This is the second portion of the 9 week tactical strength and conditioning program for SWAT Teams. It’s designed primarily for tactical athletes that need to build strength and muscle mass, while increasing their conditioning. As the name implies, this is the second and final portion of the program. Keep reading for more.
If you’re reading this and you haven’t seen part one, then I highly recommend you start there. This cycle of the Force Multiplier program is quite challenging, and you’d be foolish to start at the mid point. Below you’ll find some of the key differences between part one and part two.
Tactical Strength and Conditioning Program (Part 2)
- Designed to challenge an intermediate or better tactical athlete
- Reduced physical training volume
- Increased intensity, with heavier weight
- Increased conditioning duration
- New exercise selection from cycle one
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9 Week Tactical Strength and Conditioning for SWAT Teams (Part 2)
Just like part one, this portion continues with a similar human performance goal. I have taken the liberty of swapping two of the days, due to the feedback from a tactical team that is currently using the program. The movement patterns and loading are all the same, but the schedule is slightly different.
Keep in mind that the same guidance applies to part two. Given your other physical activities, and operational tempo, I expect that everyone will need to modify this program from time to time. I’ve already done so for the test team, and it’s been successful so far. Now, let’s get to week 5 of this 9 week program.
9 Week Strength and Conditioning Program: Week 5
This week was posted in part one. However, since I’ve swapped some of the days, I’ve decided to repost it here, in it’s updated format. As always, please read through each week, as I will cover some key details on the execution of each session further on. You don’t want to find out that you’ve been doing the training sessions wrong for three weeks!
If we look at Session 21 we can see that we are doing some ballistic jumps, EMOM style. For these I want you to focus on jumping for max height. Don’t pick a really tall box and see how high you can pick your knees up. I need a powerful jump, not practice landing on high things.
You’ll then follow up with the bench press, and incline dumbbell press. Both of these will be challenge the chest, shoulders, and triceps. This is followed up with a partner WOD. If you’re doing this solo simply do the even numbers (10, 8,6,4,2). Now let’s get to next week.
9 Week Strength and Conditioning Program: Week 6
This week really starts to challenge you’re strength. We’ve been building up for 5 weeks, and now you should be ready to really push heavy weights, that will build maximum strength. Let’s take a look at Session 27.
This workout is primarily designed to hit your legs, and mid back. Take your time warming up to your first set of 3. These sets will feel close to max effort. Once you’ve finished your back off set, you’ll be doing the bench supported row.
Feel free to use straps to assist your grip here. I want this to really challenge your back. Everyone can lift more weight with straps, than without. Do your best to perform this movement strictly, with limited body motion.
The WOD is short and will really get your heart rate up. You can do kipping or strict pull ups. Aim for 4-6 minutes. Now on to week seven.
If you like this program, but want something even more challenging. I’ve got you covered. You can also read more about it here.
9 Week Strength and Conditioning Program: Week 7
This is a very hard week where we’ve finally broken into the 90% plus realm for our strength training. Unless you’re a very experienced lifter, this area will feel very hard. It’s important that you maintain strict form, and move each rep upwards with max effort.
Efficient strength training requires you to put in max effort to the up portion of the lift, otherwise you’re leaving strength gains on the table.
If we look at Session 33, we can see that it’s designed to build explosive power, with power cleans. You’ll then move to hex bar deadlift. You can substitute a straight bar if you don’t have a hex bar available. Similarly, you can do barbell good mornings or weighted back extensions if you don’t have a reverse hyper.
The WOD is really going to be challenging for your legs, and cardiovascular system. Do your best to find a pace that you can maintain throughout. That will give you the fastest time. If you start too fast you’ll crash and burn on the second round. Now, on to the next week.
9 Week Strength and Conditioning Program: Week 8
This is without doubt the heaviest week of this specific training program. The weights are listed as AHAP, so don’t be afraid to push yourself. Please use spotters, or spotter arms, and definitely don’t bench press by yourself, with this much weight. You can be seriously injured if you lose control of the bar, and it rolls on your neck.
If we look at Session 39 we see this is a shoulder hypertrophy day, with some transverse core work. I recommend doing the med ball throws with a partner. Alternatively, you can use a wall so you catch the ball as it rebounds. Aim for doing these with one minute of rest between sets of throws.
You’ll then move to lateral raises, and finish with the WOD. There is no modification for those doing it solo. It’s just much shorter. Now on to the last deload week in this tactical strength and conditioning program.
9 Week Strength and Conditioning Program: Week 9
This is the last week of the program. You can see that we’ve maintained the top sets, and dropped the overall lifting volume. I’ve built this into the program design to help you peak in functional strength for next week, where you can retest your one rep max lifts.
If we look at session 45 we see that it’s optional and it’s still bifurcated between Zone 2 easy work, and Zone 4/5 max effort work. Remember, that you should be able to breath through your nose during Zone 2 training. I recommend nasal breathing every 5 minutes or so to make sure you aren’t going too hard.
It’s personal preference on the cardio method. You can stay with the same type as previous, or your can switch to a new machine, or modality. If you’re worried about doing cardio for a long time, then check out this article on making cardio more fun.
Now that we’ve finished this program, feel free to test you strength next week. You can also retest one of the WODs you liked from week one, to see how much your physical fitness has improved. Don’t forget to post those PRs in the comments!
I would also give your body a week or so of rest if you plan on taking any pt tests, or other job related fitness tests. You need to recover after all. Now let’s talk about your overall fitness program from here.
Your Next Fitness Program
While I don’t have any other programs specifically for SWAT teams, I have tons of programs that would benefit any police officer, or special operator. I recommend following this up with my 36 Week Hybrid Programming Series. This is going to be a series of programs designed to increase your athletic performance in a balanced manner.
It has a similar feel to this program, with a little different take on strength and conditioning training. If you’re really looking to build muscle mass then check out my most popular hybrid bodybuilding program below.
If you like these kinds of programs, but want more detailed daily plans, with coaches notes, warms, and goals to shoot for, then check out some of my premium programs here. Now let’s finish this program up.
Final Thoughts
Remember that there are no mandatory exercises, just mandatory movement patterns. If you find that you have a nagging injury, or just plan don’t like a certain movement, then you need to swap it for something that gives you a similar benefit. You also might look into physical therapy, just saying.
Moreover, I expect most first responders to have busy, irregular schedules. You don’t have the luxury of making training your job, like a professional athlete. You need to modify workouts or add rest days when the job is running you ragged. Part of injury prevention is not increasing risks for no reason.
In part one you’ll find that I made a table of movements you could swap between. Check that out. You’ll also find a conversion chart for things like calories between rowers, Assault Bikes, and running or rowing distances.
If you have any questions about this tactical strength and conditioning program put them in the comments below. Now get to the weight room and get training. Don’t forget to join the email list too!
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