The Selection: 8 Week SWAT Preparation

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Tactical / Military, Tactical, First Responders
Coach
Mathew Hibler

This is an 8 week program designed to get you ready for a typical SWAT Selection in most metropolitan departments.

What does this program develop?

-A massive aerobic engine.

-A base of strength

-PT test/O Course Performance.

If you're attending a more military-like selection please see the 16 week Special Operations Preparation program.

$75
Get The Selection: 8 Week SWAT Preparation
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Balanced Strength AND Conditioning
Like our SOF Selection plan, we have to build a balanced future SWAT Officer. Most large metropolitan departments are going to ask you to take a traditional PT test and then move under load for relatively long periods of time. We provide a sensible progression to build you up before the event attempts to break you down.
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You will be strong...enough.
Despite the various demands of your selection, we still take the time to build strength. The key is we do not do it at the expense of your other fitness qualities. Strength is an asset...until you abandon everything else to chase arbitrary numbers. Let us help you find that balance.
Features
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Programming 6 days per week
Programming is flexible for your schedule. If you plan accordingly, this program can last longer than 8 weeks if need be due to shift work.
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Video Demonstrations
We walk you through it all. I demo everything and I am just a message away if you still need guidance.
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Delivered through TrainHeroic
Everything can be conveniently accessed through the trainHeroic app. This includes tracking your weights and communicating with coaches.
Equipment
Required
Your fortitude and commitment.
Recommended
Access to a full gym. However, everything can be substituted and // Weight vest or kit you may wear during your selection.
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Sample Week
Week 1 of 8-week program
Sunday
Strength 1

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

B1

Trap Bar Deadlift

5 x 5 @ 70 %

B2

DB single leg RDL

5 x 5

C1

Horizontal Press- Choice

5 x 5 @ 70 %

C2

Pull Ups, Chin Ups, Or Lat Pulldown

1, 2, 3, 1, 2, 3, 1, 2, 3

D1

Ab Wheel

3 x 8

D2

Contralateral Loaded Carry

3 x 30

D3

Hanging Leg Raise- Holds

3 x 30

Monday
MAF Run- 20 Minutes + Work Capacity

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

B

MAF RUN

1 x 20:00

C

Work Capacity

1 x 40

Tuesday
Armor Building Complex

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

B

Armour Building Complex

1 x 10:00

Wednesday
Recovery
Thursday
HRI + Strength 2 (HICT)

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

B

High Resistance Interval Demo

1 x 10 @ 10

C1

High Handle Trap Bar Deadlift RDL - 65% of 3RM HICT

@ 0:10

C2

Horizontal Press- 65% of 3RM HICT

@ 10:00

C3

KB or DB Goblet Squat

@ 10:00

C4

Split Stance Dumbbell or KB Row

@ 10:00

D

Work Capacity

1 x 40

Friday
Zone 2 Mixed Modality- 45 Minutes
Coach
More from We Go Home
coach-avatar Mathew Hibler

-Coach has a combined 15+ years of LEO/Military Experience - Including time serving in the 75th Ranger Regiment, Ranger Tabbed, and has 2 Combat Rotations to AFG. -Has trained Law Enforcement SWAT, and Special Operations Soldiers -Was a graduate assistant Division 1 Strength Coach prior to pursuing the endeavors above.

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Don't let your physical fitness be your limit.

We walk you though everything with detailed instruction and video demos. If you need specific guidance, we're just a message away.

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