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 3 of the plan, updated November 2024.
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 intense, 10-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 three of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Endurance
Glock deploys a 1-mile loaded Run Assessment and follow on, 400m loaded interval repeats. In addition, you’ll run 30 minutes at a moderate pace on Fridays.
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 (40# women, 60# men), 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.
More Questions? Email: coach@mtntactical.com
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
SESSION 1
OBJ: Strength, Work Capacity
Warm Up
3 Rounds:
- Dumbbell Complex - 15/25#
- Instep Stretch
- Lat + Pec Stretch
Training
6 Round Grind
- Craig Special - DB/KB - 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
- 3x6 Pull Ups
- Hip Flexor Stretch
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds. Expect 25-30 minutes to complete all 6 rounds.
8 Rounds
- 150m Shuttle every 1:15
Faster you finish, the more rest you get before the next round starts.
1 Round
- Foam Roll Legs, Low Back
SESSION 2
OBJ: Endurance Assessment
Warm Up
4 Rounds:
- 10x Squats
- 5x Hand Release Push Ups
- 5x In-Place Lunges
- Run 100m
- Instep Stretch
Training
Loaded Run Assessment
- Run 1 Mile for Time wearing 25# Weight Vest or Individual Body Armor
RECORD FINISH TIME
2 Rounds
- Instep Stretch
- Hip Flexor Stretch
- Lat + Pec Stretch
SESSION 3
OBJ: Tactical Agility, Chassis Integrity
Warm Up
4 Rounds:
- 5x Squats
- 5x Squat Jump
- 5x Hand Release Push Ups
- 5x Clapping Push Ups
- Instep Stretch
Training
4 Rounds
- Tactical Agility Sandbag Serpentine - 60# Sandbag
- Rest 60 Seconds between efforts
4 Rounds Grind ...
- 5x Sandbag Squat Thrust - 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.
SESSION 4
OBJ: Strength, Work Capacity
Warm Up
3 Rounds:
- Dumbbell Complex - 15/25#
- Instep Stretch
- Lat + Pec Stretch
Training
6 Round Grind
- 3x 2-Handed Dumbbell/Kettlebell Clean + Strict Press - increase load each round until 3x is hard, but doable
- 5x Renegade Rows - increase load each round until 5x is hard, but doable
- 5x Dumbbell/Kettlebell Front Squat - Increase load each round until 5x is hard, but doable
- 15ft Rope Climb or 4x Chin Up - Climb the rope if you have one.
- Pigeon Stretch
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds. Expect 25-30 minutes to complete all 6 rounds.
10 Minute AMRAP (As Many Reps as Possible)
- Sandbag Toss & Chase - 40/60#
RECORD REPS
2 Rounds
- Toe Touch Complex
- Frog Stretch
SESSION 5
OBJ: Chassis Integrity, Endurance
Warm Up
Training
4 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
Moderate Run
- Run 30 Minutes, Moderate Pace
“Moderate” = comfortable but not easy
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