SWAT/SRT Glock: Balanced Base Fitness
$59.00
- 7 Week, 5 Days/week balanced training cycle
- Specifically designed as day to day training for full-time SWAT/SRT Team Members
- Strength work deploys MTI’s “Efficient” strength methodology using dumbbells and/or kettlebells
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Glock is the 2nd Plan in our “Gun Maker” packet of plans for full-time LE SWAT/SRT.
Glock is a 7-week, 5 Day/week, balanced training cycle. This is a multi-modal training plan which trains strength, work capacity, endurance, tactical agility and chassis integrity (core) in relatively equal amounts.
This is Version 2 of the plan, updated November 2019.
FITNESS ATTRIBUTES
Strength
Glocks strength work deploys MTI’s “Efficient” strength methodology using dumbbells and/or kettlebells. Efficient Strength deploys a Total Body, Upper Body Push, Lower Body and Upper Body Pull exercise in the same circuit. Glock trains strength two days per week, Mondays and Thursdays.
Work Capacity
Glock deploys 10-minute,15-minute and 20-minute work capacity events, two days per week.
Chassis Integrity
Glock deploys TRE (Total, Rotation and Extension core exercises) circuits, two days/week. These circuits are 15-20 minutes long.
Tactical Agility
Glock deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Endurance
Glock deploys a 1.5 mile loaded Run Assessment and follow on, 800m loaded interval repeats
WEEKLY SCHEDULE
-
- Monday – Strength, Work Capacity
- Tuesday – Endurance
- Wednesday – Tactical Agility, Chassis Integrity
- Thursday – Strength, Work Capacity
- Friday – Chassis Integrity, Endurance
REQUIRED EQUIPMENT
Glock requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc, a track or running area with known 1.5 mile and 800m distances, and a repeating countdown timer (smartphone will work).
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program 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/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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
Glock requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc, a track or running area with known 1.5 mile and 800m distances, and a repeating countdown timer (smartphone will work).Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Round Grind ...
3x Dumbbell Craig Special - increase load each round until 3x is hard, but doable
5x Kneeling Curl to Press - Increase load each round until 5x is hard, but doable
5x Walking Lunge - Increase load each round until 5x is hard, but doable
3/6x Pull Ups
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds
(2) 8 Rounds
150m Shuttle every 1:15
(3) Foam Roll Legs, Low Back
******************************
TUESDAY
SESSION 2
Obj: Endurance Assessment
Warm Up:
4 Rounds
10x Squats
Run 100m
Training:
- Run 1.5 Miles for Time wearing 25# Weight Vest or Individual Body Armor
RECORD FINISH TIME
(2) 2 Rounds
******************************
WEDNESDAY
SESSION 3
Obj: Tactical Agility, Chassis Integrity
Warm Up:
4 Rounds
10x Squats
5x Squat Jumps
Training:
(1) 4 Rounds
TAC SEPA - Stacked Box Agility Drill
Slow walk back to start
(2) Repeat (1) wearing 25# Weight Vest or Individual Body Armor
(3) 15 Minute Grind ...
5x Sandbag Squat Thrust @ 40/60#
5x Keg Lift @ 40/60# Sandbag
10x Sandbag Good Morning @ 40/60#
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed time
(4) 2 Rounds
******************************
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Round Grind ...
3x 2-Handed Dumbbell/Kettlebell Clean + Strict Press - increase load each round until 3x is hard, but doable
5x Scotty Bobs @ 15/25#
5x Dumbbell/Kettlebell Front Squat - Increase load each round until 5x is hard, but doable
3/6x Mixed Grip Pull Ups
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds
(2) 15 Minute AMRAP (As Many Reps as Possible)
Sandbag Toss & Chase @ 40/60#
Record Reps
(3) 2 Rounds
******************************
FRIDAY
SESSION 5
Obj: Chassis Integrity, Endurance
Warm Up:
3 Rounds
Training:
(1) 6 Round Grind
5x Sandbag Squat Thrust @ 40/60#
5x Keg Lift @ 40/60# Sandbag
10x Sandbag Good Morning @ 40/60#
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds
(2) Run 3 Miles, Moderate Pace
"Moderate" = Comfortable but not easy
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