Tactical Athlete Training

by Pete Loeschner Strength & Conditioning for First Responders

Law enforcement officers, firefighters, and military personnel are tactical athletes and need to train like it. Here’s how.

The Tactical Athlete: Fit to Fight

Long before the term “tactical athlete” was commonplace, service men and women trained to succeed in their jobs. In today’s world, it’s even more important for those working in law enforcement, fire, and the military to be fit to fight. Take a look at a few stats:

LAW ENFORCEMENT

In 2021, the FBI released statistics concerning attacks on law enforcement. In short, 60,105 law enforcement officers were assaulted while performing their duties in 2020, over 4,000 more than the previous year.

No matter what the pencil-neck geek says about how the crime stats are getting “lower,” it’s getting more dangerous for law enforcement personnel to do their duties and make it home safely.

FIRE

A big part of the job deals with medical calls such as falls, cardiac arrests, and other emergencies. Not only are these calls for service frequent, but the population is becoming increasingly obese. Ever try to pick up a limp body? It’s a lot harder than you think. Lifting a 300-pound man feels like lifting a bar loaded with ten plates.

If you’re working as a firefighter, not only do you have to worry about fighting fires to save lives, you have to be strong. If you’re not training to pick up people, you’ll get sidelined with an injury.

MILITARY

Needs no explanation. Our military forces must be the fittest out of all three categories to succeed in their missions.

Here’s what each needs to consider.

What Are YOUR Specific Needs?

Now, I’m not suggesting anyone get away from tried and true general strength training. It’s hard to replace back squats, weighted pull-ups, push-ups, and other pressing variations in any program. However, the following will help you tailor a program to your specific needs in addition to general strength work.

So, begin by analyzing your profession’s specific needs and your assignment. For instance, someone working as a SWAT operator will have different stressors and training needs than a Wildland Firefighter or a Survival Technician in the Coast Guard.

Once those training needs are established, think about the exercises that will provide transference to the activity by using this abbreviated assessment.

Does your occupation expose you to any of the following stressors?

1. HAND-TO-HAND COMBAT (LAW ENFORCEMENT ASSIGNMENTS, MILITARY)

You need:

Core strength and stability Back strength (prioritize it) Shoulder stabilization fortification: dynamic push-ups onto box with catch and upper back work Dynamic and rotational core work Explosive upper-body strength work Grip strength: Zottman curls, hammer curls, overhand barbell holds for time Complexes: barbell, dumbbell, and bodyweight 2. HEAVY CARRYING (MEDICAL CALLS, OFFICER/CITIZEN RESCUE, FIRE MISSIONS)

You need:

Strongman exercises: farmer’s walk, yoke, wheelbarrow Deadlift variations Grip strength: Zottman curls, hammer curls, overhand barbell holds for time

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