• 6 Week, 5 Days/week, 30x Total Sessions
• Trains Strength, Work Capacity, Chassis Integrity, Endurance, TAC SEPA in equal proportions
• Strength work is bodyweight-focused
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

SWAT/SRT H&K Overview

“H&K” is the fourth 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.

H&K 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

H&K is a “balanced cycle” and trains these 5 fitness attributes in generally equal proportions.

Strength – H&K steps away from heavy strength work to focus to train bodyweight strength. Monday’s bodyweight work deploys assessments in weeks 1 and 4, on body armor dips (men)/hand release push ups (women) and body armor pull ups (men)/chin ups (women). Monday’s lower body work deploys unloaded full and mini leg blasters.

Wednesday’s bodyweight strength work deploys our “bodyweight” complex methodology where we group three bodyweight exercises in the same circuit. Often two or more of the exercises have an explosive component and we want athletes to move immediately from exercise to exercise.

Work Capacity – You’ll train work capacity two times per week during H&K, – back to back on Wednesdays and Thursdays. Wednesday’s efforts will be 20 minutes loaded, “strength cardio” interval work including 20 rounds of 30 second 1-arm dumbbell/kettlebell clean and press, and 30 seconds rest. Wednesday’s you’ll complete the same AMRAP circuit each week …. sandbag getups + a 50m shuttle with the sandbag … but each week’s effort will increase in duration. You’ll begin at 10 minutes, and finish at 15 minutes.

Endurance – H&K’s endurance work is focused on improving your aerobic base. We use unloaded runs, unloaded step ups and a combo of runs and step ups, at an easy pace, to train endurance.

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 – Both Wednesdays’ and Friday’s you’ll complete long grinds of a total body, rotation, anti rotation and extension (low back) midsection exercise.

Here is your weekly schedule:

  • Monday: TAC SEPA, Strength
  • Tuesday: Chassis Integrity, Endurance
  • Wednesday: TAC SEPA, Work Capacity
  • Thursday: Strength, Work Capacity
  • Friday: Chassis Integrity, Endurance

Required Equipment:

  • Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60#).
  • Sprinting area for shuttles – 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

Required Equipment:

  • Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60#).

  • Sprinting area for shuttles - 25m. These can be outside.

  • Stop watch with countdown interval timer.

Sample Training


Obj: TAC SEPA, Strength Assessment

Warm up:

3 Rounds

  • 10x Squats

  • 5x Box Jumps @ 20”

  • 5x Hand Release Push ups

  • 10x Situps

  • Instep Stretch, Lat + Pec Stretch


(1) 5 Rounds

  • TAC SEPA - 75m Shuttle

Rest 60 Seconds

(2) 5 Rounds

  • Repeat Part (1) wearing IBA or 25# Weight Vest

(3) Max Dips (men), wearing IBA or 25# Weight Vest in 60 sec. Max Hand Release Push Ups (women) wearing vest/IBA  in 60 Sec.

(4) Max Rep wearing IBA/25# vest…

Pull Ups (men) or Chin Ups (women) in 90 sec.


(5) 4 Rounds Wearing IBA/25# Vest

  • 40% Max Rep Dips (men) or Hand Release Push Ups (women)

  • 40% Max Rep Pull Ups (men) or Chin Ups (women)

  • Hip Flexor Stretch

(6) 2 Rounds

  • Full Leg Blaster

  • Rest 60 Seconds

(7) 6 Rounds

  • Mini Leg Blaster

  • Rest 30 Seconds


You can stop and rest during the timed events. Just keep working the entire time and get as many reps as possible.

Rest as needed between events, but no longer than 3 minutes. Dips - pause at the top and bottom of every rep.



Obj: Chassis Integrity, Endurance


(1) 20 Minute Grind…

  • 3x Sandbag Clean @ 40/60#

  • 3x Kneeling Plate Halfmoon @ 25/35#

  • 6x Standing Russian Twist @ 10#

  • 6x Good Mornings @ 45#

(2) Run 4-Miles, Easy Pace



Obj: TAC SEPA, Work Capacity

Warm Up:

3 Rounds

  • 10x Squats

  • 5x Box Jumps @ 20”

  • 5x Hand Release Push ups

  • 10x Situps

  • Instep Stretch, Lat + Pec Stretch


(1) 5 Rounds

  • TAC SEPA - Under/Over/Under Agility Drill

  • Rest 45 Seconds

(2) 5 Rounds

Repeat (1) wearing 25# Weight Vest or IBA

(3) 20 Rounds

  • 30 Seconds. 1-Arm Clean + Push Press Right Arm

  • 30 Seconds Rest

  • 30 Seconds. 1-Arm Clean + Push Press Left Arm

  • 30 Seconds Rest

Loading: Men use a 45# dumbbell or 20kg Kettlebell. Women use a 25# Dumbbell or a 12kg Kettlebell.

(4) 5 Rounds Wearing IBA/25# Vest

  • 40% Max Rep Pull Ups (men) or Chin Ups (women)

  • 10x EO’s

(5) Foam Roll Legs/Low Back


Use SESSION 1 Max Rep Pull Ups/Chin Ups for Part (4) percentage.



Obj: Strength, Endurance

Warm Up:

  • 5x In-Place Lunges

  • 5x Push Ups

  • 5x Box Jumps @ 20”

  • 3/5x Chin Ups

  • 5x EO’s

  • Instep Stretch


(1) 6 Rounds

  • 4x Squats

  • 4x Squat Jumps

  • 4x Jump Lunges

  • Hip Flexor Stretch

(2) 6 Rounds

  • 2/3x Pull Ups

  • 2/3x Eccentric Pull Ups

  • 3x Jumping Pull Ups

  • Lat + Pec Stretch

(3) 6 Rounds

  • 4x Squat Jumps

  • 3x Clapping Push Ups

  • 2x Burpees

  • Pigeon Stretch

(4) 10 Minute AMRAP

  • 5x Sandbag Getup @ 40/60# (alternate shoulders each round)

  • 50m Shuttle with Sandbag (down 25m, back 25m)

(5) Foam Roll Legs/Low Back


Parts (1)-(3): Work rapidly from exercise to exercise - no break. The stretch in each circuit is your “working rest” between rounds.



Obj: Chassis Integrity, Endurance


(1) 20 Minute Grind

  • 6x Sandbag Getups @ 40/60#

  • 6x Band Rotation

  • 6x 1-Sided Dead Lift @ 10/20#

  • 15/15 Standing Founder

(2) 750x Step Ups, Easy pace.

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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

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