Independent Task 2

            For my Independent Task, I decided to workout. The exercises that were done, were closely related to that of a SWAT operator. The actual workout plan was called crossfit. Crossfit is a called that due to the different types of exercises and fitness styles, to form what they call elite fitness.

            Much of what I did will be discussed in my I-Search paper, but one thing I will not menmtion is the 10 phsical skills required to achieve elite fitness and how it pertains to SWAT.

1. Cardiovasculoar/respiratory endurance- The bodies ability to process,m deliver and store oxygen. Needed by every SWAT officer for any amount of quick speed movement is done.
2. Stamina-The badies ability to use energy. As a SWAT officer, energy must be reserved at times, then brought out to combat anything.
3. Strength-The combined use of muscular units to create force. Officer’s are required to bear heavy equipment that does require force to carry.
4. Flexibility-The ability to maximize range of motion at any given joint. On SWAT sometimes, an officer must go into some of the most akward positions in order to take a perfect shot.
5. Power-The abilityof muscular units to apply maximum force in minimum time. When SWAT officers confront a dangerous subject, it may seem more logical to strike the opponent then to tacklethem. So this is why power is very important.
6. Speed-The ability to minimize the time cycle of a repeated movement. A SWAT officer must be able to literally run to the sound of gunshots, he must be able to chase suspects, and both requires speed.
7. Coordination-The ability to combine several distinct movements into a singular distinct movement. Although few people realize it,SWAT officer’sare martial artist’ andthey must be able toswing there weapons out of the way while simultaneously arresting a suspect.
8. Agility-The ability to minimize transition time forom onbne movement to another. SWAT operators are constantly miuxing up theremovement and switching roes.
9. Balance-The ability to control the placement of the bodies center of gravity in relation to its support base.This iz the most important quality to SWAT operatos because without balance, there will be no accuracy in a shootout.
10. Accuracy-The abikity to control movement in any given direct or at a given intensity. This is especially important to an officer in a fight.

Every single workout done required maximum aggression which completely exemplifies the aggression needed from a SWAT officer for all operations.

An example of a workoutwould be.

Five rounds for time of:

135 pound Overhead squat, 5 reps

10 Toes to bar

40 pound dumbbell Hang squat clean, 15 reps

20 Double-unders\

This workout is a non stop beat down of ones body. These workouts completely work on all aspects of the 10 physical skills needed for a workout. A usual workout took me an hour each day, done usually 5 times a week.