MTI Part-Time SWAT Fitness Assessment Training Plan

MTI Part-Time SWAT Fitness Assessment Training Plan

$29.00

Description

PROGRAM OVERVIEW

This 4-Week, 4 day/week training program is specifically designed to prepare fit athletes for MTI’s Part-Time SWAT Fitness Assessment. This plan was developed and tested with a part-time team on the east coast in June, 2025.

Unlike full-time SWAT/SRT teams, which often benefit from multi-day assessments, annual fitness testing, dedicated gym access, and daily training, most part-time teams operate with far fewer resources.

This training plan is built to work around those part-time restrictions while assessing the fitness demands of a SWAT Team and progressing accordingly. See below for assessment results from the part time we developed this training plan for, or read the full mini-study write up here.

Assessment Overview (4 Events):
  • 1RM Back Squat – Tests total and core strength
  • 1RM Bench Press – Measures upper body pressing strength
  • Max Rep Strict Pull-Ups – Evaluates upper body pulling and core strength
  • 9-Minute AMRAP in Kit – Tactical work capacity test involving:

Each event is worth up to 10 points, for a total possible score of 40. For strength tests, the score is standardized by bodyweight (i.e., 1RM ÷ bodyweight), which is then translated into a score.

Scoring – Each Individual Event Can Score a Total of 10 Points.
Event Raw Result  Notes Score (0-10)
1RM Back Squat _________ Pounds / BW = ____________
1RM Bench Press _________ Pounds / BW = ____________
Max Rep Pull Ups ___________ Reps Strict, unloaded
Kit Grinder _________ Rounds 9-Min AMRAP in Kit
Total Score
OVERALL SCORE
Score Tier
34-40 Excellent
26-33 Good
0-25 Poor
Back Squat 1RM Scoring – 1RM divided by Bodyweight
Strength Ration (1RM / BW) Score Tier
2.0 10 Excellent
1.8-1.99 9
1.6-1.79 8 Good
1.4-1.59 7
1.2-1.39 6
1.1-1.19 5 Poor
1.0-1.09 4
0.9-0.99 3
0.8-0.89 2
< 0.8 1
Bench Press 1RM Scoring  – 1RM divided by Bodyweight
Strength Ration (1RM / BW) Score Tier
1.6 10 Excellent
1.5-1.59 9
1.4-1.49 8 Good
1.3-1.39 7
1.2-1.29 6
1.1-1.19 5 Poor
1.0-1.09 4
0.9-0.99 3
0.8-0.89 2
< 0.8 1
Pull Up Scoring
Reps Score Tier
20 10 Excellent
18-19 9
15-17 8 Good
14-15 7
12-13 6
10-11 5 Poor
8-9 4
6-7 3
4-5 2
< 4 1
0 0
Kit Grinder AMRAP Scoring
Reps Score Tier
7+ Full Rounds 10 Excellent
6+ Full Rounds 9
6 Rounds 8 Good
5+ Full Rounds 7
5 Full Rounds 6
4+ Full Round 5 Poor
4 Full Rounds 4
3+ Full Rounds 3
3 Full Rounds 2
< 3 Full Rounds 1
WEEKLY SCHEDULE (Non Assessment Weeks)
  • Monday: Strength Progression
  • Tuesday: Assessment Specific Work Capacity, Chassis Integrity
  • Wednesday: Rest
  • Thursday: Strength Progression
  • Friday: Work Capacity, Hypertrophy

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 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

REQUIRED EQUIPMENT


  • Barbell, Plates, and Squat Rack for Heavy Back Squats and Bench Press

  • 25# vest or kit

  • 2x 30# Dumbbells

  • 80# Sandbag

  • Pull Up Bar

  • Stopwatch with repeat countdown interval timer (smartphone will work)

  • Track or flat course with known distances for running and Devil Dog assessments

  • Foam Roller

Sample Training

Session 1

OBJ: Part Time SWAT Fitness Assessment
See Overview for Scoring.

Warm Up

4 Rounds:

  • 8x Back Squat – Start light and increase load as you warm up
  • 8x Hand Release Push-up
  • Instep Stretch
  • Lat + Pec Stretch

Uniform: Shorts, T-Shirt, Sneakers.

Training

Bodyweight

  • Hop on Scale and get your bodyweight + t-shirt & shorts, no shoes
    RECORD BODYWEIGHT

Back Squat 1RM

  • Work up to 1RM Back Squat
  • Add 5-30# to your finishing warm up load and do 5x reps, then add 5-30# and do 3x Reps, then add 5-30# and do 1x Rep. Continue adding weight and doing 1x rep (single) until you reach your 1RM. Aim to reach 1RM by your 3rd or 4th Single.
    RECORD RESULT

Bench Press 1RM

  • Work up to 1RM Bench Press
  • Start light and do 8x Reps. Then add 5-30# and do 5x Reps. Then add 5-30# and do 3x Reps. Then add 5-30# and do 1x Rep. Continue adding weight and doing 1x rep (single) until you reach your 1RM. Aim to reach 1RM by your 3rd or 4th Single.
    RECORD RESULT

Max Rep Strict Pull Ups

  • Max Reps Strict Pull Ups
  • Strict Form – full elbow extension on the dead hang to chin over bar at the top. No time limit and the athlete can rest in the bottom position, but his feet can’t touch and both hands must remain on the bar. No kipping, bucking or other bullshit.
    RECORD MAX REPS

9-Minute AMRAP “Kit Grinder” – Complete Wearing Loaded Body Armor (Comms, Mags, etc.)

  • 2x In-Place Lunge – 2x each leg, 4x total
  • 4x 25m Prone to Sprint – Each count as ½ rep.
    RECORD TOTAL ROUNDS COMPLETED

On “Go” Start with 2x In-line Lunge (4x total), then …

  • drop to prone, pop up and sprint 25m
  • turn around, drop to prone, sprint 25m to start
  • turn around, drop to prone, sprint 25m
  • turn around, drop to prone, sprint back 25m to start
    = 4 Lengths total.

1x Round = 2x In-Place Lunge + 4x 25m Prone to Sprint. Only fully complete rounds count.
RECORD COMPLETED ROUNDS

2 Rounds:

  • Hip Flexor Stretch
  • Foam Roll Low Back

Session 2

OBJ: TOTAL REST

Session 3

OBJ: Strength Progression, Chassis Integrity

Warm Up

4 Rounds:

  • 8x Back Squat – Start light and increase load as you warm up
  • 8x Hand Release Push-up
  • Instep Stretch
  • Lat + Pec Stretch

Uniform: Shorts, T-Shirt, Sneakers.

Training

Back Squat Warm Up

  • 8x Back Squat – 50% 1RM
  • 8x Back Squat – 70% 1RM, then

6 Rounds:

  • 2x Back Squat – 80% 1RM
  • Hip Flexor Stretch

Bench Press Warm Up

  • 8x Bench Press – 40% 1RM
  • 8x Bench Press – 50% 1RM, then
  • 8x Bench Press – 70% 1RM, then …

6 Rounds:

  • 2x Bench Press – 80% 1RM
  • 5x Shoulder Dislocates

6 Rounds, Every 90 Seconds:

  • 30% Max Rep Pull Up – every 90 seconds

Set a countdown repeating timer to 90 seconds. On “go” complete your prescribed pull up reps. Faster you finish, the more rest you get between efforts.

2 Rounds:

  • Lat + Pec Stretch
  • Foam Roll Quads, Low Back

Session 4

OBJ: Work Capacity, Chassis Integrity

Warm Up

4 Rounds:

  • 2x In-line Lunge
  • 5x Burpee
  • Instep Stretch
  • Lat + Pec Stretch

Training

5 Rounds – Wearing Kit, 25# Weight Vest or 25# Backpack

  • 2x In-line Lunge
  • 4x 25m Prone to Sprint
  • Rest 60–90 Seconds

Max effort through the lunges and prone to sprints, then take 60–90 seconds rest.

15 Minute Grind

  • 10x Weighted Situp – Start @ 25# and add weight if possible until 10x is hard, but doable
  • 5x Standing Russian Twist – Start @ 25# and add weight if possible until 10x is hard, but doable
  • 5x Side Plank Raises

“Grind” = work steadily not frantically for the prescribed time or rounds. Pace yourself, but don’t stop to rest.

2 Rounds:

  • Hip Flexor Stretch
  • Lat + Pec Stretch

Session 5

OBJ: Strength Progression, Chassis Integrity

Warm Up

4 Rounds:

  • 8x Back Squat – Start light and increase load as you warm up
  • 8x Hand Release Push-up
  • Instep Stretch
  • Lat + Pec Stretch

Uniform: Shorts, T-Shirt, Sneakers.

Training

Back Squat Warm Up

  • 8x Back Squat – 50% 1RM
  • 8x Back Squat – 70% 1RM, then

6 Rounds:

  • 2x Back Squat – 80% 1RM
  • Hip Flexor Stretch

Bench Press Warm Up

  • 8x Bench Press – 40% 1RM
  • 8x Bench Press – 50% 1RM, then
  • 8x Bench Press – 70% 1RM, then …

6 Rounds:

  • 2x Bench Press – 80% 1RM
  • 5x Shoulder Dislocates

6 Rounds, Every 90 Seconds:

  • 30% Max Rep Pull Up – every 90 seconds

Set a countdown repeating timer to 90 seconds. On “go” complete your prescribed pull up reps. Faster you finish, the more rest you get between efforts.

2 Rounds:

  • Lat + Pec Stretch
  • Foam Roll Quads, Low Back

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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