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

SWAT Training - Workout

I just got back from an intense thirty minute session and my arms are weak, so if there is a spelling error you will know why.

This simple session will hit all of your upper body majors and put you into a deficit where it will be up to you to put your mind into over drive.

Here it is:

10 minutes pullups - As Many Reps As possible
10 minutes pushups- As Many Reps as possible
10 minutes situps - As Many Reps as Possible

Rest as needed...but keep driving.

When you are in the midst of some pain take a second to recite the operating principle of your shoulder fired weapon. Clear your mind so that you aren't missing a key principle and recite it in your head.

Have a great day.
Todd
http://www.swatfitnesstraining.com/


PS. If you haven't kicked your training into high gear then why not? Train with us and you will get to places you have not yet been...

Successful Mission - SWAT Fitness Training

Will your mission succeed?

Whether it is in the cage, during a mission or in your daily business, If you don't see yourself succeed it simply will not happen.

There are a series of steps you must go through in order to properly visualize success.

1. Find time to remain undisturbed for at least 5 - 30 minutes

2. Break down the process- your brain reviews and processes information in segments so you must break up your visualization in segments.

If you are a fighter then break down your fight into successful combinations landing through to seeing your hand raised in the middle of the cage at the end of the fight.

If you are a SWAT or Spec Operator see each phase of your operation from execution to successful conclusion

If you are starting an online or offline business then see yourself taking action and implementing each of your ideas from start to finish

3. Repeat this process as often as you can.

Visualization has lead to every success I have ever had whether it was achieving a gold medal in wrestling, to winning the Commandant's Shield as a top Soldier to starting a successful online business.

The process works for whatever you want to succeed at.

Stay Safe, Stay Strong.

Todd
www.SWATFitnessTraining.com

SWAT Fitness - ARE YOU PREPARED?

If you are iin L.E or a SWAT or Spec Operator you've had "The Dream" ...

You know the one....

You are facing a critical life and death situation, you draw and your rounds are ineffective or you have a stoppage or some other problem.....serious sweat when you pop awake and sometimes it is difficult to shake.

Did you know analysis of that dream is all about preparation?

Did you know the number one way to prepare is through superior physical training?

When your heart rate hits over 170 your ability to think clearly starts to diminish. Your fine motor skills are reduced...You've heard it all beforeBut what are you doing about it?

I know what I am doing, and I want all of you to do it too so we can all return home safe to our familiies.Train like you have never trained before...set a goal to bring your physical condition to a level you have never before achieved

As a SWAT or Spec Operator you know how important physical conditioning is like in our program at www.SWATFitnessTraining.com , taking you to all kinds of new levels.

Your fitness is something you control so forget about everything else and ramp your training up.

Todd
www.SWATFitnessTraining.com

Welcome to the Number One online resource for SWAT Training and SWAT Fitness Training.

My goal is to make sure that every Operator that comes to this site receives the best information available related to fitness and training.

I have been training for the past 17 years and I have learned what works and what doesn't.

I will focus on eliminating stress in your life so when it comes to making split second decisions your brain will process the information like you have had a week to plan your response.

I will also discuss what tactics and equipment are being used in various situations to make sure you stay safe.

I hope you enjoy this blog and all the information you will receive.


Stay Safe, Stay Strong!

Todd Lamb