Gang. As mentioned in the past I do seminars and such for law enforcement and military, generally tactical LEO and SOF. The SWAT team from the North Eastern Massachusetts Law Enforcement Council (NEMLEC)* plans to compete in Connecticut SWAT Challenge, which is the 4th largest SWAT competition in the United States.** NEMLEC is a regional RRT/SWAT team in the New England area. If you recall from my web site and such, I had done a seminar for this group a while back.***
I have been put in charge -as Senior PT Advisor -for the team, and am in the process of getting them ready for the match. The PT portion of this match is the toughest in the nation. The events schedule is found here:
In particular, take a look at the â€œUNDER ARMOUR/STORM CASE PHYSICAL FITNESS CHALLENGE.â€ I have been to the other larger challenges, and none of them had a stage like that! Thatâ€™s one mother-fer of stage right there!
This was the fist week, so I was looking to get a baseline with the guys. Nothing high tech or expensive is needed here. A great way to work on functional strength, unbalanced loads, and conditioning, as well as grip strength, is by using sand bags.
Sand bag training is very difficult and challenging and is particularly useful to MMA fighters, tactical law enforcement, SOF, strong man competitors, and others, where functional strength is essential. Itâ€™s also great for grip strength as there is nothing to hold onto. This type of training is perfect for preparing this team for such a challenge.
In the future, there will be rope climbing, wall climbing (in full tac gear), phone pole lifting, tire rolling, and ever increasing difficulty of combing sand bag training with shooting drills. All designed to increase functional strength, body weight to strength ratio, dealing with unbalanced loads that shift, grip strength, and of course, shooting under great physical stress, as these competitions demand, which attempt to parallel the â€œreal worldâ€ for these teams.****
Thatâ€™s just the PT portion of the training. Additional shooting drills take place separately, and they are well equipped to deal with that part. However, I feel itâ€™s essential to combine shooting with the PT to keep focus on shooting under stress as these competitions generally stress.
As stated, this was a baseline day to where we all stood. The rotation of the day was:
30 pushups, followed by 10 over head presses with 75lb sand bag, run with sand bag, 10 more over head presses, run back to start position, put bag down, run to 7 yard line, and shoot 10rnds to slide lock.
Shooting was scored using an IDPA target, which means center mass and head shots add no time to your score, outside that, it adds time to your score. So, you have to shoot accurately, or your score goes down. They had to do that rotation 3 times.
Second rotation was, chin ups using a rope. Using a rope is very hard on your grip, so thatâ€™s why I used it. Right after chins, run to the truck, throw 75lb sand bag over shoulder, run to 12 yard line (I actually moved the red cone back from 7 yards to 12 without telling them to make life harderâ€¦) and shoot. Two rotations of that. End of the two rotations, who ever had the slowest times had to do it again! It pays to be a winner if you are on my systemâ€¦anyway, here is a short vid of the two PT rotations we did today:
For now, these will not be fancy vids with music and all that as I normally do. Just quick bits of the week to week progress, and I will put together my normal vid at a later date. This just gives a quick idea of what the training is like. Yours truly is in the white shirt and black cap.
PS, well also have some T shirts if anyone is interested. They will have the NEMLEC SWAT logo on the right chest and say â€œNEMLEC Support.â€ They are only $20 with shipping, so a good deal and it supports a good group of guys in law enforcement and helps yours truly too. I can put up a pic of a shirt if anyone is interested.
* = NEMLEC - North Eastern Massachusetts Law Enforcement Council
** = Home
*** = Testimonial on Will's seminars for SWAT and LEO
**** = It should be noted I am not a shooting instructor, but I know enough about shooting to integrate it into the PT sessions that will mimic what they will face in competition. The members of this SWAT team practice their shooting regularly as you would expect.
im new with sandbag training, are there any tips and drills u could point out that may aid me in my judo etc. thanx.