This 6 week, 5 day/week training plan is even-specifically designed to prepare SWAT/SRT officers for the NTOA SWAT Physical Fitness Qualification (PFQ) Test. Complete this training plan the 6 weeks directly before your assessment. Week 6 in the plan is an unload/taper week.
There are 5 events in this test, with a 3-minute rest between events.
(1) 800m Run Slick (Training uniform + Boots)
(2) 400m Run with a 25 lb. object in each hand; 20 lb. vest / kit / gas mask (no filter)
(3) Max Rep Burpees in 3 Minutes Slick (Training uniform + Boots)
(4) Max Rep Squats in 2 Minutes wearing 20 lb. vest / kit / gas mask (no filter)
(5) Max Rep Pull Ups in 1 Minute, (Slick – Training Uniform + Boots). First 5 Pull Ups must be “strict” and “consecutive.” Pull-ups following the required strict repetitions are “anything goes” e.g. kipping, etc.
Click HERE for a full description of the test, events and scoring.
This is the first version of this plan, built March 2020
You’ll take the complete NTOA SWAT PFQ Test three times during this plan … at the beginning, in the middle, and at the end. Each time the program uses your most recent PFQ Test scores for the follow-on progressions. In this way the program automatically “scales” your incoming fitness and continues to push you as your fitness improves.
- Monday Weeks 1, 3, 6: NTOA SWAT PFQ Test
- Monday Weeks 2, 4, 5: Burpees, Squats, Pull Ups
- Tuesday: 800m Run Work
- Wednesday: Burpees, Squats, Pull Ups
- Thursday: 400m Run Work
- Friday: Burpees, Squats, Pull Ups
- Track or known 800m, 400m and 200m Distances
- 20# vest/kit, gas mask (no filter)
- Pair of 25# Dumbbells
- Pull Up Bar
- Stopwatch with repeating countdown timer (smartphone will work)
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If needed, train on a Saturday to stay on schedule.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
I can’t make all my rounds of Squats or Pull Ups unbroken. It it okay to break the prescribed reps into sets?
Yes for the sit ups. Break as necessary to complete your reps, but don’t extend the 90 second interval.
What if I’m having trouble completing the running repeats/intervals?
Extend the rest period by 30 seconds, and try again. Keep fighting. Expect to be pushed.
How much rest should I take between finishing this program and taking the official PFQ Test?
2-3 days total rest. Week 6 of the training plan tapers back the intensity.
How far out from my PFQ Test should I complete this plan?
Complete this training plan the six weeks (plus 2-3 days for rest) before your official PFQ Test.
Can I repeat this program?
Yes, but we recommend you take at least a week full rest if you plan to complete it back to back.
How much improvement should I see?
10-30% in overall score depending upon your incoming fitness. Fitter athletes will see less overall improvement. Less fit athletes will see greater overall improvement.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
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.
What if I have more questions?
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.