Tag: exercise

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!

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

Training Log 12/12/2021 – 12/18/2021

https://youtu.be/VPfx1xuh6Xk

Sunday 12/12/2021
BW: 181.2
–
Comp Deadlift: 315×4 x 6 sets
Comp Bench: 225×4 x 6 sets
High Bar Pause Squat: 225×7 x 4 sets
DB Bench Press: 50’s x 30,20,15

Monday 12/13/2021
BW: 180.8
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 sets [emom]
Banded Woodchop x 10 x 3 sets
DB Single Arm Row: 50 x 10 x 5 sets
Chinup: BWx5 x 10 sets [emom]
–
60min JUDO

Tuesday 12/14/2021
BW: 182.0
–
Comp Low Bar Squat: 275×4 x 6 sets
Comp Press: 135×4 x 6 sets
4.5″ Block Pull: 275×7 x 4 sets
Floor Press: 185×7 x 4 sets

Wednesday 12/15/2021
BW:180.8
–
Assault Bike x 30min / 10.4 Miles
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Pushup x 10 x 5
Pull Aparts x 30 x 5
Neck x 20 x 30,25,20
Calf Raise (SL/DL) x 15/15 x 5

Thursday 12/16/2021
BW: 180.0
1.5″ Deficit Deadlift 225×7 x 4
CG Incline Bench 165x7x4
TnG Bench 135×23,10,9
High Bar Squat (no belt) 185×11,10,10
Band Assisted Pullup: Green x 15,15,10

Friday 12/17/2021
BW:184.0
–
RFESS x 10×5
Back Raise x15x5
CG Bench 175x7x4
Z-Press 75x10x3
DB CS Row 50’s x 10×5

Saturday 12/18/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Knee Raise x 10 x 10
45 Degree Side Bend x 15×5; x30s x 5
Situps x 15,15,10,10,10
Dips x 10×5
BB Bicep 33×25,25,15,15,10,10
Calves x30x5