3 Month Strength and Power Program for the Tactical Athlete.
With the DOMEX Strength & Fitness Program design
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Course Curriculum:
Course Overview:
In order for the men and women that are serving in today’s law enforcement profession to perform optimally in their assigned duties, they have to prepare themselves as “Tactical Athletes,” and a sound program design based upon muscular endurance is paramount. A tactical athlete is an individual that is in the law enforcement, firefighter, military or 1 st responder profession that needs to possess the athletic prowess to perform optimally day in and day out within their job description. These individual’s professions are without a doubt, extremely challenging and rewarding but are encountered with a myriad of variables. No matter what the 1 st Responder’s current assignment is, training as a tactical athlete will contribute to optimal performance and career longevity. Strength and conditioning is paramount in order to elicit premium physiological adaptations that will result in becoming a better public servant, for themselves, their co-workers and the community they serve. They need to exhibit feats of: strength, power, muscular endurance, aerobic capacity, anaerobic capacity, flexibility, stability and mobility through everyday functional movements to aid in better human performance. Whether you are a tactical athlete, planning to become one or want to train like one then we have the right programs for you. The tactical athlete lastly, needs to move their body in all three anatomical planes of motion confidently and precisely for better performance and to avoid the onset of musculoskeletal injury (MSK).
Course Description:
The program design included here is for the individual to work on their development of strength and power
which is a key component for career success and career longevity. Additionally, strength and power is crucial for
the tactical athlete who find themselves lifting and moving external loads or resistive forces repeated times
throughout their daily jobs. Training for strength is the body’s ability to exert maximal contractions and repetitions
with a certain force or object. An example would be to conduct a bench press, squat or deadlift for generally 2-6
repetitions. This repetition count correlates to an intensity of approximately 85-97% of your One Repetition
Maximum (1RM) which would be at a maximal force. Lastly, in a strength and power training program, the rest
periods are generally kept at the 2-5-minute time period. This training assists the tactical athlete by stressing their
phosphagen and glycolytic energy system by maximizing and completely restoring the time your muscles energy
are able to fully rest and replenish themselves. Therefore, the body then begins to handle and adapt better to
stress. In a strength and power routine, the volume is low but the intensity is high, whereas in a muscular
endurance routine, the volume is low but the intensity is high. A sound strength and power routine such as this
will assist you in making the physiological adaptations that will improve your anaerobic strength and power
needed to perform your best in your job or in daily life. Training for strength and power will mitigate an
individual’s risk for musculoskeletal injury or MSK. When beginning this program and progressing through same,
your strength will improve and the eventual addition of weight added to your routine will increase. Keep in mind
to generally not make more than a 10% weekly linear progression of weight added from week to week for best
safety practices.
How a tactical athlete training program prepares for functional fitness.
Now that the job description and role of a ‘tactical athlete” is clearly defined, and why muscular endurance is
needed for the tactical athlete, then how does an individual train like a “tactical athlete?” Some of the variables that need to adhered to when implementing a sound program design for a “tactical athlete” should be centered
upon the following:
(1) Conducting training based upon a tactical athlete’s job description entails devising a program design for
what they do through utilizing the three anatomical planes of human movement. All tactical athlete’s need to be
able to efficiently move their bodies in the sagittal, frontal and transverse planes of motion. Training this way
makes the tactical operator better equipped to successfully conquer any physically demanding task they
encounter. Not only does this accomplish these objectives but equally important, assists the operator in aiding
them in preventing Musculoskeletal (MSK) injuries. The three anatomical planes of human movement are thefollowing: (A) Sagittal plane which separates the left and right sides of the body, (B) Frontal plane which separates
the anterior and posterior of the body and (C) Transverse plane which separates the upper (superior) and lower
(inferior) halves of the body.
“Tactical athlete” training through all 3 anatomical planes of human movement.
The following is a brief list of how a “tactical athlete” should center their training upon which takes into
account of all three anatomical planes of movement. This is not an all-inclusive list but rather a representative
sample of the desired movement patterns in order to elicit optimal physical performance.
Resistance Training Exercise Techniques – Bench press, deadlift, squat, Romanian Deadlift, front squat, goblet
squat, Farmers walk, push press, landmine press.
Bodyweight Exercises: Pull/Chin-ups, push-ups, planks, TRX Bands, dead bar hangs, wall sits and unconventional
methods such as sandbags.
Flexibility and Mobility Exercise Techniques and Programming – Mobility is affected by one’s ability to move freely
through coordination and without restriction. Flexibility does not indicate the ability of movement but rather the
ability for one to develop a range of motion for ones muscles, ligaments and tendons. Stability is ability to maintain
control of joint movement around its axis. Types of stretching – Static, ballistic and dynamic. It should be noted
that “dynamic stretching” is considered one of the premium forms of stretching to be effected before conducting
an exercise session as it raises the core temperature of the body in preparation for exercise. (Further explanations
of dynamic stretching with examples can be found at our IG page of @Domexstrengthandfitness and linked articles
on our website.)
Entry level components devised for today’s tactical athlete in law enforcement
The following is a 3-month program design of four workouts devised into a two-day upper and two-day lower body
split to be conducted for anaerobic strength and power through resistance training. Note for the body to make the
Strength and power modalities devised for today’s 1st Responders and tactical athletes.
The following is a program design of four workouts devised into a two-day upper and two-day lower body split to be conducted for for the physiological adaptations of strength and power through anaerobic conditioning with resistance training as the main focus. Additionally, this program adds plyometric exercises which are an essential element for today’s tactical athlete or 1st responder. Plyometrics add a specific training modality by focusing on the bodies fast twitch muscle fibers which in turn improves the body’s ability to become more powerful and explosive. Plyometrics will give the operator the real world movement techniques during exercise that will transcend to improved job performance.
