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!
Follow the links below to check out our previous posts in this series: Week 1 Week 2 Week 3 Week 4
Otherwise, let’s get right to the programming for Week 5!
Week 5 – The Program
Week 5 – 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 6 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 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 4 rounds
Week 5 – 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 – 7 minute density block
Week 5 – 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 6 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 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 4 rounds
Week 5 – 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 11 rounds
Important Information
The updates, additions, and/or changes from Week 4 to Week 5 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 5 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 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!
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!
How to abate Analysis Paralysis in starting your health and fitness journey.
Elevator Pitch(noun) – – A succinct and persuasive sales pitch. [Google Dictionary, ie – Oxford Languages] – A short description of an idea, product or company that explains the concept in a way such that any listener can understand it in a short period of time. [Wikipedia] – A brief talk or pitch intended to sell or win approval for something [Dictionary.com]
The Breadth Problem
Not to be confused with “The Bread Problem”, which doesn’t exist, because carbs are fine.
Picture this scenario. You, being like 95%+ of the American population, participate in less than thirty minutes of physical activity each day, and you, along with two-thirds of the American population, are overweight or obese. However, having mustered up the courage to actually do something about this and improve your health and fitness, you set out to find some answers.
As of this writing, a Google search of “how to be healthy and fit” provides just over 2 BILLION results. Ask ten of your close friends or relatives that question, and you will likely get ten different answers. Ask ten health and fitness professionals that question, and you will still likely get different answers. The amount of information available, while awesome, can be cumbersome to navigate, and can (and does) lead to many people becoming paralyzed when trying to figure how to get started. There are just so many different types of exercise and diet plans, with each one having just as many opinions as to its efficacy or lack thereof. This is muy no bueno for someone already burning a lot of willpower just getting through the initial stages of change; they’re exhausted before they’ve even begun!
I don’t necessarily think that anyone is to blame here, but there is still an issue that needs resolved. There should be a way for someone to confidently take action on their own, right away, and then fuss about the details later, as “just showing up” is the most important determinant of success, at least initially. The vast amount of information available should promote, not inhibit, healthy habits.
The Depth Problem
In addition to the issues caused by the sheer volume of different information, there are also issues, at least from the fitness professional’s perspective, at the individual level as it pertains to specificity. I very often find myself having conversations with folks that usually involve some iteration of the following two questions in a scenario in which I have a very short time to convey a response:
1 – “I’m trying to get healthy. What should I do?”
2 – “I want to lose weight/get in shape. What are your thoughts on [insert flavor of the month diet/exercise program], my [friend/doctor/television/magazine/Instagram feed] says that it’s the best way to do it.”
Usually, in an attempt to be thorough and provide the best possible response for that particular individual, the conversation proceeds with me asking questions to glean information about that person’s specific goals, training history, preferences, etc. Unfortunately, with the time constraints that come with these sorts of interactions, there just isn’t enough time. In the best cases they’re left with their question unanswered, and in the worst cases they’re left completely confused by my lack of brevity and overload of information. OOPS!
“Thanks for nothing, Coach!!”
“What do”, then? Is the simple concept of “being fit and healthy” so complex that it’s impossible to actually define, not only succinctly, but at all? Is there a way to give short, general recommendations applicable to most people that are universal and easy to understand but yet precise enough to be able to implement? In other words, is a health and fitness elevator pitch possible?
The Solution
Over the past several months, as these conversations have tended to occur more frequently, I have distilled down my basic response to common questions to something that resembles the following:
It doesn’t matter what type of exercise you do, as long as you are doing at least 150 minutes per week of aerobic based activity and two days per week of strength based activity that trains every muscle group, and it doesn’t matter how you eat, as long as you’re able to achieve and maintain a waist circumference of less than 40″ (if you’re male) or less than 35″ (if you’re female).
In reference to the first statement, The Physical Activity Guidelines for Americans provides very simple metrics to meet to realize the majority of health benefits of exercise. Thus, as long as what you’re doing meets the criteria, you’re well on your way to optimizing your health. If you want to get more results later, then you can for sure tinker, get more in-depth, and optimize. For now, though, literally anything that meets the criteria will get you most of the way there.
In reference to the second statement, the train of thought flows as follows: 1) If someone maintains the recommended waist circumference, then he or she will be at reduced risk for a majority of the chronic lifestyle related health conditions and will likely be within his or her recommended body weight. 2) If someone only maintained a healthy body weight and ignored all other aspects of “healthy eating”, then he or she would still see the majority of health benefits derived from nutrition. 3) The only long term determinant of body weight is calorie balance. 4) Therefore, it does not matter how one eats initially, as long as he or she eats in such a way to control calorie balance, which promotes a healthy body weight and waist circumference, which provide the majority of health benefits as it relates to nutrition. If, later on, you want to eke out more potential benefits, then you can focus on other aspects like food composition, macronutrient ratios, food timing, etc. For now, though, focus on one metric that will drive the majority of health benefits.
So, to put this idea into action, if you are just starting out, then as you consider various options for exercise and nutrition, compare it to the elevator pitch to see if it passes muster. Similarly, if you’ve been training for any amount of time, check and see if your current program meets the guidelines. If not, you may benefit from some adjustments. If you’re a fitness professional that, like me, often finds yourself in short conversations or scenarios in which you just don’t have much time to get in depth, try some version the elevator pitch. Your friends, family, coworkers, and potential clients will likely benefit.
Summary
That’s the elevator pitch. Although unlikely to win any marketing or advertising awards, it does do the job of giving pretty much everyone quick and simple guidelines to get started immediately to obtain pretty much all of the health benefits one can achieve via diet and exercise.
I appreciate your time and attention! Please let me know your thoughts in the comments.
-Dexter
P.S. – If you’d like an entry level program that is 1) based off of the Physical Activity Guidelines for Americans, 2) requires no equipment, and 3) is FREE, then grab a copy of PROSPECT, found here.
Today, Friday 07/03/2020, I finished up a twelve week strength block for the Low Bar Squat, the Paused Bench Press, and the Conventional Deadlift (my “competition lifts”). The program was a variant of one of Barbell Medicine’s 12 Week Strength Programs that I made a few slight modifications to. I changed up the exercise selection on a few exercises, added a little bit more accessory work on “off days”, and did a little more conditioning than prescribed during the development blocks (Weeks 1-8).
This is the best twelve weeks of training I think I’ve ever had. I ended up with a 475lb Squat, a 310lb bench, and a 475lb deadlift, for a total of 1260lb at a body weight of 175lb. The last time I actually dedicated time to peak for S/B/D, which was prior to my meet in August 2018, I totaled 1218lb at a body weight of 198lb. I’m super grateful for a great block of training and that I get to dedicate time to pursuing this hobby of mine.
I think that the biggest factor in how successful this block ended up being was how conservative I made myself be on my week to week jumps in weight. I set a hard rule of only increasing my e1RM by 5lb every two weeks. My original “goals” that I set for the beginning of the block were 455(S), 305(B), and 465(D). With those goals, I started at the end of the block and worked my way backwards to the beginning of the block with target weights for every week, adding 5lb every two weeks. This was a HUGE help in keeping me conservative with my weight increases, as I tend to be on the aggressive side when it comes to using RPE. I knew going in that I would need some form of a “governor” to keep my ego in check and to not make big jumps or to move up in weight too frequently. It paid off.
The second biggest factor in how successful this block ended up being was dialing in my technique just a little bit more for each lift. Specifically, improving my set up and bar position in the squat, my grip width and set up for the bench press, and how far I set up away from the bar in the deadlift. These minor improvements resulted in major benefits and allowed me to squeeze out 70lb in improvements on each lift despite weighing the exact same bodyweight. As your development continues to advance, the little things matter more and more.
I should note that even though the overall result of the block was a wild success, not every week was a great week. Throughout the course of the training block I struggled with weeks of poor performance, poor sleep habits due to starting a new position at my main job, and minor flare ups of common sites for pain (right side glute/hip, right side trap/neck, and right shoulder). Despite all of this, the end result was still great. This only highlights the importance of “trusting the process” and “not sweating the small stuff”.
Show up, put the work in, and in the end you will likely be better than when you started. Good rules for lifting, and probably life, too.
Happy Friday and Happy Independence Day for those Americans among you!
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
