ZuluEchoNovember
First Post
Dear Sirs and Madams,
thank you for your time in advance.
I am trying to program a full training protocol for the next few years that is favorably simplistic.
But I can clearly see that I need help. I hope I can find some help here. I already red some threads and listened to some podcasts with Pavel. Somehow I was not able to figure out exactly what the exercises should be each day, with what rest periods, with what goals for each set and when to progress. Also I am not sure if I got the bigger picture right of 1 week a bit harder and 1 week a bit lighter out of every month and 1-2 a year ramping training up for a short period (1-3 days?) as if it was test time.
Outline:
My goal is to go into some SWAT Unit. There are several. As far as I can tell the hardest tests are done by GSG9 and possibly the lokal SEK. So that is what I want to prepare for. As it says in the title I am currently a LEO trainee in the first months of mostly academic tuition. So before I can even apply for selection it is 4 to 5 years out. Still some time to train properly.
Background & Situation:
I am 27. So probably a late starter. I am usually between 65 and 70kg and my height is 167cm. So also not the biggest guy.
I can do about 100 pushups without putting the knees down in about 4min (so there is some time in plank position I use to rest), 6 square onearmpushups rightside and 7 left in a row, 25 pull-ups without rest, 50 Situps in 1min if I am allowed to lock my feet in, 15 onelegsquads on each leg (one leg after another) without break (I think I'm doing piostolsquads but I am not sure if I do them correctly - my butt will touch the heel while the other leg is extended forward.), run 1km in 3min (all out effort), 5km in 23min (could do it not the next day but the day after). I also did a half marathon on a few days notice some years back and it took me 2h and 19min. I am also doing Qi Gong, Yoga and Meditation and that sort of stuff (Pavel might say sissy stuff I guess) for about ten years now. Also I tapped into combat sports and shooting a little already before applying to LE.
I have time and the will to train everyday. Currently per week I am doing 3x runs and 3x training session that include some kettlebell swings 32kg before I leave the house and then a short run of 1km with a weightiest (14kg currently but up to 30kg possible) and some resistance bands to some bars in a park where I do Push and Pull Exercises (up, forward, down for each), some Pistolsquads and Jumps, some Mid Section work (Situps, Legraiser and some hip rotations with the resistance bands with the arms straight) including neck (also with the resistance bands) and grip and some Sprints in the end for about 1.5h total (door to door). Also I am doing 1.5h of this Qi Gong and Yoga stuff everyday before sleep.
As soon as this international crisis will allow for combat sport gym to open again I will want to go for 3-4 times a weekend and an extra 2 days for shooting drills. So basically 5-6 days of operational training. I hope to find a combat sport gym which allows for mostly drills so that the body will not be too fatigued by it. I am not much into going to a gym so if it is possible to train with the body, kettlebells, dumbbells and resistance bands it would be awesome. I have no space for a Barbell unfortunately. If barbells have to be done I of course will get some gym membership.
Goal Specifics:
It varies a bit from unit to unit but it seems similar enough to me that I can train for one of the tests for now. The times and the reps are minimum requirements.
Benchpress 75% of bodyweight 20reps
Pullup 15
standing long jump 2.5m
long jump 4.8m
100m Sprint 13,0 sec
Coopertest 12min 3.2km
crosscountryrun 6km in 26min with orientation elements (map and compass)
run 9km in 38min
some two hour torture stair runs
200m swim in 6min
1000m swim in 26min
300m clothed swimming in 10min
400m swim with obligatory swim style changes (50m crawl swim, 150m breaststrokes, 200m backstroke without arm activity) in 15min
Obstaclecourse 2min 30sec
The obstacle course details are a longer thing to outline: 1) 7 Table-tennis sized hurdles, 2) some ropeswing over a table, 3) vertical climb through of wall bars after climbing up and before climbing down, 4) rope climb (climbing uo and down 3-4m), 5) 1.1m buck vaulting, 6) balancing for about 4m on the backside of those exercise benches, 7) some dip walks between parallel bars, 8) some slalom run with six huts, 9) horizontal bar 2.2m (upward) circle backward, 10) climb through some gymnastic box, 11) robbing over a buck, 12) balancing again but with 2 climb throughs of two gymnastic boxes with gaps, 13) 1.2m buck vaulting, 14) climb over short wallbar. There is also always a few meters of running between each obstacle.
They also test some rudimentary climbing skills and knot skills and of course some boxing and jiu jitsu
Their Training Recommendations:
3x Strengthtrainings. 3-5x Runs. 1x Coordinationpractice for the obstacle course. 1x jump and sprint training. They advice 48h of rest between strength training and to choose 4 pull, 4 push, 4 leg exercises by yourself. One strength training should be comprised of 2 pull and 2 push and 4 leg exercises according to them, paring one upper body and one lower body for a circuit . They say progression prioritization is first frequency of training per week, second volume of training within a training session, third rest periods within a training session, fourth intensity of the exercise.
Thank you so much for your time and patience.
Sincerely
EK
thank you for your time in advance.
I am trying to program a full training protocol for the next few years that is favorably simplistic.
But I can clearly see that I need help. I hope I can find some help here. I already red some threads and listened to some podcasts with Pavel. Somehow I was not able to figure out exactly what the exercises should be each day, with what rest periods, with what goals for each set and when to progress. Also I am not sure if I got the bigger picture right of 1 week a bit harder and 1 week a bit lighter out of every month and 1-2 a year ramping training up for a short period (1-3 days?) as if it was test time.
Outline:
My goal is to go into some SWAT Unit. There are several. As far as I can tell the hardest tests are done by GSG9 and possibly the lokal SEK. So that is what I want to prepare for. As it says in the title I am currently a LEO trainee in the first months of mostly academic tuition. So before I can even apply for selection it is 4 to 5 years out. Still some time to train properly.
Background & Situation:
I am 27. So probably a late starter. I am usually between 65 and 70kg and my height is 167cm. So also not the biggest guy.
I can do about 100 pushups without putting the knees down in about 4min (so there is some time in plank position I use to rest), 6 square onearmpushups rightside and 7 left in a row, 25 pull-ups without rest, 50 Situps in 1min if I am allowed to lock my feet in, 15 onelegsquads on each leg (one leg after another) without break (I think I'm doing piostolsquads but I am not sure if I do them correctly - my butt will touch the heel while the other leg is extended forward.), run 1km in 3min (all out effort), 5km in 23min (could do it not the next day but the day after). I also did a half marathon on a few days notice some years back and it took me 2h and 19min. I am also doing Qi Gong, Yoga and Meditation and that sort of stuff (Pavel might say sissy stuff I guess) for about ten years now. Also I tapped into combat sports and shooting a little already before applying to LE.
I have time and the will to train everyday. Currently per week I am doing 3x runs and 3x training session that include some kettlebell swings 32kg before I leave the house and then a short run of 1km with a weightiest (14kg currently but up to 30kg possible) and some resistance bands to some bars in a park where I do Push and Pull Exercises (up, forward, down for each), some Pistolsquads and Jumps, some Mid Section work (Situps, Legraiser and some hip rotations with the resistance bands with the arms straight) including neck (also with the resistance bands) and grip and some Sprints in the end for about 1.5h total (door to door). Also I am doing 1.5h of this Qi Gong and Yoga stuff everyday before sleep.
As soon as this international crisis will allow for combat sport gym to open again I will want to go for 3-4 times a weekend and an extra 2 days for shooting drills. So basically 5-6 days of operational training. I hope to find a combat sport gym which allows for mostly drills so that the body will not be too fatigued by it. I am not much into going to a gym so if it is possible to train with the body, kettlebells, dumbbells and resistance bands it would be awesome. I have no space for a Barbell unfortunately. If barbells have to be done I of course will get some gym membership.
Goal Specifics:
It varies a bit from unit to unit but it seems similar enough to me that I can train for one of the tests for now. The times and the reps are minimum requirements.
Benchpress 75% of bodyweight 20reps
Pullup 15
standing long jump 2.5m
long jump 4.8m
100m Sprint 13,0 sec
Coopertest 12min 3.2km
crosscountryrun 6km in 26min with orientation elements (map and compass)
run 9km in 38min
some two hour torture stair runs
200m swim in 6min
1000m swim in 26min
300m clothed swimming in 10min
400m swim with obligatory swim style changes (50m crawl swim, 150m breaststrokes, 200m backstroke without arm activity) in 15min
Obstaclecourse 2min 30sec
The obstacle course details are a longer thing to outline: 1) 7 Table-tennis sized hurdles, 2) some ropeswing over a table, 3) vertical climb through of wall bars after climbing up and before climbing down, 4) rope climb (climbing uo and down 3-4m), 5) 1.1m buck vaulting, 6) balancing for about 4m on the backside of those exercise benches, 7) some dip walks between parallel bars, 8) some slalom run with six huts, 9) horizontal bar 2.2m (upward) circle backward, 10) climb through some gymnastic box, 11) robbing over a buck, 12) balancing again but with 2 climb throughs of two gymnastic boxes with gaps, 13) 1.2m buck vaulting, 14) climb over short wallbar. There is also always a few meters of running between each obstacle.
They also test some rudimentary climbing skills and knot skills and of course some boxing and jiu jitsu
Their Training Recommendations:
3x Strengthtrainings. 3-5x Runs. 1x Coordinationpractice for the obstacle course. 1x jump and sprint training. They advice 48h of rest between strength training and to choose 4 pull, 4 push, 4 leg exercises by yourself. One strength training should be comprised of 2 pull and 2 push and 4 leg exercises according to them, paring one upper body and one lower body for a circuit . They say progression prioritization is first frequency of training per week, second volume of training within a training session, third rest periods within a training session, fourth intensity of the exercise.
Thank you so much for your time and patience.
Sincerely
EK