S.W.A.T. - those four simple letters send shivers down spines of bad guys everywhere.
They usually inflict well-deserved pain and punishment on dangerous criminals, but Special Weapons and Tactics team members must also put their own lives on the line every day. Mental and physical preparation is not an option; it's a necessity when so many lives are at stake.
The job requires extreme focus, dedication and the ability to use brute force in sticky situations. S.W.A.T. teams cannot be fazed by danger. They must use their fear as a motivational factor to get the job done.
S.W.A.T. members can smash heavy battering rams with brute force through blockaded doors one moment; the next, they may have to fire on a target from long distance with ultra precision or lay down cover fire for team members in a firefight. If a team member isn't physically, mentally fit enough to employ these tactical devices, he or she becomes useless to the team, and can end up doing more damage than good.
No one knows this better than Joseph Palumbo, an IFBB pro bodybuilder and S.W.A.T. officer from Long Island, New York. Palumbo's training changes throughout the year, depending on whether he's dieting for a bodybuilding show or prepping for an upcoming S.W.A.T. PT test.
This is Joe's standard muscle-building, 4-on/1-off (except for core work) regimen. This is just a sample; his training changes week to week. He incorporates free weights, cable movements and machines. He consistently changes angles and intensity with high reps, heavy low reps, jumbo sets, supersets, cheat sets and drop sets.
So are you ready to train S.W.A.T. style? Let's rock 'n' roll!
Day One:
Chest/Triceps Workout:
-
Barbell Incline Bench Press - Medium Grip
4 sets of 10-12 reps -
Dumbbell Bench Press
4 sets of 8-10 reps -
Incline Dumbbell Flyes
4 sets of 10 reps -
Cable Crossover
3 sets of 12 reps -
Decline Barbell Bench Press
3 sets of 8 reps -
Triceps Pushdown
3 sets of 8-15 reps -
Cable One Arm Tricep Extension
3 sets of 8-15 reps -
Tricep Dumbbell Kickback
3 sets 8-12 reps -
Bench Dips
4 sets of: 8-15 reps
Day Two:
Back/Biceps Workout:
-
Wide-Grip Lat Pulldown
4 sets of 8-10 reps -
Bent Over Barbell Row
4 sets of 8-10 reps -
Lying T-Bar Row (close-grip)
4 sets of 8-10 reps -
Close-Grip Front Lat Pulldown
4 sets of 8-12 -
One-Arm Dumbbell Row
4 sets of 8-10 reps -
Preacher Curl
4 sets of 8-15 reps -
Barbell Curl
4 sets of 8-15 reps -
Dumbbell Alternate Bicep Curl
4 sets of 12-15 reps -
Standing Dumbbell Reverse Curl
4 sets of 10-15 reps
Day Three:
Quads/Hamstrings Workout:
-
Leg Press
4 sets of 12 reps -
Hack Squat
4 sets of 8-15 reps -
Barbell Squat
4 sets of 6-10 reps -
Leg Extensions
4 sets of 12-15 reps -
Lying Leg Curls
6 sets of 8-12 reps -
Standing Leg Curl
3 sets of 12 reps -
Leg Press
3 sets of 12 reps
Day Four:
Delts/Calves Workout:
-
Side Lateral Raise
4 sets of 8-12 reps -
Seated Bent-Over Rear Delt Raise
4 sets of 10-12 reps -
Standing Front Barbell Raise Over Head
3 sets of 10-12 reps -
Barbell Shoulder Press
4 sets of 8-12 reps -
Barbell Shrug
4 sets 8-12 reps -
Standing Calf Raises
4 sets of 6-10 reps -
Donkey Calf Raises
4 sets of 6-10 reps -
Seated Calf Raise
3 sets of 6-10 reps
Off Day:
Ab Workout:
-
Crunches
3 sets of 20 reps -
Cable Crunch
3 sets of 20 reps -
Hanging Leg Raise
3 sets of 12 reps -
Flat Bench Lying Leg Raise
3 sets of 10 reps -
Romanian Deadlift
4 sets of 10 reps