Need S.W.A.T. Training tips!!!!!

[coppilot]

I am planning on trying out for our SWAT Team in mid novemebr. For those of you who know, what kind of training should I be working on?Here's what I do now. I get up at 0415hrs every morning on the days that I work and bike for 20 miles for 3 days and workout the other 2. I am 31 years of age, 5'10" and weigh in at 190lbs. Still trying to lose some extra fat pounds. I just recently started running again and my knees hurt a little but from what I hear, running is a must. Thanks to all who can help.

[krj]

Coppilot,

I have a few suggestions re: your training:

CARDIO
If you're biking 60 miles a week your cardiovascular endurance is already good. Biking helps to build the efficiency of your heart and lung system, while also increasing strength in your lower body - both important components of running. But ultimately if you want to become a more efficient runner you need to RUN. Efficiency in one aerobic activity does not necessarily translate into efficiency in another activity.

If you like to bike, continue doing it. But I would also recommend running at least twice a week. If possible, I would also suggest that one of those runs focus (at least partially) on hills. Hillwork makes you tough both mentally and physically - and the flat runs typically required of fitness tests will seem like a swan after gutting it out on a hilly course for a couple of months!

I would also suggest that you run outside (and not indoors on a track or treadmill) - and in all weather conditions (rain, sun, heat, cold, snow - 'aint nothing but a thing). Same deal - it will make you tough physically and mentally - and that toughness and mental discipline will do nothing but help you when you're a SWATter. Also consider, that when you are called to action you need to be able to function efficiently in all weather conditions (not just the air conditioning).

Some injury prevention stuff:

1. Don't increase your mileage more than 10% a week
2. Try to run on surfaces with some "give" - trails, tracks, grass, asphalt etc.
3. Wear good running shoes (my first bout with shin splints was in high school a millions years ago - I used to run in canvas Converse high tops :rolleyes: )
4. Eat a diet high in complex carbs (to adequately fuel your runs)
5. Drink - all the time. Keep a water bottle in your car, at your desk, in your sports bag etc.
6. REST - take at least one day a week when you do NOTHING. Rest gives your body time to rebuild and repair (and you ultimately become stronger if that process is allowed to complete itself). Rest is also important from a psychological standpoint - between work, working out and life in general - burnout can be a very real consideration. Focus on training when you train - don't even think about it on your (scheduled) day off.

One other thought re: running. Your fit-test is only two months away - you've got some time to improve your running endurance, speed and efficiency. But this test is important - so test yourself regularly (every couple of weeks or so) at the distance/time that is required to pass the test (no surprises on test day).

MUSCULAR STRENGTH AND ENDURANCE
Lower body strength and endurance work will help to support your running, jumping, climbing and overall speed on the job. But my opinion is that more focus should be placed on working upper body - specifically core muscles of the trunk and pelvis - both anterior and posterior muscles (ie. back, hips and spine).

Some reasons I say this:

1. All physical activity requires the efficient transfer of energy from large to small muscle groups. If you increase the strength of your core muscles, you increase the stability of the pelvis and spine. This will ultimately improve your overall body control, balance, and power output (not only from the core muscles, but also the muscles of the shoulders, arms and legs - because many of these muscles are anchored at the spine or pelvis). Power comes from the hips - we all learned that in school - no matter what sport we participated in.

2. Core muscles should be trained because all muscles in the torso are used for either a) activity or b) stabilization

3. Muscles work in unison, and in an integrated fashion to perform efficient and powerful actions. Consider the action of throwing a football. When you are trying to throw the ball further you may try to initially focus on strengthening the individual muscle groups that activate during throwing. But eventually you focus on trying to get all muscle groups involved in the throwing action to work in unison in an efficient manner that enables you to throw further.

I usually recommend strength training machines to beginner lifters, or very unfit people - because machines work only in a single plane, generally require sitting or lying postures, and provide support (mostly for the back) - thus, minimizing injuries. Machines are also useful because beginner lifters generally have very little spatial awareness (awareness of where their body is in relation to space) - which makes them a high risk population for injuries.

For intermediate-advanced lifters though, I really recommend the use of free weights. Free weights frequently require you to use core muscles in the hips, glutes, abs and back to stabilize your entire body during the lift.

Examples of exercises that work the core body:

Bridges (prone bridge, lateral bridge, supine bridge)
Squats
Lunges
Pelvic Tilts
Ab Crunches
Pushups
Lat Pulldowns
Back Extensions
Deadlifts (caution if you have had a back injury)

But really almost any lift that you do while standing requires you to stabilize your body using core body musculature.

Two considerations:

A) Consider performing some of these actions while on an unstable surface (eg. balance boards or thick foam mats) - these require your body to work harder to achieve stability and balance

B) Strive to maintain a balanced workout (if you work abs also work the lower back). Generally that should be the case for all muscular S&E workouts in order to aid in injury prevention (if you work biceps also work tricepts, if you work quads also work hamstrings etc.)

MARTIAL ARTS
Given your line of work participating regularly in some form of defensive tactics activity just SEEMS like a good idea anyway :)

But there are other reasons why participation in martial arts is a good plan (and it doesn't really matter what your martial art of choice is). Regular participation aids in the development of:

Power, speed and agility
Efficient transfer of energy
Muscular strength and endurance (to a great extent)
Cardiovascular endurance (to a lesser extent - but it's there)
Balance
Coordination
Concentration
Self-confidence
Breath control

All of these are things for you to consider. All of the suggestions that I have made will aid you physically now and in your future position. But until this test is over, focus your training mostly on passing the tests - again, know the standards you have to meet, and test yourself regularly between now and then (in the conditions you will have to perform in during the test) - no surprises.

Well - I hope that some of this helps.

PLEASE let everyone know how you make out in November - we will be pulling for you! Best of luck and stay safe.

[coppilot]

All I can say is thanks so much. I will be sure to let everyone know how it turns out.!!!

[J.DIXON]

I'll second the advice given by KRJ. The only thing that I would add is also do some 50 yard ins and outs. It helps keep your torso and hips limber for flowing in and out of rooms.

IF IT AIN'T RAINING,YOU AIN'T TRAINING.:D

Good luck and let us know how it turns out.

[krj]

JD - what do you mean by 50 yard ins and outs - I'm not familiar with the term

Thanks

[J.DIXON]

Its a drill I picked up years ago while playing high school football. Its basically a footwork/stabillity drill. You start out on the line and move sideways. Either start moving right to left or left to right,it doesn't matter. I do it both ways. 50 yards one way,then 50 yards back. This is also a full speed drill. When you start moving (I'll use right to left for example) you put your right leg in front of your left,then step with your left leg. The next step taken with your right leg goes behind your left leg,then you step with your left. When you go left to right,just reverse the leg movement. Left to right just starts left leg first instead of your right. Its kinda like a sideways shuffle where your torso stays square on the target,but your hips and legs are rotating. Its hard to explain so I hope you get the idea. It helps keep your lower body limber while keeping a stable upper body platform. Its one of those things that is easier to show someone rather than tell you about it. Hope this helps.

[krj]

Yeah - once you described it, I knew exactly what you were talking about. Good drill and good suggestion! Thanks.

krj