8 Weeks To Tactical Fitness

Any discussion about the fittest men and women in the world has to include "tactical athletes" atsome point. From special operations warriors to SWAT officers, these operatives have to maintainelite fitness not as an option, but as a necessity. For them, being out of shape doesn't result in failingto fitness gear pro ob 600 set a PR or bailing on a squat. It could be a matter of life and death--theirsor someone else's.

The training required to be a 24/7-fit tactical athlete is as unique and unpredictable as their dutiesand schedules, which makes it tough to make any generalizations about how they should train.However, there's no doubt about the types of qualities that make these men and women effective.

If you're preparing for a career in a tactical field, or just want to train like hell for anything andeverything, the field can throw at you, this is your plan.

But make no mistake: This style of training isn't just for special operators. "We can all can benefitfrom training in a tactical style," says Steve Weatherford, NFL player and True Grit athlete."Balancing strategic strength work, power training, and running intervals has been a game changerfor me--literally! It leaves me lean, conditioned, and packing more strength per pound than ever. Butjust as importantly, it trains the sort of undefinable grit that serves helps our fighting men andwomen accomplish any grueling and unpredictable physical task. Who doesn't want that?"

If you're preparing for a career in a tactical field, are a soldier or officer in need of a plan, or justwant to train like hell for anything and everything the field can throw at you, this is your plan. This isthe gritty world of tactical fitness.

The Operative Word

Depending on the specific needs of his or her job, individual demands for any tactical athlete willvary. There are a few principles that are universally present, however. An effective training programfor any tactical operator needs to focus on:

Injury prevention

Aerobic and anaerobic conditioning

Strength

Power

Injury prevention tops the list of priorities because an injured operator is a liability to themselvesand their team, plain and simple.

Strength and power are important for any type of combat athlete.

Aerobic conditioning is also paramount, for several reasons. First and foremost, aerobic conditioningis vital to the job itself. Tactical operators need conditioning that goes beyond the anaerobic system.Whether it's chasing a suspect, running up 15 flights of stairs to a fellow officer calling for help, orwrestling with someone who refuses to go quietly, eventually the aerobic system plays a significantpart.

In addition, many organizations still measure aerobic capacity in some form as a job requirement.Anaerobic training comes into play at those times, when shorter bursts of conditioning arenecessary.

Strength and power are also important for any type of combat athlete. When overcoming resistancefrom hostile opposition, if all other things are equal, the stronger and more explosive person willwin. In addition to raw power, there are also more specific strength demands for the tactical athlete,such as grip and neck strength.

How to have it all

Even with all the varying qualities a tactical athlete needs, having an effective program isn't enough.The program also needs to be an efficient one that doesn't present needlessly complicated dailydemands. For that reason, the program I've presented below can be arranged a couple of differentways.

Perform the warm-up before each workout, followed by strength training. As for the conditioningworkouts, you can perform them either directly after the strength training or as independentworkouts. The former option will help you learn to keep going when your muscles want to stop. Thelatter will allow more intensity.

You'll notice a strong emphasis on unilateral movements to develop balance and prevent injury. Thestrength-training portion is designed to build strength and explosiveness, and is broken into ahigher-volume initial phase to develop a strong base, followed by a higher-intensity phase focused onraw strength and power.

The burning sensation you'll soon feel in your forearms is a sign that you're also developing gripstrength. For the tactical athlete, grip strength is immensely important, whether for controlling anunruly suspect, climbing, or weapon retention. Using thick grips is a great way to develop handstrength, so expect to use them in a range of lifts.

The conditioning portion of this program follows a similar pattern to the strength training. The firstfour weeks are designed to develop a strong aerobic base, followed by a higher-intensity block witha higher focus on anaerobic development.

Two Months to Tactical Strength

Warm-up

Strength training

Month 1, Week 1

Month 1, Week 2

Month 1, Week 3

Month 1, Week 4

Month 2, Week 1

Month 2, Week 2

Month 2, Week 3

Month 2, Week 4

Conditioning

Weeks 1-4 (After strength work or on separate day)

1

Running2 miles as fast as you can

Week 5

Week 6

Week 7

Week 8

Strength and athleticism for any challenge

The end result of this program is a stronger, fitter, grittier athlete or combatant--no matter whattype of uniform he or she wears. When you're done, you can repeat the plan again, building on theprogress you've made, or you can begin a different program with different goals.

What you pick is up to you, because you'll be--and feel--ready for anything after this!

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About The Author

Chris Smith is a strength coach from New York City and the founder of Train Better Fitness.

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