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Full Kit

Jim Musgrave

Law Enforcement, Functional Fitness, Functional Training, Tactical, Tactical / Military, Strength & Conditioning
Coach
Jim Musgrave

Welcome to the "Full Kit" 8-Week Program!

Designed by an active member of a full-time SWAT team and tested by fellow SWAT professionals, this program blends years of athletic training with extensive law enforcement experience. It’s crafted to prepare you for SWAT school or to help anyone train like a true hybrid athlete.

"Full Kit" represents having all the essential tools and gear needed to tackle any mission or challenge. By focusing on strength, speed, power, and endurance, we’re shaping athletes who are ready to handle any physical task that comes their way!

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Unlock Your Full Potential
The Full Kit Program is designed for those serious about training for SWAT School and athletes who want to embrace the demands of hybrid training. Whether you're preparing for high-intensity tactical operations or pushing your limits to achieve peak physical performance, the Full Kit equips you with the strength, endurance, and mental toughness to succeed.
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Transform Your Fitness and Your Life
The Full Kit Program builds more than just strength and endurance—it builds mental toughness, discipline, and resilience. Push through challenges, develop focus, and gain the confidence to handle anything life throws your way.
Features
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No One Is On Their Own
I will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and power training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide you and make execution easy
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Detailed, expert instruction
Eliminate the guess work and just get to work! Everything you need is directly in the app!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This training will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbells // Adjustable Bench // Pull Up Bar // Row, Air Bike, and/ or place to Run // Leg Extension / Leg Curl Apparatus // Gym Cable Machines (Can Sub) // Weight Vest
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Conditioning

A

Warm Up

10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups If you have done my programs you know this is my go to warm up. This will be a daily warm up at a warm up pace. I try to walk through about 3 Rounds of this in the 10 minutes. If you need to add additional stretches please feel free too.

B1

Run

1 x 1.5

B2

Push Up

1 x 2:00

B3

Sit Up

1 x 1:00

B4

Pull Ups

1 x MAX

C

Power Clean

5 x 5

D

Barbell Reverse Lunge

4 x 10

E1

Leg Extension

4 x 10

E2

Bodyweight Walking Lunge

4 x 20

Core Circuit

F

9 Minute EMOM (Every Minute On the Minute): Minute 1: 45 Second Plank Minute 2: 30 Second Side Plank Minute 3: 30 Second Side Plank (Opposite Side)

Monday
Week 1 Day 2

Conditioning

A

Warm Up

10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups

B

Flat Bench Press

5 x 10

C

DB Incline Fly

4 x 10

D

Seated DB Shoulder Press

4 x 10

E

DB Lateral Raise

4 x 20

F

DB Skull Crusher

4 x 10

G

Cable Rope Tricep Push Down

4 x 10

Circuit

H

5 Minute EMOM: -20 Seconds MAX Push Ups At the start of 0:00 you will complete as many push ups as possible in 20 seconds. At 20 seconds you will rest until the start of the next minute and will continue to do the same for 5 minutes.

I

Run

1 x 30:00

Tuesday
Week 1 Day 3

Conditioning

A

Warm Up

10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups

WOD

B

40 Minute AMRAP: -500m Row (Can sub with 500m Ski, 30 Cal Echo Bike, or a 400m Run) -10 DB Hang Power Cleans (50lb DB's/35lb DB's) (35/25 scaled) -10 DB Push Press -10 DB Front Squats -400m Run -25m Burpee Broad Jump -25 Butterfly Sit Ups Goal: 4 Rounds

Wednesday
Week 1 Day 4

Conditioning

A

Warm Up

10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups

B

Back Squat

5 x 10

C

DB Straight Leg Deadlift

4 x 10

D1

Leg Curls

4 x 10

D2

Bodyweight Walking Lunge

4 x 20

E1

Plate Russian Twists

4 x 20

E2

Plate Straight Leg Sit Ups

4 x 10

Thursday
Week 1 Day 5

Conditioning

A

Warm Up

10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups

WOD Assessment

B

4 Rounds For Time: (With a Weighted Vest 20lb/14lb) -200m Run -5 Strict Pull Ups -10 Hand Release Push Ups -20 Air Squats (RPE 9/10) Elite: 6:30-Lower Advanced: 7:30-6:30 Standard: 8:30-7:30 We will retest this in Week 8

C

Deadlift

5 x 10

D

Cable Lat Pull Down

4 x 10

E

Cable Row

4 x 10

F

Barbell Upright Row

4 x 10

G

Standing Alternating DB Curl

4 x 20

H

Reverse Grip Barbell Curl

4 x 10

I

Pull Ups

4 x MAX

Friday
Week 1 Day 6

Conditioning

A

Warm Up

10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups

B

Run

C

Push Up

D

Pull Ups

Extra Credit 

E

Neck Circuit

(Optional) 3 Sets: Supinated Weighted Neck Crunches x 20 (Weight plate held on forehead Supinated Ear to Shoulders x 10/side Supinated Neck Rotations (left + right) x 10/side Pronated Weighted Neck Raises x 20 (Interlaced hands on back of head for resistance) Pronated Ear to Shoulders x 10/side Pronated Neck Rotations x 10/side Many people have neck/ back issues, especially in law enforcement. This is a circuit I do regularly that has solved issues for me while I am constantly wearing weight on my body or In a seated position for an extended period at time. This segment will be optional on Saturday's throughout the program.

Saturday
Week 2 Day 0
Coach
coach-avatar Jim Musgrave

Welcome to Grave Performance, founded by Jim Musgrave—a former Division 1 athlete turned Law Enforcement Officer who is a current S.W.A.T. team member. Jim has fused his experiences to create a platform where grit meets greatness. Tailored for athletes, law enforcement professionals, and anyone on a personal fitness journey.

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Ready To Take Your Training To The Next Level?

The "Full Kit" 8-Week Program is your path to becoming a stronger, faster, and more capable athlete—whether you're preparing for SWAT school or just looking to train like a pro. Don’t wait—gear up and get started today!

Get Full Kit
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Full Kit