TACTICAL STRENGTH TRAINING

So, with respect to the Tactical Strength Challenge (www.tacticalstrengthchallenge.com), established by the wonderful people over at Dragondoor, I will formulate a workout schedule that attacks all the necessary components of “tactical strength”. These components are listed as: the ability to pick up heavy things (ammo boxes, heavy equipment, bodies), to pull oneself up and over obstacles with gear (guns, body armor, belt kit, etc.), and the ability to carry out general fighting tasks with a good measure of cardio-respiratory and strength endurance. These issues will be addressed by the deadlift, the weighted pullup, and the one arm kettlebell snatch. The deadlift develops full body strength and resilience. The deadlift will develop your body from top to bottom. The weighted pullup will help you handle your own bodyweight and then some, in a tactical situation. Make sure the pull-ups are done from a dead hang, Adam’s apple to the bar fashion. No kipping, bent elbow, half-assed pullups. The one arm kettlebell snatch will take care of your heart, lungs, and your muscular endurance. It will allow you to perform difficult tasks for the long haul and help you develop the resilience to take punishment and return the favor when necessary.
Men or women can do this workout, as it is adjustable to your own ability level. Training will take place five days per week, on the days of your choice. Here’s what it looks like:
Day 1 and 3
Deadlift – 5,4,3,2,1 (increase the weight by 10 pounds each set)
Weighted Pullup – ladders to limit (for example: 1,2,3,4,5,4 then back to 1,2,3,4,3, then back to 1,2,3,3, etc., all the way to only 1 rep)
Snatch – 70-80% of max in 4-8 minutes (For example: you can do 100 reps in 5 minutes at 100% effort. You would only do 70-80 reps in 5 minutes, taking breaks as needed).
Day 2 and 4
Kettlebell Military Press – 3 sets of 5 reps each side (7-8RM weight)
Hanging Leg Raise – 3 sets of 5
Heavy Kettlebell Swing – 70-80% of max in 2-4 minutes
Day 5
Turkish Getup – 3 sets of 3 reps each side
Man-Makers
Light Kettlebell Snatches x 10 each
Pushups x 25
¼ mile jog
Repeat x 8
A few points to note:
- The deadlifts will start in the first week will start with the top single 20 pounds
below your max. Increase the starting weight five pounds per workout and
calculate your other sets accordingly.
- The pullups are done with or without weight. If you can only do a couple pull
ups, get help from a partner to get at least 5. Start with one pullup, rest, two
pull-ups, rest, three, etc., until you cannot top the reps from the last set. Then
start back at one rep and continue until you cannot top one rep.
- The TSC tests the snatches with a 24kg kettlebell for most men and a 16kg for
women. So, if you use these weights for your Days 1 and 3 weight, use the
32kg or 24kg for your heavy swings and the 16kg or 12kg for your light
snatches.
- You can make the Military presses heavier as you see fit, just remember that it is
not one of your immediate goals.
- For the Man Makers on Day 5, take it easy with the jog. This day is for
conditioning, and the jogs are used as recovery.
- Every fourth week, reduce all the volume for the week by half, and use the 5th
day as a test day for the deadlift, pullup and snatch. The deadlift is done as a
1RM attempt. The pullups are done for max reps (use 10kg of weight if you
want). The snatches are tested for max reps in 5 minutes (shoot for 100-120),
using a 24kg, 16kg, or if you’re a mutant, a 32kg kettlebell. You can rest when
you want and switch hands when you want.
- I suppose you could use this to train for the TSC if you wanted, but you can also
use this program to develop some solid strength and conditioning, even if you
don’t plan on competing.
- You can re-calculate all of your workout weights and percentages after the test
day. For the deadlifts, test your new max and start in week five with the top
single 20 pounds below your new max.
- You can skip the 5th day if you want, but don’t skip the other days.
- As always, adjust the weights and volumes to your abilities. Enjoy and stay
safe. Feel free to contact me with any questions you have.