New

LEO Preparation & Readiness (12 Weeks)

1Swing Performance Golf

Law Enforcement, Tactical, Tactical / Military, Functional Fitness, General Fitness
Coach
Devin Karvoski

Built by a U.S. Army combat infantry veteran (TPI Level 2, NASM CES) for officers and candidates preparing for SWAT and tactical team selection. This is not bodybuilding with cardio bolted on, and it is not random WODs. It is a phased, RPE-driven plan that builds max strength, speed, a real aerobic engine, and the ability to keep producing under load and fatigue.

Four phases:

  • Foundation (Weeks 1-4)
  • Strength & Power (Weeks 5-8)
  • Tactical Readiness (Weeks 9-11)
  • Taper & Retest (Week 12)

You train six days a week plus a programmed recovery day. Sessions are capped at 75 minutes, warm-up included.

You test in Week 1 and retest in Week 12 with identical protocols: squat and bench 5RM, strict pull-ups, broad jump and box jump, 10- and 40-yard sprints, 300-yard shuttle, 1.5-mile run, Assault Bike 10-minute test, a standardized Tactical Work Capacity Course, and a 4-mile, 45-lb ruck. You will know exactly where you improved.

It is built for capable lifters training in a garage or small gym. Loads are prescribed by RPE, so the plan scales to your numbers.

$175
Get LEO Preparation & Readiness (12 Weeks)
benefit-image-0
Strong under load
Squat, bench, deadlift, push press and weighted pull-ups progress in deliberate waves across 12 weeks. There is no grinding and no training to failure on the big lifts.
benefit-image-1
An engine that lasts
Zone 2, tempo, intervals, repeat sprints and bike work are balanced so your conditioning builds you instead of burying your strength.
benefit-image-2
Ruck-ready, not ruck-broken
Each week, either the load or the distance rises by 10% or less, never both. Rucking peaks at 45 lb, then a reduced-load week sets up the 4-mile test.
benefit-image-3
Awkward-object strength
Sandbags, a 100-lb stone, 200-lb bag carries, farmer and suitcase carries, plus grip work that progresses all 12 weeks.
benefit-image-4
Results you can measure
The same test battery in Week 1 and Week 12, with Baseline / Operational / Elite scoring tiers for every test.
Features
feature-icon
Programming 7 days per week
6 training days + 1 recovery day: strength, power, speed & running, hypertrophy, carries, ruck & work capacity.
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell & Plates // Squat Rack & Bench // Pull-Up Bar // Dumbbells (up to 50 lb) // Kettlebells (50 & 70 lb) // Assault Bike // 75-lb Sandbag // Ruck
Recommended
Gymnastic Rings // 100-lb Stone or Sandbag // 200-lb Sandbag // 40-lb Weight Vest // Plyo Box // Med Ball & Slam Balls // Bands // Ab Roller // 15-lb Mace
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
W1 D1 - TEST: Power + Squat

A

Assault Bike Easy Spin

1 x 4:00 @ 3

B1

World's Greatest Stretch

1 x 3

B2

90/90 hip switch

1 x 6

C1

Glute Bridge

1 x 10

C2

Banded Lateral Walk

1 x 10

D1

Goblet Squat

1 x 5

D2

Pogo Hop

2 x 10

E

Back Squat

5, 5, 3, 2

F

Broad Jump

3 x 1

G

Box Jump

3 x 1

H

Back Squat

3 x 5

I1

Single-Leg Calf Raise

2 x 12

I2

Tibialis Raise

2 x 15

J1

Pallof Press

2 x 10

J2

Dead Hang

K1

Assault Bike Easy Spin

1 x 3:00 @ 2

K2

Couch Stretch

1 x 1:00

K3

90/90 Breathing

1 x 5

Monday
W1 D2 - TEST: Bench, Pull-Ups, Bike

A

Assault Bike Easy Spin

1 x 4:00 @ 3

B1

Thoracic Open Book

1 x 6

B2

Band Pass-Through

1 x 10

C1

Band Pull-Apart

1 x 15

C2

Band External Rotation

1 x 12

D1

Scap Pull-Up

1 x 8

D2

Inchworm with Push-Up

1 x 5

E

Bench Press

8, 5, 3, 2

F

Bench Press

3 x 5

G

Strict Pull-Up

H

Assault Bike 10-Min Max Calories

I

Band Face Pull

2 x 15

J1

Assault Bike Easy Spin

1 x 3:00 @ 2

J2

Thoracic Open Book

1 x 6

J3

90/90 Breathing

1 x 5

Tuesday
W1 D3 - TEST: Speed + 300-yd Shuttle

A

Jog Easy Warm-Up

1 x 4:00

B1

World's Greatest Stretch

1 x 3

B2

Cossack Squat

1 x 5

C1

Glute Bridge

1 x 10

C2

Pogo Hop

2 x 10

D1

A-Skip

2 x 20

D2

Lateral Shuffle

2 x 10

E

Build-Up Run

4 x 40

F

10-Yard Sprint

G

40-Yard Sprint

H

300-Yard Shuttle

I1

Recovery Walk

1 x 3:00

I2

Supine Band Hamstring Stretch

1 x 0:45

I3

Couch Stretch

1 x 0:45

Wednesday
W1 D4 - TEST: 1.5-Mile Run

A

Jog Easy Warm-Up

1 x 4:00

B1

World's Greatest Stretch

1 x 3

B2

Cossack Squat

1 x 5

C1

Glute Bridge

1 x 10

C2

Pogo Hop

2 x 10

D1

A-Skip

2 x 20

D2

Lateral Shuffle

2 x 10

E

Build-Up Run

3 x 40

F

1.5-Mile Run

G1

Romanian Deadlift

2 x 8

G2

Single-Arm DB Row

2 x 10

H1

Rear-Foot-Elevated Split Squat

2 x 8

H2

Half-Kneeling Single-Arm DB Press

2 x 8

I

Suitcase Carry

2 x 40

J1

Assault Bike Easy Spin

1 x 3:00 @ 2

J2

Couch Stretch

1 x 1:00

J3

90/90 Breathing

1 x 5

Thursday
W1 D5 - TEST: Tactical Work Capacity Course

A

Jog Easy Warm-Up

1 x 2:30

B

World's Greatest Stretch

1 x 3

C1

Glute Bridge

1 x 10

C2

Banded Lateral Walk

1 x 10

D1

Tibialis Raise

1 x 15

D2

Pogo Hop

1 x 10

E

Tactical Work Capacity Course

F1

Ring Row

2 x 10

F2

Band Face Pull

2 x 15

G

Mace 360

2 x 5

H1

Assault Bike Easy Spin

1 x 3:00 @ 2

H2

Thoracic Open Book

1 x 6

H3

90/90 Breathing

1 x 5

Friday
W1 D6 - TEST: 4-Mile Ruck @ 45 lb

A

Jog Easy Warm-Up

1 x 2:30

B

World's Greatest Stretch

1 x 3

C1

Glute Bridge

1 x 10

C2

Banded Lateral Walk

1 x 10

D1

Tibialis Raise

1 x 15

D2

Pogo Hop

1 x 10

E

4-Mile Ruck Test

F1

Recovery Walk

1 x 2:00

F2

Couch Stretch

1 x 0:45

Saturday
W1 D7 - Recovery

A

Daily Readiness Check-In

1 x 1

B

Assault Bike Easy Spin

1 x 5:00 @ 2

C1

90/90 hip switch

1 x 8

C2

Thoracic Open Book

1 x 8

D1

Recovery Walk

1 x 20:00

D2

Couch Stretch

2 x 0:45

D3

Supine Band Hamstring Stretch

2 x 0:45

D4

90/90 Breathing

1 x 8

Coach
More from 1Swing Performance Golf
coach-avatar Devin Karvoski

U.S. Army combat infantry veteran. TPI Level 2. NASM Corrective Exercise Specialist. I build programs for people whose fitness has to work in the real world: strong, durable, and ready to perform when it counts.

closer-image-1
closer-image-2
Test. Build. Retest.

Selection does not care how you feel that day. Show up with strength in reserve, an engine that recovers, and proof on paper that you are ready. Twelve weeks: test, build, retest.

Get LEO Preparation & Readiness (12 Weeks)
closer-image-3
FAQs
Who is this training for?
Officers and candidates preparing for SWAT or tactical team selection, and military or tactical athletes. You should have at least 1-2 years of consistent lifting and be comfortable with the squat, bench press and deadlift.
How long are the sessions?
60-75 minutes including warm-up. The recovery day is about 40 minutes.
What if I don't have all the equipment?
Every exercise lists a substitution in the app. Dumbbells are capped at 50 lb throughout, and heavier work is progressed with tempo, pauses and unilateral setups.
How are weights prescribed?
By RPE and reps in reserve, anchored to your Week 1 test results. No percentages to calculate, and no training to failure.
Will this get me through my agency's physical test?
It builds what most physical ability tests measure: strength, speed, aerobic capacity, carries and work under fatigue. No program can guarantee a result. If your agency publishes a test, practice its events late in the plan. Not affiliated with or endorsed by any law enforcement agency.
Can I train in the heat?
Yes. The program includes hot and humid weather guidance: run and ruck early, set hydration targets, and cut volume when the heat index is high.

More from 1Swing Performance Golf

programs
LEO Preparation & Readiness (12 Weeks)
Join Today!