SWAT Selection Training Plan


  • 7 weeks, 5-6 days per week
  • SWAT specific training
  • Sharp focus on strength, running, obstacle course events
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



The following is a 7-week program designed specifically to help applicants succeed and excel during a general SWAT selection program.   Due to the variability in SWAT programs and requirements we selected the following 10 events which we found most common throughout SWAT selection and training:

  • 1.5 mile run
  • 60 sec Max Rep Push-Ups
  • 60 sec Max Reps Sit-Ups
  • 300m Sprint
  • 1RM Bench Press
  • 1RM Front Squat
  • Max Rep 25# Weighted Pull-Ups
  • 100m Sprint with 25#
  • Obstacle / Agility Course with 25#
  • Longer Distance Runs

Begin this program 7 weeks directly before you are scheduled to begin SWAT selection.  The program includes a 1-week taper which will allow you to recover and prepare for your selection.

Overall, this program has a sharp focus on improving your aerobic capacity, muscular endurance, stamina, strength and anaerobic capacity. 

***************** CAUTION ****************

The following plan is a suggested preparation program. We do not guarantee that if you complete the training program, you will pass or be selected for your SWAT program.

This plan incorporates training for most of the common SWAT testing and training events.  It may not cover every event in your program.  We highly recommend that you research the SWAT program you will be testing for and make sure that its events are similar to the ones we will be training.   

This plan can be very intense at times and may not be suitable for unfit athletes.


Program Description

This program follows a general format and gets progressively harder each week.  Training is designed in a Monday – Friday scheme with an optional event on Saturdays for those who require addition training time in their weight vest or gear (5-6 days on, 1-2 days off).  If  you are unable to follow this format, that is fine.  Simply do the workouts on the available days of the week without skipping workouts. 

Training Description

This training program is 7 weeks long and is divided into 3 phases.  Phase I focuses primarily on body weight strength and running while introducing strength and obstacle course events.  Phase II puts more emphasis on strength, weighted running and weighted obstacle course events.  Phase III is a recovery week.  It allows you to test and assess your training improvements, but most importantly, rest prior to your SWAT selection and training. 


Phase I – BASE Training (Week 1-3)

  • Mondays:  Events – Assessments, Body Weight Strength, Work Capacity w/ Interval Runs (Track or Gym)
  • Tuesdays: Events – Interval Runs and Sprints (Track)
  • Wednesdays: Events – Assessments and Gym based Strength (Gym)
  • Thursdays: Events – Longer, Steady-State Runs (Track, Trail or Road)
  • Fridays: Events – Body Weight Strength, Work Capacity w/ Obstacle Course Events (Track)
  • Saturdays: Events – Recovery and Gear Acclimation (Track, Trail or Road)

Phase II – SPECIFIC Training (Week 4-6)

  • Mondays:  Events – Assessments, Body Weight Strength, Runs, Obstacle Course Events (Track or Gym)
  • Tuesdays: Events – Assessments, Gym based Strength (Gym)
  • Wednesdays: Events – Interval Runs, Obstacle Course Events (Track)
  • Thursdays: Events – Gym based Strength (Gym)
  • Fridays: Events – Longer, Steady-State Runs (Track, Trail or Road)
  • Saturdays: Events – Recovery and Gear Acclimation (Track, Trail or Road)

Phase III – Unload (Week 7)

  • Mondays:  Events – Assessments (Track or Gym)
  • Tuesdays: Recovery
  • Wednesdays: Events – Assessments (Gym)
  • Thursdays: Recovery
  • Fridays: Events – Recovery and Gear Acclimation (Track, Trail or Road)
  • Saturdays: Recovery


What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

Good Luck!

Required Equipment


In order to complete this program, you’ll need the following equipment:

  • Training Dummy or 80# sandbag

  • Timepiece or stopwatch

  • PT shirt, shorts and shoes for Gym Training

  • Utility uniform or SWAT uniform and boots

  • 2x 30# dumbbells

  • Foam Roller

  • Cones, pylons, utility flags, sand bags or other visible markers

  • Tape measure of at least 100 feet (or another way of measuring a 25 yard course)

  • 25# Weight Vest or Individual Body Armor (IBA)

  • Course or track of known distances (200m, 400m, 800m and 1.5 miles)

  • Access to a gym or training facility which can accommodate: Bench Press, Front Squat and heavily weighted Dumbbell or Kettle Lunges


We strongly recommend you train in whatever uniform you will be using during your testing and training.  In most cases this will be your utility or combat uniform (or SWAT equivalent).  During your gym training sessions you may wear whatever attire you find most conducive to heavy strength training.  However, since you will most likely be running and completing most other events in your SWAT utility uniform we recommend you train in it whenever possible.  At a minimum we recommend you complete all running and work capacity events in your boots.    

Sample Training

Below is Week 1 from this Training Plan:


OBJ: Assessment 1

  • Run 400m (1 lap),

  • then... 4 Rounds

  • 5x Lunges

  • 5x Pull-Ups

  • 5x Push-Ups

  • Pigeon Stretch

Do the following tasks in the order listed, rest between exercises as prescribed only
(1)  Max Rep Pull-Ups

*Rest 2 mins*

(2)  1 min Max Rep Sit-Ups

*Rest 2 mins*

(3)  1 min Max Rep Push-Ups

*Rest 5 mins, put on 25# vest or kit*

(4) Devil Dog Assessment with 25# vest or kit

*Rest 5 mins, take off 25# vest or kit*

(5) 1.5 Mile Run for Time

Record Scores

  • Pull-Ups: _________

  • Sit-Ups: __________

  • Push-Ups: ________

  • Devil Dog: ________

  • 1.5 mile: __________


OBJ: Run
Warm-Up: 1 Round

  • Run 400m, then...

  • 10m Spiderman Stretch

  • 2x 10m High Knees

  • 2x 10m Heel to Butt Kick

  • 4x 100m (Accel. every 25m)

  • Instep Stretch

(1)  4 Rounds

  • Run 800m at “Hard” Run Calculator Pace

  • Rest 3 mins

(2)  8 Rounds, every 60 sec 40m Sprint

(3)  3 Rounds

  • Foam Roll - Legs/Low Back

  • Instep + Pigeon Stretch


OBJ: Assessment 2 (Strength)
Warm-Up: 4 Rounds

  • 8x Air Squats

  • 8x Push-Ups

  • 4x Pull-Ups

  • 4x Walking Lunge

  • Instep Stretch

Do the following tasks in order. Rest as needed between exercises. Use the following Rep Scheme to find your 1RM Front Squat and Bench Press:
Rd       Reps
1          10
2          5
3          3
Light Moderate Mod-Hvy
...continue adding weight until you reach your 1RM (do not exceed 8 total rounds)
(1)  Work up to 1RM Front Squat

(2)  Work up to 1RM Bench Press

(3)  Max Reps Weighted Pull-Ups @ 25#
Use the following Rep Scheme to find your 3RM Walking Lunge:
Rd       Reps
1           8
2           6
3          4
Light Moderate Mod-Hvy
...continue adding weight until you reach your 3RM (do not exceed 6 total rounds)
(4) Work up to 3RM Walking Lunge

Record Scores
1RM Front Squat: ___________

1RM Bench Press: __________

Max Reps Pull-Ups @25# ____

3RM Walking Lunge: ________


OBJ: Run


(1)  Run 4.0 miles at “Moderate” Run Calculator Pace based on 1.5 mile assessment

(2)  3 Rounds

  • Foam Roll - Legs/Low Back

  • Instep + Pigeon Stretch


OBJ: BW Strgth / W/C Obstacle

Warm-Up: 4 Rounds

  • 5x Lunges

  • 5x Pull-Ups

  • 5x Push-Ups

  • Pigeon Stretch

(1) 5 Rounds, every 90 sec

  • 30% of Max Rep Pull-Ups from Assess no.1, then...

  • 1 Round Max Rep Pull-Ups

(2) 5 Rounds, every 60 sec

  • 30% of Max Rep Sit-Ups from Assess no.1, then...

  • 1 Round Max Rep Sit-Ups

(3) 5 Rounds, every 60 sec

  • 30% of Max Reps Push- Ups from Assess no.1, then...

  • 1 Round of Max Rep Push- Ups

(4) 8 Rounds, every 3 min

  • "Devil Dog Circuit"

  • 4x 25 yard Shuttle Sprint

  • 6x Sit-Ups

  • 6x Push-Ups

  • 6x Lunges w/ 2x 30# Dumbbells

  • 4x 25 yard Shuttle Sprint w/ 2x 30# Dumbbells

(5) 3 Rounds

  • 5x Shoulder Jackknives

  • Hip Flexor + Instep


OBJ: Recovery /Gear Acclimation

(1) 75 min Walk or Hike in 25# Vest or Gear


Show More

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com


"I want to say thanks.  Your SWAT selection plan worked incredibly well for me and I had no physical limitations during my selection process."
Show More

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.