Kettlebells for SWAT type training.

Jan 28th.
Today’s training:

Morning:


Warmup: Indian clubs, heavy bag
40,30,20.10 reps “ convict conditioning “
Pull-ups, pushups, leg raises, and squats
10 sets of 200 meter hill sprints.
Afternoon:
10 sets of 28kg complex: Kettlebell swing,clean, front squat, press, and snatch.

yesterday I had some of the local SWAT(ESU emergency services unit )team over for some training and review the functional exercises that would enhance their profession. Police work is mostly hours of routine with a few seconds of “ballistic entries”. SWAT, is a certified 911, LEO unit called when things have really about to turn to total shit. Therefore the performance attributes of a SWAT operator would make Spider Man turn in his web shooter; you have to scale walls, kick in doors, use all kinds of weapons under great stress, man handle unsavory people, all performed in very heavy personal protection. A SWAT operator’s training time is limited when it comes to GPP, so it is imperative that the methods selected is time effective and functional.

A couple of years ago I was given a book on SWAT team training, but I was disappointed with the approach. Now the authors were well known trainers with professional credentials as sports/fitness trainers, but as I scanned the book, all you see is men working out is gyms with machines of all types or performing free weight exercise in the comfort of their local Globo style facility.( most departments can’t hardly afford but a chin-up bar and some donated dumbbells,) There is nothing wrong in basic resistance machine exercise for a housewife or accountant, but a SWAT operator needs to train in an outdoor environment using basic functional equipment not found in citizen gyms. Remember, SWAT entry requires maximum speed-strength response , not marathon endurance-strength training. SWAT operators should challenge their skills in a more realistic venue with all the conditions that they will have to work in, not some temperature controlled yuppie gym. SWAT as the name implies is a team activity not an individual sport, so training must be applied as a unit so each can perform together. A machines cannot do that!

The military don’t train their special operations personnel in a Globo gyms; it’s in the dirt and grime of outside location climbing ropes, pushups, in mud and running in full gear, not in spandex. A SWAT operator has a very similar job description as a Navy SEAL and you will never see a SEAL training in some yuppie gym to hone the skills to perform tactical operations. Globo gyms are for the masses that don’t have to perform in life and death situations and have time and money to waste. Enough ranting.

The exercises we worked on were kettlebells (heavy and fast) and the use of bodyweight combined with a combination of resistance tools from dumbbells, sand bags, heavy bands, ropes and speed-strength work. What I was trying to reinforce was there are a lot of good exercises that will build and strengthen the body, but since most of the team training in performed on the job, we have to make use of the most time efficient routines. In that regard we worked on “Man-makers” which is a dumbbell exercise that has a pulling, stabilizing and pushing components performed in 6 steps. It is also high metabolic activation. Then add some “thrusters” with a squat clean adds a very taxing exercise but can be paired up with pull-ups or a few rope climbs and you have a quick complete full body training in a few minutes. Remember training time cost money for professionals and therefore it must be practical, effective and time sparing. (Spending 1 hour working on gym machines will never compete with 3 fast sets of Thrusters and pull-ups performed in 10-12 mins).then you still have time for 10- 200 meter sprints and out to the range for shooting.

Disclaimer: I don’t claim to be an expert on SWAT training to start with, However, as a former military, career fireman, I have training in methods that require the same or similar operational functions, that I can at least demonstrate the use of fitness tools that can be applied to that occupation.