SWAT Glock
SWAT Glock
SWAT Glock
“Glock” is the second in our 4-plan “gun maker” series of training plans for full
time Law Enforcement SWAT and SRT team members.
This is a 6 week, 5 day/week training cycle for a total of 30x training sessions.
Glock deploys our most recent iteration of fluid periodization, and trains the 5
fitness attributes of SWAT/SRT athletes concurrently:
Strength
Work Capacity
Endurance
TAC SEPA (Tactical Speed, Explosive Power and Agility)
Chassis Integrity
Strength - Glock deploys our “TLU” strength session design. TLU design is
MTI’s most proven strength session design and trains a total body, lower body
and upper body strength exercise each session in modulating intensities.
Work Capacity - You’ll train work capacity two time per week during Glock,
Mondays and Fridays. Mondays your work capacity effort is a long, 20-30
minute multi-modal effort in a 25# weight vest or IBA. Friday’s effort is split
between 2 10 minutes events - 40-foot shuttle sprints, and an intense power
clean/box jump/burpee density effort.
TAC SEPA - Split between two types of events - multi-level agility and
sprints/shuttles. You’ll complete drills unloaded first, and then loaded in your
IBA or 25# weight vest.
Chassis Integrity - Friday’s you’ll train total, rotation and anti-rotation mid-
section strength and strength endurance. Wednesdays you’ll focus on low
back/extension strength and strength endurance.
Here is your weekly schedule:
Required Equipment:
Common Questions:
Unfamiliar Exercises?
All unfamiliar exercises can be found at our Exercise page.
MONDAY
SESSION 1
Obj: TAC SEPA, Work Capacity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
1. 5 Rounds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Training:
(2) 5 Rounds
2x Power Clean + Push Press @ 85% 1RM
Lat + Pec Stretch
(3) 6 Rounds
5x Front Squat - increase load each round until 5x is hard, but doable, then
immediately ….
3x Broad Jump
Hip Flexor Stretch
(4) 6 Rounds
4x Weighted Pull Up - increase load each round until 4x is hard, but doable
8/10x Dips (unloaded)
5x Shoulder Dislocate
Comments:
Working up to 1 Rep Max (1RM)
Set of 3x Reps, add weight
Set of 2 Reps, add weight
Start doing singles, adding weight until you find your 1RM. Try to find it by
your 5th single if not before.
WEDNESDAY
SESSION 3
Obj: TAC SEPA, Chassis Integrity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
1. 5 Rounds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
4 Rounds
10x Squats
10x Push Ups
10x Sit Ups
Run 100m
Instep Stretch
Training:
(1) Run 4 Miles for Time
Warm Up:
3 Rounds
5x Power Clean @ 65/95#
5x Walking Lunge
5x Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
1. 10 Rounds
Faster you finish, more rest you get before the next round begins
(4) 3 Rounds
Hip Flexor + Instep + Pigeon Stretch
5x Shoulder Dislocates
Foam Roll Low Back
MONDAY
SESSION 6
Obj: TAC SEPA, Work Capacity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - 5/10/15 Sprint Complex
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
3 Rounds
8x Box Squat @ 75/95#
4x Scotty Bob # 15/25#
Instep Stretch
Training:
(1) Work up to 1RM Box Squat (see comments)
(2) 6 Rounds
2x Box Squat @ 85% 1RM
3/3/3 Toe Touch Complex
(3) 6 Rounds
5x Bench Press - increase load each round until 5x is hard, but doable, then
immediately ….
3x Clapping Push Ups
5x Shoulder Dislocate
(4) 6 Rounds
4x Hang Squat Clean - increase load each round until 4x is hard, but doable,
then immediately
Rope Climb or 4/6x Mixed Grip Pull Ups
Pigeon Stretch
Comments:
Working up to 1 Rep Max (1RM) Box Squat …
Set of 5x Reps, add weight
Set of 3x Reps, add weight
Start doing singles, adding weight until you find your 1RM. Try to find it by
your 5th single if not before.
WEDNESDAY
SESSION 8
Obj: TAC SEPA, Chassis Integrity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - Under/Over/Under Agility Drill
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
4 Rounds
10x Squats
10x Push Ups
10x Sit Ups
Run 100m
Instep Stretch
Training:
(1) 3 Rounds
Run 800m @ 800m Interval Pace from the Run Interval Calculator
Rest 3 Minutes
(2) 1 Round
Run 2 Miles at 1Mile Interval Pace from the Run Interval Calculator
Rest 4 Minutes
Comments:
Enter your SESSION 4, 4-mile run time into the Run Interval Calculator to find
your paces for today’s efforts.
The Run Interval Calculator can be found below and on the “Exercises” page
of the website and below.
FRIDAY
SESSION 10
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
5x Power Clean @ 65/95#
5x Walking Lunge
5x Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 10 Rounds
30 Second 40-Foot Shuttles
30 Second Rest
Faster you finish, more rest you get before the next round begins
(4) 3 Rounds
Hip Flexor + Instep + Pigeon Stretch
5x Shoulder Dislocates
Foam Roll Low Back
MONDAY
SESSION 11
Obj: TAC SEPA, Work Capacity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - Crawl/Sprint/Crawl/Sprint Drill
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Training:
(1) Work up to 1RM Military Press (see comments)
(2) 6 Rounds
2x Military Press @ 85% 1RM
Lat + Pec Stretch
(3) 6 Rounds
3x Power Clean - increase load each round until 3x is hard, but doable, then
immediately ….
2x Burpees - be explosive!
Hip Flexor Stretch
(4) 6 Rounds
8x Walking Lunge- increase load each round until 8x is hard
4/8x Chin Ups
5x Shoulder Dislocate
Comments:
Working up to 1 Rep Max (1RM) Military Press …
Set of 5x Reps, add weight
Set of 3x Reps, add weight
Start doing singles, adding weight until you find your 1RM. Try to find it by
your 5th single if not before.
WEDNESDAY
SESSION 13
Obj: TAC SEPA, Chassis Integrity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - 50m Down/Back Shuttle Drill
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
4 Rounds
10x Squats
10x Push Ups
10x Sit Ups
Run 100m
Instep Stretch
Training:
(1) 3 Rounds
Run 800m @ 800m Interval Pace from the Run Interval Calculator
Rest 3 Minutes
(2) 1 Round
Run 2 Miles at 1Mile Interval Pace from the Run Interval Calculator
Rest 4 Minutes
Comments:
Enter your SESSION 4, 4-mile run time into the Run Interval Calculator to find
your paces for today’s efforts.
The Run Interval Calculator can be found below and on the “Exercises” page
of the website and below.
FRIDAY
SESSION 15
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
5x Power Clean @ 65/95#
5x Walking Lunge
5x Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 10 Rounds
30 Second 40-Foot Shuttles
30 Second Rest
For Rounds 1, 3, 5, 7, 9
5x Power Clean @ 85/115#
5x Box Jumps @ 20”
5x Burpees
For Rounds 2, 4, 6, 8 10
4x Power Clean @ 85/115#
4x Box Jumps @ 20”
4x Burpees
(4) 3 Rounds
Hip Flexor + Instep + Pigeon Stretch
5x Shoulder Dislocates
Foam Roll Low Back
MONDAY
SESSION 16
Obj: TAC SEPA, Work Capacity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - 5/10/15 Sprint Complex
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Training:
(1) 8 Rounds
3x Mr. Spectacular - increase load rapidly each round until 3x is hard, but
doable. Work to be at your “hard but doable” load by round 4 or 5.
Pigeon
(2) 6 Rounds
5x Back Squat - increase load each round until 5x is hard, but doable, then
immediately ….
3x Broad Jump
Hip Flexor Stretch
(3) 6 Rounds
8x Bench Press - increase load each round until 8x is hard, but doable
Rope Climb or 4/6x Mixed Grip Pull Ups
5x Shoulder Dislocate
WEDNESDAY
SESSION 18
Obj: TAC SEPA, Chassis Integrity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - Tactical Pro Agility + Stacked Box Drill
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
4 Rounds
10x Squats
10x Push Ups
10x Sit Ups
Run 100m
Instep Stretch
Training:
(1) Run 4 Miles for Time
Warm Up:
3 Rounds
5x Power Clean @ 65/95#
5x Walking Lunge
5x Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 10 Rounds
30 Second 40-Foot Shuttles
30 Second Rest
For Rounds 1, 3, 5, 7, 9
5x Power Clean @ 85/115#
5x Box Jumps @ 20”
5x Burpees
For Rounds 2, 4, 6, 8 10
4x Power Clean @ 85/115#
4x Box Jumps @ 20”
4x Burpees
(4) 3 Rounds
Hip Flexor + Instep + Pigeon Stretch
5x Shoulder Dislocates
Foam Roll Low Back
MONDAY
SESSION 21
Obj: TAC SEPA, Work Capacity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - 75m Shuttle
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Warm Up:
3 Rounds
8x Front Squat @ 45/75#
4x Scotty Bob @ 15/25#
Instep Stretch
Training:
(1) Work up to 1RM Front Squat (see comments)
(2) 6 Rounds
2x Power Front Squat @ 85% 1RM
Lat + Pec Stretch
(3) 6 Rounds
5x Push Press - increase load each round until 5x is hard, but doable, then
immediately ….
2x Burpees - be explosive!
3/3/3 Toe Touch Complex
(4) 6 Rounds
4x Power Clean - increase load each round until 4x is hard, but doable
8x 1-Arm Bent Over Row - increase load each round until 8x is hard, but
doable
Foam Roll Low Back
Comments:
Working up to 1 Rep Max (1RM) Front Squat …
Set of 5x Reps, add weight
Set of 3x Reps, add weight
Start doing singles, adding weight until you find your 1RM. Try to find it by
your 5th single if not before.
WEDNESDAY
SESSION 23
Obj: TAC SEPA, Chassis Integrity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - 4 Corner Plus Drill
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
(3) 7 Rounds
20 Sec Hinge @ 65/95#
10 Sec Rest/Rotate
20 Sec Swing @ 16/20kg
10 Sec Rest/Rotate
20 Sec Ab Wheel
10 Sec Rest/Rotate
10/10 Standing Founder
10 Sec Rest/Rotate
Warm Up:
4 Rounds
10x Squats
10x Push Ups
10x Sit Ups
Run 100m
Instep Stretch
Training:
(1) 3 Rounds
Run 800m @ 800m Interval Pace from the Run Interval Calculator
Rest 3 Minutes
(2) 1 Round
Run 2 Miles at 1Mile Interval Pace from the Run Interval Calculator
Rest 4 Minutes
Comments:
Enter your SESSION 19, 4-mile run time into the Run Interval Calculator to
find your paces for today’s efforts.
The Run Interval Calculator can be found below and on the “Exercises” page
of the website and below.
FRIDAY
SESSION 25
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
5x Power Clean @ 65/95#
5x Walking Lunge
5x Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 10 Rounds
30 Second 40-Foot Shuttles
30 Second Rest
(4) 3 Rounds
Hip Flexor + Instep + Pigeon Stretch
5x Shoulder Dislocates
Foam Roll Low Back
MONDAY
SESSION 26
Obj: TAC SEPA, Work Capacity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - Under/Over/Under Agility Drill
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
Training:
(1) Work up to 1RM Bench Press (see comments)
(2) 6 Rounds
2x Bench Press @ 85% 1RM
Lat + Pec Stretch
(3) 6 Rounds
3x Craig Special - increase load each round until 3x is hard, but doable, then
immediately ….
2x Box Jump @ 24”
Pigeon Stretch
(4) 6 Rounds
8x Box Squat - increase load each round until 8x is hard, but doable
Rope Climb or 4/6x Mixed Grip Pull Ups
Hip Flexor Stretch
Comments:
Working up to 1 Rep Max (1RM) Bench Press …
Set of 5x Reps, add weight
Set of 3x Reps, add weight
Start doing singles, adding weight until you find your 1RM. Try to find it by
your 5th single if not before.
WEDNESDAY
SESSION 28
Obj: TAC SEPA, Chassis Integrity
Warm Up:
3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
5x Box Jumps @ 20”
3/5x Pull Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 5 Rounds
TAC SEPA - 5/10/15 Sprint Complex
Rest 45 Seconds
(2) 5 Rounds
Repeat (1) wearing 25# Weight Vest or IBA
(3) 7 Rounds
20 Sec Hinge @ 65/95#
10 Sec Rest/Rotate
20 Sec Swing @ 16/20kg
10 Sec Rest/Rotate
20 Sec Ab Wheel
10 Sec Rest/Rotate
10/10 Standing Founder
10 Sec Rest/Rotate
THURSDAY
SESSION 29
Obj: Endurance
Warm Up:
4 Rounds
10x Squats
10x Push Ups
10x Sit Ups
Run 100m
Instep Stretch
Training:
(1) 3 Rounds
Run 800m @ 800m Interval Pace from the Run Interval Calculator
Rest 3 Minutes
(2) 1 Round
Run 2 Miles at 1Mile Interval Pace from the Run Interval Calculator
Rest 4 Minutes
Comments:
Enter your SESSION 19, 4-mile run time into the Run Interval Calculator to
find your paces for today’s efforts.
The Run Interval Calculator can be found below and on the “Exercises” page
of the website and below.
FRIDAY
SESSION 30
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
5x Power Clean @ 65/95#
5x Walking Lunge
5x Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 10 Rounds
30 Second 40-Foot Shuttles
30 Second Rest
(4) 3 Rounds
Hip Flexor + Instep + Pigeon Stretch
5x Shoulder Dislocates
Foam Roll Low Back