LE SWAT/SRT Glock Overview
“Glock” is the second in our 4-plan “gun maker” series of training plans for full time Law Enforcement SWAT and SRT team members.
This is a 6 week, 5 day/week training cycle for a total of 30x training sessions.
Glock deploys our most recent iteration of fluid periodization, and trains the 5 fitness attributes of SWAT/SRT athletes concurrently:
- Work Capacity
- TAC SEPA (Tactical Speed, Explosive Power and Agility)
- Chassis Integrity
Glock is a “balanced cycle” and trains these 5 fitness attributes in generally equal proportions.
Strength – Glock deploys our “TLU” strength session design. TLU design is MTI’s most proven strength session design and trains a total body, lower body and upper body strength exercise each session in modulating intensities.
Work Capacity – You’ll train work capacity two time per week during Glock, Mondays and Fridays. Mondays your work capacity effort is a long, 20-30 minute multi-modal effort in a 25# weight vest or IBA. Friday’s effort is split between 2 10 minutes events – 40-foot shuttle sprints, and an intense power clean/box jump/burpee density effort.
Endurance – Glock’s endurance work is focused on improving your speed over ground. The work is built around a 4-mile run assessment and follow-on intervals based on your assessment time.
TAC SEPA – Split between two types of events – multi-level agility and sprints/shuttles. You’ll complete drills unloaded first, and then loaded in your IBA or 25# weight vest.
Chassis Integrity – Friday’s you’ll train total, rotation and anti-rotation mid-section strength and strength endurance. Wednesdays you’ll focus on low back/extension strength and strength endurance.
Here is your weekly schedule:
- Monday: TAC SEPA, Work Capacity
- Tuesday: Strength
- Wednesday: TAC SEPA, Chassis Integrity
- Thursday: Endurance
- Friday: Work Capacity, Chassis Integrity
- Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (60/80#).
- Sprinting area for shuttles – 40 foot and 25m. These can be outside.
- Stop watch with countdown interval timer.
What if I miss a training session or have to skip a day?
Regardless of your training schedule, don’t skip ahead in the training plan. These sessions build upon one another, and need to be completed in order. Start again where you left off.
All unfamiliar exercises can be found at our Exercise page.
What if I can’t complete the work capacity efforts at the prescribed loading?
Drop load as needed to make the prescribed reps in the prescribed time intervals. Be smart.
What if I don’t have a piece of equipment or fully equipped gym?
Be resourceful. Many of the prescribed barbell exercises can also be completed with their dumbbell/kettlebell versions. If you can’t create a good exercise substitution, you can always email firstname.lastname@example.org for help.
What if I have more questions?