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SWAT Fitness: Common Denominators of Success

Stew Smith, CSCS

After spending more than a decade helping people become members of Special Operations units in every branch of the military and SWAT Teams in federal / state / local law enforcement agencies, I have seen a few common denominators that spell success, or graduation.

Ask “did you think about quitting” to any member of a Special Operations unit in the military or law enforcement and you will usually get the same answer. “NO!” Due to proper physical training your body has a better foundation to remain fit throughout training and not become injured or over-trained. Here is a list of those commonalties:

1 – Knowing how to play with pain – Many graduates of these SO programs were athletes in high school or college and know the difference between injury and pain. Sports, martial arts, tough training workouts, and life in general can help you know what the difference is. But mainly graduates can suck it up when they need to and “tape it up and play” if required. This is where they say that SEAL Training is 90% mental. It is not academic mental – but mentally challenging because you have to deal with pain and discomfort on a daily basis.

2 – Team Player – Understanding what it means to be a team player is critical. Once again sports tend to be the best source for this type of aggressive sportsmanship and skills learned to assist with being a Special Operations Team member. There is “No I in SEAL Team.”

3 – Play to Compete – Not Just Survive – Go to your training program seeking to win every physical, tactical, or academic event there is. Be the best runner, swimmer, PTer, rope climber, shooter, land navigator,etc..No one is going to win them all, but if you can consistently be in the top 5-10 % of the class, you will NEVER think about quitting. This requires you to train hard for a significant amount of time – sometimes a few years of training like a madman 5-6 days a week. Understand the physical events that you will be required to do and practice them several months prior to your tryout. That means rucking with a backpack, swimming with fins, treading water with clothes, hundreds of reps of PT exercises several days a week, miles of running every week and lifting weights to balance out the body.

Here is a good story to drive this one home – When I ran my first marathon (and only) I saw a few tall, thin, guys from Kenya (I assume) stretching out prior to the start. Well, their goal for that race was to drop a few seconds off their best time when mine was to just finish and maybe be under four hours. Who do you think would have the greater chance of quitting that run? Me – the guy just trying to survive the race. Many people who quit training in the Special Ops programs go to training and just try to survive it.

BTW – I finished it and realized at 200+ lbs marathon running was not something I wanted to do again. My knees thank me for making that decision.

4 – Maturity – Most people who make it through rigorous training programs in the Special Ops world are older than 22 years of age, have a solid foundation of fitness training, a mental toughness developed through training or a challenging life experience, some tactical training, and a calm confidence (not arrogance). See Mental Toughness link for more info on mental toughness.

As former SEAL and maker of the Perfect Pushup, Alden Mills says – “The Body Obeys the Brain” – Your body will be able to obey your brain as long as you properly prepare your body for the rigors of your training program. The key to making your mind tough is to train the body so it can handle pain better and recover from bouts of high intense workouts quicker.


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  • Photo_user_blank_big

    akashchamp10

    about 2 years ago

    6 Comments

    This is a great inspiring article. I am pretty much pleased with your good work. You put really very helpful information. Keep it up. Keep blogging. Looking to reading your next post.
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  • Photo_user_blank_big

    akashchamp10

    over 2 years ago

    6 Comments

    Fantastic blog! I dont think Ive seen all the angles of this subject the way youve pointed them out. Youre a true star, a rock star man. Youve got so much to say and know so much about the subject that I think you should just teach a class about it...HaHa!
    weight watchers food scale

  • Photo_user_blank_big

    akashchamp10

    over 2 years ago

    6 Comments

    Fantastic blog! I dont think Ive seen all the angles of this subject the way youve pointed them out. Youre a true star, a rock star man. Youve got so much to say and know so much about the subject that I think you should just teach a class about it...HaHa!
    weight watchers food scale

  • Photo_user_blank_big

    nihnncd

    almost 5 years ago

    4 Comments

    I learned everyone of these qualities by playing football for Caesar Rodney high and i believe i colud be in the top 5% of my class if i joined

  • 005_max50

    cbrewster3

    almost 5 years ago

    194 Comments

    Very good stuff!! I saw this kinda stuff in basic training, you can tell the ones who just want to survive, and the ones who want to push themselves and be the best that they can be, I hope I was the later one lol

  • Att1902258_max50

    3043Marine

    about 6 years ago

    112 Comments

    Quite Accurate i must say!!

  • Photo_user_blank_big

    DeputyFred

    about 6 years ago

    46 Comments

    Very Good Advice. Good Stuff!!

  • Swat_max50

    BigJon

    about 6 years ago

    20 Comments

    SWAT workout brought my training to a new level, great author, great article

  • Isu_cadet_005_max50

    jdzullo

    about 6 years ago

    250 Comments

    Great Article.

  • Photo_user_blank_big

    Anonymous

    about 6 years ago

    my only question is...what are some ways to make your body become more adapted to more pain??

  • Photo_user_blank_big

    TUIPULSE

    about 6 years ago

    8 Comments

    I like to enjoy my job at the same time I like to get it done.

  • Park3_max50

    LoveMyCop

    about 6 years ago

    478 Comments

    Great Article!

  • Craig_max50

    crbowden

    about 6 years ago

    10 Comments

    Oorah. I agree

  • 2009_cbr1000rr_2000x1275_blueorangewhitered_42515b_max50

    code4

    about 6 years ago

    358 Comments

    Very good!

  • Photo_user_blank_big

    pinkpanther

    about 6 years ago

    30 Comments

    Great job Steve,but what will it take for me as an Deputy in Albany to get other law enforcement offivers to come together to establish a get fit program.

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