Weekly Miles Walked: 39 Miles [Goal 28+] Cumulative 2020 Miles Walked to Date: 779.75 Miles [Goal:1500]
05/31/2020 BW:177.4 – Rest Day
06/01/2020 BW:178.2 – Comp Squat: 415×1 425×1 365×4 x 3 sets – TnG Bench: 275×1 x 2 sets 245×4 x 3 sets – 2ct Pause Bench: 190×4 200×4 210×4 220×4
06/02/2020 BW:178.0 – Assault Bike: LISS x 20min [6.5 miles] Pullup: BW x 14 x 1 set Ab Wheel: Knees x 35 x 1 set Dips: BW x 20 x 1 set Barbell Bicep Curl: 45 x 30 x 1 set Calf Raise: BW x 50 x 1 set Neck Extension: 20 x 30 x 1 set
06/03/2020 BW: 177.2 – Comp Deadlift: 395×1 425×1 375×4 x 4 sets – Comp Bench: 270×1 280×1 250×3 x 3 sets – Pause Squat (no belt): 330×4 340×4 350×4…PR 330×4
06/04/2020 BW:176.6 – Assault Bike: LISS x 20min [6.6 miles] – Blast Strap Inverted Row: BW x 30 x 1 set Hanging Knee Raise: BW x 20 x 1 set Feet Elevated Pushup: BW x 20 x 1 set Plate Hammer Curl: 25lb x 50 x 1 set Calf Raise: BW x 50 x 1 set 45 Degree Back Raise: BW x 30 x 1 set Banded Pullapart: Green x 50,25,25
04/15/2020 BW:177.2 – Assault Bike: LISS x 33’20” (11.6 Miles) – Ab Wheel: Knees x 10 x 6 sets [30s rest] – Chest Supported Row: 45’s x 10 x 6 sets [30s rest] – Banded Woodchop: Green x 25 x 4 sets [30s rest] – Barbell Bicep Curl: 53lb x 10 x 6 sets [30s rest]
04/16/2020 BW:180.0 – Squat (no belt): 325×4 335×4 345×4 325×4 x 3 sets – Slingshot Bench: 255×4 265×4 275×4 260×4 x 3 sets – Close Grip Incline Bench: 130×10 135×10 140×10 132.5×10 – Single Leg Calf Raise: BW x 15 x 6 sets [30s rest]
04/17/2020 BW:177.2 – Mid Shin Block Pull (w/ belt): 360×4 370×4 380×4 360×4 x 3 sets – Romanian Deadlift: 225×10 235×10 245×10 232.5×10 – Close Grip Bench: 215×4 222.5×4 230×4 217.5×4 x 3 sets – Banded Tricep Pushdown: Red x 50; 25 x 5 sets [30s rest] – Neck Extensions: 20 x 25,15,10 [30s rest] – I did the RDL’s after the block pulls (instead of after benching) because the bar was already loaded and I didn’t want to change shoes twice. Laziness all around. Lol
04/18/2020 BW:177.2 – Assault Bike: LISS x 33’20” (11.5 miles) – Hanging Leg Raise: BW x 5 x 6 sets [30s rest] – Dead Stop Chin Up: BW x 5 x 6 sets [30s rest] – Dumbbell Row: 50s x 10 x 3 sets; x 8 x 3 sets [30s rest] – Dumbbell Bicep Curl: 25’s x 8 x 6 sets [30s rest]
04/01/2020 BW:175.6 – Assault Bike: 30 minutes – 10.1 miles HIIT x 20s sprint / 100s recovery ride x 5 reps; 15s sprint / 105s recovery ride x 5 reps LISS x 10min – Ab Wheel: Knees x 25,15,10 – Calf Raise: BW x 35 x 3 sets – Barbell Bicep Curl: 35 x 25,15,10 – Neck Extensions: 20 x 25,15,10
04/02/2020 BW:176.4 – 5-3-0 Squat (no belt): 225 x 5 x 4 sets – Close Grip Incline Bench: 155×1 175×1 190×1 200×1 215×1 – Dips: BW x 15 x 3 sets
04/03/2020 BW:175.4 – Trap Bar Deadlift (High Handle): Up to 375×5 – Multi Grip Bench: Up to 185×8 – Multi Grip Bicep Curl: 45×25,15,10
04/04/2020 BW:176.2 – Assault Bike: LISS x 30min [10.7 miles] – Circuit: Toe to Bar x 8 reps 45lb Bicep Curl x 12 reps Calf Raise x 25 reps 45 Degree Back Raise x 20 reps 60s rest 4 rounds – Neck Extensions: 15lb x 50 reps x 1 set
-I am a police officer for the Evansville Police Department in Evansville, IN. Aside from the fitness test required to be hired onto the department, there is no annual department-wide fitness test for officers. -Certain specialty units (SWAT, K9, Bomb Squat, etc..) have their own physical assessments for selection and/or ongoing participation in the unit. -I’m on the SWAT team, and we have a physical assessment that we are required to complete twice per year: one is for practice, and one is graded and must be passed to maintain operational status on the team. -The SWAT Assessment is “skills based”, and everyone must meet the required standards regardless of age and gender. The test is completed in full gear and involves physical activities that are common to SWAT operations. -The SWAT Assessment is a useful tool to ensure that team members are physically capable for the physical demands of being on the team. HOWEVER, over the years many members voiced concerns with being unsure on “how to train” for the assessment. In other words, because the test was very specific, it was too far removed from what resembled regular fitness training that members would struggle with programming their training to improve their performance on the assessment. Further, the two assessments are completed at the same time every year. This gave the potential for certain members to “slack” on their fitness for the majority of the year and only train when the assessment was coming up. -After brainstorming a few years ago with another team member, I devised a new and separate assessment to help solve these issues. It was accepted by the team and the command staff and went live last year. Enter the SWAT General Fitness Assessment.
SWAT General Fitness Assessment
The SWAT General Fitness Assessment will… …be held once per year. …be mandatory. …be administered at random with short notice (<4 weeks). …be standardized, but non-graded. …test absolute (maximum) strength. …test relative strength. …test aerobic and anaerobic conditioning.
The SWAT General Fitness Assessment consists of…. …1rm Deadlift …1rm Standing Shoulder Press …AMRAP Chinups or Pullups …800m Run
Principles of Testing: -Exercise selection for testing is geared towards testing efficiency, exercise technique simplicity, and specificity to the aspects of physical fitness prioritized by the demands of SWAT operations. -The testing is standardized by age and gender, which gives members goals to shoot for with their training. Standards for the deadlift and press are based off of a bodyweight coefficient, for the chinups are reps completed, and for the run is time completed. -In theory, a “high score” on the general fitness assessment will lead to good performance on the SWAT Assessment. -A member cannot fail the assessment, and it has no bearing on operational status. It’s used only as a tool to help guide a members regular training and be prepared for the SWAT Assessment. -Members will be tested at random any time during the year. This ensures that operators 1) maintain fitness year round and 2) improve longevity and health via regular training.
Supplemental Materials: Also included in the testing guidelines and procedures are sample training programs, exercise programming resources, nutrition resources, and pain and injury resources. Every team member has access to this information to help his or her training.
My Turn: I recently completed my General Fitness Assessment for 2020, and the results are as follows:
Age: 31 Bodyweight: 179.0lb Deadlift 1rm: 475 PR Press 1rm: 180 Chinups AMRAP: BW x 25 PR 800m Run (Treadmill): 3’00” *Scores were “excellent” for all categories.
https://youtu.be/noqmxd_4zrM
Please share any thoughts/comments/questions you may have, and thanks for tuning in!
