SWAT/SRT Glock

$49.00

• 6 Week, 5 Days/week, 30x Total Sessions
• Specifically designed as day to day training for full time SWAT/SRT Team Members
• Trains Strength, Work Capacity, Chassis Integrity, Endurance, TAC SEPA in equal proportions
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

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:

  • Strength
  • Work Capacity
  • Endurance
  • 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

Required Equipment:

  • 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.

Common Questions:

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.

Unfamiliar Exercises?
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 rob@mtntactical.com for help.

What if I have more questions?
Email rob@mtntactical.com

Required Equipment


  • 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.

Sample Training

MONDAY
Obj: TAC SEPA, Work Capacity


Warm Up:


3 Rounds




  • 5x Walking Lunge

  • 5x Hand Release Push Ups

  • 5x Box Jumps @ 20”

  • 3/5x Pull Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:


(1) 5 Rounds




  • TAC SEPA - Tactical Pro Agility Drill

  • Rest 45 Seconds


(2) 5 Rounds


Repeat (1) wearing 25# Weight Vest or IBA


(3) 20 Minute AMRAP wearing 25# weight vest or IBA




  • 25x Step Ups

  • 6x 25m Shuttles


(4) Foam Roll Legs/Low Back


**********


TUESDAY
Obj: Strength


Warm Up:


3 Rounds




  • Barbell Complex @ 45/65#

  • Instep Stretch


Training:


(1) Work up to 1RM Power Clean + Push Press (see comments)


(2) 5 Rounds




  • 2x Power Clean + Push Press @ 85% 1RM

  • Lat + Pec Stretch


(3) 6 Rounds




  • 5x Front Squat - increase load each round until 5x is hard, but doable, then immediately ….

  • 3x Broad Jump

  • Hip Flexor Stretch


(4) 6 Rounds




  • 4x Weighted Pull Up - increase load each round until 4x is hard, but doable

  • 8/10x Dips (unloaded)

  • 5x Shoulder Dislocate


Comments:


Working up to 1 Rep Max (1RM): 




  • Set of 3x Reps, add weight

  • Set of 2 Reps, add weight

  • Start doing singles, adding weight until you find your 1RM. Try to find it by your 5th single if not before.


********


WEDNESDAY
Obj: TAC SEPA, Chassis Integrity


Warm Up:


3 Rounds




  • 5x Walking Lunge

  • 5x Hand Release Push Ups

  • 5x Box Jumps @ 20”

  • 3/5x Pull Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:
(1) 5 Rounds




  • TAC SEPA - Stacked Box Agility Drill

  • Rest 45 Seconds


(2) 5 Rounds


Repeat (1) wearing 25# Weight Vest or IBA


(3) 12 Minute Grind




  • 8x Hinge Lift @ 65/95#

  • 15/15 Standing Founder

  • 16x Swings @ 12/16kg

  • 15/15 Kneeling Founder


(4) Foam Roll Legs/Low Back


*********


THURSDAY
Obj: Endurance


Warm Up:


4 Rounds




  • 10x Squats

  • 10x Push Ups

  • 10x Sit Ups

  • Run 100m

  • Instep Stretch


Training:


(1) Run 4 Miles for Time


RECORD FINISH TIME


**********


FRIDAY
Obj: Work Capacity, Chassis Integrity


Warm Up:


3 Rounds




  • 5x Power Clean @ 65/95#

  • 5x Walking Lunge

  • 5x Push Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:


(1) 10 Rounds




  • 30 Second 40-Foot Shuttles

  • 30 Second Rest


Rest 3-5 Minutes

(2) 10 Rounds, Every 60 Seconds




  • 4x Power Clean @ 85/115#

  • 4x Box Jumps @ 20”

  • 4x Burpees


Faster you finish, more rest you get before the next round begins




  • (3) 15 Minute Grind

  • 6x Sandbag Getup @ 40/60#

  • 6x Kneeling Keg Lift @ 16/20kg

  • 6x Cauldron @ 10#


(4) 3 Rounds




  • Hip Flexor + Instep + Pigeon Stretch

  • 5x Shoulder Dislocates

  • Foam Roll Low Back

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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.

Questions?
Email: rob@mtntactical.com

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