How to Dominate SWAT Selection: Training for Rope Climbs, Pull-Ups, Sprints & Loaded Carries

Speed under stress. Short sprints with body armor to test your endurance, agility, and recovery

SWAT selection isn’t about being strong in one area—it’s about being well-rounded across every event. Rope climbs, pull-ups, short sprints, obstacle courses, and loaded carries test your total-body strength, endurance, and ability to perform under stress. Many candidates excel in one area but struggle in another—great at pull-ups but weak on the obstacle course, fast on sprints but burn out on heavy carries. That’s where training smarter makes the difference. At Command Athlete Performance, we build customized training plans that develop your strengths while fixing your weak points—because in SWAT selection, there’s no hiding from what you can’t do.

Why SWAT Selection Exposes Weaknesses

Every SWAT candidate has natural strengths and weaknesses. Some guys can crush pull-ups but struggle on loaded carries. Others have great sprint speed but gas out on the obstacle course.

SWAT selection doesn’t just test fitness—it tests complete tactical athleticism.

✔ If your grip is weak, your rope climb and pull-ups will fail under fatigue.

✔ If your core is underdeveloped, your obstacle course and loaded carries will suffer.

✔ If your endurance isn’t dialed in, your short sprints and drags will crush you after repeated evolutions.

This is why cookie-cutter training plans don’t work—you need a program built for your specific weaknesses and strengths.

How to Train for SWAT Selection's Core Events

1. Rope Climbs – Grip Strength & Pulling Power

Rope climbs require more than just upper body strength—you need:

✔ Grip endurance to maintain control under fatigue

✔ Lat and bicep strength to pull without burning out

✔ Leg drive efficiency to reduce arm fatigue

How to Train for Rope Climbs:

🏋️ Thick Bar Dead Hangs (3x max time) – Builds grip endurance for sustained holds.

🔥 Rope Pulls (3x10 feet, weighted if possible) – Develops arm & back pulling power.

🚀 Legless Rope Climbs (3-5 reps, controlled pace) – Builds pure upper-body climbing strength.

2. Pull-Ups – Upper Body Strength & Endurance

Pull-ups are a standard SWAT test event, and body armor makes them harder.

How to Train for Pull-Ups:

💪 Weighted Pull-Ups (5x5 reps, 10-20 lbs) – Builds max strength for body armor wear.

🔥 Ladder Sets (2, 4, 6, 8, 6, 4, 2 reps, minimal rest) – Trains endurance under fatigue.

⚡ Dead Hang Holds (3x30-60 sec) – Strengthens grip and shoulder stability.

3. Short Sprints – Explosive Speed & Quick Recovery

Sprints in SWAT selection aren’t about running for miles—they’re about:

✔ Explosive acceleration

✔ Rapid direction changes

✔ Recovering quickly between efforts

How to Train for Short Sprints:

🏃‍♂️ Hill Sprints (6x30 yards, full recovery) – Builds explosive power.

🔥 Pro Agility Drill (3x each direction) – Improves change of direction under stress.

🚀 Sled Pushes (4x20 yards, moderate weight) – Trains leg drive and acceleration.

4. Obstacle Course – Total Body Coordination & Endurance

The obstacle course tests how well you move under fatigue, load, and stress.

How to Train for Obstacle Courses:

🔥 Lateral Plyo Jumps (3x10 per side) – Improves agility for quick movement over obstacles.

💪 Hanging Leg Raises (3x12 reps) – Strengthens core for climbing, vaulting, and jumping.

⚡ Loaded Wall Climbs (3x5 reps, body armor on) – Mimics real-world SWAT barriers.

5. Loaded Carries & Drags – Grip, Core & Work Capacity

Carries and drags are where a lot of candidates fail. The combination of:

✔ Grip fatigue from rope climbs & pull-ups

✔ Lower body exhaustion from sprinting

✔ Core strength for stabilizing under load…makes this event a brutal test of endurance and strength.

How to Train for Loaded Carries & Drags:

🎒 Heavy Farmer’s Walks (3x40 yards, heavy weight) – Builds grip, posture & core stability.

🔥 Sled Drags (3x20 yards, heavy load) – Mimics SWAT team rescues & load-bearing.

💀 Body Armor Sandbag Carries (3x30 yards, moderate pace) – Simulates fatigue under gear.

Pull-ups, rings, and rope climbs are critical exercises in developing strength for SWAT selection.

Why Custom Training Makes the Difference

Most SWAT candidates overtrain what they’re already good at and ignore their weaknesses. That’s why so many fail at events they never expected to struggle with.

At Command Athlete Performance, we analyze your strengths and weaknesses first before designing a customized plan that optimizes YOUR performance.

✔ Your program is built around your schedule, weaknesses, and strengths.

✔ We track progress, making adjustments based on your fatigue & performance.

✔ Every session is structured to improve what will ACTUALLY get you through selection.

SWAT selection isn’t about being good at one thing—it’s about being well-rounded. We make sure you’re ready for all of it.

Command Athlete Performance, founded by a U.S. Army Special Forces Veteran, delivers elite online tactical fitness training for military personnel, law enforcement officers, SWAT teams, and special operations candidates. Our custom fitness and mental resilience programs build endurance, durability, and peak performance for high-risk environments. Whether you're preparing for the police academy, SOF selection, SWAT training, or military basic training, or you're a retired operator looking to maintain longevity, our remote coaching ensures you perform at optimal levels in any environment.

📲 CONTACT US to start training for SWAT selection the right way.

📚 References:

Lockie, R. G., Dawes, J. J., Kornhauser, C. L., & Holmes, R. J. (2018). Tactical performance metrics in law enforcement selection programs. Journal of Strength & Conditioning Research, 32(5), 1427-1436.

Williams, B., & Smith, R. (2021). Grip strength and endurance as predictors of SWAT candidate performance in selection. Military Medicine, 186(4), 312-319.