GYM JONES x NTOA PFQ PREP PROGRAM
Gym Jones
Gym Jones has a long history of training law enforcement and military operators, and believes mental and physical strength are the foundation for all outstanding performance in any field. In dedicating ourselves to the safety, effectiveness, and well-being of our Tactical Athletes, we have seen that effective physical training enables critical thinking under stress, lessens the chance of injury or sickness, and makes for a strong and reliable teammate. We have developed programs for all branches of military and law enforcement to this end. The NTOA has asked Gym Jones to develop a program aimed at not only preparing tactical athletes for the NTOA SWAT Physical Fitness Qualification (PFQ), but progressing their fitness beyond the ability to pass the test. Gym Jones seeks to prepare tactical athletes to meet and exceed the standard, and to continually improve operational readiness beyond qualification through this 16-week program.
A
Run
1 x 800
B
Rest
1 x 3:00
C
NTOA Kit Run
1 x 400
D
Rest
1 x 3:00
E
Burpee
1 x 3:00
F
Rest
1 x 3:00
G
Air Squat
1 x 2:00
H
Rest
I
Pull-Up
1 x 1:00
Scoring
J
Calculate your score based on the notes in each test section. Start on week one of this program if score 15 or below, or if any individual test scores were 0 Start on week 5 if score was below 30 but no individual tests were failed Start on week 13 if scores was above 30
Warm Up
A
Warm up with 5-10 minute run @ easy pace Foam roller 3x10 air squat + 3x10 shoulder dislocate + 3x10 overhead squat with PVC pipe 3x10 DB push press @ 2x 15-30# DBs
B1
Burpee
4 x 0:30
B2
Rest
4 x 0:30
C1
DB Floor Press
6 x 20
C2
Single Arm DB Clean and Press
6 x 10
C3
Bear Crawl
6 x 30
C4
Burpee pull-up
6 x 5
C5
Rest
6 x 2:00
D
Seated AB Twist
5 x 25
Cool Down
E
Cool down with foam rolling and stretching as desired
"Javorek Complex"
A
10x high pull + 10x deadlift + 10x bent over row + 10x upright row + 10x strict press + 10x single arm clean and press (5x per side) Rest 2 minutes 5 Blocks at 2x moderate DBs
60 minutes cardio
B
60 minutes of steady state recovery pace cardio (bike, row, ski, hike, swim, etc)
C
HAM Hip Mobility
2 x 2
D
HUG Hip Mobility
2 x 2
Cool Down
E
Cool down as desired with foam rolling and stretching as desired
Warm Up
A
Warm up with 5-10 minute cardiovascular effort Foam roller 3x10 air squat + 3x10 shoulder dislocate 3x10 romanian deadlift @ 2x25# DBs 3x10 overhead squat with PVC pipe
B1
Goblet Squat
5 x 10
B2
Walking Lunges
5 x 10
B3
Split Squat
5 x 10
B4
Pull-Up
5 x 5
B5
Rowing
5 x 150
B6
Rest
5 x 2:00
C1
Flutter Kick
4 x 0:30
C2
Front-Leaning Rest (FLR)
4 x 0:30
D
1-Arm DB Row
5 x 12
Cool Down
E
Cool down with foam roller and mobility as desired
Warm Up
A
Warm up with: 3x10 shoulder dislocate 3x10 air squat 3x10 good morning @ PVC pipe 3x5 peaks and valleys
B
HAM Hip Mobility
2 x 2
C
HUG Hip Mobility
2 x 2
30 minute active recovery
D
30 minutes of active recovery. Row, ride, run, swim, hike, etc Keep it at a light recovery pace and resist the urge to push it too hard.
Warm Up
A
Warm up with 10 minute row @ easy pace + foam roll Then 5x (10 second run @ fast pace / 50 seconds at easy pace)
"KB Mountain"
B
Goblet Squat/ KB Swing/ Push-Up (5-10-15-10-5) Reps of Each @ 25#, 53# KBs Two Rounds
"Little 55"
C
Air Squat + Push-Up + Walking Lunge + Sit-Up + Burpee (10-9-8-7-6-5-4-3-2-1) Reps of each
D
DB Floor Press
5 x 20
Warm Up
A
Warm up with 5-10 minute cardio @ easy pace Foam Roll 3x10 air squat 3x10 shoulder dislocate 3x10 good morning with PVC pipe 3x20 tricep press down @ light band
B1
Banded Face Pull PVGJ
6 x 20
B2
Leg Raise on Floor
6 x 15
B3
Front-Leaning Rest (FLR)
6 x 1:00
B4
Side Plank
6 x 0:30
B5
Side Plank
6 x 0:30
B6
Run
6 x 3:00
B7
Rest
6 x 2:00
Matt Owen
Gym Jones Fully Certified Instructor
Jared Wihongi
SWAT Operator, Owner @ Gym Jones
