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2022 SWAT Challenge Training Program – Week 8 – RACE WEEK!

Source: SWAT Challenge Facebook Page

Welcome to Week 8, the FINAL WEEK of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 8 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 8 – Session 1
REST DAY


Week 8 – Session 2
*3 Mile Run – Easy Intensity


Week 8 – Session 3
*30 Minute Tempo Run


Week 8 – Session 4
*2 Mile Run – Easy Intensity


Week 8 – Session 5
REST DAY


Week 8 – Session 6
RACE DAY!

GOOD LUCK TO ALL OF OUR COMPETITORS!

2022 SWAT Challenge Training Program – Week 7

Source: SWAT Challenge Facebook Page

Welcome to Week 7 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 7 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 7 – Session 1
Race Specific Circuit
1 – Run 75 seconds, then 20 Air Squats
2 – Run 75 seconds, then 20 Pushups
3 – Run 75 seconds, then 20 Situps
4 – Run 75 seconds, then 10 Burpees
5 – Run 75 Seconds, then Bear Crawl 20 Seconds
6 – Run 75 Seconds, then 20 Squat Jumps
REST 60 SECONDS, THEN REPEAT X 2 ROUNDS


Week 7 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 7 – Session 3
7 x 400m Intervals


Week 7 – Session 4
*3 Mile Run – Easy Intensity


Week 7 – Session 5
Race Specific Circuit
1 – Run 75 seconds, then 20 Air Squats
2 – Run 75 seconds, then 20 Pushups
3 – Run 75 seconds, then 20 Situps
4 – Run 75 seconds, then 10 Burpees
5 – Run 75 Seconds, then Bear Crawl 20 Seconds
6 – Run 75 Seconds, then 20 Squat Jumps
REST 60 SECONDS, THEN REPEAT X 2 ROUNDS


Week 7 – Session 6 (Optional)
*5 Mile Run – Easy Intensity


Week 7 – Session 7
*7 Mile Long Run

Let us know if you have any questions, and we will see you next week!

2022 SWAT Challenge Training Program – Week 6

Source: SWAT Challenge Facebook Page

Welcome to Week 6 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 6 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 6 – Session 1
Race Specific Circuit
1 – Run 50 seconds, then 20 Air Squats
2 – Run 50 seconds, then 20 Pushups
3 – Run 50 seconds, then 20 Situps
4 – Run 50 seconds, then 10 Burpees
5 – Run 50 Seconds, then Bear Crawl 20 Seconds
6 – Run 50 Seconds, then 20 Squat Jumps
REST 60 SECONDS, THEN REPEAT X 2 ROUNDS


Week 6 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 6 – Session 3
40 Minute Tempo Run


Week 6 – Session 4
*3 Mile Run – Easy Intensity


Week 6 – Session 5
Race Specific Circuit
1 – Run 60 seconds, then 20 Air Squats
2 – Run 60 seconds, then 20 Pushups
3 – Run 60 seconds, then 20 Situps
4 – Run 60 seconds, then 10 Burpees
5 – Run 60 Seconds, then Bear Crawl 20 Seconds
6 – Run 60 Seconds, then 20 Squat Jumps
REST 60 SECONDS, THEN REPEAT X 2 ROUNDS


Week 6 – Session 6 (Optional)
*5 Mile Run – Easy Intensity


Week 6 – Session 7
*7 Mile Long Run

Let us know if you have any questions, and we will see you next week!

2022 SWAT Challenge Training Program – Week 5

Source: SWAT Challenge Facebook Page

Welcome to Week 5 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 5 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 5 – Session 1
Race Specific Circuit
1 – Run 30 seconds, then 20 Air Squats
2 – Run 30 seconds, then 20 Pushups
3 – Run 30 seconds, then 20 Situps
4 – Run 30 seconds, then 10 Burpees
5 – Run 30 Seconds, then Bear Crawl 20 Seconds
6 – Run 30 Seconds, then 20 Squat Jumps
REST 60 SECONDS, THEN REPEAT X 2 ROUNDS


Week 5 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 5 – Session 3
6 x 400m Intervals


Week 5 – Session 4
*3 Mile Run – Easy Intensity


Week 5 – Session 5
Race Specific Circuit
1 – Run 40 seconds, then 20 Air Squats
2 – Run 40 seconds, then 20 Pushups
3 – Run 40 seconds, then 20 Situps
4 – Run 40 seconds, then 10 Burpees
5 – Run 40 Seconds, then Bear Crawl 20 Seconds
6 – Run 40 Seconds, then 20 Squat Jumps
REST 60 SECONDS, THEN REPEAT X 2 ROUNDS


Week 5 – Session 6 (Optional)
*4 Mile Run – Easy Intensity


Week 5 – Session 7
*6 Mile Long Run

Let us know if you have any questions, and we will see you next week!

2022 SWAT Challenge Training Program – Week 4

Source: SWAT Challenge Facebook Page

Welcome to Week 4 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 4 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 4 – Session 1
HIIT Circuit:
1 – Lying Leg Raise x 10
2 – Lying Hip Thrust x 25
3 – Flutter Kick x 25 each leg
4 – Side Plank Raise x 10 each side
5 – Pushups x AMRAP (as many reps as possible)
6 – Turkish Get Ups x 20
7 – Air Squat x 20
8 – High Knees x 30 seconds
Rest 60-90 Seconds
———-
Repeat x 5-10 rounds based on fitness


Week 4 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 4 – Session 3
*35 Minute Tempo Run


Week 4 – Session 4
*3 Mile Run – Easy Intensity


Week 4 – Session 5
1 – Complete as many Air Squats as possible in 6 minutes
<rest 3 minutes>
2 – Complete as many Pushups as possible in 6 minutes
<rest 3 minutes>
3 – Complete as many Situps as possible in 6 minutes
< rest 3 minutes>
4 – Complete as many Burpees as possible in 6 minutes
<END>


Week 4 – Session 6
REST


Week 4 – Session 7
*5K RACE TEST

Let us know if you have any questions, and we will see you next week!

2022 SWAT Challenge Training Program – Week 3

Source: SWAT Challenge Facebook Page

Welcome to Week 3 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 3 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 3 – Session 1
HIIT Circuit:
1 – Jumping Jacks x 25
2 – Air Squat x 10
3 – Pushup x 10
4 – Situp x 10
5 – Burpee x 5
6 – Lunge x 10 each leg
7 – Inchworm x 10
8 – Plank x 60 seconds
REST 60-90 seconds
———-
Repeat x 5-10 rounds based on fitness


Week 3 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 3 – Session 3
*5 x 400m Intervals


Week 3 – Session 4
*3 Mile Run – Easy Intensity


Week 3 – Session 5
1 – Complete as many Air Squats as possible in 5 minutes
<rest 3 minutes>
2 – Complete as many Pushups as possible in 5 minutes
<rest 3 minutes>
3 – Complete as many Situps as possible in 5 minutes
< rest 3 minutes>
4 – Complete as many Burpees as possible in 5 minutes
<END>


Week 3 – Session 6 (Optional)
*4 Mile Run – Easy Intensity


Week 3 – Session 7
*6 Mile Long Run

Let us know if you have any questions, and we will see you next week!

2022 SWAT Challenge Training Program – Week 2

Source: SWAT Challenge Facebook Page

Welcome to Week 2 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

Week 2 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 2 – Session 1
HIIT Circuit:
1 – Lying Leg Raise x 10
2 – Lying Hip Thrust x 25
3 – Flutter Kick x 25 each leg
4 – Side Plank Raise x 10 each side
5 – Pushups x AMRAP (as many reps as possible)
6 – Turkish Get Ups x 20
7 – Air Squat x 20
8 – High Knees x 30 seconds
Rest 60-90 Seconds
———-
Repeat x 5-10 rounds based on fitness


Week 2 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 2 – Session 3
*30 Minute Tempo Run


Week 2 – Session 4
*3 Mile Run – Easy Intensity


Week 2 – Session 5
1 – Complete as many Air Squats as possible in 4 minutes
<rest 3 minutes>
2 – Complete as many Pushups as possible in 4 minutes
<rest 3 minutes>
3 – Complete as many Situps as possible in 4 minutes
< rest 3 minutes>
4 – Complete as many Burpees as possible in 4 minutes
<END>


Week 2 – Session 6 (Optional)
*3 Mile Run – Easy Intensity


Week 2 – Session 7
*5 Mile Long Run

Let us know if you have any questions, and we will see you next week!

2022 SWAT Challenge Training Program –  Week 1

Source: SWAT Challenge Facebook Page

Welcome to Week 1 of the 2022 SWAT Challenge Training Program!

*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

For an in-depth overview of the SWAT Challenge, check out all of the details from this post in our previous training program. Otherwise, see below for this week’s training programming.

Week 1 – EVERY DAY

Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!

Week 1 – Session 1
HIIT Circuit:
1 – Jumping Jacks x 25
2 – Air Squat x 10
3 – Pushup x 10
4 – Situp x 10
5 – Burpee x 5
6 – Lunge x 10 each leg
7 – Inchworm x 10
8 – Plank x 60 seconds
REST 60-90 seconds
———-
Repeat x 5-10 rounds based on fitness


Week 1 – Session 2 (Optional)
*3 Mile Run – Easy Intensity


Week 1 – Session 3
*4 x 400m Intervals (Complete Rest Between Sets)


Week 1 – Session 4
*3 Mile Run – Easy Intensity


Week 1 – Session 5
1 – Complete as many Air Squats as possible in 3 minutes
<rest 3 minutes>
2 – Complete as many Pushups as possible in 3 minutes
<rest 3 minutes>
3 – Complete as many Situps as possible in 3 minutes
< rest 3 minutes>
4 – Complete as many Burpees as possible in 3 minutes
<END>


Week 1 – Session 6 (Optional)
*3 Mile Run – Easy Intensity


Week 1 – Session 7
*5 Mile Long Run

Let us know if you have any questions, and we will see you next week!

2022 Evansville Police Department Foundation SWAT Challenge

FREE TRAINING PROGRAM!

Source: SWAT Challenge Facebook Page

Each year in the spring, the Evansville Police Department Foundation hosts the SWAT Challenge in downtown Evansville, IN. The SWAT Challenge is the area’s only urban 5k obstacle course. Check out photos from years past on the SWAT Challenge Facebook Page to see examples of some of the obstacles you might encounter!

The SWAT Challenge is a fundraiser for the EPD Foundation, and the proceeds from the Challenge are used primarily for specialized, advanced training for the EPD SWAT Team. Founded by the Police Department in 1975, the SWAT Team trains and prepares for missions involving barricaded gunmen, hostage rescue, high risk warrant service, dignitary protection, civil disturbance control and active shooter response. The SWAT Team is on-call 24 hours a day, responds immediately to calls for service, and services not only Vanderburgh County but also surrounding counties in Southwest Indiana when needed.

The advanced, up-to-date training that the SWAT Team receives and tests is then passed on to the rest of the department via annual in-service or specialized training put on for the department by the SWAT Team. Therefore, the SWAT Challenge benefits the entire department, and, in turn, the entire community.

Source: SWAT Challenge Facebook Page


The SWAT Challenge is open to anyone, any age, who is up for a challenge. This year, the SWAT Challenge will be held on May 7th, 2022. Check out the links below to learn more and/or to register!

*To sign up for the SWAT Challenge, click HERE.

*SWAT Challenge Facebook Page.

*Evansville Police Department Foundation Website or Facebook Page.

*Evansville Police Department Website or Facebook Page.

Source: SWAT Challenge Facebook Page

The SWAT Challenge would not be possible without the support of those who choose to take part in this grueling but fun event. As a thank you to all of you who plan on taking part in this year’s SWAT Challenge, Shield Training Systems is providing a FREE 8-Week SWAT Challenge Training Program to help you prepare for the event.

The SWAT Challenge Training Program will consist of 3-5 workouts per week and will include aerobic conditioning, strength training, and high intensity interval training. This program is designed specifically to help you perform your best on May 7th.

This will be the fourth year that we have provided a free training program for the challenge, and this year’s will be a little different. This year the training program will be entirely equipment-independent, meaning that ZERO equipment is required. As long as you have a decent pair of running shoes, you will be able to use this program.

If you prefer to use equipment and want a program with more variety, click HERE to find the free training program from prior years.

Here’s how it will work:

-Every Week, starting March 13th and ending the week of the Challenge, we will post all of the workouts for the week on our website.

-You can find each post on the main page, or by directly going to the “2022 EPD SWAT Challenge” category under “Programs”.

-In addition to the weekly workouts, each post will also provide content explaining the “why’s” and “how’s” related to the training.

-You can contact us anytime with questions about the training by sending us an email or by simply posting a question in the comment section of each weekly post.

All you have to do to take advantage of this free program is check the website each Monday and put in the work throughout the week!


Thank you again for your support of the EPD Foundation and the EPD SWAT Team, and we will see you on May 7th!

Training Log 12/19/2021 – 12/25/2021


Sunday 12/19/2021
BW:184.0

Comp Deadlift: 315x4x6
Comp Bench: 225x4x6
High Bar Squat: 225x7x4
Dumbbell Bench Press: 65’s x 20,15,15


Monday 12/20/2021
BW: 182.4

Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 [emom]
Single Arm Dumbbell Row 75×10,10,10; 55×15,15
Chinup: Band Assisted x 15,10,10,10,10; BW x 5,5,5,5


Tuesday 12/21/2021
BW: 183.0

Comp Low Bar: 275x4x6
Comp Press: 135x4x6
3″ Block Pull: 275x7x4
Floor Press: 185x7x4


Wednesday 12/22/2021
BW: 183.0

Incline Treadmill x 30min @ 3.5mph/10% Grade
Lat Pulldown 100x10x3
Ab Wheel x10x10 [emom]
Landmine Twist x 10×3
Hollow Body Hold x 30s x 3


Thursday 12/23/2021
BW: 182.4

1.5″ Deficit Deadlift: 250x6x4
CG Incline Bench: 170x6x4
TnG FU Bench: 135×20,15,15
Low Bar Squat: 225x6x5
Pullup x 12,8,5,5


Friday 12/24/2021
BW: 180.4

RFESS x 10 x 5
Back Raise x 10 x 5
CG Bench 185x6x4
Z Press 100×6,6,6,8


Saturday 12/25/2021
BW: 180.6

Assault Bike x 30min / 9.7 Miles
Knee Raise x 10 x 10
Side Bend/Hold x 10 x 5; x 30s x 5
Situp x 25,15,10
Calf Raise x 30 x 5
BB Bicep x 45 x 10 x 5
Dips x 10 x 5