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]
10/28/19 Squat: 235 x 7 x 11 sets [1-1.5 min rest*] – Bench: 175 x 7 x 11 sets [1-1.5 min rest*] – *kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all. – Tricep Pushdown: “3” x 25,20,15,15,15,10 [45s rest] – Seated Calf: 45 x 15 x 5 sets [30-45s rest] – Decline Sit-ups: BW x 15,10,10,10,10,10 [45s rest] – Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance) – Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy. –
10/29/19 Deadlift: 265 x 7 x 11 sets [1.5-2 min rest] – DB Curl: 20’s x 20,10,10,10,10 [45s rest] – DB Shrug: 50s x 10 x 3 sets [45s rest] – Rusted Schwinn LISS x 12:30 (? Miles) –
10/30/19 Bench: 185 x 5 x 11 sets [1-1.5 min rest] – Pull-ups: BW x 8,6,6,5,5,5,5,5,5 [60 s rest] – Skull Crusher: 55 x 15,12,10,8 [45s rest] – Decline Sit-ups: BW x 10 x 7 sets [45s rest] – Jump Rope x 100 x 10 sets [30s rest] –
11/01/19 BW:175.4 – Squat: 252.5 x 5 x 11 sets [1.5 – 2 min rest] – Bench Press: 175 x 7 x 11 sets [1.5-2 min rest] – Banded Tricep Pushdown: Red x 25 x 4 sets [45s rest] – Calf Raise: BW x 25 x 4 sets [45s rest] – Assault Bike LISS x 12:30 (4.3 miles) – Good to be home. –
11/02/19 BW: 175.4 – Deadlift: 285 x 5 x 11 sets [2.5 min rest] – Lever Row: “25” x 10 x 3 sets – Knee Raise: BW x 10 x 3 sets – 30min walk w/ Hank ——-
05/13/19 BW:174.4 – Comp Squat: 385×1@8 310×5 x 5 sets – Comp Press: 170×1@8 140×4 x 5 sets *Best feeling presses I’ve had in awhile – Close Grip Incline: 155×10 162.5×10 170×10 162.5×10 – BB Strict Bicep: 45×15 x 3 sets *These are much harder than normal, and the bicep pump is real —– 05/14/19 BW:175.4 – Conventional Deadlift: 395×1@8 315×5 x 5 sets *I’ve given up on sumo. I just don’t enjoy it, even if it is stronger than my conventional. Training is supposed to be fun, right? – Comp Bench: 270×1@8 225×4 x 5 sets – High Bar Squat (no belt): 155×10 165×10 175×10 185×10 195×10 —– 05/15/19 BW:175.6 – DB Row 8min Density Block: 75×10 x 3 sets 65×10 x 2 sets 55×10 x 2 sets – Toes to Bar: BWx 10,8,8,6,6,4,4 – DB Strict Hammer Curl: 15’s x 20 x 3 sets – BB Skull Crusher: 45 x 20 x 1 set 45 x 15 x 2 sets – Assault Bike: LISS x 10min HIIT x 20min (30/90 x 10 rounds) LISS x 5min =11.0 miles —– 05/16/19 BW:174.8 – 2ct Pause Squat: 280×4 290×4 300×4@8 x 4 sets – Pin Press @shoulders: 125×4 135×4 145×4@9 140×4@8 x 3 sets – Close Grip Bench: 175×10 182.5×10 190×10 182.5×10 – BB Strict Bicep Curl: 45×20,15,15 ——- 05/17/19 BW:175.6 – Mid Shin Block Pull (no belt): 315×4 325×4 335×4 x 4 sets *These we’re not bad. Almost good, even. Cool beans. – Comp Press: 130×4 140×4 150×4 x 4 sets *This is pushing all time volume PR territory, I think. Too lazy to look back. Definitely a “skinny Dexter” volume PR, though. Winning. – RDL (no belt): 185×10 195×10 205×10 195×10 *Pro tip: if you sweat your ass off during training, the bar slides up and down your legs nicely during RDLs. – Skull Crushers: 45×20,20,15 ——- 05/18/19 BW:173.8 – DB Row: 75x10x3 65x10x2 55x10x3 – Toes to Bar: 10,8,8,5,5,5,5,5 – DB Strict Hammer Curl: 20s x 20,20,15 – Assault Bike: 10min LISS 20min HIIT (30/90 x 10 rounds) 6min LISS =11.1 miles —–
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, and MAY THE FOURTH BE WITH YOU!
No videos of Tuesday and only top sets for Thursday and Friday
04/15/19 BW:176.6 – Comp Squat: 365×1@7 380×1@8 305×5 x 5 sets – Comp Press: 155×1@7 170×1@9.5…if you press forward out of the bottom…you’re gonna have a bad time. 140×4 x 5 sets – Close Grip Incline Bench (No Belt): 115×10 125×10 135×10 130×10 x 2 sets – Barbell Bicep Curl: 45×15 x 3 sets – Standing Calf Raise: 120×15 x 3 sets —– 04/16/19 BW:175.8 – Sumo Deadlift: 365×1 405×1 295×5 x 5 sets *Hip was bugging me today. Stayed conservative. – Comp Bench: 245×1 200×5 x 5 sets *Meh – High Bar Squat (no belt): 135×10 x 5 sets *Hip got progressively better with each set. – Last week of this development phase before a low stress week. I think it’s coming just in time. —– 04/17/19 BW:175.6 – 9min Assisted (Red Band) Chins: 10,10,10,8,8,8,6,6,6,6 [78] – 9min Abs: Ab Wheel x10/ Knee Raise x5 x 8 Rounds – Assault Bike LISS x 30 minutes (10.2 miles) —– 4/18/19 BW: 175.8 – 2ct Pause Squat (no belt): 250×4 260×4 270×4 255×4 x 2 sets – Pin Press @ Shoulders (no belt): 115×4 120×4 130×4 120×4 x 2 sets – Press (No Belt): 70×10 80×10 90×10 80×10 x 2 sets —– 4/19/19 BW:175.4 – Sumo Block Pull (no belt): 275×4 295×4 315×4 295×4 x 2 sets – Comp Press: 125×4 135×4 145×4 125×4 x 2 sets – Back Raise: BW x 25 x 3 sets —–
Otherwise, let’s get right to the programming for Week 6!
Week 6 – The Program
Week 6 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 3 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 – 3 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 – 8 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 6 – Day 2: 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 – 8 minute density block
Week 6 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 3 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 – 3 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 – 8 minute density block
HIIT Circuit: 1-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Dumbbell Bicep Curl to Shoulder Press x 10 6-Mountain Climber x 20 each leg 7-Rest 45-60 seconds x 5 rounds
Week 6 – Day 4: Bonus Day
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 6 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 12 rounds
Important Information
The updates, additions, and/or changes from Week 5 to Week 6 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.
Happy Training, Folks!
Thanks for checking out Week 6 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
Spent the week out of town for SWAT training, and had to do just a little bit of modification due to equipment limitations. Pretty decent week of training despite shitty equipment and being dog ass tired coming into each training session. —– 4/8/19 BW:175.8 – Comp Squat: 360×1 375×1@8 300×5 x 5 sets – Comp Press: 150×1 165×1 135×4 x 5 sets – Dumbbell Close Grip Incline Bench Press: 45s x 10 55s x 10 65s x 10 60s x 10 x 2 sets – BB Bicep Curl: 65×15,13,13 – Standing Calf Raise: BW x 20 x 3 sets —– 4/9/19 BW:? – Comp Deadlift: 395×1 420×1@8 330×5 x 2 sets 315×5 x 3 sets – Comp Bench: 250×1 260×1@8 215×4 x 5 sets – RFESS: BW x 10 x 5 sets – Dips: BW x 10 x 3 sets —– 4/10/19 BW:? – 2000m Row – 8min Chins: BW x 5 x 12 sets – Ab Wheel x 20 x 3 sets – Knee Raise x 8 x 3 sets – DB Bicep Curl: 20s x 15 x 3 sets – Standing Calf Raise: BW x 20 x 3 sets – Incline Treadmill LISS x 30 minutes —– 4/11/19 BW:? – 2ct Pause Squat (No Belt): 275×4 290×4 300×4@9 285×4 x 2 sets – Seated Pin Press @ Shoulders: 100×4 115×4 125×4@9 115×4 x 2 sets – Press (No Belt): 60×10 75×10 90×10 85×10 x 2 sets —– 4/12/19 BW:? – Mid Shin Sumo Rack Pull (No Belt): 295×4 315×4 330×4@9 315×4 x 2 sets – Comp Press: 125×4 135×4 145×4@9 135×4 x 2 sets – Back Raise: BW x 25 x 3 sets – BB Bicep Curl: 50 x 20,15,10 – Seated Calf Raise: 50 x 10 x 3 – Tricep Pushdown: 80 x 20 x 3 sets —– 4/13/19 BW:176.6 – 40min HIIT @ Hard HIIT —–
I’m going to spend the next twelve weeks focusing on developing my strength in the low bar squat, the standing press, and the sumo deadlift. I’ve never trained specifically for the press or sumo deadlift. I’m excited to see how this goes.
Tuesday 3/19/19 BW:174.8 – Sumo Deadlift: 375×1@7 390×1@8 310×5 295×5 x 4 sets *It’s obvious this is a novel lift. I started with a pretty wide stance, but had to move it in as the sets progressed due to some rapidly accumulating muscular fatigue in my glutes and hamstrings. From the amount of weight I was able to work up to, I think this is going to be an efficient way to pull for me as long as my hips can tolerate it. I’ve NEVER trained the sumo deadlift more than a few one off times in a pivot block or something, so the fact that I was able to work up to 390 on day one is promising. I expect to see some rapid improvement as my technique improves and I get some volume under me. I’m kind of in no man’s land with this, so even the RPE ratings are total guesswork. I did drop the weight on the back offs due to the acute fatigue, but all the reps were fast. Any comments are welcome. – Comp Bench: 250×1@8 205×5,4,4,4,4 *Alan Thrall’s recent video on leg drive helped a lot here. – DB Rear Foot Elevated Split Squat: 10s x10 20s x10 30s x10 20s x10 *Went conservative here as my glutes and hamstrings were already “tired”. – Dips: BWx15 x 3 sets —–
Wednesday 03/20/19 BW:174.4 – 7min Chins: BW x 6 x 8 sets [48] – 7min Abs: Ab Wheel – Knees x 20 x 3 sets Knee Raise x 6 x 4 sets – Assault Bike LISS x 25 minutes (8.2 miles)
Thursday 03/21/19 BW:176.4 – 2ct Pause Squat (No Belt): 225×4 235×4 250×4 x 3 sets – Pin Press @ Shoulders (No Belt): 105×4 115×4 125×4 x 3 sets – Close Grip Bench Press (No Belt): 145×10 155×10 160×10 150×10 – Barbell Bicep Curl: 50×15 x 3 sets – 101 Standing Calf Raise: 60×10 x 3 sets *1ct pause at bottom and top —–
Friday 03/22/19 BW:174.2 – Mid Shin Rack Pull (No Belt): 245×4 265×4 275×4 x 3 sets – Comp Press: 110×4 120×4 130×4 x 3 sets – Back Raise: 25×15 x 3 sets – Pushups: BWx15 x 3 sets – 101 Seated Calf Raise: 45×10 x 3 sets *1ct pause at bottom and top —–
Saturday 03/23/19 BW:176.0 32 minute HIIT session @ Hard HIIT
Monday 03/11/19 Pivot Block W1 D1 BW:176.8 – 530 Low Bar Squat (no belt): 225 x 4 x 5 sets – 530 Bench (no belt): 160×4 x 5 sets – Close Grip Football Bar Bench: 130×8 x 3 sets – Barbell Bicep Curl: 45 x 25 x 1 set – Back Raise: BW x 25 x 1 set
Tuesday 03/12/19 Pivot Block W1 D2 BW:175.8 – 530 Sumo Deadlift (no belt): 275×6,5,5,4,4….it’s comforting to know that I can’t even count to four….Lol – 530 Press (no belt): 100×4 x 5 sets – Belt Squat: 400×8 x 3 sets – Rope Tricep Pushdown: 50 x 40 x 1 set –
Wednesday 03/13/19 BW:175.6 – Assault Bike 25min LISS (8.2 miles) – Chinups: BW x 10 x 3 sets – Ab Wheel: Knees x 25,15,10
Thursday 03/14/19 Pivot W1 D3 BW:176.2 – 530 Low Bar Squat (no belt): 225×4 x 5 sets – 530 Bench (no belt): 170×4 x 5 sets – Dips: BW x 10 x 3 sets – BB Bicep: 45 x 25 x 1 set
Friday 03/15/19 Pivot W1 D4 BW:178.0 – 530 Sumo Deadlift (no belt): 275×5,4,4,4,3 – 530 Press (no belt): 105×4 x 5 sets – Back Raise: 25 x 10 x 3 sets – Rope Tricep: 70 x 20 x 1 set
Saturday 03/16/19 BW:177.6 – 45 Minute HIIT @ Hard HIIT
