SWAT/SRT H&K: Balanced Base Fitness
$59.00
- 7 Week, 5 Days/week balanced training cycle
- Trains strength, work capacity, endurance, tactical agility and chassis integrity (core) in relatively equal proportions
- Strength work is bodyweight-focused
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
H&K is the 4th Plan in our “Gun Maker” packet of plans for full-time LE SWAT/SRT.
H&K is a 7-week, 5 Day/week, balanced training cycle. This multi-modal training plan concurrently trains strength, work capacity, endurance, tactical agility and chassis integrity (core) in relatively equal proportions.
This is Version 2 of the plan, updated November 2019.
FITNESS ATTRIBUTES
Strength
H&K’s strength work deploys bodyweight-only programming. The programming includes a Hand Release Push Up and Chin Up assessments and progressions, a Leg Blaster progression, and three, 20-minute bodyweight “flow” events. H&K trains strength two days per week, Mondays and Thursdays.
Work Capacity
H&K deploys one MTI’s Tactical Athlete Work Capacity Assessment and follow-on progressions. It’s work capacity programming also includes two, 10-15 minute multi-modal gym-based events.
Chassis Integrity
H&K deploys ARE (Anti-Rotation, Rotation and Extension core exercises) circuits. You’ll chassis integrity circuits 2 times per week on Mondays and Thursdays. These circuits are 15 minutes long.
Tactical Agility
H&K deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Endurance
H&K deploys a 5-7-mile unloaded run at an easy pace, as well as a 2-mile, 45-pound ruck run at a moderate pace.
WEEKLY SCHEDULE
- Monday – Strength, Chassis Integrity
- Tuesday – Endurance
- Wednesday – Tactical Agility, Work Capacity
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Endurance
REQUIRED EQUIPMENT
H&K requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.
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
H&K requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength Assessment, Chassis Integrity
Warm Up:
3 Rounds
1x Chin Up
Training:
(1) Max Hand Release Push Ups in 90 Seconds
You can rest in the down position. Just keep working for the full 90 Seconds.
(2) Max Rep Chin Up
You can rest in the elbows extended dean hang position - but your feet cannot touch. No time limit. Go to failure
RECORD YOUR SCORES
(3) 10 Round Grind…
20% Max Rep Hand Release Push Ups
20% Max Rep Chin Up
Grind = Work Steadily, not Frantically through the exercises in this circuit for the prescribed number of rounds.
So, say you scored 57 Hand Release Push Ups and 20 Chin Ups in Parts (1) and (2).
20% Hand Release Push Ups = 57 x .2 = 11.4 or 12 reps (round up).
20% Chin Ups = 20 x .2 = 4.
For Part (3), you'd do ...
10 Rounds
Mini Leg Blaster
12 Hand Release Push Ups
4 Chin Ups
(4) 15 Minute Grind …
5x Kneeling Plate Half Moon @ 35/45#
5x Keg Lift @ 40/60# Sandbag
10x Hinge @ 65/95#
Grind = Work Steadily, not Frantically through the exercises in this circuit for the prescribed time.
(4) Foam Roll Legs, Low Back
******************************
TUESDAY
SESSION 2
Obj: Endurance
Training:
(1) Run 5 Miles, Easy Pace
"Easy" = you can speak in full sentences
(2) 2 Rounds
******************************
WEDNESDAY
SESSION 3
Obj: Tactical Agility, Work Capacity Assessment
Warm Up:
(1) 3 Rounds
8x Goblet Squat @ 12kg
Training:
- 4 Rounds
TAC SEPA Under/Over/Under Drill
Slow walk back to start after every sprint
(2) Repeat (1) Wearing Individual Body Armor or a 25# weight vest or backpack
(3) MTI Tactical Athlete Work Capacity Assessment wearing 25# weight vest, IBA, or Ruck ....
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end
Rest 1 minute
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end
Rest 1 minute
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end
Each full 25m Length = 1 Rep. Add up the total reps from each 3-minute interval. Record Final Score.
(4) 2 Rounds
******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
1x Pull Up
Training:
(1) 20 Minute Grind …
3x Push Ups
3x Clapping Push Ups, then…
1/2x Pull Ups
1/2x Mixed Grip Pull Ups
1/2x Chin Ups, then …
(2) 15 Minute Grind …
5x Kneeling Plate Half Moon @ 35/45#
5x Keg Lift @ 40/60# Sandbag
10x Hinge @ 65/95#
Grind = Work Steadily, not Frantically through the exercises in this circuit for the prescribed time.
(4) Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Endurance
Warm Up:
(1) 3 Rounds
8x Goblet Squat @ 12kg
Training:
(1) 6 Rounds for Time
40-Foot Sandbag Toss + Chase @ 40/60#
Backwards Sandbag Drag Back to Start
Record Finish Time
(2) Ruck Run 2 Miles with 45# Ruck, Moderate Pace
"Moderate" = Comfortable but not easy
(3) Foam Roll Legs, Low Back
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.