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Periodization For The Tactical Athlete
Periodization For The Tactical Athlete
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2-5 Weeks
Tactical
environment,
gear, tactics
Strength
Endurance
6-8 Weeks
Durability
6+ Weeks
Above is the Tactical Athlete Periodization Model. This is classic periodization model that progresses
from base training or general physical preparation (GPP) to more specific training, and finally peaking for
performance. A classic periodization model is appropriate if you are training for optimum performance
at a specific date in the future. For example, you may be training for a deployment, school, or selection
test on a specified date. In this case, classic periodization would provide the most effective path to
reaching your goal. In this case, you should plan at least 2-3 weeks of tactical specific in the field
training, 6-8 weeks of tactical specific in the gym training, and 6 weeks or more of tactical base training.
Many tactical athletes are not training for performance on a specific date. They are training for a high
level of day-to-day performance. In that case a different periodization model is more appropriate. This
model is called non-linear periodization. Non-linear periodization involves training all of the capabilities
in the pyramid above, simultaneously, rather than sequentially. That way you get a bit of tactical base,
tactical specific in the gym, and tactical specific in the field each week. A non-linear periodization model
is presented in the Tactical Training Template document and will not be discussed in this document.
Upper Push:
Expected = Bodyweight bench press
Game-changer = Bodyweight bench press for 15 reps
Upper Pull:
Expected = 5 pullups
Game-changer = 15 pullups
Hip Hinge:
Expected = Bodyweight to 150% bodyweight deadlift
Game-changer = Double-bodyweight deadlift
Squat:
Expected = Bodyweight squat
Game-changer = Bodyweight (on bar) squat for 15
reps
Core:
Expected = Farmer walk with total bodyweight (half
per hand)
Game-changer =Bodyweight per hand
As you can see, there is some disagreement among coaches on this subject. There is no right answer.
However, somewhere in this ballpark is where we should set our benchmark goals. Base strength
training is simply a phase in which we are striving to achieve these benchmarks. Base strength training
looks a lot like a simple powerlifting program. That is because a simple powerlifting program is the most
effective way to build strength in the 5 basic movements. During base phase strength training, the goal
is to find those exercises that allow you to move big weights. Below is a list of the best candidates:
1. Upper body push: Standing barbell overhead press, bench press
2. Upper body pull: Barbell rows, pull-ups or chin-ups
3. Squat: Barbell back squat
4. Hip hinge: Deadlift
5. Core: Beginner level - planks, bridges, bird dog, superman etc..., Advanced level - Ab wheel, loaded
carries, chops, land mines, Turkish getups, windmills etc...
These are big, dynamic, whole body exercises that allow you to move lots of weight. They are the best
tools for the job. You could get strong using other exercises but why not use the best tool for the job?
Sure, you could get stronger using kettlebells, TRX, gymnastics rings, or bodyweight exercises. However,
they would not be as effective or fast at building the kind of whole body strength we are looking for in
the base phase. Notice that there are no sledge hammers, big tires, sandbags, kettlebells, TRX or other
tools. Later, in the "tactical specific in the gym" phase, you will get much more exercise variety,
including some of these tools. In the base phase we are focusing on pure strength in the basic 5
movements. Yes, it can be a bit repetitive and boring, but building "foundation" strength in the basics
takes some time focusing on the basics. There is no getting around that issue.
Detailed programming is beyond the scope of this document but there are plenty of good powerlifting
programs available. Some good choices are Starting Strength, 5 X 5, the Texas method, Wendlers 5,3,1,
and Westside Barbell. You will find plenty of information about all of these programs on the internet.
Any of these would be an excellent choice for a basic strength building powerlifting program. There is
not a ton of variety in this strength phase. In this case, the lack of variety is an advantage. Consistency
and progressive overload are the keys to strength development. Contrary to popular opinion, muscle
confusion can be counterproductive in this phase. There must be enough repeatability of the basic
movements in order to progress. A basic powerlifting program is best for achieving that goal.
You should remain in the tactical base strength phase until you have reached your strong enough
goals, or until it is time to move to the tactical specific in the gym phase.
Endurance: For the tactical athlete, endurance generally means moving on foot. This can be either
loaded or unloaded. In a tactical environment, movement is almost always loaded. At a minimum, a
bullet proof vest and weapons (plus some gear) will be carried for a minimum load of 20-35 pounds.
Combat loads are much higher. Unloaded endurance movement (running) is generally used for testing
(i.e., physical screening tests) or during tactical course training. As a result, endurance training involves
either training to pass a run test or multiple runs during a course, or moving distances under light loads,
or rucking heavy loads. Fortunately, for all of these tactical goals, tactical base fitness begins with the
same type of training.
The base fitness for all of these endurance tasks is a moderate volume (20-50 miles per week) of steady
paced running (not loaded). Steady pace is at about 75% of your maximum heart rate. If you use heart
rate to gauge intensity, make sure that you are using a measured maximum heart rate and not a
calculated maximum heart rate. The max heart rate prediction equations are notoriously inaccurate.
This is a comfortable pace. There are no hard runs performed during this phase. The reason that run
intensity is kept low is so that you can add more volume. Any intensity that we would add would take
away from our ability to add volume. Volume = miles per week. In this phase, we are striving for a
volume overload. We are looking for specific physiological adaptations that tend to take more time to
develop like increased capillary and mitochondrial density, as well as leg durability. You cannot shortcut
these adaptations with intensity. For some tactical training courses (i.e., BUD/S) you may need to run
10+ miles per day. In these cases, spending time building leg durability is a necessity if you want to
survive.
The structure of the run program during this phase is simple. Start with a conservative weekly mileage
and increase by about 10% per week. If you are a novice runner, take a back off week (reduced
mileage) every 4 weeks. The types of adaptations we are trying to achieve depend primarily on the total
mileage per week and not on how that mileage is structured. However, recovery is easier if the mileage
is spread out, rather than concentrated in a few runs. For example, 5 X 6 miles is easier to recover from
than 3 X 10 miles. If you need to train for load carriage, you can substitute one run per week for a ruck.
Keep the load light for now (15% - 25% of bodyweight) and gradually increase the distance of the ruck.
Count ruck mileage like run mileage. There is no strong enough endurance equivalent in this case but
certainly you do not need to exceed 50 miles per week. Stay in this endurance phase until it is time to
move to the tactical specific in the gym phase.
Durability: Strong + good endurance base = durable. A big part of durability is already covered with the
strength and endurance parts of tactical base training. However, there are other considerations:
1. Current injuries. This is the #1 durability priority during tactical base training. Get some professional
help if available. Have your injury evaluated by a physical therapist and follow the therapeutic
recommendations. The therapeutic exercises or stretches can be incorporated into the strength training
program and done as either a warm up, between sets, or afterward. For example if you have a tight
hamstring, you can stretch it thoroughly between sets of squats or after the workout. This is the time
to aggressively deal with any mobility (flexibility) and stability (strength) issues. It may require
additional exercises to be added to your program. Try to add them in to your program in a way that
does not interfere with your overall goal (getting stronger in the basic lifts).
2. Injury history: If you have a history of a particular type of injury, you will want to address this
proactively during tactical base training. For example, if you have a shoulder that is prone to popping
out of socket, some kettlebell windmills and get ups with light weight can be done as part of your warm
up prior to your strength training session. If you have a tendency to develop hamstring strains, you
would want to include some hamstring strengthening as part of your strength training program.
3. Tactical Injury potential: This consideration is a lower priority than the first two but it is still
important. If you can identify the common types of injuries experienced during the tactical training,
test, deployment, or event that you are training for, now is the time to start addressing those injuries
through proactive training.
There are way too many injury possibilities to make specific recommendations in this document but we
can provide some general guidance in terms of what to address and when.
Faulty movement patterns: These are best addressed during a warm up. Exercises like goblet squats or
Turkish get ups that are designed to train you to move better under load are best done as a warm up.
Stability or strengthening: This is best addressed during the strength training session. Place the
exercises so that they do not detract from the performance of your basic lifts.
Mobility or flexibility: This is best addressed after your strength training session. Flexibility training is
more productive when the muscles and joints are warm.
Summary: Tactical base fitness is the simplest phase. Drive up strength in the basic lifts until you are
either strong enough or until it is time to move on to the tactical fitness in the gym phase. Do an
increasing amount of steady paced running, including a once per week ruck if applicable. Add in any
special strength or mobility exercises to address injury concerns. That is it. No fancy stuff yet.
7. Do not load bad movement, and never, ever put speed or explosiveness on top of dysfunctional
movement. Strength coach Dan John likes to say, "Fundamental movements are well.....fundamental.
Strength training is loaded movement and the movement should be graceful."
8. You should consider including the basic barbell lifts at least once per week each, especially if you
have not achieved your "strong enough" goals. If you are plenty strong, you can emphasize this less.
The bottom line is that until you are "strong enough," strength trumps everything else.
9. Loading is important. You will not achieve meaningful loading with burpees and air squats alone.
Load like you mean it. This is especially true of the "odd" lifts (i.e., lifting stones or sand bags).
10. Some cross body loading is useful. Exercises like cross body chops, land mines, and heavy sledge
hammer work are good choices.
11. Do some sprinting, loaded and unloaded. Include some agility drills. Hill sprints are also a good
choice. Sprints make a great metabolic conditioning finisher.
12. Pick things up off the ground. Try sand bags, logs, atlas stones, rocks, dumbbells, kettlebells or any
odd object. Variety is the key here.
Tactical in the gym strength session design
1. Start each strength session with a mobility warm up. Consider moves like lunges, goblet squats,
overhead squats, shoulder dislocates, Turkish get ups, windmills etc. The warm up should take 5-15
minutes. Focus on any problem areas. Some of the movements in the strength training tactical
considerations list can be included here.
2. Spend no more than 40 minutes on your strength portion. If you are going longer than that you are
probably doing body part training or sacrificing quality for quantity. Incorporate one of the basic barbell
lifts and as many of the considerations from the tactical considerations list above as you can within 40
minutes. The session should be more of a steady grind than an "as many rounds as possible" approach.
3. Add a 5-10 minute metabolic conditioning finisher to the end of the workout. The purpose of the
finisher is not strength, but conditioning. Push it hard and drive your heart rate up. Some of the
movements from the strength training tactical considerations can be accomplished here.
4. Perform a little flexibility work at the end. Focus on pecs, shoulders, hips, hamstrings and calves.
Endurance: After building a good base of endurance fitness in the "tactical base phase," it is now time
to get more specific. The adjustments that you make to your endurance program in this phase depend
on your specific tactical goals. Some specific considerations are discussed below.
Rucking: Rucking once per week is plenty if supplemented with a running and strength training
program. The Army has done a considerable amount of research on rucking. It turns out that heavyshort rucks transfer well to light-long rucks but the opposite is not true. Therefore, time constrained
athletes can get away with just heavy-short rucks. When they have to go light-long, it will be no
problem. However, the best solution is to do both and to alternate weekly. As with all fitness programs,
progressive overload is important. The pace is generally the same for all rucks (4 miles per hour .5
miles per hour). For the light-long rucks, keep a fixed weight and increase the distance over time. For
the heavy-short rucks, keep a fixed time (i.e., 40-60 minutes) and increase the load over time. Never run
with a ruck in training. You may need to do so as part of a selection course, or in a real tactical situation,
but running with a ruck in training is way too risky. If you are training with a heavy ruck, when you need
to run, you will be ready. The exceptions are a very light ruck (25 pounds or less) or short sprints (< 50
yards). For a more detailed discussion of rucking, as well as a detailed program, refer to the rucking
document.
Run testing: The most common run testing distances are 1.5 miles, 2 miles and 3 miles. Some programs
use 6 miles or a 10K. Fortunately, there is not much difference in training for these varied distances. All
of these distances would be run at a pace that exceeds the lactate threshold. During this phase, 3 runs
plus a ruck are recommended. Good runners could get away with 2 runs plus a ruck. Two weekly run
structures are proposed below based on run test distance.
Endurance Training for 1.5 - 2 Mile Run Test
First 2 Weeks
Tempo
VO2 Max Intervals
Last 6 Weeks
VO2 Max Intervals Tempo
Tempo
VO2 Max Intervals
Ruck
Ruck
Tempo
Ruck
See the "Endurance Training Programming" document for more information on how to structure tempo
and VO2 max runs. VO2 max intervals (typically 800 yd or meter intervals) are run at your best mile
pace. Tempo intervals are run at your 10K race pace. As with all fitness programming, include
progressive overload in your plan. Increase the amount of tempo and the number of VO2 max intervals
during your run sessions. Most people should top out at 40 minutes of tempo and 6-8 VO2 max
intervals.
Run intensive school or training: If you are going to participate in a run intensive selection or course, it
is vital that you maintain excellent run leg durability. A small adjustment to the run plan above should
be more than adequate. Good runners, who are not worried about their run test times, should replace
one of the runs above with a long run (up to 2.5 hours max). Those who still have some work to do on
the run should ideally find time in their schedule to add in a longer run (up to 2 hours) to the program
above. Again, progressive overload should apply. Gradually increase the length of the long run. The
long run can be split (i.e., 1 hour in the morning, and 1 hour in the afternoon). The long run is done at a
"steady" pace (see the "Endurance Training Programming" document).
Mike Prevost earned a PhD in exercise physiology from Louisiana State University in
1995. He specialized in muscle physiology and metabolism. Throughout his college
years (10 years total) he worked as a personal trainer in various gyms and fitness
centers. He has trained athletes for many different sports including triathlon, ultra
running, surfing, power lifting, bodybuilding, mixed martial arts, football, basketball and
more. After finishing his PhD, he took a commission in the U. S. Navy as an Aerospace
Physiologist in the Navy Medical Service Corps. While serving in the Navy he
developed human performance training material for the U. S. Special Operations
Command. He developed new fitness standards for Navy rescue swimmers. He
served as a consultant to the USMC in evaluating the safety of the USMC Combat
Fitness Test. He also served on a Navy committee tasked with proposing alternatives
to the Navy physical fitness test. He trained thousands of aviators and aircrew on
survival techniques, physiology, and human performance. He also served as the
Director of the Human Performance Laboratory at the U. S. Naval Academy, where he
performed physiological testing of athletes to improve performance, developed the
Principles of Strength and Conditioning Course for all Midshipmen, and served as the
director of remedial fitness training programs. He has over 25 years of experience in
working with athletes.