Tag Archives: SWAT

Q&A 6-26-2014

QUESTION
I’m a LEO, just started on the Rat 6 program, at the same time I just found out theres SWAT tryouts 3 – 4 months out. Can you recommend a couple of programs (Training Plan) that I can get to prep between now and Oct.

What I’ve been able to gather from the forums, It’s a timed obstacle course with flak jacket and some gear. The course will have to be a run/sprint, jumping wall/s (7+ feet), and fences, going through windows, 1/2- 1 mile run(?) dummy drag (150 lbs?), and a rope climb.

Thanks, I really appreciate it.

ANSWER
I don’t have a plan specifically for that type of event, but one that is fairly close is our Sandbag/Weightvest/Dumbbell Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=103). I’d recommend completing this plan the 6 weeks directly before selection. In addition – you should practice scaling walls/fences in your vest/IBA.

I’m not sure on your time, but if there’s a break between completing Rat 6 and starting the Sandbag/Weightvest/Dumbbell Training Plan I’d recommend the SWAT/SRT Kickstart Plan (http://store.strongswiftdurable.com/collections/le-athlete/products/swat-srt-kickstart-training-program).

– Rob
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QUESTION
Hey Rob,

For the 8 x 40 foot shuttle every 60 seconds – does each 40′ length count as 1 rep or is it down&back = 1 rep?

Thanks,

M

ANSWER
M –

Each length counts as one rep, so a round trip would be 2x reps.

– Rob
**
QUESTION
I do not have sandbags and was wondering if there is an possible substitute for exercises like the toss and chase and sandbag get up. Thanks!

– C
ANSWER
C-
You can do Barbell Burpees for the toss and chase. Use a 45# barbell.

Sandbag get up? Hold a 12kg kettlebell or dumbbell to your chest.

– Rob
**

QUESTION
Rob,

I was looking at your LE Athlete plans, and I noticed the 6 week FBI plan does not specify what equipment is required or how many sessions per week are in the plan. I will be going to the FBI Academy in a little over 2 months and would appreciate this information before deciding to purchase the plan.

Thank you,
A
ANSWER
Hi A.

REQUIRED EQUIPMENT
A fully-equipped gym is recommended.
• Stopwatch, preferably one that can record lap times.
• Kettlebells, preferably a range from 8-24kg; but if you’re limited, 12 kg for females and 16kg for males will work.
• Dumbells, preferably a range from 15-25#; but if you’re limited, just a 15# (females) and 25# (males) will work.
• 45# Barbell.
• Enough plates to achieve a difficult but doable load.
• Weight Rack with hooks.

– Rob
**
QUESTION
Rob,

Been following your stuff for about a year. Any other programming feels incomplete so thanks for all the work you put into it.

Those 300m shuttles built into the body weight program are a killer. As this is supposed to be a density effort, what matters more, and what’s the goal? Completing each round max effort to learn how to deal with less rest time each week, or getting a consistent time each round?

Second, unrelated question. How will SSD programming differ from MA? Any way to preview a sample?

Thanks

C

ANSWER
C –

300m Shuttles – goal is to “sprint to the rest” each round – so full on sprint. In general with density efforts, you’ll start a little more tired each round, and finish a little slower so you’ll get less rest.

SSD Programming? It won’t include any climbing specific, rock gym work. Endurance work won’t be limited to step ups and running, and programming/cycle objectives will have more freedom – for example, right now we work core training into every cycle, but with SSD I’ll have the freedom to do a “Core Strength Cycle.” We can also have cycles focused on short sprint power and speed plus core strength and upper body hypertrophy.

SSD will still be performance driven, but won’t be tied to specific outside performance like our mountain, military and LE programming. This gives me some exciting new areas to explore and have fun with. I’m really excited to begin.

Examples? None yet I can share.

– Rob
**
QUESTION
Coach

Hey coach, I was reading your “Strong Swift Durable” article on LE Athlete last week. I saw that you stated that your intention later this year is to start up a Firefighter Athlete site. I got to thinking and recalled in your “One Officer At A Time” article that you reached out to numerous Law Enforcement Officers and Agencies to help Lab Rat the initial start up phase of LE Athlete and no one participated. If you are having the same problem when the time comes to start up Firefighter Athlete I would love to help you guys out if you needed it.

I have been a Full Time Firefighter for the city of Coshocton, Ohio now for 3 years. I followed the Operator Sessions on Military Athlete for roughly 2 years then switched over to LE Athlete when you started it this year. Before all that I served 4 years in the Marine Corps Infantry. My best friend is a Green Beret and introduced me to your programming. His ODA uses it as their day to day fitness model. Your programming theory and application is unmatched in my opinion and I am very excited about you bringing it to the Professional Firefighter Community. If you’re interested in bringing in career firefighters to lab rat for the initial introduction of the programming I would love to help out. Let me know if I can be of service. Thanks for all that you do.

J
ANSWER

Hi J – 

Thanks for the great note.
My hope is to begin programming for Fire and Rescue Athletes this summer/early fall. We’ll reach out, again, to our local firefighters and I really hope they’ll be more responsive.
On the LE side we’ve actually got small teams of guys at local departments in California, Iowa and Massachusetts lab ratting the Officer Sessions, in addition to the civilians here in my lab at Jackson. I’m guessing we’ll be doing the same for the Fire Rescue programming.
We’ll announce the start of the site, and advertise for lab rats if needed – love to get you involved and get your feedback.
– Rob

Q&A 6-19-2014

QUESTION

I see in the routine 15-10-5 countdown for time with three exercises: hinge lift, box jump and sit ups.

Does this mean that I have to do 3 rounds of each exercise: first one for 15 reps, second one for 10 reps and third one for 5 reps.

Or does it mean that I have to do one round of 15 reps hinge lift, 10 box jumps and 5 sit ups.

Please let me know.

Thanks

ANSWER

15-10-5 is a rep scheme

 

15-10-5

Hinge Lift

Box Jump

Situp

 

……

 

15x Hinge Lifts

15x Box Jumps

15 Situp …. then

 

10x Hinge

10x Box Jump

10x Situp …. then

 

5x Hinge

5x Box Jump

5x Situp

 

– Rob

**

QUESTION

Rob,

I am just trying to get your opinion on different supplements and what you would recommend.  Specifically, creatine and whether or not someone following the operator sessions should be using it.  Thanks

B

ANSWER

Hi B –

 

Creatine is the most studied supplement ever and has been proven to increase strength gains from a strength-specific training program.

 

Should someone doing the Operator Sessions be doing it? Perhaps, but only for a strength cycle.

 

In general, I don’t recommend any supplements beyond a protein shake from time to time. Studies have shown that protein before, and especially after training, increase gains from strength work.

 

So why don’t I recommend it more forcefully? Because it’s expensive and not sustainable … just eat some chicken.

 

The supplement industry is mostly selling short cuts. There aren’t any. Training hard and eat well – and you’ll gain.

 

This doesn’t include event nutrition – like gels, etc. for long endurance efforts. That’s different.

 

– Rob

**

QUESTION

Rob,

I have used your MA programming while going into Officer Candidate School for the Marine Corps. It worked very well and I saw a major improvement in my PFT score and performance. Thank you for your programming. I am very excited to jump into your LE programming. I have a few questions, I want to do your SRT programming but am concerned about a few things. First I am already naturally a pretty big guy and will put on size easily. I do not want to get too bulky and I want to keep my endurance as I do enjoy a long run a few times a month. I am also a competitive judo player and could always use some serious grip training for comp but especially when using judo moves  at work, you need a good strong grip on people who do not have a gi on.  Any recommendations?

Thanks!

J

ANSWER

Hi J –

 

The SWAT/SRT Kickstart plan (http://le-trial.myshopify.com/collections/jumpstart-plans/products/swat-srt-kickstart-training-program) will add mass to your upper body – that’s it’s design. It will also train sprinting ability, lower body strength, core and overall explosive power.

 

If you don’t want to add upper body mass – it isn’t the plan for you. I’d recommend the Rat 6 Strength Plan: http://le-trial.myshopify.com/collections/le-athlete/products/rat-6-strength coupled with our Run Improvement Training Plan from the military side: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104

 

Grip Strength – The SWAT/STR plan doesn’t include specific grip strength – but one exercise I think could work for your MMA fun is the Sandbag Hold and Farmer’s Carry: http://mountainathlete.com/subpage_details.php?subpage_ID=2487&page_ID=14

 

We’re doing these in the current Operator Sessions cycle – and 50 second intervals are working me!

 

– Rob

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QUESTION

Hello Sir,

 

I’m about to start the police academy for the Baltimore(City)Police Department. My ultimate goal in my Law Enforcement career is to join the FBI and its Hostage Rescue Team. I wanted to buy your HRT workout but I realize that you aren’t selling it anymore(Or any other Law Enforcement workout for that matter). I was wondering what other workout that you have would prepare someone for HRT selection. I’m thinking about getting your SFOD-D/Delta Force workout because I always read/hear that both HRT and Delta selection courses are similar.

 

Thanks

ANSWER

Hi –

 

We started programming specifically for Law Enforcement Athletes in January, and moved the HRT Plan to LEathlete.com. Here’s the link to the plan: http://le-trial.myshopify.com/collections/le-athlete/products/fbi-hrt-selection-training-plan

 

– Rob

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QUESTION

Hi Rob

 

I am wondering what are your thoughts on how to increasing acceleration and sprinting. I have been doing hill sprints and such as additional evening training as I find that is something I lack.

 

Do you have a plan specifically for it? Or if not any ideas on how I can improve in it.

 

Cheers for the work you do and the time you take answering questions man!

 

D

ANSWER

D-

You’re question is fairly specific – and I’m thinking I should send you to track coaches and/or guys who work with NFL combine folks. I haven’t developed a training plan specifically for the acceleration phase of sprinting.

 

On the Law Enforcement side, we worked with some Border Patrol guys at El Paso in December, and designed a program which had included progressed 150m shuttle sprints, box jump intervals, upper body hypertorphy and lower/total strength – it’s a great plan we publish as the SWAT/SRT Kickstart Plan: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

 

This might be an option for you.

 

– Rob

**

QUESTION

I am a light infantryman switching to law enforcement, aiming for a spot at a HRT-type of unit. This won’t be for a couple of months/ a year though.

I felt like building up my strength, since my main focus prior to the switch has been on endurance and work capacity.

I finished your Military athlete for crossfitters plan, RAT 6 strength plan and am now at my final 2 weeks of your 357 strength plan. (Absolutely loved taking all the beatings)

I am keen on using either your UMC or your SWAT/SRT Training program next. They seem to have quite similar objectives.

Which one would you recommend?

Thank you for your time and keep up the great work.

 

With kind regards,

 

S

ANSWER

Hi S –

 

SWAT/STR Kick Start is the plan I’d recommend: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

 

– Rob

**

QUESTION

Rob,

 

I have been researching your company and workouts for the past few days.  I am a member of the Sheriff’s Office SWAT team in Florida.  Currently I am doing pretty well with all of the physical training I have been doing, but am looking to supplement that to gain more strength and size.  Currently I am 6’1 and around 192 pounds.  I am running are 1.5 mile run in 10:15 to 10:30 and I would like to still have decent cardio along with added strength.  I also have been doing crossfit for about 1.5 years or so.  I was wondering if you had the time if you could help steer me towards picking the right program for my goals.  I wouldn’t mind gaining a few pounds as long as it did not cut in to my cardio that much.  I will also soon be beginning to train for the SWAT round up which will be coming up November.

 

Thank you in advance,

 

N

ANSWER

Hi N –

 

I’d recommend our SWAT/SRT Kickstart Plan: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

 

This plan includes upper body hypertrophy (mass), lower and total body strength, power, sprinting and core work.

 

– Rob

Q&A 6-12-2014

QUESTION

Rob,

I’m wondering if you’ve done away with the SWAT/SRT subscription. I saw in your LE Program Theory video that you weren’t sure if you were going to continue offering both Patrol and SWAT. Where I’m coming from – assigned to Patrol (my full-time gig) and member of our department’s part-time SWAT team. As you can guess, I’m interested in training for both elements of my job.

Thanks for all you guys offer!

-A grateful guy who is just finishing up the free Operator Sessions.

 

ANSWER

Hi M –

We combined Patrol and Swat sessions into “Officer Sessions.” Many guys like you did both, and I felt we could cover the fitness demands for both jobs in the same sessions.

– Rob

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QUESTION

Rob:

I happened to notice the LE version of your site and you stated that LE needs more upper body mass and so on and it got me thinking that might be the best route for me and here is why.   A little about me,  I am retired military but currently do Special Operations for the

West Virginia Division of Corrections, a SWAT team for the DOC,  while we still need a decent degree of endurance we are not going to Ruck 25 miles.  We are however tasked with Man Hunts and that entails traversing some rugged terrain in full battle rattle, so endurance is still needed, but at the same time its better to be a Mack Truck than a Ferrari for the CQB end of our job.  I am currently 46 and would like to push my tactical life out to 50 before I hang up the spurs.  What plans do you recommend?  Currently I do a modified version of your Operator Sessions, I would like a healthy balance between strength and endurance(favoring strength) and at the same time keeping whats left of my joints intact. I was wanting to give RAT 6 a run but standing by for your reccomendations.

ANSWER

Hi B –

I’d recommend the Officer Sessions as your day to day training. I’m programming these specifically for Law Enforcement athletes and they are more appropriate for you. We just started a new cycle aimed at closing the distance to a criminal quickly, and wrestling him to the ground – short explosive speed and power, upper body strength/hypertrophy and grip strength, rotational core strength.

If you want to focus on strength for a time, I’d recommend the Ultimate Meathead Cycle (http://le-trial.myshopify.com/collections/le-athlete/products/ultimate-meathead) instead of Rat 6. Ultimate Meathead deploys mass effort strength intensity and volume for lower and total body, and hypertrophy (mass) intensity and volume for upper body.

– Rob