Tag: Strength Training

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.

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!