Aerobic Fitness - SHIELD TRAINING SYSTEMS, LLC

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

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.

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!

Training Log 12/05/2021 – 12/11/2021

https://youtu.be/21iDchAmvc4

12/05/2021
BW: 180.0
–
Comp Deadlift: 315×4 x 6
Comp Bench: 215×4 x 6
SSB Hatfield Squat: 160×10 x 3
DB Bench Press: 50’s x 25,20,15

12/06/2021
BW:181.2
–
Incline Treadmill x 30min @ 3.5mph
Chinup x 5 x 10 [emom]
Frotn Plank x 30s x 7; x 20s x 3 [emom]
Banded Woodchop x 10 x 3 sets
–
60min JUDO

12/07/2021
BW:180.2
–
Comp Low Bar Squat: 275×4 x 6
Comp Press: 135×4 x 6
Block Pull: 275×7 x 4
Floor Press: 170×7 x 4

12/08/2021
BW: 181.2
–
Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5]
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Calf Raise x 30 x 5
Band Pullaparts x 30 x 5
Neck x 25 x 15 x 3

12/09/2021
BW:180.2
–
1.5″ Deficit SLDL: 225×7 x 4
CG Incline Bench: 165×7 x 4
TnG Bench: 135×20,15,15
High Bar Squat (no belt, no sleeves): 185×10 x 3

12/10/2021
BW: 181.2
–
45 Degree Back Raise: BWx10 x 10
RFESS: BWx10 x 3
CG Bench: 175×7 x 4
BTN Press: 75×10 x 3
DB CS Row: 50’s x 10 x 3
Band Assisted Pullup: Avg x 10 x 3

12/11/2021
BW: 180.2
–
Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
Calf Raise x 50,40,30,30
Knee Raise x 10×5; x5x5
45 Degree Side Bend x 10 x 10
Situp x 20,15,10,10,10
Dips x 10×5
BB Bicep 45×10 x 5
Neck 15lb x 50 x 1

Training Log 11/28/2021 – 12/04/2021

https://youtu.be/jsf8p2MWYJ8

11/28/2021
BW: 182.6
–
High Bar Squat: 265×4 x 7
Comp Bench: 205×4 x 7
RDL: 235×8 x 3
Pullup: BWx 10,9,5,8,1,7,2,6,3,4

11/29/2021
BW: 181.2
–
Trap Bar Deadlift: 280×6 x 5
Press: 135×4 x 7
DB Bench Press: 85’s x 10,11,10
DB Single Arm Row: 100×8 x 3

11/30/2021
BW: 182.8
–
REST

12/01/2021
BW: 182.8
–
Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph]
SL/DL Calf Raise x 15/15 x 5
Copenhagen Plank x 20s x 5 sets
Ab Wheel x 15,10,10,10,10
Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5
Neck Extensions x 25 x 20,15,10

12/02/2021
BW: 180.2
–
Comp Deadlift: 300×4 x 7
Close Grip Incline Bench: 165×6 x 5
Barbell Lunge: 115×8 x 3
Chinup: BW x 8,8,8,7,7

12/03/2021
BW: 180.2
–
SSB Squat: 250×6 x 5
TnG Bench: 185×6 x 5
BTN Press: 100×8 x 3

12/04/2021
BW:181.0
–
Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
SL/DL Calf Raise x 15/15 x 5
Hanging Knee Raise x 20,10,10,5,5
45 Degree Side Bend x 10 x 5
Situp (myorep) x 20/10/10, 10/5/5, 8/4/3
Dips x 8 x 5
Neck Extensions 25×25,10,10

Training Log 10/31/2021 – 11/06/2021

https://youtu.be/-zNF8_gsr2s

Sunday 10/31/2021
BW:180.8
–
REST

Monday 11/01/2021
BW: 181.0
–
High Bar Squat: 225×4 x 7 sets
Comp Bench: 180×4 x 7 sets
RDL: 195×8 x 3 sets
Pullup: BWx14; Band Assisted Green x 15,15,20

Tuesday 11/02/2021
BW: 179.0
–
Trap Bar Deadlift: 240×6 x 5 sets
Press: 120×4 x 7 sets
Dumbbell Bench Press: 67.5’s x 12 x 3 sets
Dumbbell Single Arm Row: 75×10 x 3 sets

Wednesday 11/03/2021
BW: 179.8
–
Assault Bike x 30min LISS [10.4 Miles]
Ab Wheel x 25,15,10; Side Plank x 60s x 1 set; Situps x 20,15,15
Barbell Bicep x 45×25,15,10; Tricep Pushdown x Green x 25,15,10
Neck Extensions x 20 x 25,15,10
Calf Raise x 30,30,20,20
–
ANNUAL SWAT PHYSICAL ASSESSMENT IN AFTERNOON

Thursday 11/04/2021
BW: 179.0
–
Comp DL: 260×4 x 7 sets
Close Grip Incline Bench: 135×6 x 5 sets
Barbell Lunge: 75×8 x 3 sets
Neutral Grip Chin: Bwx17; Band Assisted Green x 15,20,20

Friday 11/05/2021
BW: 178.6
–
SSB Squat: 220×6 x 5 sets
Wide Grip Bench: 175×6 x 5 sets
Behind the Neck Press: 80×8 x 3 sets
Strict Pendlay Row: 105×10 x 3 sets

Saturday 11/06/2021
BW: 177.8
–
Assault Bike x 30min [10min LISS; 20s/100s x 10] – 9.7 Miles
Knee Raise x 30,20,10; Banded Woodchop x 30,25,20
Inverted JM Press x 25,15,10; 25lb Plate Hammer Bicep x 25,15,10
Neck Extensions 20lb x 35,25,20
SL Calf Raise x 10 x 10 sets

Training Log 10/17/2021 – 10/23/2021 – Deload/Pivot

Sunday 10/17/2021
BW: 182.2
–
Incline Treadmill x 30min
BW Lunge x 10 x 5
Assisted Pullup x 10 x 5
Pushup x 10 x 5
Situp x 10 x 5

Monday `10/18/2021
BW: 181.4
–
Incline Treadmill x 30min
Air Squat x 20 x 5
DB Shoulder Press 15’s x 75 reps
SL Back Raise x 10 x 5
Inverted Row x 20 x 5

Tuesday 10/19/2021
BW:180.4
–
Incline Treadmill x 30min
RFESS BW x 50 reps
Chinups BW x 50 reps
Dips BW x 50 reps
Neck Extensions 15lb x 25,15,10

Wednesday 10/20/2021
BW: 181.8
–
Incline Treadmill x 30min
Ab Wheel x 25,15,10
Hip Thrust x 100 reps
Assault Bike x 30min

Thursday 10/21/2021
BW: 182.8
–
Incline Treadmill x 30min
Trap Bar DL 150x5x3
SSB Squat 150x5x3
Pullup x 5 x 5
BTN Press 45x8x3

Friday 10/22/2021
BW:181.8
–
Incline Treadmill x 30min
Lunge x 20,15,15
Back Raise x 25,20,10
Pushup x 25,15,10
Neutral Grip Chinup x 10,8,7
Plank x 60s

Saturday 10/23/2021
BW:182.0
–
Assault Bike x 30min
Calf Raise x 100 reps
Knee Raise x 20,15,15
Banded Woodchop x 30,30,20
DB Bicep 15’s x 25 x 3
BB LTE 33lb x 25 x 3
Neck Extensions 15lb x 25,20,20

Training Log 10/10/2021 – 10/16/2021

10/10/2021
BW:180.8
–
Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade
Situps x 25,10,10,8,7,5,5,5 [30s rest]
Pushups x 30,20,10,8,7,8,7 [30s rest]
Chinups x 10,5,5,5,5,3,4,3 [30s rest]

10/11/2021
BW: 180.8
–
Comp Deadlift:
287.5×5
325×1
355×1
385×1
287.5×5 x 4 sets
–
Comp Bench:
220×3
240×1
260×1
275×1
220×3 x 7 sets
–
Back Raise x BW x 25,20,15,15,15,15,20 [30s rest]
DB Row: 65 x 10 x 4 sets [30s rest]
BB Bicep: 45 x 8 x 5 sets [30s rest]

10/12/2021
BW:180.8
–
High Bar Squat:
262.5×5 x 5 sets
300×1
330×1
340×1
350×1
–
Comp Press:
140×3 x 8 sets
155×1
165×1
175×1
–
RFESS: 15’s x 8 x 5 sets [30s rest]
Seated DB Press: 15’s x 15,15,10,10,10 [30s rest]
Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]

10/13/2021
BW: 182.0
–
Treadmill x 15min @ 3.0mph / 10.0% Grade
Assault Bike x 15min HIIT
Ab Wheel x 35,25,15,10,10 [30s rest]
Pullup x BW x 10,5,5,4,3,3 [30s rest]
Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest]
Situp x 20,10,10,10,10 [45s rest]
DB RDL: 65’s x 8 x 5 sets [30s rest]

10/14/2021
BW: 181.8
–
Treadmill x 15min @ 3.0mph/10% Grade
–
Pause Deadlift:
262.5×5 x 5 sets
330×1
340×1
350×1
–
Close Grip Bench:
220×3 x 8 sets
245×1
260×1
275×1
–
Back Raise x 25lb x 10 x 5 sets

10/15/2021
BW:181.8
–
Neutral Chinup x 5 x 10 sets
Dips x 10 x 5 sets
Knee Raise x 15,10,8,7,5,5
Situp x 10 x 5 sets
Assault bike x 15min

10/16/2021
BW:181.2
–
REST

Training Log 10/03/2021 – 10/09/2021

https://youtu.be/AzUOzA5sQ-M

Sunday 10/03/2021
BW:181.8
–
Incline Treadmill x 30min
Assault Bike x 30min
–
Chinup x 5 x 10
Calf Raise x 20 x 10
Knee Raise x 10 x 5; x 5 x 5
Side Hold x 30s x 10

Monday 10/04/2021
BW: 184.4
–
Deadlift:
285x5x5
340×1
360×1
380×1
–
Bench:
215x3x8
245×1
260×1
270×1
–
Pushups x 25,10,15,10,5 [30s]
Biceps x 33lb x 25,15,15,10,10

Tuesday 10/05/2021
BW: 182.2
–
High Bar Squat:
262.5x5x5
300×1
325×1
350×1
–
Press:
140x3x8
160×1
175×1
–
Back Raise x BW x 20 x 5 sets
Band Pullaparts x Mini x 20 x 5
Band Tricep x Average x 20 x 5

Wednesday 10/06/2021
BW:182.6
–
Incline Treadmill x 30min
Assault Bike x 30min
–
Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s]
Ab Wheel x 30,20,15,15,10,10 [30s]
Situps x 10,5,5,5,5,5,8,7 [30s]

Thursday 10/07/2021
BW:182.4
–
Pause (@ Knee) Deadlift:
260x5x5
315×1
330×1
345×1
–
Close Grip Bench:
215x3x8
240×1
255×1
270×1
–
RFESS x BW x 15 x 5 sets
3-Way Shoulder Raise x 10’s x 7 x 5 sets
Biceps x 45lb x 10 x 5 sets

Friday 10/08/2021
BW:182.0
–
Incline Treadmill x 30min
Assault Bike x 22.5min
–
Knee Raise x 15,10,5,5,5,5,5
Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb
Side Plank x 45s x 3 sets [15s rest]
Pushups x 25,15,10 [30s rest]
SA DB Row x 65lb x 10 x 3 sets

Saturday 10/09/2021
BW:182.2
–
High Bar Pause Squat:
262.5x5x5
300×1
330×1
350×1
–
Low Incline Bench:
195x3x8
220×1
245×1
–
Dips x 20,15,15,15,10
DB Bicep x 15’s x 20,20,15,15,10
Back Raise x BW x 10 x 10

Training Log – 09/26/2021 – 10/02/2021

Sunday 09/26/2021
BW:181.0
–
Inverted Row: BW x 10 x 10 sets
Blast Strap Plank: 45s x 2; 30s x 8
Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s
Assault Bike LISS x 30min – 9.6 Miles

Monday 09/27/2021
BW: 181.2
–
Deadlift:
315×1
350×1
375×1
280×5 x 5 sets
–
Bench:
245×1
265×1
212.5×3 x 8 sets
–
Pushups x 10 x 10 sets
Plate Hammer Curl: 45x10x5; 25x10x5

Tuesday 09/28/2021
BW:182.0
–
High Bar Squat:
280x5x5
325×1
350×1
375×1
–
Press:
137.5x3x8
160×1
172.5×1
–
Back Raise: 25lb x 12r x 6 sets
–
3-Way Shoulder Raise: 15’s x 5 x 5 sets

Wednesday 09/29/2021
BW: N/A
–
Incline Treadmill x 45min
DB Row 50 x 10 x 5
Ab Wheel x 10 x 5
Side Plank x 30s x 5
Hollow Body Hold x 30s x 5
DB Bicep 20’s x 10 x 5

Thursday 09/30/2021
BW: N/A
–
Pause (@ Knee) Deadlift:
255x5x5
285×1
315×1
340×1
–
CG Bench:
212.5x3x8
225×1
245×1
260×1
–
RFESS: BW x 10 x 5
3-Way Shoulder 10’s x 10 x 5

Friday 10/01/2021
BW:183.0
–
2ct Pause Squat:
275x4x6
315×1
350×1
–
Low Incline Bench:
192.5x3x8
225×1
240×1
–
Dips x 10 x 5 sets
Biceps 45 x 10 x 5 sets

Saturday 10/02/2021
BW:182.8
–
60min Incline Treadmill

https://youtu.be/yyOsufEwHps

Training Log 09/19/2021 – 09/25/2021

https://youtu.be/9g-ZRbd_kNA

Sunday 09/19/2021
BW: 181.2
–
Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS]
Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM]
Blast Strap Plank x 30s x 6 sets [30s]
Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets
Calf Raise x 25 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets

Monday 09/20/2021
BW: 179.8
–
Deadlift:
350×1
370×1
277.5×5 x 5 sets
–
Bench Press:
245×1
260×1
207.5×3 x 8 sets
–
Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35

Tuesday 09/21/2021
BW:178.8
–
High Bar Squat:
330×1
350×1
370×1
277.5×5 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
Back Raise: 25lb x 10 x 6 sets
3 Way Shoulder Raise: 10’s x 12 x 3 sets

Wednesday 09/22/2021
BW:180.8
–
Pullups:
BW x 5 x 10 sets
Band Assisted (Avg) x 10 x 5 sets
–
Ab Wheel: Knees x 10 x 10 sets [30s rest]
–
Side Bend Hold x 30s x 5 sets
–
DB Bicep: 25’s x 20,18,15,12,10
–
Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]

Thursday 09/23/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
285×1
315×1
335×1
250×5 x 5 sets
–
Close Grip Bench:
230×1
245×1
260×1
207.5×3 x 8 sets
–
Rear Foot Elevated Split Squat:
BWx10 x 10 sets
–
3-Way Shoulder Raise:
5’s x 10 x 5 sets

Friday 09/24/2021
BW:181.0
–
Assault Bike x 30min – 10.1 Miles [60s/60s x 15]
Knee Raise x 10 x 10 sets
BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets
45 Degree Side Bend Hold x 30s x 10 sets
–
JUDO x 60min

Saturday 09/25/2021
BW:181.2
–
2ct Pause Squat:
320×1
340×1
360×1
270×5 x 5 sets
–
Low Incline Bench:
215×1
235×1
190×3 x 8 sets
–
Dips: BWx10 x 10 sets
DB Bicep: 15’s x 10 x 10 sets

Training Log 09/05/21 – 09/11/2021

Sunday 09/05/21
BW:180.0
–
Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min]
Hanging Knee Raise x 25,10,10,8,7
Single Arm DB Row: 50×25,10,10,10,10
45 Degree Side Bend: BW x 20,10,10,10,10

Monday 09/06/21
BW:179.0
–
Deadlift:
380×1
405×1
350×4 x 6 sets
–
Bench:
255×1
275×1
235×4 x 6 sets
–
Low Incline Bench:
215×1
160×6 x 6 sets
–
Pushups x 35,10,10,10,10

Tuesday 09/07/21
BW: 179.2
–
High Bar Squat:
330×1
355×1
305×4 x 6 sets
–
Press:
155×1
134×4 x 6 sets
–
Tricep Pushdowns:
50 x 10 x 3 sets

Wednesday 09/08/21
BW: 180.2
–
Assault Bike x 50min – 15.3 Miles
[5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min]
–
Ab Wheel x 10 x 10 sets [30s rest]
Pullup: BW x 3 x 10 sets [EMOM]
Band Assisted (Green) Pullups x 12,12,12,8,8,8
Copenhagen Plank x 15s x 5 sets
BB Bicep x 33 x 25r x 3 sets

Thursday 09/09/21
BW:182.8
–
Pause Deadlift @ Just Below Knee:
325×1
245×4 x 5 sets
–
Close Grip Bench:
250×1
200×3 x 7 sets
–
RFESS x 10 x 4 sets
–
3-Way Shoulder Raise: 5’s x 10r x 4 sets

Friday 09/10/21
BW:182.4
–
Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min
Knee Raise x 15,15,10,10,5,5
Single Arm DB Row: 65 x 15,10,10,10,10
DB Side Bend: 10 reps @ 15, 35, 55, 75, 75

Saturday 09/11/21
BW:180.2
–
2ct High Bar Pause Squat:
325×1
350×1
262.5×4 x 5 sets
–
Low Incline Bench:
225×1
180×3 x 8 sets
–
BB Strict Bicep Curl:
33×5
53×5
73×5
93×5
100.5×4.5

https://youtu.be/bbGiKdvlsCQ