MET BACKUP DUPLICATE

Muscular Endurance Training Program for Career Longevity for the Tactical Athlete

With the DOMEX Strength & Fitness Prep Course

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 1st 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 1st 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 muscular endurance which is a key component for career success and career longevity. Additionally, muscular endurance is crucial for the tactical athlete who finds themselves lifting and moving external loads or resistive forces repeated times throughout their daily jobs. Muscular endurance is the body’s ability to exert sub-maximal contractions and repetitions with a certain force or object. An example would be to conduct a bench press, squat or bicep curl for generally 12+ repetitions and more. This repetition count correlates to an intensity of less than 67 % of your One Repetition Maximum (1RM) which would be at a maximal force. Lastly, in a muscular endurance training program, the rest periods are generally kept at a 30-60 second time period. This training assists the tactical athlete by stressing their glycolytic energy system by limiting the time your muscles energy stores are able to replenish. Therefore, the body then begins to handle and adapt better to stress. in a muscular endurance routine, the volume is high but the intensity is low, whereas in a strength and power routine, the volume is low but the intensity is high. It is the ability to hold a fixed position without either lengthening or shorting a muscle such as a plank (Isometric Strength). Examples would be a plank or a wall sit. Other bodyweight exercises would be performing as many push-ups or sit-ups in a specified amount of time. Muscular endurance will make physiological adaptations that will improve your anaerobic and aerobic capacity. Muscular endurance will mitigate an individual’s risk for 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.

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:

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 the following:

(A) Saggittal plane which separates the left and right sides of the body.
(B) Frontal plane which separates the anterior and posterior of the body.
(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 this website.)

Entry level components devised for today’s tactical athlete in law enforcement

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 anaerobic conditioning through resistance training. This routine will add a fifth day of muscular endurance training that can be programmed in as a
bodyweight day only with sandbags. Note for the body to make the physiological adaptations desired in a muscular endurance program, the repetition count and rest periods need to be followed closely that were mentioned above.

Anaerobic Muscular Endurance Exercise Programming

Program 1: Upper body – Day 1
*5-10-minute dynamic stretching * (walking toe touch, lunges, jumping jacks, side shuffles, see attached article on website on dynamic stretches and videos on Instagram account).

Exercise:	Sets	Repetitions	Rest period	Goal
Dead Bar Hang	2	20-30 seconds(S)	30	Muscular Endurance(ME)
Bench press	4	12+		ME
Push-ups	4	15-20	30-60 s	ME
Deadlift	3	12+	30-60 s	ME
Standing Military Press	3	12+	30-60 s	ME
Dumbell Curls	3	12+	30-60 s	ME
Tricep Pressdown	3	12+	30-60 s	ME
Planks	3	30-60 seconds	30-60 s	ME/Isometric Strength
1 Arm Dumbell/Kettlebell Carries	2	12-15 walking steps in total	30-60 s	ME

Dead bar hangs will start at 20-30 seconds then subsequently make a linear progression to 45 then 60 seconds.
A number followed by a letter denotes a superset, see above 2A and 2B.
Isometric Strength exercise, #7, is when a muscle is neither lengthened (eccentric) or shortened(contracted).
5-10 minute static stretching cooldown after workout is completed*

Program 2: Lower body – Day 2
*5-10-minute dynamic stretching *(walking toe touch, lunges, jumping jacks, side shuffles, see attached article on website on dynamic stretches and videos on Instagram account).

Exercise:	Sets	Repetitions	Rest period	Goal
Back Squat	4	12+	60s	Muscular Endurance(ME)
Trap Bar Deadlift	3	12+	60s	ME
Leg Extension	3	10-12+		ME
Rear Elevated Split Squat	3	6-8	60s	ME
Romanian Deadlift (RDL)	4	10-12+	45-60s	ME
Dumbell Calf Raise	3	15	30-60s	ME
Wall Sits	3	30-60s	30-60 s	ME/Isometric Strength
Standing Knee Raises	3	12-15	30s	ME
Oblique Twists w/Plate	2	12	45-60s	ME

A number followed by a letter denotes a superset, see above 3A and 3B.
Isometric Strength exercise, #7, is when a muscle is neither lengthened (eccentric) or shortened(contracted).
5-minute static stretching cooldown

Program 1: Upper body – Day 3

*5-10-minute dynamic stretching *(walking toe touch, lunges, jumping jacks, side shuffles).

Exercise:	Sets	Repetitions	Rest period	Goal
Pull Ups	2	AMRAP*	30-60s	Muscular Endurance
Dumbell Bench press	3	12	30-60s	ME
Bent Over Row	3	12	30-60s	ME
Dumbell Shoulder Press	3	10-12+	30-60s	ME
Barbell Curls	3	12+	30-60s	ME
Tricep Kickback	3	10-12	30-60s	ME
Sit-ups	2-3	15-20	30s	ME
Ab Rope Pulldowns	3	15	30s	ME

1) AMRAP = As Many Reps as Possible.
5-minute static stretching cooldown.

Program 2: Lower body – Day 4

*5-10-minute dynamic stretching * (walking toe touch, lunges, jumping jacks, side shuffles).

Exercise:	Sets	Repetitions	Rest period	Goal
Dumbell Squat	3	8-10	30-90s	Muscular Endurance
Front Squat	3	12+	30s	ME
RDL w/Dumbells	3	10-12	30-60s	ME
Good Mornings	3	12+	60s	ME
Wall Sits	3	30-60s	30-60s	ME/Isometric Strength
Split Stance Lunge	2	15	30-60s	ME
Hanging Knee Raises	3	15	30	ME
Flutter Kicks	2	15	30	ME

5-minute static stretching cooldown.

Day 5 – Non-Conventional method training with sandbag.

Sandbag Squats: 3 sets X 10 – 12 reps
Sandbag Front Squats 3 X 10 – 12
Sandbag Deadlifts 3 X `10-12
Sandbag Lying
Abdominal side to side twist 2-3 X 6-8
Sandbag Standing straight arm front raise 2-3 X 6-10
Sandbag weight and repetitions are dependent upon conditioning level and this is solely a guide.

5-minute static stretching cooldown.

The preceding depicts incorporating a tactical athlete training program for muscular endurance and its various benefits for optimal performance, prevention of MSK and their subsequent benefits contributing to career longevity. Through this vision, the tactical athlete can utilize, modify or adapt their strength and conditioning programs to aid them in becoming the best version that they can be.

Results vary depending on starting point, effort, and goals set for your vision. Exercise and proper diet are necessary to achieve and maintain weight loss, develop lean body mass, better your cardiovascular condition which are conducive to performing your best for what this program design is intended for. Consult your physician and follow all safety instructions before beginning this program as this program is educational and does not take the place of the advice of your personal health care physician. DOMEX Strength and Fitness is not a Physician, Physical Therapist, or Registered Dietitian. The services provided should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Lastly, the purchasing party of this program certifies that he or she is physically sound and suffering from no condition, impairment, disease, infirmity, or illness that would prevent the individual’s participation in this program. The contents on this program design are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment. Furthermore, the purchasing party of this program agrees to indemnify DOMEX Strength and Fitness, LLC, for any injuries, illnesses, or expenses from the individual’s participation.

Muscular Endurance Training Program for Career Longevity for the Tactical Athlete

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