Daily LE SWAT/SRT Training Subscription
$15.00
- Includes Daily Base Fitness Training Sessions (4-5 days/week) for LE SWAT/SRT members and those looking to achieve a high level of SWAT/SRT fitness
- Includes two monthly training mesocycles – current and previous month
- Tested and verified by our operational unit research teams
- $15/Month, Cancel Anytime
Description
The LE SWAT/SRT Sessions are our year-round, day-to-day base fitness programming for law enforcement special response personnel and those who aspire to this level of fitness.
1) Your body is your primary weapon.
If you are unfit or injured, you are a liability to your unit or partner, not an asset.
2) You are a professional athlete.
Professional athletes use their bodies to earn a living. Law Enforcement Officers are professional athletes. Your paycheck not only depends upon your fitness but so too does your job performance and survivability.
FITNESS ATTRIBUTES OF A LAW ENFORCEMENT ATHLETE
- High Relative Strength
- High Work Capacity for Short/Intense Events
- Tactical Speed, Explosive Power, and Agility
- Sprinting Speed and Explosiveness
- Upper body power, mass, and strength for suspect handling and intimidation
- Grip Strength
- Durability for a long career
PROGRAMMING TESTED AND APPROVED BY OPERATIONAL UNITS
All of our programming has been tested, revised, and improved via our efforts with MTI Research Teams, an endeavor to partner with small individual units. These efforts are critical to ensuring the program’s validity, effectiveness, and efficiency.
WHAT MAKES OUR PROGRAM DIFFERENT?
We train for performance outside of the gym.
Our programming is focused on training which transfers to tactical performance and durability. Gym numbers are meaningless. All that matters is outside performance.
Strength Focus.
The best thing we can do for our athletes is make them stronger. Strength is the foundation of performance and durability. We train full body strength heavy, hard, and often, using classic, proven barbell and strongman exercises. Beyond full body strength, we hammer the core and midsection daily and often dedicate whole training sessions to building our athlete’s core strength. Our strength training is aimed at the athlete’s “Combat Chasis” – legs, hips, and core.
We build durability.
By developing overall strength, core strength, and hip and shoulder mobility, we aim to make our athletes more durable. Strength + Mobility = Durability.
Our training sessions are periodized and programmed.
We are uncomfortable with random training. We like to know where we are going.
We understand the “burden” of constant fitness and program accordingly.
Constant training can easily lead to staleness and boredom. Our programming cycles through an emphasis on different training attributes strive to introduce new exercises and short-duration assessments for engagement and athlete buy-in and builds in both very intense depletion days and easier, recovery “unload” weeks to both challenge and protect the athlete.
Constant improvement.
The more we program, the more we learn, and that increased knowledge is continually folded into training programming and training session design. We are constantly making changes to improve. We can always do better.
We use Lab Rats to test the programming before we publish it.
We do this training too – ahead of when they are published on the website. We understand that programming and training session design are as much craft as they are science, and there’s
Required Equipment
A fully equipped gym, or a standard gym that also has the following equipment will work:
- Barbell (with enough weight to find 1RM)
- Dumbells or kettlebells (A range of weights)
- 25# dumbbells
- Space to run (25m minimum)
- Sandbag (40/60# females, 60/80# males. Few gyms have these, so likely you'll need to make your own.)
- Pull-up bar
- 16" box or bench (for step-ups)
See our recommendation for a garage gym here. Questions? Email coach@mtntactical.com
Sample Training
MONDAY
SESSION 11
Obj: Back Squat Assessment, Short Work Capacity
Warm up:
3 Rounds
3 Rounds
8x Back Squat - Start light and increase load each round as you warm up
Training:
(1) Work up to 1RM Back Squat
RECORD RESULTS & COMPARE TO SESSION 1
(2) 10 Rounds
30 Seconds of Burpees
30 Seconds Rest
(3) Foam Roll Legs, Low Back
TUESDAY
SESSION 12
Obj: Long Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
10x Goblet Squat @ 12kg
10x Hinge Lift @ 65/95#
10x Step Ups @ 20"
Training:
(1) 35 Minute Grind ...
6x Sandbag Squat Thrust @ 40/60#
4/8x Chin Ups
Run 200m
"Grind" = work steadily but not frantically for the prescribed rounds or time.
(2) 5 Rounds
5x Sandbag Getup @ 40/60# (Alternate shoulders each round)
5x Sandbag Keg Lift @ 40/60#
3/6x Pull Up Bar Heel Tap
(3) 2 Rounds
Foam Roll Legs, Low Back
WEDNESDAY
SESSION 13
Obj: Max Effort Strength, Work Capacity
USE YOUR SESSION 11, 1RM for the Back Squat to calculate today's loading
Warm up:
3 Rounds
8x Back Squat - Start light and increase load each round as you warm up
8x Push Ups
Training:
(1) 8x Back Squat @ 50% 1RM, then …. 6x Back Squat @ 75% 1RM, then ….
5 Rounds....
4x Back Squat @ 80% 1RM
Hip Flexor Stretch and rest as needed between rounds
(2) 10 Rounds
30 Burpees
30 Seconds Rest
(3) Foam Roll Legs, Low Back
Testimonials
"Thank you for putting together such a solid platform for fitness. I've PTd and worked out my entire life and have never had such well planned programs. Been well worth the price. Thank you" ********************
"I like the programming content and the ability to mix and match parts from various plans."
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"Easy to access programmes and operator sessions. Great exercise demonstration videos - links in sessions to exercise videos would be appreciated.“
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"I love the access to a large variety of plans. I find that my immediate needs change and the subscription offers me variety to meet the different fitness needs I have. Also the plans available vary in length, and functional focus. For example, I can use APFT improvement then switch back to Greek Heroes when I have an APFT come up"
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"Access to huge amounts of plans, so I can target specific areas I wish to develop and keep my training fresh."
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"Accessibility is great, being able to plan ahead by accessing all the available programs allows me to be flexible in my periodization"
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"Programming. Very work related for Fire/Rescue"
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"I have seen tremendous improvement in my relative strength and chassis integrity. I really enjoy how structured each workout is."
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"All areas of fitness and carry over into the job. Especially the way I feel physically, very little pain with this programming."
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"The operator programing and access to all the tons of other programs is exactly what I need to keep my fitness fresh and realavant. I have settled into a routine of doing an operator plan followed by an improvement plan and then repeat."
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"Great, well thought out programming. I prefer to use the plans over the daily workouts these days, but I use to do the daily workouts"
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"Removes the burden of planning day-to-day training. I can focus on work and school because my training is already planned out. Also, I have found that assessment component helps drive progress efficiently."
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"I like the ability to look at the workouts for any training program to help determine which one is most appropriate for my training goals and available time and equipment. Great mix of plans that fits a lot of my mountain related goals. I'm a relative novice at weight lifting- videos and descriptions have made it less intimidating to incorporate into training."
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"I'm waiting for a back injury to get better whilst waiting for my selection to start. Having all the programs to go through progressively gives me confidence that when go to selection I'll be ok."
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"I like that I can move from plan to plan as needs develop or change. It's also helpful to see all of the workouts ahead of time to get a complete sense of the programs that I'm considering so I can choose the one that works best with my schedule, training goals, etc. The overviews are sufficient and can be trusted but more detail is always helpful when evaluating a plan."
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"Simple, straightforward, and like the ability to see all the plans at once and tailor them for my season."
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Having access to workouts whenever I need them and being able to choose what workout plan I want to do. This helps with the always changing schedule that comes with being in the Army."
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"My subscription & the plans I choose give me the road map to achieving my fitness/activity goals. Having access to these plans takes the guess work out of what to do when I hit the gym, which when left to my own devices, inevitably devolves into doing some variation of the same exercises. The monkey see, monkey do works well for me as I'm certainly not skilled in putting plans together nor do I have the interest in doing so."
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"The vast amount of plans available in addition to the daily sessions."
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"Ability to move among strength-focused plans (357, Aecteon, Rather 6, etc.). I really like the entire plan being posted (i.e. all 6 weeks and the overview)- easier to schedule workouts around travel and equipment limitations."
Our Stuff Works. Guaranteed.
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