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
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 5 – Session 1 Race Specific Circuit 1 – Run 30 seconds, then 20 Air Squats 2 – Run 30 seconds, then 20 Pushups 3 – Run 30 seconds, then 20 Situps 4 – Run 30 seconds, then 10 Burpees 5 – Run 30 Seconds, then Bear Crawl 20 Seconds 6 – Run 30 Seconds, then 20 Squat Jumps REST 60 SECONDS, THEN REPEAT X 2 ROUNDS
Week 5 – Session 5 Race Specific Circuit 1 – Run 40 seconds, then 20 Air Squats 2 – Run 40 seconds, then 20 Pushups 3 – Run 40 seconds, then 20 Situps 4 – Run 40 seconds, then 10 Burpees 5 – Run 40 Seconds, then Bear Crawl 20 Seconds 6 – Run 40 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 4 – Session 1 HIIT Circuit: 1 – Lying Leg Raise x 10 2 – Lying Hip Thrust x 25 3 – Flutter Kick x 25 each leg 4 – Side Plank Raise x 10 each side 5 – Pushups x AMRAP (as many reps as possible) 6 – Turkish Get Ups x 20 7 – Air Squat x 20 8 – High Knees x 30 seconds Rest 60-90 Seconds ———- Repeat x 5-10 rounds based on fitness
Week 4 – Session 5 1 – Complete as many Air Squats as possible in 6 minutes <rest 3 minutes> 2 – Complete as many Pushups as possible in 6 minutes <rest 3 minutes> 3 – Complete as many Situps as possible in 6 minutes < rest 3 minutes> 4 – Complete as many Burpees as possible in 6 minutes <END>
Week 4 – Session 6 REST
Week 4 – Session 7 *5K RACE TEST
Let us know if you have any questions, and we will see you next week!
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 3 – Session 1 HIIT Circuit: 1 – Jumping Jacks x 25 2 – Air Squat x 10 3 – Pushup x 10 4 – Situp x 10 5 – Burpee x 5 6 – Lunge x 10 each leg 7 – Inchworm x 10 8 – Plank x 60 seconds REST 60-90 seconds ———- Repeat x 5-10 rounds based on fitness
Week 3 – Session 5 1 – Complete as many Air Squats as possible in 5 minutes <rest 3 minutes> 2 – Complete as many Pushups as possible in 5 minutes <rest 3 minutes> 3 – Complete as many Situps as possible in 5 minutes < rest 3 minutes> 4 – Complete as many Burpees as possible in 5 minutes <END>
For an in-depth overview of the SWAT Challenge, check out all of the details from this post in our previous training program. Otherwise, see below for this week’s training programming.
Week 1 – 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 1 – Session 1 HIIT Circuit: 1 – Jumping Jacks x 25 2 – Air Squat x 10 3 – Pushup x 10 4 – Situp x 10 5 – Burpee x 5 6 – Lunge x 10 each leg 7 – Inchworm x 10 8 – Plank x 60 seconds REST 60-90 seconds ———- Repeat x 5-10 rounds based on fitness
Week 1 – Session 3 *4 x 400m Intervals (Complete Rest Between Sets)
Week 1 – Session 4 *3 Mile Run – Easy Intensity
Week 1 – Session 5 1 – Complete as many Air Squats as possible in 3 minutes <rest 3 minutes> 2 – Complete as many Pushups as possible in 3 minutes <rest 3 minutes> 3 – Complete as many Situps as possible in 3 minutes < rest 3 minutes> 4 – Complete as many Burpees as possible in 3 minutes <END>
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!
12/05/2021 BW: 180.0 – Comp Deadlift: 315×4 x 6 Comp Bench: 215×4 x 6 SSB Hatfield Squat: 160×10 x 3 DB Bench Press: 50’s x 25,20,15
12/06/2021 BW:181.2 – Incline Treadmill x 30min @ 3.5mph Chinup x 5 x 10 [emom] Frotn Plank x 30s x 7; x 20s x 3 [emom] Banded Woodchop x 10 x 3 sets – 60min JUDO
12/07/2021 BW:180.2 – Comp Low Bar Squat: 275×4 x 6 Comp Press: 135×4 x 6 Block Pull: 275×7 x 4 Floor Press: 170×7 x 4
12/08/2021 BW: 181.2 – Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5] Ab Wheel x 10 x 10 [emom] Copenhagen Plank x 20s x 5 Reverse Crunch x 10 x 5 Calf Raise x 30 x 5 Band Pullaparts x 30 x 5 Neck x 25 x 15 x 3
12/09/2021 BW:180.2 – 1.5″ Deficit SLDL: 225×7 x 4 CG Incline Bench: 165×7 x 4 TnG Bench: 135×20,15,15 High Bar Squat (no belt, no sleeves): 185×10 x 3
12/10/2021 BW: 181.2 – 45 Degree Back Raise: BWx10 x 10 RFESS: BWx10 x 3 CG Bench: 175×7 x 4 BTN Press: 75×10 x 3 DB CS Row: 50’s x 10 x 3 Band Assisted Pullup: Avg x 10 x 3
12/11/2021 BW: 180.2 – Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph] Calf Raise x 50,40,30,30 Knee Raise x 10×5; x5x5 45 Degree Side Bend x 10 x 10 Situp x 20,15,10,10,10 Dips x 10×5 BB Bicep 45×10 x 5 Neck 15lb x 50 x 1
11/28/2021 BW: 182.6 – High Bar Squat: 265×4 x 7 Comp Bench: 205×4 x 7 RDL: 235×8 x 3 Pullup: BWx 10,9,5,8,1,7,2,6,3,4
11/29/2021 BW: 181.2 – Trap Bar Deadlift: 280×6 x 5 Press: 135×4 x 7 DB Bench Press: 85’s x 10,11,10 DB Single Arm Row: 100×8 x 3
11/30/2021 BW: 182.8 – REST
12/01/2021 BW: 182.8 – Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph] SL/DL Calf Raise x 15/15 x 5 Copenhagen Plank x 20s x 5 sets Ab Wheel x 15,10,10,10,10 Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5 Neck Extensions x 25 x 20,15,10
12/02/2021 BW: 180.2 – Comp Deadlift: 300×4 x 7 Close Grip Incline Bench: 165×6 x 5 Barbell Lunge: 115×8 x 3 Chinup: BW x 8,8,8,7,7
12/03/2021 BW: 180.2 – SSB Squat: 250×6 x 5 TnG Bench: 185×6 x 5 BTN Press: 100×8 x 3
12/04/2021 BW:181.0 – Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph] SL/DL Calf Raise x 15/15 x 5 Hanging Knee Raise x 20,10,10,5,5 45 Degree Side Bend x 10 x 5 Situp (myorep) x 20/10/10, 10/5/5, 8/4/3 Dips x 8 x 5 Neck Extensions 25×25,10,10
Monday 11/01/2021 BW: 181.0 – High Bar Squat: 225×4 x 7 sets Comp Bench: 180×4 x 7 sets RDL: 195×8 x 3 sets Pullup: BWx14; Band Assisted Green x 15,15,20
Tuesday 11/02/2021 BW: 179.0 – Trap Bar Deadlift: 240×6 x 5 sets Press: 120×4 x 7 sets Dumbbell Bench Press: 67.5’s x 12 x 3 sets Dumbbell Single Arm Row: 75×10 x 3 sets
Wednesday 11/03/2021 BW: 179.8 – Assault Bike x 30min LISS [10.4 Miles] Ab Wheel x 25,15,10; Side Plank x 60s x 1 set; Situps x 20,15,15 Barbell Bicep x 45×25,15,10; Tricep Pushdown x Green x 25,15,10 Neck Extensions x 20 x 25,15,10 Calf Raise x 30,30,20,20 – ANNUAL SWAT PHYSICAL ASSESSMENT IN AFTERNOON
Thursday 11/04/2021 BW: 179.0 – Comp DL: 260×4 x 7 sets Close Grip Incline Bench: 135×6 x 5 sets Barbell Lunge: 75×8 x 3 sets Neutral Grip Chin: Bwx17; Band Assisted Green x 15,20,20
Friday 11/05/2021 BW: 178.6 – SSB Squat: 220×6 x 5 sets Wide Grip Bench: 175×6 x 5 sets Behind the Neck Press: 80×8 x 3 sets Strict Pendlay Row: 105×10 x 3 sets
Saturday 11/06/2021 BW: 177.8 – Assault Bike x 30min [10min LISS; 20s/100s x 10] – 9.7 Miles Knee Raise x 30,20,10; Banded Woodchop x 30,25,20 Inverted JM Press x 25,15,10; 25lb Plate Hammer Bicep x 25,15,10 Neck Extensions 20lb x 35,25,20 SL Calf Raise x 10 x 10 sets
