SWAT Selection Training Plan


  • 7 weeks, 5-6 days per week
  • SWAT specific training
  • Sharp focus on strength, running, obstacle course events
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



The following is a 7-week program designed specifically to help applicants succeed and excel during a general SWAT selection program.   Due to the variability in SWAT programs and requirements we selected the following 10 events which we found most common throughout SWAT selection and training:

  • 1.5 mile run
  • 60 sec Max Rep Push-Ups
  • 60 sec Max Reps Sit-Ups
  • 300m Sprint
  • 1RM Bench Press
  • 1RM Front Squat
  • Max Rep 25# Weighted Pull-Ups
  • 100m Sprint with 25#
  • Obstacle / Agility Course with 25#
  • Longer Distance Runs

Begin this program 7 weeks directly before you are scheduled to begin SWAT selection.  The program includes a 1-week taper which will allow you to recover and prepare for your selection.

Overall, this program has a sharp focus on improving your aerobic capacity, muscular endurance, stamina, strength and anaerobic capacity. 

***************** CAUTION ****************

The following plan is a suggested preparation program. We do not guarantee that if you complete the training program, you will pass or be selected for your SWAT program.

This plan incorporates training for most of the common SWAT testing and training events.  It may not cover every event in your program.  We highly recommend that you research the SWAT program you will be testing for and make sure that its events are similar to the ones we will be training.   

This plan can be very intense at times and may not be suitable for unfit athletes.


Program Description

This program follows a general format and gets progressively harder each week.  Training is designed in a Monday – Friday scheme with an optional event on Saturdays for those who require addition training time in their weight vest or gear (5-6 days on, 1-2 days off).  If  you are unable to follow this format, that is fine.  Simply do the workouts on the available days of the week without skipping workouts. 

Training Description

This training program is 7 weeks long and is divided into 3 phases.  Phase I focuses primarily on body weight strength and running while introducing strength and obstacle course events.  Phase II puts more emphasis on strength, weighted running and weighted obstacle course events.  Phase III is a recovery week.  It allows you to test and assess your training improvements, but most importantly, rest prior to your SWAT selection and training. 


Phase I – BASE Training (Week 1-3)

  • Mondays:  Events – Assessments, Body Weight Strength, Work Capacity w/ Interval Runs (Track or Gym)
  • Tuesdays: Events – Interval Runs and Sprints (Track)
  • Wednesdays: Events – Assessments and Gym based Strength (Gym)
  • Thursdays: Events – Longer, Steady-State Runs (Track, Trail or Road)
  • Fridays: Events – Body Weight Strength, Work Capacity w/ Obstacle Course Events (Track)
  • Saturdays: Events – Recovery and Gear Acclimation (Track, Trail or Road)

Phase II – SPECIFIC Training (Week 4-6)

  • Mondays:  Events – Assessments, Body Weight Strength, Runs, Obstacle Course Events (Track or Gym)
  • Tuesdays: Events – Assessments, Gym based Strength (Gym)
  • Wednesdays: Events – Interval Runs, Obstacle Course Events (Track)
  • Thursdays: Events – Gym based Strength (Gym)
  • Fridays: Events – Longer, Steady-State Runs (Track, Trail or Road)
  • Saturdays: Events – Recovery and Gear Acclimation (Track, Trail or Road)

Phase III – Unload (Week 7)

  • Mondays:  Events – Assessments (Track or Gym)
  • Tuesdays: Recovery
  • Wednesdays: Events – Assessments (Gym)
  • Thursdays: Recovery
  • Fridays: Events – Recovery and Gear Acclimation (Track, Trail or Road)
  • Saturdays: Recovery


What if I miss a day?
Begin where you left off when you return to training. This programmed 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 Calculator is listed as an exercise.

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.

Good Luck!

Required Equipment


In order to complete this program, you’ll need the following equipment:

  • Training Dummy or 80# sandbag

  • Timepiece or stopwatch

  • PT shirt, shorts and shoes for Gym Training

  • Utility uniform or SWAT uniform and boots

  • 2x 30# dumbbells

  • Foam Roller

  • Cones, pylons, utility flags, sand bags or other visible markers

  • Tape measure of at least 100 feet (or another way of measuring a 25 yard course)

  • 25# Weight Vest or Individual Body Armor (IBA)

  • Course or track of known distances (200m, 400m, 800m and 1.5 miles)

  • Access to a gym or training facility which can accommodate: Bench Press, Front Squat and heavily weighted Dumbbell or Kettle Lunges


We strongly recommend you train in whatever uniform you will be using during your testing and training.  In most cases this will be your utility or combat uniform (or SWAT equivalent).  During your gym training sessions you may wear whatever attire you find most conducive to heavy strength training.  However, since you will most likely be running and completing most other events in your SWAT utility uniform we recommend you train in it whenever possible.  At a minimum we recommend you complete all running and work capacity events in your boots.    

Sample Training

Below is Week 1 from this Training Plan:


OBJ: Assessment 1

  • Run 400m (1 lap),

  • then... 4 Rounds

  • 5x Lunges

  • 5x Pull-Ups

  • 5x Push-Ups

  • Pigeon Stretch

Do the following tasks in the order listed, rest between exercises as prescribed only
(1)  Max Rep Pull-Ups

*Rest 2 mins*

(2)  1 min Max Rep Sit-Ups

*Rest 2 mins*

(3)  1 min Max Rep Push-Ups

*Rest 5 mins, put on 25# vest or kit*

(4) Devil Dog Assessment with 25# vest or kit

*Rest 5 mins, take off 25# vest or kit*

(5) 1.5 Mile Run for Time

Record Scores

  • Pull-Ups: _________

  • Sit-Ups: __________

  • Push-Ups: ________

  • Devil Dog: ________

  • 1.5 mile: __________


OBJ: Run
Warm-Up: 1 Round

  • Run 400m, then...

  • 10m Spiderman Stretch

  • 2x 10m High Knees

  • 2x 10m Heel to Butt Kick

  • 4x 100m (Accel. every 25m)

  • Instep Stretch

(1)  4 Rounds

  • Run 800m at “Hard” Run Calculator Pace

  • Rest 3 mins

(2)  8 Rounds, every 60 sec 40m Sprint

(3)  3 Rounds

  • Foam Roll - Legs/Low Back

  • Instep + Pigeon Stretch


OBJ: Assessment 2 (Strength)
Warm-Up: 4 Rounds

  • 8x Air Squats

  • 8x Push-Ups

  • 4x Pull-Ups

  • 4x Walking Lunge

  • Instep Stretch

Do the following tasks in order. Rest as needed between exercises. Use the following Rep Scheme to find your 1RM Front Squat and Bench Press:
Rd       Reps
1          10
2          5
3          3
Light Moderate Mod-Hvy
...continue adding weight until you reach your 1RM (do not exceed 8 total rounds)
(1)  Work up to 1RM Front Squat

(2)  Work up to 1RM Bench Press

(3)  Max Reps Weighted Pull-Ups @ 25#
Use the following Rep Scheme to find your 3RM Walking Lunge:
Rd       Reps
1           8
2           6
3          4
Light Moderate Mod-Hvy
...continue adding weight until you reach your 3RM (do not exceed 6 total rounds)
(4) Work up to 3RM Walking Lunge

Record Scores
1RM Front Squat: ___________

1RM Bench Press: __________

Max Reps Pull-Ups @25# ____

3RM Walking Lunge: ________


OBJ: Run


(1)  Run 4.0 miles at “Moderate” Run Calculator Pace based on 1.5 mile assessment

(2)  3 Rounds

  • Foam Roll - Legs/Low Back

  • Instep + Pigeon Stretch


OBJ: BW Strgth / W/C Obstacle

Warm-Up: 4 Rounds

  • 5x Lunges

  • 5x Pull-Ups

  • 5x Push-Ups

  • Pigeon Stretch

(1) 5 Rounds, every 90 sec

  • 30% of Max Rep Pull-Ups from Assess no.1, then...

  • 1 Round Max Rep Pull-Ups

(2) 5 Rounds, every 60 sec

  • 30% of Max Rep Sit-Ups from Assess no.1, then...

  • 1 Round Max Rep Sit-Ups

(3) 5 Rounds, every 60 sec

  • 30% of Max Reps Push- Ups from Assess no.1, then...

  • 1 Round of Max Rep Push- Ups

(4) 8 Rounds, every 3 min

  • "Devil Dog Circuit"

  • 4x 25 yard Shuttle Sprint

  • 6x Sit-Ups

  • 6x Push-Ups

  • 6x Lunges w/ 2x 30# Dumbbells

  • 4x 25 yard Shuttle Sprint w/ 2x 30# Dumbbells

(5) 3 Rounds

  • 5x Shoulder Jackknives

  • Hip Flexor + Instep


OBJ: Recovery /Gear Acclimation

(1) 75 min Walk or Hike in 25# Vest or Gear


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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.

Email: rob@mtntactical.com


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?

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


"I want to say thanks.  Your SWAT selection plan worked incredibly well for me and I had no physical limitations during my selection process."




"Just wanted to pass along my thanks for your programming. I wasn’t selected for my agency SWAT team last year. Since that date, I used all of the Gun Maker Plans and finished up with the SWAT Selection plan to help prepare for this year. I finished first in almost every physical event at Selection and just found out I made the cut. Can’t thank you enough!"
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