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 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
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 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
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.
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!
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!
Follow the links below to check out our previous posts in this series: Week 1 Week 2 Week 3
Otherwise, let’s get right to the programming for Week 4!
Week 4 – The Program
Week 4 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 5 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 – 5 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 – 7 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 3 rounds
Week 4 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 25 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 7 minute density block
Week 4 – 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 – 5 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 – 5 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 – 7 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 3 rounds
Week 4 – 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 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
Important Information
The updates, additions, and/or changes from Week 3 to Week 4 are found in bold. Particulars that are not in bold are the exact same prescription as last week.
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise for this week. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 4 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!
Follow the links below to check out our previous posts in this series: Week 1 Week 2
Otherwise, let’s get right to the programming for Week 3!
Week 3 – The Program
Week 3 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 4 working sets of 7 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 4 working sets of 7 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-Dumbbell RDL + Dumbbell Row x 15 2-Dumbbell Thruster x 15 3-Get Ups x 8 4-Bicycle Abs x 15 each leg 5-Dumbbell Reverse Lunge x 10 each leg 6-Rest 45-60 seconds x 3 rounds
Week 3 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 25 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 6 minute density block
Week 3 – 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 – 4 working sets of 7 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 4 working sets of 7 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-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Mountain Climber x 20 each leg 6-Rest 45-60 seconds x 3 rounds
Week 3 – 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 4 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 9 rounds
Important Information
The updates, additions, and/or changes from Week 2 to Week 3 are found in bold. Particulars that are not in bold are the exact same prescription as last week.
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 3 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!
Welcome back for Week 2 of the SWAT Challenge Training Program!
If you’re just now joining us, or if you’d like a refresher on the specifics of the challenge, video demonstrations of the exercises up to this point, or answers to some common questions, check out our first post HERE.
Otherwise, let’s get right to the programming for Week 2!
Week 2 – The Program
Week 2 – 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 8 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 8 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 – 5 minute density block
HIIT Circuit: 1-Dumbbell RDL + Dumbbell Row x 15 2-Dumbbell Thruster x 15 3-Get Ups x 8 4-Bicycle Abs x 15 each leg 5-Rest 45-60 seconds x 3 rounds
Week 2 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 20 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 5 minute density block
Week 2 – 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 8 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 8 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 – 5 minute density block
HIIT Circuit: 1-Jumping Jacks x 45 seconds 2-Pushups x 15 3-Lunges x 10 each leg 4-Mountain Climber x 20 each leg 5-Rest 45-60 seconds x 3 rounds
Week 2 – 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-Deep Squat Battling Rope (Alternating) x 30s 4-Tire Flip x 45s 5-Burpees x 10 6-Rest 90-120 seconds x 4 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 8 rounds
Important Information
The updates, additions, and/or changes from Week 1 to Week 2 are found in bold. Particulars that are not in bold are the exact same prescription as Week 1. You will see that we’ve added just a little bit of training stress to each day of training. This trend will continue each week; we will modify the program just enough to keep things progressing (and keep you interested), but not so much that it’s impossible to objectively measure progress or that it leaves you confused every week. Your confidence with the program will increase weekly as your performance does, as you will become more familiar with the training. This is on purpose! 🙂
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 2 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!
