Hopefully you are going to get some time to train today...the session I am posting will definitely take you a little longer than usual to do.

But first, make sure you have been properly hydrating yourself otherwise you won't last. Second, hopefully you have been eating properly so that you are properly fuelled.

So today's session is no great technical feat, in fact it is pretty straight forward and you get a choice.

Pick one....

9.32 (15 km) run or 50 mile ride

The choice is yours but get one of them done over the next few days.

What are the benefits for SWAT and Spec Ops guys for training distances like this

well here a just a few...

1. Strengthens the heart - larger stroke volume.
2. Strengthens the leg muscles - endurance is developed.
3. Mind Work - mental toughness and coping skills are developed.
4. Develops fat burning capacity
5. Increases number and size of mitochondria
6. Increases capillary growth into muscle fibers.
7. Increases myoglobin concentration in muscle fibers.
8. Increases aerobic efficiency.
9. Increase in Maximum VO2..

There's a lot of technical stuff in that list and really who gives a you know what about most of it but if you are hoping to become a SWAT or Spec Operator #3 in that list should mean a lot to you.

Having the ability to overcome your body is something team leaders look for and going on a long run is a good way to pour the you know what to potential candidates.

If you are not training yet but you think its about time you can grab your copy of SWAT Fitness Training Here

Enjoy this training session

Stay Strong, Stay Safe

Todd
SWAT Fitness Training

SWAT Training - Power Lifts

A solid SWAT Training Program certainly has some power lifts at its core.

Are you taking the time to focus on the tempo of your lift.... why do you care about lifting tempo...well you want to be completely prepared.

Being able to do that depends on being properly conditioned. You must also put on some mass while losing fat during your training....

So when you are doing some lifts establish a tempo like a 311 or 412...here's the technical b.s. if you need to know what and why

For a 311 Temp3 seconds to lower the weight (eccentric portion), 1 second pause at the isometric position and 1 second to lift the weight (concentric)

412 is just 4 second lower, 1 sec pause, 2 secs up.

With respect to mass programs it really ensures effective time under tension, which lead to the consequent metabolic environments necessary for muscle growth............

If you don't give a fat rats butt about the technical stuff I don't blame you... that is the job of whoever is preparing your training for you. It is important to get the most out of your physical training and adding a tempo component to your lifting, gives you that little extra you may need to have in your tank one day.


Todd
www.SWATFitnessTraining.com

SWAT Training - Make The Most

There are a lot of trainers who are very good at relaying information to their students and laying a solid foundation for success when those Operators encounter similar situations on the street.

One aspect of training that is often overlooked is setting your scenarios to specifically identify a weakness in team with the goal of improving on that weakness.

Here is an example of what I mean:

When I am teaching an Active Shooter course it is critical to ensure some aspects of a response occur without even thinking.

Communication is vital to an effective intervention and often due to the confusion it can be the first thing to go. When you create a scenario, do so in a manner that introduces challenges to communication such as loud ambient noise and situations which may cause the team to split and communicate effectively to link up again.

SWAT Training is often about communication, from the Operator with boots on the Ground to the Incident Commander at the CP.

Take the opportunity to identify a weakness in your response as a team and work on it.


Stay Safe, Stay Strong.

Todd
www.SWATFitnessTraining.com