On the set of the CBS police drama SWAT there is a trailer that occasionally appears on the screen as a mobile command unit. But you won’t find any crime-fighting technology in it. Instead, it is equipped with a cache of fitness equipment. You’ll also find actor Jay Harrington here if he has a few hours to kill between filming.
“The LAPD SWAT is the top tier of police operations, and these people don’t play around,” Harrington told Men’s Journal.
The actor plays Sergeant II David ‘Deacon’ Kay, a 10-year SWAT veteran and a senior member of the Last Defense unit featured on the show. The role is intricate and provides a glimpse into the physical, emotional, and mental tenacity it takes to put on a bulletproof vest every day while your family is worried at home.
Before the series began, the cast underwent an in-depth boot camp for police maneuvers. As you can imagine, the best educator was raw experience. “I put on my tactical gear, took the main weapon and was shocked at the weight of it,” says Harrington. The strain became more apparent after hours on set, and getting through the intense action of the show took its toll – especially given the star’s nearly 50. Bodies don’t recover like they did in their 20s and 30s.
As Harrington was preparing for last season, he decided he needed a little help to get in tip top shape. He was connected to trainer Andre Bolourchi by his friend Chris Mogaddam and was on a program to gain solid muscle mass at Double Ops in Santa Monica. The partnership was a success. The 49-year-old felt stronger than ever and increased significantly compared to previous seasons.
The benefits go beyond aesthetics. Harrington moves more smoothly through the raid sequences, led by serial police expert Otis Gallop, a veteran of the San Diego SWAT. “It’s important that we tell these stories correctly, and Otis makes sure we do that,” says Harrington. “Not to mention he’s a beast too. I have the greatest respect for these guys and want to do them justice. “
Courtesy of CBS
The push-pull workout that made SWAT actor Jay Harrington stronger than ever at 49
Bolouchi designed a pull-pull program with the goal of building strength and adding size without making Harrington too bulky. The trainer’s first step was dialing in the actor’s form and varying the classic exercises. This workout is a look into one of those workout days that targets the back and biceps. Go down the list, finish the prescribed number of repetitions, and rest for 60 to 90 seconds between exercises before starting again at the top. Complete three rounds.
Since Harrington already spends a lot of time on his feet while filming, they focused more on the core than the legs. Additionally, one of the actor’s favorite outdoor activities is walking steps in the Santa Monica sunshine. “I like to sweat outside as much as I can,” he says. “These days I found it to be an important routine for my mental and physical health.” So if you’re looking for a workout finisher, hit the sidewalk or find some stairs.
1. Hex bar deadlift x 12 reps
How it goes: Position yourself in the middle of an air-termination rod with your feet hip-width apart. Bend at your knees and fold at the hips to lower the handles. Dig your heels into the ground, dig into your core and maintain a flat back and proud chest as you push the weight up. The movement should be powerful and explosive. Activate your glutes at the top of the motion and bring the bar back to the floor in a slow, controlled motion.
2. Barbell reverse grip series x 12 reps
Position yourself behind the barbell with your feet shoulder-width apart. Bend at your knees and fold at the hips to lower yourself and grip the bar with an underhand grip. Raise the barbell, keeping your arms fully extended and your back parallel to the floor. Start the repetition by pulling the bar toward your waist, using only your arms, and bringing your elbows behind your back. Hold for a moment, then return to the starting position.
3. Static hip extension with one arm row of dumbbells x 12 repetitions per side
Bring a dumbbell to a Roman chair or hyperextension bench. With your right hand extended, grab the dumbbell just under your shoulder and use the equipment to get into a static hip extension. Keep your spine straight as you row the bar straight back, and track your elbow close to your side. Take a short break, then return to the starting position. Do all the repetitions on one side, then switch.
4. Resistance band lat pulldowns x 12 reps
Secure your resistance band over your head. If the band is not secured high enough, you can drop to your knees for proper positioning. Slowly pull the band towards your chest while squeezing your shoulder blades together and aligning your head with your spine. Take a short break, then return to the starting position.
5. Barbell bicep curl x 12 reps
Hold a barbell with an underhand grip and your hands shoulder width apart. Keep your shoulders and upper arms still and rotate the bar towards your chest. Bring the bar up to your shoulders and compress your biceps at the top. Take a short break, then return to the starting position.
6. Dumbbell Concentration Curl x 12 reps
Sit on a flat bench with your legs wide apart and feet flat on the floor. Take a dumbbell with an underhand grip in your right hand and place the back of your upper arm against your inner right thigh. Your torso should be bent so that your arm can be fully extended. Slowly roll the barbell to your right shoulder without moving your upper arm out of position. Take a short break, then return to the starting position.
SWAT is now in its fourth season on CBS.
Subscribe to YouTube for access to exclusive gear videos, celebrity interviews, and more!