“Beretta” is the third plan in our weapons maker series of plans for full time SWAT and SRT Teams.
“Beretta” deploys our most recent programming theory for LE SWAT/SRT Athletes.
The theory in general is built around training 6 mission-direct fitness attributes:
- 1) Relative Strength – strength per bodyweight
- 2) Work Capacity – horse power for short, intense, dangerous events
- 3) Chassis Integrity – mission-direct midsection training which transfers to the job
- 4) TAC SEPA – Tactical Speed, Explosive Power and Agility
- 5) Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day
- 6) Endurance – Especially needed for SWAT/SRT Units with rural mission sets.
Beretta is a 6 week, 5 session/week (30 Total Training Sessions) plan with an emphasis on Endurance and Chassis Integrity. Strength, Work Capacity, TAC SEPA, and Stamina are also trained, but the emphasis for Beretta is endurance and chassis Integrity
Here is a typical weekly training schedule:
- Day 1: Chassis Integrity, Endurance (IBA 800m intervals)
- Day 2: Strength, Chassis Integrity
- Day 3: Endurance – Long, easy run
- Day 4: TAC SEPA, Chassis Integrity
- Day 5: Strength, Work Capacity
– We deploy eccentric training for strength work in this cycle and focus on two lifts: Back Squat and Bench Press. Eccentric training = slow on the way down. For this cycle we use 5 second drops. Here’s a Eccentric Back Squat example: http://mtntactical.com/exercises/eccentric-squat/ Eccentric work generally requires a spotter. No spotter, do the lifts as normal, using the prescribed percentages.
– The work capacity efforts in this cycle all deploy the same event – power cleans to shuttle sprints – but the overall event duration increases. This is perhaps my favorite work capacity event for tactical athletes.
– Beretta deploys three types of Chassis Integrity circuits, all are long grinds (15-20 minutes). ART Circuits (3 core exercises – anti-rotation, rotation and total); Low Back (4 low back exercises) and; Combo (mix of low back and other core exercises).
- Barbell, Rack, Bumpers and/or a Full set of Dumbbells or Kettlebells
- Sandbags (40/60 Pound)
- Flat Bench
- Parking Lot/Open Garage Bay for 25m Shuttle Sprints
- Foam Roller
When & Where to Train
We recommend full time SWAT/SRT Teams train at their duty stations, as teams, at the beginning of the work day. We don’t believe in “big boy rules” for fitness or marksmanship. Teams should train together, do the same training, and benefit from the competition, and camaraderie which ensues.