This intense, 7 week, 6 day/week training plan is specifically designed to prepare Law Enforcement Officers for department SWAT Selections. The plan includes a 1-week taper, and is designed to be completed the 7 weeks directly prior to your selection course start week.
This is Version 2 of the plan, Updated in March 2020
This plan is purpose-built to prepare you for the specific fitness demands you’ll face at SWAT selection including a PFT, sprinting, obstacle course, work capacity smoke sessions bodyweight and long days of constant movement and multiple fitness events. The plan includes:
- Testing and progressive training for the SWAT PFT: Max Rep Push Ups, Max Rep Sit Ups, Max Rep Weighted Pull Ups @ 25#, Obstacle Course and 1.5 Mile Run for Time
- Strength Testing including 1RM Back Squat and 1RM Bench Press
- Work Capacity Smokers
- Focused Chassis Integrity training (functional core) for durability and performance
- Extended Mini-Events from 60-120 minutes in duration
Weeks 1, 4 and 7 in the plan are Test weeks. Below is the Training Schedule for Weeks 2-3 and 5-6.
- Monday: PFT Work
- Tuesday: 1.5 Mile Run Work (800m Repeats)
- Wednesday: Strength and Work Capacity (shuttle sprints)
- Thursday: Multi-Mode Work Capacity, Chassis Integrity
- Friday: 3-4 Mile Recovery Run
- Saturday: 60-120 Minute Mini Event
Run, Ruck, Mini-Event Uniforms:
- PFT Assessments, PFT Progression, Work Capacity/Chassis Integrity – Shorts, t-shirt, sneakers
- Run Assessments and Intervals– Shorts, t-shirt, sneakers
- Saturday Mini-Events – SWAT Duty Bottoms, Boots, T-Shirt. SWAT Duty top is optional.
- Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes
- 60# Sandbag for men, 40# Sandbag for Women
- Repeating countdown Interval Timer (a smartphone will work)
- 25# Weight Vest or Individual Body Armor loaded to 25#
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less then 7 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Skip ahead to week 7 in the plan for the week directly before your selection.
What if I have more than 9 weeks before selection?
Email firstname.lastname@example.org with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What does @ 40/60# Sandbag mean? How about 5/10x Push Ups?
40/60# = women use 40#, men use 60#. 5/10x = women do 5 reps, men do 10 reps
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: email@example.com
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.