The tactical athlete is always balancing training routines that build a foundation of strength and durability with those that develop endurance and work capacity. Here is a practical workout that puts tactical fitness into practice. This is a classic tactical fitness matrix combining strength, calisthenics and cardiovascular conditioning into a single, cohesive training day.
Here we combine best practices of training style to create a program that helps the athlete “get good at everything.” This workout is designed to test your ability to transition seamlessly between heavy tactical strength and high-heart-rate endurance. We aren’t just building muscle for show; we are building a machine that can carry the gear, go the distance, and still have the gas left to complete the mission. That is tactical fitness in a nutshell. Here is a leg strength/stamina and endurance workout in two sessions, but if you have the ability, you can do it all in a single session:
Tactical Strength (Heavy)
Deadlifts, Hanging Knee-Ups and Farmer Walks
Go heavier on this first event after a warmup and progressive build-up each set. It is smart to do the more technically challenging and physically demanding events first in the training day. Then, calisthenics and cardio will be a good followup to the lift.
Repeat 4 times:
- Deadlift, 3-5 reps (heavy; use hex bar or straight bar)
- Hanging knee-ups, 10-15 (rest as needed with walk for 1-2 minutes)
Repeat 4 times:
- Farmer walk, 100 meters with two 45-pound weights (plates, dumbbells or kettlebells)
- Plank pose, 1 minute
Calisthenics/High-Rep Stamina (Light)
You can mix this with a variety of cardio if you prefer and combine the cardio section into a single routine or keep them separate:
If pressed for time and you cannot do a separate cardio session, try this version that mixes calisthenics and cardio. Select one of the options: Run, bike or ruck 30 minutes, but every 5 minutes, stop to do 20 air squats and 20 lunges per leg.
The Cardio Flush
3- or 4-Mile Run, 1-Mile Swim With Fins, or 4-Mile Ruck
Keep the cardio separate from the calisthenics if you need to work on your pacing for running, swimming or rucking. We call these events part of the Spec Ops Triathlon. For today, just pick one. If you ever wonder which one to choose, pick the one you are not good at. Turning weaknesses into strengths is key to becoming a tactical athlete.
You can add 5-6 sets of air squats and lunges after the cardio you choose to finish your leg training day.
This workout includes several built-in testing events, such as deadlifts, farmer’s walks, plank poses and running. Incorporating testing events into a normal training day is critical to scoring well on fitness tests, which may be a determining factor in acceptance into advanced training programs, making rank and leadership roles in some military jobs. Check out more workout ideas at the Military.com Fitness Section as well as fitness testing, stress mitigation and recovery information, and much more.
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