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.
Palumbo's training changes throughout the year, depending on whether he's dieting for a bodybuilding show or prepping for a 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 repsDumbbell Bench Press
4 sets of 8-10 repsIncline Dumbbell Flyes
4 sets of 10 repsCable Crossover
3 sets of 12 repsDecline Barbell Bench Press
3 sets of 8 repsTriceps Pushdown
3 sets of 8-15 repsCable One Arm Tricep Extension
3 sets of 8-15 repsTricep Dumbbell Kickback
3 sets 8-12 repsBench Dips
4 sets of: 8-15 reps
Day Two:
Back/Biceps Workout:
Wide-Grip Lat Pulldown
4 sets of 8-10 repsBent Over Barbell Row
4 sets of 8-10 repsLying T-Bar Row (close-grip)
4 sets of 8-10 repsClose-Grip Front Lat Pulldown
4 sets of 8-12One-Arm Dumbbell Row
4 sets of 8-10 repsPreacher Curl
4 sets of 8-15 repsBarbell Curl
4 sets of 8-15 repsDumbbell Alternate Bicep Curl
4 sets of 12-15 repsStanding Dumbbell Reverse Curl
4 sets of 10-15 reps
Day Three:
Quads/Hamstrings Workout:
Leg Press
4 sets of 12 repsHack Squat
4 sets of 8-15 repsBarbell Squat
4 sets of 6-10 repsLeg Extensions
4 sets of 12-15 repsLying Leg Curls
6 sets of 8-12 repsStanding Leg Curl
3 sets of 12 repsLeg Press
3 sets of 12 reps
Day Four:
Delts/Calves Workout:
Side Lateral Raise
4 sets of 8-12 repsSeated Bent-Over Rear Delt Raise
4 sets of 10-12 repsStanding Front Barbell Raise Over Head
3 sets of 10-12 repsBarbell Shoulder Press
4 sets of 8-12 repsBarbell Shrug
4 sets 8-12 repsStanding Calf Raises
4 sets of 6-10 repsDonkey Calf Raises
4 sets of 6-10 repsSeated Calf Raise
3 sets of 6-10 reps
Off Day:
Ab Workout:
Crunches
3 sets of 20 repsCable Crunch
3 sets of 20 repsHanging Leg Raise
3 sets of 12 repsFlat Bench Lying Leg Raise
3 sets of 10 repsRomanian Deadlift
4 sets of 10 reps