Exercises for SWAT School

[ManImBored]

SWAT guys I need your assistance on this one. I am currently working out to lose weight in preperation to try and attend Basic SWAT school in the fall. I am doing pretty good on the cardio/weight loss part. It is time to actually start "working out".

I know what the entrance requirements for this school and am working on those now. What other exercises would help get me through the school? Anything different than the average exercises that can help ensure I make it all the way through the class?

[Trojan 42]

Lots of upper body work, especially push ups and chins.

[Hawk1]

Lots of upper body work, especially push ups and chins.

Yep, agreed. I find body weight/no rest circuit training works very well. PM me if you like, I have a bunch of such programs I use for work. I'd tend to stay away from training 'heavy' in the gym. Strength and high rep endurance stuff is where its at (in my opinion).

[ManImBored]

Yep, agreed. I find body weight/no rest circuit training works very well. PM me if you like, I have a bunch of such programs I use for work. I'd tend to stay away from training 'heavy' in the gym. Strength and high rep endurance stuff is where its at (in my opinion).

PM sent.

[Ryan701]

I'm not in SWAT or an officer, but I'd agree with Hawk1. Circuits are always a great workout and help with both cardio and to prepare for heavy lifting.

[lilladycop]

My SWAT school implemented ALOT of crossfit....alot of compound movements using the whole body at once. and lots and lots of running. i'm just a little thing. i stand about 5'1" on a good day. but most of the dudes who were in the school with me couldn't keep up with endurance. they were big guys who trained on isolation movements. so when it came to running with a huge wood pole over head it crushed them. however, trust me there's not much you can do to prepare somehow, someway you'll have a shortcoming. you can be in great shape but if your not mentally ready for that well then you'll probably end up "ringing the bell". and if you're in great shape and you shoot perfectly and your room entries are on point they have to find a flaw somewhere. so good luck! it's intense and a lot of fun.

[Five-0]

My SWAT school implemented ALOT of crossfit....alot of compound movements using the whole body at once. and lots and lots of running. i'm just a little thing. i stand about 5'1" on a good day. but most of the dudes who were in the school with me couldn't keep up with endurance. they were big guys who trained on isolation movements. so when it came to running with a huge wood pole over head it crushed them. however, trust me there's not much you can do to prepare somehow, someway you'll have a shortcoming. you can be in great shape but if your not mentally ready for that well then you'll probably end up "ringing the bell". and if you're in great shape and you shoot perfectly and your room entries are on point they have to find a flaw somewhere. so good luck! it's intense and a lot of fun.

Sent you a PM on getting verified.

[Bjohnson63]

I trained for strength before I went to Rural SWAT... wish I had incorporated more cardio. We focused alot of our training on recon missions through wooded terrain, which involved alot of low crawling through the woods. After about a mile of that, we would had to do entries to all the out buildings of a farm.

Strength is great for short missions, but if you do stairs or anything long, cadio makes all the difference. I would train with a 40 lbs weight vest at minimum, to simulate armor and gear. Work on upper body so you can hold your weapon at the ready as long as necessary. Thats my two cents.