SWAT Selection Training Plan
$99.00
- 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 450+ Plans included with an Athlete’s Subscription.
Description
This intense, 7 week, 6 day/week training plan is specifically designed to prepare Law Enforcement Officers for department SWAT Selections. The plan includes a 1-week taper, and is designed to be completed the 7 weeks directly prior to your selection course start week.
This is Version 2 of the plan, Updated in March 2020
This plan is purpose-built to prepare you for the specific fitness demands you’ll face at SWAT selection including a PFT, sprinting, obstacle course, work capacity smoke sessions bodyweight and long days of constant movement and multiple fitness events. The plan includes:
- Testing and progressive training for the SWAT PFT: Max Rep Push Ups, Max Rep Sit Ups, Max Rep Weighted Pull Ups @ 25#, Obstacle Course and 1.5 Mile Run for Time
- Strength Testing including 1RM Back Squat and 1RM Bench Press
- Work Capacity Smokers
- Focused Chassis Integrity training (functional core) for durability and performance
- Extended Mini-Events from 60-120 minutes in duration
WEEKLY SCHEDULE
Weeks 1, 4 and 7 in the plan are Test weeks. Below is the Training Schedule for Weeks 2-3 and 5-6.
- Monday: PFT Work
- Tuesday: 1.5 Mile Run Work (800m Repeats)
- Wednesday: Strength and Work Capacity (shuttle sprints)
- Thursday: Multi-Mode Work Capacity, Chassis Integrity
- Friday: 3-4 Mile Recovery Run
- Saturday: 60-120 Minute Mini Event
Run, Ruck, Mini-Event Uniforms:
- PFT Assessments, PFT Progression, Work Capacity/Chassis Integrity – Shorts, t-shirt, sneakers
- Run Assessments and Intervals– Shorts, t-shirt, sneakers
- Saturday Mini-Events – SWAT Duty Bottoms, Boots, T-Shirt. SWAT Duty top is optional.
REQUIRED EQUIPMENT
- Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes
- 60# Sandbag for men, 40# Sandbag for Women
- Repeating countdown Interval Timer (a smartphone will work)
- 25# Weight Vest or Individual Body Armor loaded to 25#
COMMON QUESTIONS
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less then 7 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Skip ahead to week 7 in the plan for the week directly before your selection.
What if I have more than 9 weeks before selection?
Email coach@mtntactical.com with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What does @ 40/60# Sandbag mean? How about 5/10x Push Ups?
40/60# = women use 40#, men use 60#. 5/10x = women do 5 reps, men do 10 reps
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes
- 60# Sandbag for men, 40# Sandbag for Women
- Repeating countdown Interval Timer (a smartphone will work)
- 25# Weight Vest or Individual Body Armor loaded to 25#
Sample Training
Below is the First Week from this Training Plan:
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MONDAY
SESSION 1
Obj: SWAT PFT
Warm Up:
3 Rounds
10x Squats
10x Push Ups
5x Walking Lunges
10x Sit Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) 1 Minute Max Rep Push Ups
*** Rest 3-5 Minutes
(2) 1 Minute Max Rep Sit Ups
*** Rest 3-5 Minutes
(3) Max Rep Weighted Pull Ups @ 25# Weight Vest or backpack. No time limit.
*** Rest 5 Minutes
(4) Devil Dog Circuit for Time wearing Individual Body Armor or 25# Weight Vest
*** Rest 10 Minutes
(6) 1.5 Mile Run for Time
RECORD ALL SCORES
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TUESDAY
SESSION 2
TOTAL REST
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WEDNESDAY
SESSION 3
Obj: Strength Assessment, Work Capacity
Warm Up:
3 Rounds
10x Back Squat @ 45/65/95#
5x Scotty Bobs @ 25#
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch
For the Warm Up Back Squats, use 45# for Round 1, 65# for Round 2 and 95# for Round 3. Women use 45#, 65# and 75#.
Training:
(1) Work up to 1RM (1x Maximum Repetition) Back Squat
How To Work up to 1RM:
Add 10-20# to the Barbell and do 5 Reps, then ....
Add 10-20# to the Barbell and do 3x Reps, then ...
Add 10-20# to the Barbell and do 1x Rep (single).
Continue adding weight to the barbell and doing 1x (single) reps until you reach your 1RM. Aim to be at your 1RM load by your 4th or 5th single.
RECORD YOUR 1RM BACK SQUAT
(2) Work up to 1RM Bench Press ... protocol:
8x Bench Press @ 65/95# (65# for women, 95# for men), then ...
8x Bench Press @ 75/115#, then .... Work up to your 1RM Bench Press .... Follow the same protocol as the Back Squat above.
RECORD YOUR 1RM BENCH PRESS
(3) 4 Rounds
300m Shuttle every 2:30
(4) 2 Rounds
Toe Touch Complex
Foam Roll Legs, Low Back
******************************
THURSDAY
SESSION 4
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
10x Goblet Squat @ 25#
5x Hand Release Push Ups
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch
Training:
(1) 15 Minute AMRAP (As Many Rounds as Possible)
5x Renegade Man Makers @ 15/25#
Run 200m
(2) 15 Minute Grind
5x Kneeling Plate Half Moon @ 25/35#
5x Sandbag Getup @ 40/60# (Alternate Shoulders each Round)
5x Keg Lift @ 40/60# Sandbag
15/15 Standing Founder
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed time or rounds
(3) 2 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Recovery Run
Training:
(1) Run 3 Miles at an Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) 2 Rounds
Instep Stretch
Foam Roll Legs, Low Back
******************************
SATURDAY
SESSION 6
Obj: 60-Minute Mini-Event
Warm Up:
3 Rounds
10x Squats
10x Push Ups
5x Walking Lunges
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch
Training:
(1) 60 Minute AMRAP (As Many Rounds as Possible)
5x Sandbag Getup @ 40/60# - Alternate shoulders each round
10x Sandbag Clean & Press @ 40/60#
Run 400m
(2) Foam Roll Legs, Low Back
Testimonials
7/6/22
I am 5weeks into swat selection training. I have to say not only have i noticed the huge increases. My family has noticed that i am leaning out and building muscle.
I just completed the second round of testing last week and increased my push ups and situps by 10 reps each in a minute. I shaved 40 seconds off my 1.5 miles time. Increased my bench by 15lbs and and my squat by 20lbs in 4 weeks.
The programming is amazing. The app could be a little cleaner. There are some typos in it and some of the exercises arent explained totally. Such as the keg lift ive been doing 5 reps aside but its not specific in the video if thats how its suppose to be done.
Other then those small tiny things with the app i recommend it to every person i can. One of my good buddies who is also a police officer and reserve military just signed up and is seeing huge benefits as well.
The programming works. I will continue to recommend this to everyone i work with.
I love the variety this is all stuff i can do at home and it keeps me interested because of the non traditional exercises
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"Wanted to make a quick comment on your programs. To preface, they are awesome.
I am a Tactical Paramedic in Canada and Provide Direct Medical Support to Tactical Teams. Fitness wise it’s lots of crazy hours, call ins, rucking weight, stair climbs with weight and then being able to perform sometimes complex medical tasks and utilize psychomotor skills following a duration of physical work.
I have been on and completed the MTI FBI HRT and SWAT selection programs and I am doing the SWAT/SRT Ruger for the 2nd time. The results are great, from a functional fitness point of view. I am almost 48 y/o and have no problem completing these tasks and sometimes completing them seemingly easier than some much younger than me. I have found that doing them outside during the year in all temps has been beneficial. As an example I did the Tac Sepa outside today and it’s pretty cold and snowy but I think this has been to my advantage as this is the same environment and temp that I operate in.
Just wanted to pass on how great I think the programming is."
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"I want to say thanks. Your SWAT selection plan worked incredibly well for me and I had no physical limitations during my selection process."
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"Just wanted to pass along my thanks for your programming. I wasn’t selected for my agency SWAT team last year. Since that date, I used all of the Gun Maker Plans and finished up with the SWAT Selection plan to help prepare for this year. I finished first in almost every physical event at Selection and just found out I made the cut. Can’t thank you enough!"
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