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.