Our selection programs are designed to put you on auto pilot for your preparation for whatever your next “job interview” is. Below is a simplified break down of some of the methods we use in our training, and what you can expect if you decide to trust us with your preparation with our 8 Week SWAT selection plan.
If you’re truly interested in the more detailed “whys” please check out the book, Answering The Call: Proper Physical Fitness Training for Police and Military in the 21st Century
2 Phases of our 8 Week SWAT selection plan:
Phase 1: Foundational (Strength and Aerobic Capacity)
Total body strength Sessions
We develop a base of strength before we head into a more specific 4 week block prior to your SWAT selection. Although this program is shorter, we still need to build the engine. This requires you to get “strong enough” to be able to complete the tasks you're asked to do. Just like stated in our breakdown of our 16 Week SOF Preparation plan, you need strength and conditioning.
To do this I prefer using strength circuits. This DOES NOT mean a traditional superset or complex where you move as fast as possible between exercises. Think of this as moving from compound movement to compound movement at a brisk pace, but not so fast your performance suffers. This will provide a conditioning stimulus, as well as stimulate your nervous system for strength development. Remember, we aren’t training you to head to a powerlifting meet. We are training to get you strong “enough” while developing a massive aerobic engine.
Work capacity circuits
This will assist you in building up your ability to recover. These are submaximal rep totals that we build over time so that you can handle the intensity of this activity and still be able to recover.
Zone 2
This will be aerobic training with your heart rate in the 115-145 bpm. Or a pace you could maintain while breathing exclusively through your nose.
Test “Practice” (Obstacle Course, PT Test Volume)
SWAT selections vary widely with their specific requirements. Here we build in some flexibility if you have a cooper standard (for some reason some departments still do push ups, sit ups, 1.5 mile run) or an obstacle course you need to complete. We don’t go crazy with the intensity yet. Think of this more like “practice” for the movements. Do you need to remind yourself how to climb a rope? No big deal work it in here.
Phase 2: Test Simulation, Threshold, PT Focus
Anaerobic Threshold
Like in the 16 week plan we start to nudge up your ability to stay aerobic during activities. The longer you stay aerobic, the longer you can go.
Local muscular endurance (PT Test, if you need to)
Here is more of that training flexibility. If you have a typical body weight exercise based PT test, this is where you work that in.
Higher volume Strongman or Woman/Obstacle Course/Dummy Drag
These sessions are designed to work on your ability to carry and drag heavy objects as well as any O course requirements you might have. We’re hear to help, and if you have any specific concerns you can always message us on the train heroic app after purchasing one of these programs.
Closing
I provided this breakdown to ensure that before purchasing one of these plans, you had at least general understanding of what you were signing up for, and the time and thought put into these programs. If you’re heading to a longer, more intense SWAT selection than maybe our 16 week SOF Preparation plan is a better fit for you. If you’re off to a more traditional municipal SWAT selection our 8 Week SWAT selection is probably fine.
Within both programs are years of experience and lessons learned. Regardless of what program you choose, please...don’t start late. This isn’t something to rush. If you signed up for one of these adventures start your physical and mental preparation early.
Take this seriously, but don’t build it up too much...many have been successful before you.
Control what you can, let go of what you can’t, and don’t quit.
