It’s Race Week! Welcome back for the final week of training for 2020 EPD Foundation SWAT Challenge!
Click HERE to sign up for the Challenge!
Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Otherwise, let’s get right to the programming for Week 8!
Week 8 – The Program
This is the final week of the program, and it is set up just a little bit differently than the previous seven weeks. You will train only three days this week, consisting of a strength/HIIT day, a HIIT circuit or sprint day, and a LISS/Abs day. The training for each day has been adjusted to allow for the hardest training to be done earlier in the week. In addition to this, there has been a slight reduction in overall training stress (volume adjustments are in bold, as always). The combination of these two things should allow you to be in great condition for the race on Saturday!
Week 8 – Day 1: Strength and HIIT Circuit
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 1 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets
Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 1 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets
Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 6 minute density block
HIIT Circuit:
1-Medicine Ball Squat Jump x 20
2-Dumbbell RDL + Dumbbell Row x 15
3-Dumbbell Thruster x 15
4-Get Ups x 8
5-Bicycle Abs x 15 each leg
6-Dumbbell Reverse Lunge x 10 each leg
7-Rest 45-60 seconds
x 5 rounds
Week 8 – Day 2: HIIT
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit:
1-Sled Push x down and back
2-Farmers Carry x down and back
3-Dips x 10
4-Deep Squat Battling Rope (Alternating) x 30s
5-Tire Flip x 45s
6-Burpees x 10
7-Rest 90-120 seconds
x 5 rounds
OR
HIIT Cardio Sprints:
Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints
Prescription: 30 seconds sprint / 90 seconds rest x 10 rounds
Week 8 – Day 3: Low Intensity Steady State Cardio + Abs
Exercise #1
-Running OR Cycling OR Rowing OR Incline Walking
-Prescription – 30 minutes @ a moderate intensity
Exercise #2
-Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps
-Prescription – 6 minute density block
We sincerely hope you’ve enjoyed the training for the SWAT Challenge. Thank you so much for choosing to take part in this great event for the community and the Evansville Police Department Foundation. Let us know what you thought of the program.
Good luck this Saturday!
