Any discussion about the fittest men and women in the world has to include "tactical athletes" at so...

1. 8 Weeks To Tactical Fitness
Any discussion about the fittest men and women in the world has to include "tactical athletes" at
some point. From special operations warriors to SWAT officers, these operatives have to maintain
elite fitness not as an option, but as a necessity. For them, being out of shape doesn't result in failing
to fitness gear pro ob 600 set a PR or bailing on a squat. It could be a matter of life and death--theirs
or someone else's.
The training required to be a 24/7-fit tactical athlete is as unique and unpredictable as their duties
and 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 and
everything, 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 benefit
from 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 changer
for me--literally! It leaves me lean, conditioned, and packing more strength per pound than ever. But
just as importantly, it trains the sort of undefinable grit that serves helps our fighting men and
women 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 just
want to train like hell for anything and everything the field can throw at you, this is your plan. This is
the gritty world of tactical fitness.
The Operative Word
Depending on the specific needs of his or her job, individual demands for any tactical athlete will
vary. There are a few principles that are universally present, however. An effective training program
for any tactical operator needs to focus on:

2. Injury prevention
Aerobic and anaerobic conditioning
Strength
Power
Injury prevention tops the list of priorities because an injured operator is a liability to themselves
and 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 conditioning
is 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, or
wrestling with someone who refuses to go quietly, eventually the aerobic system plays a significant
part.
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 are
necessary.
Strength and power are also important for any type of combat athlete. When overcoming resistance
from hostile opposition, if all other things are equal, the stronger and more explosive person will
win. In addition to raw power, there are also more specific strength demands for the tactical athlete,
such as grip and neck strength.

3. 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 daily
demands. For that reason, the program I've presented below can be arranged a couple of different
ways.
Perform the warm-up before each workout, followed by strength training. As for the conditioning
workouts, you can perform them either directly after the strength training or as independent
workouts. The former option will help you learn to keep going when your muscles want to stop. The
latter will allow more intensity.
You'll notice a strong emphasis on unilateral movements to develop balance and prevent injury. The
strength-training portion is designed to build strength and explosiveness, and is broken into a
higher-volume initial phase to develop a strong base, followed by a higher-intensity phase focused on
raw strength and power.
The burning sensation you'll soon feel in your forearms is a sign that you're also developing grip
strength. For the tactical athlete, grip strength is immensely important, whether for controlling an
unruly suspect, climbing, or weapon retention. Using thick grips is a great way to develop hand
strength, 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 first
four weeks are designed to develop a strong aerobic base, followed by a higher-intensity block with
a 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

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 what
type of uniform he or she wears. When you're done, you can repeat the plan again, building on the
progress 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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