{"id":12315,"date":"2024-11-12T01:54:58","date_gmt":"2024-11-11T18:54:58","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12315"},"modified":"2024-11-12T01:54:58","modified_gmt":"2024-11-11T18:54:58","slug":"officer-kevin-beretas-18-week-police-workout-program","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12315","title":{"rendered":"Officer Kevin Bereta\u2019s 18-Week Police Workout Program"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Law enforcement officers\u2019 risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful reminder of these risks and he shares his 18 Week Police Workout Program to help you get strong and and fit for the force.<\/p>\n<p>After a devastating 60-foot fall from a freeway while on duty, Bereta\u2019s survival was not only a testament to his courage but also to <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/the-new-truths-for-hypertrophy-training\/\" target=\"_blank\" rel=\"noopener\">the importance of regular strength training<\/a>, conditioning the body, and building muscle armor. His years of physical conditioning helped him endure the traumatic accident, exemplifying the life-saving role that muscle mass and physical resilience can play in recovery and survival.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/11\/Officer-Kevin-Bereta-lying-in-the-hospital-bed-after-sustaining-an-injury-from-a-60-foot-fall.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Officer Kevin Bereta lying in the hospital bed after sustaining an injury from a 60 foot fall\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/11\/Officer-Kevin-Bereta-lying-in-the-hospital-bed-after-sustaining-an-injury-from-a-60-foot-fall.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Kevin Bereta<\/span><\/figcaption><\/figure>\n<p>Bereta\u2019s experience highlights why officers\u2014and anyone\u2014should <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/how-to-use-cardio-and-strength-training-for-fat-loss\/\" target=\"_blank\" rel=\"noopener\">prioritize strength training<\/a>, not just for performance or aesthetics, but as essential protection for their bodies in life-threatening situations.<\/p>\n<p>Officer Kevin Bereta\u2019s survival and recovery following his devastating 60-foot fall from a freeway highlights a critical factor often overlooked: the power of muscle mass and strength training. Years of dedicated physical conditioning, as a wrestler, bodybuilder, and personal trainer, essentially built \u201cmuscle armor\u201d that protected his body from even more catastrophic injury.<\/p>\n<p>Strength training, beyond improving aesthetics or performance, serves a deeper purpose in injury prevention and recovery. Muscle mass acts as a physical shield, absorbing shock and protecting bones and organs during high-impact trauma, while stronger muscles, ligaments, and tendons promote stability and joint protection. This structural resilience can literally be the difference between life and death in accidents, as the body is better equipped to withstand the forces involved in falls or crashes.<\/p>\n<div class=\"link-related article link-related__with-thumb\">\n\t\t\t<a class=\"article__thumbnail\" href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/scientific-approach-muscle-hypertrophy-training\/\" target=\"_blank\" rel=\"noopener\"><\/p>\n<figure class=\"article__figure\">\n<div style=\"padding-bottom:56%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/08\/juan-morel-deadlift.jpg?w=150&amp;h=84&amp;crop=1&amp;quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, 280px\" alt=\"A Scientific Approach to Muscle Hypertrophy Training\" width=\"150\" height=\"84\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/08\/juan-morel-deadlift.jpg?quality=86&amp;strip=all\"\/><\/div>\n<\/figure>\n<p>\t\t<\/a><\/p>\n<\/div>\n<p>In Kevin\u2019s case, despite enduring multiple severe injuries and over nine surgeries, his foundation of strength played a pivotal role in his survival and ability to regain mobility. Doctors were astonished not only by his survival but by his ability to walk again after such trauma, a feat that may have been nearly impossible without the resilience he had developed through years of strength training. His experience illustrates the real-life, functional <a href=\"https:\/\/www.muscleandfitness.com\/anti-aging\/functional-medicine\/why-increasing-muscle-mass-may-help-decrease-injuries-and-age-related-illnesses\/\" target=\"_blank\" rel=\"noopener\">benefits of building muscle mass<\/a> and highlights how vital it is for anyone to prioritize this type of training\u2014not just for sports performance or aesthetics but as an essential part of overall health, injury prevention, and even survival.<\/p>\n<p>Muscle mass is not only protective in acute injuries but also aids in recovery. The higher metabolic activity in muscle tissue helps facilitate faster healing by promoting blood flow, reducing inflammation, and supporting physical rehabilitation. Officer Bereta\u2019s ability to walk again after such a traumatic event is a testament to the significant, life-saving impact of maintaining muscle mass and physical fitness.<\/p>\n<p>This case also emphasizes that strength training isn\u2019t reserved for athletes or professionals. Anyone can benefit from regular exercise to build muscle, improve bone density, and enhance mobility. These benefits are particularly crucial in unexpected situations where the body needs to protect itself, recover, and rebuild, much like Officer Kevin Bereta, who now gets to continue his life, spending time with his family, walking on his own two feet and resuming as Bellevue Washington Police Officer.<\/p>\n<p>In the end, muscle mass is more than just an aesthetic advantage\u2014it\u2019s a vital component of life-saving resilience.<\/p>\n<h2>Officer Bereta\u2019s 18-Week Police Workout Program<\/h2>\n<p>Each phase builds upon the previous one, ensuring well-rounded muscle development while progressively challenging your body.<\/p>\n<p><strong>Days per week:<\/strong> 5<\/p>\n<p><strong>Session type:<\/strong> Muscle Building\/ Hypertrophy<\/p>\n<p><strong>Duration:<\/strong> 18 Weeks<\/p>\n<p><strong>Split:<\/strong> 2 Upper, 2 Lower, 1 Cardio\/Core<\/p>\n<h3>Phase 1: Building Foundation (Weeks 1-6)<\/h3>\n<p>This phase is all about establishing a strong base. The focus is on perfecting form, increasing training volume, and getting the muscles accustomed to higher rep ranges (8-12 reps). You\u2019ll emphasize foundational lifts with moderate weights to stimulate muscle growth while prioritizing joint health and stability. The goal here is to set the stage for more intense work later.<\/p>\n<h4>Weeks 1-6<\/h4>\n<h4>Day 1: Upper Body Pull Focus<\/h4>\n<p><strong>A1.<\/strong> Lat Pull Down: 4 sets, 10-12 reps<\/p>\n<p><strong>A2.<\/strong> Chest Supported Single Arm Dumbbell Row: 3-4 sets, 12 reps<\/p>\n<p><strong>A3.<\/strong> Kettlebell Pullover 3-4 sets, 8-12 reps<\/p>\n<p><strong>B1.<\/strong> Back Supported Dumbbell Arnold Press: 3 sets, 12 reps<\/p>\n<p><strong>B2.<\/strong> Standing Lateral Shoulder Raise: 3 sets, 12 reps<\/p>\n<p><strong>C1.<\/strong> Seated Dumbbell Front Raise: 3 sets, 10-12 reps<\/p>\n<p><strong>C2.<\/strong> Alternating Dumbbell Biceps Curl: 3 sets,12-15 reps<\/p>\n<h4>Day 2: Lower Body Quad Focus<\/h4>\n<p><strong>A1.<\/strong> High Bar Heels Elevated Back Squat: 5 sets, 8 reps (at 65-70%)<\/p>\n<p><strong>B1.<\/strong> Narrow Stance Leg Press: 4 sets, 12-15 reps<\/p>\n<p><strong>B2.<\/strong> Dumbbell Stepup: 3-4 sets, 10-12 reps<\/p>\n<p><strong>C1.<\/strong> Leg Extensions Machine: 3-4 sets, 15 reps<\/p>\n<p><strong>C2.<\/strong> Seated Calf Raise: 3-4 sets, 15 reps<\/p>\n<h4>Day 3: Cardio and Core<\/h4>\n<p><strong>Zone 2 Cardio:<\/strong> 45 minutes<\/p>\n<p><strong>Core Circuit:<\/strong> Roman Leg Raise: 3-4 sets, 8-12 reps<\/p>\n<p><strong>Oblique V-ups:<\/strong> 3-4 sets, 15 reps<\/p>\n<p><strong>Medball Butterfly Situps:<\/strong> 3-4 sets, 15 reps<\/p>\n<p><strong>Slow Tempo Bicycle Crunches:<\/strong> 3-4 sets, 60 reps<\/p>\n<h4>Day 4: Rest<\/h4>\n<h4>Day 5: Upper Body Push Focus<\/h4>\n<p><strong>A1.<\/strong> Bench Press 6\u00d76 @ 70-75% 1 RM<\/p>\n<p><strong>B1.<\/strong> Incline Dumbbell Press 4\u00d710<\/p>\n<p><strong>B2.<\/strong> Pec Dec Machine 4\u00d710-12<\/p>\n<p><strong>C1.<\/strong> Pushups 3x AMRAP<\/p>\n<p><strong>C2.<\/strong> Cable Face Pulls 3\u00d710-12<\/p>\n<p><strong>D1.<\/strong> Chest Supported Dumbbell Front Raises 3\u00d710-12<\/p>\n<p><strong>D2.<\/strong> Dumbbell Skull Crushers 3\u00d712-15<\/p>\n<h4>Day 6: Lower Body Hinge Focus<\/h4>\n<p><strong>A1.<\/strong> Barbell or Dumbbell Romanian Deadlifts 4\u00d710-12<\/p>\n<p><strong>A2.<\/strong> Wide Stance Leg press 4\u00d712-15<\/p>\n<p><strong>B1.<\/strong> Bulgarian Split Squat With Hinge 3-4\u00d712-15<\/p>\n<p><strong>B2.<\/strong> Seated Hamstring Curl Machine 3-4\u00d712-15<\/p>\n<p><strong>C1.<\/strong> Side Plank Hip Thrusters 3-4\u00d712-15<\/p>\n<p><strong>C2.<\/strong> Standing Calf Raises 3-4\u00d715<\/p>\n<h4>Day 7: Rest<\/h4>\n<p><strong>Programming Progressions for this block:<\/strong><\/p>\n<ul>\n<li>Increase REPS with same load<\/li>\n<li>Increase LOAD with same reps<\/li>\n<li>Increase number of SETS<\/li>\n<li>Reduce Rest Time<\/li>\n<\/ul>\n<h3>Phase 2: Accumulation (Weeks 7-12)<\/h3>\n<p>In this phase, you\u2019ll increase training volume and push your muscles toward greater hypertrophy by adding more sets, reps, or overall workload. The rep range typically stays in the hypertrophy zone (6-15 reps), but with slightly heavier weights than in the first phase. You\u2019ll also integrate more isolation exercises to target specific muscle groups and increase overall time under tension.<\/p>\n<h4>Weeks 7-12<\/h4>\n<h4>Day 1: Upper Body Pull Focus<\/h4>\n<p><strong>A1.<\/strong> Lat Pulldown: 4-5 sets, 12-15 reps<\/p>\n<p><strong>A2.<\/strong> Chest Supported Single Arm Dumbbell Row: 4-5 sets, 15 reps<\/p>\n<p><strong>A3.<\/strong> Kettlebell Pullover: 4 sets, 10-15 reps<\/p>\n<p><strong>B1.<\/strong> Back Supported Dumbbell Arnold Press 4 sets, 12 reps<\/p>\n<p><strong>B2.<\/strong> Standing Lateral Shoulder Raise: 4 sets, 12-15 reps<\/p>\n<p><strong>C1.<\/strong> Seated Dumbbell Front Raise: 4 sets, 10-12 reps<\/p>\n<p><strong>C2.<\/strong> Alternating Dumbbell Biceps Curl: 4 sets, 15 reps<\/p>\n<h4>Day 2: Lower Body Quad Focus<\/h4>\n<p><strong>A1.<\/strong> High Bar Heels Elevated Back Squat: 5 sets, 8 reps (at 65-70%)<\/p>\n<p><strong>B1.<\/strong> Narrow Stance Leg Press: 4-5 sets, 15 sets<\/p>\n<p><strong>B2.<\/strong> Dumbbell Step-ups: 3-4 sets, 12-15 reps<\/p>\n<p><strong>C1.<\/strong> Leg Extensions Machine: 3-4 sets, 15-20 reps<\/p>\n<p><strong>C2.<\/strong> Seated Calf Raise: 3-4 sets, 12-15 reps<\/p>\n<h4>Day 3: Cardio and Core<\/h4>\n<p><strong>Zone 2 Cardio:<\/strong> 60 minutes<\/p>\n<p><strong>New Core Circuit:<\/strong><\/p>\n<ul>\n<li><strong>Hanging Leg Raises:<\/strong> 3-4 sets, 8-12 reps<\/li>\n<li><strong>Loaded Side Bends:<\/strong> 3-4 sets, 15 reps<\/li>\n<li><strong>Plate-Loaded Knee Tucks:<\/strong> 3-4 sets, 10-15 reps<\/li>\n<li><strong>Alternating Single Leg V-ups:<\/strong> 3-4 sets, 10-15 reps<\/li>\n<\/ul>\n<h4>Day 4: Rest<\/h4>\n<h4>Day 5: Upper Body Push Focus<\/h4>\n<p><strong>A1.<\/strong> Bench Press: 8 sets, 8 reps (at 70-75% 1RM)<\/p>\n<p><strong>B1<\/strong>. Incline Dumbbell Press: 4-5 sets, 10-12 reps<\/p>\n<p><strong>B2.<\/strong> Pec Dec Machine: 4-5 sets, 12-15 reps<\/p>\n<p><strong>C1.<\/strong> Pushups 4 sets, AMRAP<\/p>\n<p><strong>C2.<\/strong> Cable Face Pull: 4 sets, 10-15 reps<\/p>\n<p><strong>D1.<\/strong> Chest Supported Dumbbell Front Raise: 3-4 sets, 10-15 reps<\/p>\n<p><strong>D2.<\/strong> Dumbbell Skull Crusher: 3-4 sets, 15 reps<\/p>\n<h4>Day 6: Lower Body Hinge Focus<\/h4>\n<p><strong>A1.<\/strong> Barbell or Dumbbell Romanian Deadlift: 5 sets, 10-12 reps<\/p>\n<p><strong>A2.<\/strong> Wide Stance Leg press: 5 sets, 12-15 reps<\/p>\n<p><strong>B1.<\/strong> Bulgarian Split Squat with Hinge: 3-4 sets, 15 reps<\/p>\n<p><strong>B2.<\/strong> Seated Hamstring Curl Machine: 3-4 xsets,15 reps<\/p>\n<p><strong>C1.<\/strong> Side Plank Hip Thruster: 3-4 sets,15-20 reps<\/p>\n<p><strong>C2. S<\/strong>tanding Calf Raises: 3-4 sets, 20 reps<\/p>\n<h4>Day 7: Rest<\/h4>\n<p><strong>Programming Progressions for this block:<\/strong><\/p>\n<ul>\n<li>Increase REPS with same load<\/li>\n<li>Increase LOAD with same reps<\/li>\n<li>Increase number of SETS<\/li>\n<li>Reduce Rest Time<\/li>\n<li>Adjust TEMPO (Slower for more Time Under Tension)<\/li>\n<\/ul>\n<h3>Phase 3: Intensification (Weeks 13-18)<\/h3>\n<p>This is where intensity peaks. The focus shifts to utilizing advanced training methods with loads to maximize muscle fiber recruitment. You\u2019ll push your strength and size gains to new levels, incorporating more advanced techniques like drop sets, rest-pause, density sets or cluster sets with additional exercise variation. Recovery between sets is slightly longer to manage the heavier workload and increased work capacity.<\/p>\n<h4>Day 1: Upper Body Pull Focus<\/h4>\n<p><strong>A1.<\/strong> Neutral Grip Lat Pulldown: 4-5 sets, AMRAP with 3-5 Drop Sets<\/p>\n<p><strong>A2.<\/strong> Chest Supported Dual Dumbbell Row: 4-5 sets, Double-Rest-Pause Method<\/p>\n<p><strong>A3.<\/strong> Seated Incline Cable Rope Pullover: 4 sets,15-20 reps<\/p>\n<p><strong>B1.<\/strong> Back Supported Barbell Overhead Press: 6 sets, 6-10 reps<\/p>\n<p><strong>B2.<\/strong> Seated to Standing Lateral Shoulder Raise: 4 sets, Mechanical Dropset<\/p>\n<p><strong>C1.<\/strong> Seated Dumbbell Front Raise Swing with Slow Eccentric Tempo: 4 sets, 8-12 reps<\/p>\n<p><strong>C2.<\/strong> Dumbbell Spider Biceps Curl: 2-3 sets, 2 Minute Density Sets<\/p>\n<h4>Day 2: Lower Body Quad Focus<\/h4>\n<p><strong>A1.<\/strong> High Bar TEMPO-CLUSTER Back Squat: 6-8 sets, 3,3,3 reps (75-85%)<\/p>\n<p><strong>B1.<\/strong> Barbell Front Squat Volume: 4 sets,10 reps<\/p>\n<p><strong>B2. <\/strong>Single Leg Stance Leg Press: 4-5 sets,10-15 reps<\/p>\n<p><strong>C1.<\/strong> Leg Extensions Machine: 3-4 sets, Double-Rest-Pause Method<\/p>\n<p><strong>C2.<\/strong> Seated Calf Raise: 3-4 sets, 1-2 Minute Density Sets<\/p>\n<p><strong>D1.<\/strong> Reverse Sled Drag: Quad Focus 2-3 sets, 2 Minute Density Sets<\/p>\n<h4>Day 3: Cardio and Core<\/h4>\n<p><strong>Zone 2 Cardio:<\/strong> 30 min + 15 min Zone 3 Intervals<\/p>\n<p><strong>New Core Circuit:<\/strong><\/p>\n<p><strong>Hanging Leg Windshield Wiper:<\/strong> 3-4 sets, 8-12 reps<\/p>\n<p><strong>Single Sided Loaded Marches:<\/strong> 3-4 sets, 30-60 seconds<\/p>\n<p><strong>Ab Wheel Roll Outs:<\/strong> 3-4 sets, 10-15 reps<\/p>\n<p><strong>Sprinter Situps:<\/strong> 3-4 sets, 20-30 reps<\/p>\n<p><strong>Slow Tempo Reverse Crunch:<\/strong> 3-4 sets, 8-15 reps<\/p>\n<h4>Day 4: Rest<\/h4>\n<h4>Day 5: Upper Body Push Focus<\/h4>\n<p><strong>A1.<\/strong> Bench Press: Cluster-Sets 6-8 sets, 3,3,3 reps (at 75-85% 1RM)<\/p>\n<p><strong>B1.<\/strong> Incline Dumbbell Press: 4-5 sets, Double-Rest-Pause Method<\/p>\n<p><strong>B2.<\/strong> Cable Machine Fly: 3-5 sets, AMRAP Pin-Drop-Set Method<\/p>\n<p><strong>C1.<\/strong> Deficit Loaded Stretch Pushup: 3-4 sets, AMRAP<\/p>\n<p><strong>C2.<\/strong> Cable Face Pull: 3-4 sets, 1-2 Minute Density Sets<\/p>\n<p><strong>D1.<\/strong> Cable Rear Delt Fly: 3-4 sets,10-15 reps<\/p>\n<p><strong>D2.<\/strong> Cable Triceps Pushdowns: 3-4 sets, 2 Minute Density Sets<\/p>\n<h4>Day 6: Lower Body Hinge Focus<\/h4>\n<p><strong>A1.<\/strong> Barbell Elevated Deadlift: 4-5 sets, 3,2,1 reps Cluster Sets (at 70-80% 1RM)<\/p>\n<p><strong>A2.<\/strong> Dumbbell TEMPO Romanian Deadlift: 4-5 sets, 8-12 reps<\/p>\n<p><strong>B1.<\/strong> Glute-Ham Developer: 3-4 sets, 6-12 reps<\/p>\n<p><strong>B2.<\/strong> Lying Hamstring Curl Machine: 2-4 sets, Rest-Pause Method<\/p>\n<p><strong>C1.<\/strong> Abduction Machine: 3-4 sets, 1-2 Minute Density Set<\/p>\n<p><strong>C2. <\/strong>Adduction Machine: 2-4 sets, 1-2 Minute Density Set<\/p>\n<p><strong>C2.<\/strong> Standing Calf Raise: 3-4 sets, 20-30 reps<\/p>\n<h4>Day 7: Rest<\/h4>\n<p><strong>Programming Progressions for this block:<\/strong><\/p>\n<ul>\n<li>Increase REPS with same load<\/li>\n<li>Increase LOAD with same reps<\/li>\n<li>Increase number of SETS<\/li>\n<li>Adjust TEMPO (Slower for more Time Under Tension)<\/li>\n<li>Alternative Methods to Stay Engaged<\/li>\n<li>Reduce Rest Time<\/li>\n<\/ul><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/officer-kevin-beretas-18-week-police-workout-program\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Law enforcement officers\u2019 risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful reminder of these risks and he shares his 18 Week Police Workout &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12315","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12315"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12315\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}