FST
SWAT FITNESS
FORNEY SWAT TEAM
FORNEY SWAT · TACTICAL TRAINING

Forney SWAT Fitness Program

Partner-based tactical conditioning with live-fire integration, gym mode for rain days, and per-operator performance tracking built for operators.

0
SESSIONS LOGGED
0
OPERATOR REPS
—
AVG ACCURACY
—
RUN PASS RATE
SESSION STRUCTURE
0:00–0:08
WARM-UP
Easy jog, air squats, push-ups, lunges, shuffles, briefing
0:08–0:22
RUN MODULE
1-mile improvement — 200m intervals or 40-sec shuttles, consistent splits
0:22–0:58
STATION BLOCK
6 stations × 5:00 + 1:00 rotate — staggered range/gym mix
0:58–1:00
LOG & DEBRIEF
Record KB weights, hit %, composure notes, individual run times
BUILD SESSION
Configure team, mode, stations, and roster
1
CONFIG
2
STATIONS
3
ROSTER
SESSION CONFIGURATION
10
5 pairs · even
6
Recommended 6 × 5:00 = 36:00 block
Live-fire + off-pad stations at the range
LIVE TIMER
Full station countdown with alerts and rotation bell
READY
Select a session or Quick Timer below to begin
5:00
LOAD FROM LOGGED SESSION
QUICK TIMER
5:00
WORK STATION
1:00
ROTATION
8:00
PULSE DRILL
14:00
RUN MODULE
8:00
WARM-UP
FULL
60-MIN SESSION
SESSION LOG
📋
No active session.
Build a session first, then come back here to log scores.
PERFORMANCE
Accuracy, strength, conditioning, and run standard tracking
📈
Log at least 2 sessions to see trends.
HISTORY
All logged training sessions
OPERATOR ROSTER
Saved operators auto-fill session rosters
SAFETY & EQUIPMENT
Non-negotiable range rules, gym guidelines, and standard loadout
⚠ RANGE SAFETY — NON-NEGOTIABLES
▸Any station involving shooting starts from a safe staged position and follows range commands at all times.
▸All shooters fire from the same depth firing line. No one advances forward of the line while the range is hot.
▸No one handles weapons during another team's movement path.
▸Only 3 pairs on the live-fire pad at once — stagger shooting/off-pad to prevent congestion.
▸If breathing is out of control — take one extra breath before pressing the trigger. Clean hits over speed.
▸Misses do NOT get corrected with extra rounds mid-interval. Log and address in debrief.
▸Each pair has its own numbered target. Only that pair shoots that target all day.
🏋️ GYM / RAIN DAY GUIDELINES
▸All shooting stations are automatically swapped for gym equivalents — no live-fire in the facility.
▸Warm up with 5 minutes of barbell warm-up sets or light KB swings before beginning stations.
▸Barbell complex: Never drop the bar mid-set. If form fails, rack it — no rounding the back.
▸Cardio sprints: Log distance covered per interval. Track improvement over time.
▸Partners load/unload barbells together and communicate weights before each set.
▸Run module still happens on gym days — use treadmills or outdoor track if available.
SHOOTING STANDARDS
PER TRIP TO THE LINE
2 rounds center mass per trip
Scan, safe, step off
Partner goes — repeat 5:00
Goal: raise HR, control, then shoot
SCORING STANDARD
Both hits in zone = ✅ clean
1 miss = 5 push-ups after station
Do NOT punish during work interval
Target: ≥80% accuracy under fatigue
🏃 1-MILE RUN STANDARD
PASS REQUIREMENT
Complete 1 mile in 10:38 or less
Tracked per operator
Initial test date: April 15
Pass/fail logged automatically in app
TRAINING APPROACH
Run module: 200m intervals or 40s shuttles
Consistent splits over max pace
Log individual times every session
Track trend in Performance tab
RANGE EQUIPMENT CHECKLIST
Kettlebells
Pairs: 15/20/25/35/45/55/70 lbs
Sandbags (×3)
50 lbs each, with handles
Duty Weapons
Range-safe setup, duty kit
Numbered Targets
One per pair, on the pad
Shot Timer
Or stopwatch — per station
Cones
Station markers + movement lanes
GYM EQUIPMENT CHECKLIST
Kettlebells
Pairs: 15/25/35/45/55/70 lbs
Barbells + Racks
Squat rack, bench press, plates
Cardio Machines
Treadmills, rowers, assault bikes
Pull-Up / Rig
Pull-up bars, dip bars
Timer / Clock
Visible gym clock or phone
Score Supplies
Whiteboard or paper log
RANGE BRIEFING TEMPLATE
"We're running [N] stations today, 5 minutes per station, 1 minute to rotate. Each pair has its own numbered target — only that pair shoots that target. We'll have [N shooting] shooting stations and [N off-pad] off-pad stations, staggered so we do not overload the line. All shooting happens from the same firing line depth. No one goes forward of the line, and no one handles weapons during another pair's movement. 2 rounds center mass per trip to the line. Scan, safe, step off. Partner goes. If you're too smoked to shoot clean — take one breath, then fire. Clean hits matter more than speed. Finish with a 1-mile run. Questions? Let's go."