Breakdown: Miami SWAT Tryout

Physical qualifications of Miami SWAT team and how our Prep Program fits.

Key Takeaway

SWAT selections vary widely through police departments and it is often challenging trying to find the exact events candidates are put through. Thankfully, Miami PD put out the majority of their events in the video above. Overall I think it is pretty good. The theme?

Work capacity.

The Events:

In BDU/Boots

1. Wall climb- with no momentum (Maybe 8 or 9 feet, 3 attempts)

2. Rope climb (15-20 feet)

3. Hang on rope with just hands 45 seconds

4. Shotgun obstacle course (lots of low crawling/sprints)

Move to Track (Shorts/T-Shirt)

1. 100m sprint in 15 seconds

2. Fireman Carry Drill (Looks like a short sprint)

3. 1.5 mile run in under 12 min

Move to Pool (Trunks)

1. 8 Laps- any stroke except back stroke

2. “Tower Drill”- Jump off high dive

3. Treading water

Move to Gym (Shorts/T-Shirt)

1. Bench Press- 20lbs over body weight

2. 5 pull-Ups +25lbs

3. Leg Press/Pendulum Squat- +100lbs over body weight - Looks like from dead stop

4. 42 Push Ups- in 1 minute

5. 39 Sit-ups- in 1 minute
   

Move to Range (BDUs)

FLETC Pistol Qual (Up to 3 attempts)

Overall Thoughts

When comparing this to what I know other agencies do I think this is a decent test to challenge a candidate on various physical capacities. I don’t think it’s perfect, as I will never understand why tactical/first responders insist on including sit-ups in their assessments other than the old adage it is just “something we have always done”.

Sit ups for high reps are associated to back issues and generally speaking it only measures one thing…sit-ups. There just isn’t much carry over into anything else. I think including some kind of leg raise from the pull up bar would be a superior choice if they really insist on doing something that is abdominal focused. However, between the rope climbs, weighted pull ups, partner carries, etc…it is all somewhat redundant. If you can do the other events I think you have demonstrated the prerequisite abdominal strength for the job.

I also like that this assessment requires a well rounded level of fitness, and an over specialization in strength or conditioning would certainly catch up with you as you progressed through the day. You might crush all of the conditioning focused events but once you go into the weight room you may struggle with the bench press and pull up. I think balance is a good thing in these professions and these tests require you to have a little bit of everything.

This is probably unpopular but I also like that it is pass/fail. You’re essentially saying through organizational experience that as long as you can hit these numbers you can do this job.

Great job Miami SWAT for screening for some top applicants. You would definitely need to show up in shape to do well on this.

Our Prep Program

I am glad to say our 8 week We Go Home SWAT Preparation Program would certainly prepare you for an event like this. As stated in the program, the applicant does need to tailor some of the movements to fit the specific events they’ll be assessed on. Unless you want something truly custom, there is no way for me to write one all encompassing build-up for every SWAT selection in the country. Anyone who says they can has not done their research.

Some SWAT assessments measure push ups/sit-ups like they do in Miami while others don’t. Some have you do a long obstacle course while others do not. In Miami they have their candidates demonstrate basic swimming capabilities which makes sense as it is a coastal city. Other agencies don’t care (even though if your SWAT team is supposed to be your “best” they should be capable of basic swimming).

Week 1 Example:

Our program is geared towards building some strength, a huge aerobic engine, and then the ability to demonstrate that strength over time while under fatigue. You can also see the programmed “work capacity” opportunities.

If you have some specific body weight movements you need to be good at you can work them in here. If you don’t have push-ups/sit-ups to worry about these are often great spots to add in some light kettlebell movements to help bring up your overall base of fitness. Remember…the bigger the aerobic/strength base the faster you can recover from the various events you’ll be put through.

As the program progresses, they're built in days to practice your obstacle course if you have to do one.

In the second 4 weeks we also work to raise your anaerobic threshold (mainly via threshold runs) which will allow to maintain higher intensities for longer periods. We also get in some speed work on the track, and even ”explosive repeat” intervals for any specific movements you’ll be tested on. Despite writing this program before seeing what Miami does, I’m glad to see our programs essentially hits all the high points of this major metropolitan SWAT team’s assessment.

It is worth noting you don’t see all of these methods in week one because we don’t jump to the higher intensity work out the gate. If you see a prep program that does they don’t know what they’re doing. Anybody can write a program that gets you tired. Follow one that is results based with a built in progression. You need to build your strength and aerobic engine before we start to step on the gas a bit.

Be patient. The biggest issue I see is guys don’t want to let the heart rate monitor tell them how fast they should be moving in the first 3-4 weeks. Huge mistake. That’s like doing land navigation and repeating to yourself that you KNOW you’re going the right direction even though your compass says otherwise.

Intensity is a tool. Add it when it makes sense to use it.

Closing

You’re looking at a program that came to be after the trial and error of training during an active law enforcement career, then enlisting and attending Ranger Assessment and Selection (RASP). I While serving in the 75th Ranger Regiment I also had to maintain fitness during the demanding training cycles, limited sleep, and even had to prepare for and graduate from Ranger School.

I am still learning as I gain/maintain fitness over 40 with a total hip replacement and the general wear and tear of these professions. Things change as you get older and thankfully I am able to include those lessons learned as well.

If you have the time and you really want to be overly prepared, our SOF Selection plan is 16 weeks and you would undoubtedly crush the assessment above. It is designed for Ranger School Prep or SFAS but would still be great for any of the more intense SWAT selections out there or some that may include more loaded movement and time on your feet.

Questions? Reach out or comment.