Tactical Strength and Conditioning – HIIT Workout Program

Tactical Strength and Conditioning

Posted on January 25, 2018 By

Functional Strength — now there’s a parole that’s become popular over the past few years. Functional training, functional strength, functional health and fitness, functional tactics, functional martial arts — functional etc ., etc ., etc . Truth be told, there’s really no like thing as “functional (anything).” Why not really? Because for any particular type of coaching (strength for example) to be regarded as “functional,” it would imply that an alternate kind of training would not be functional. In other words, it’s like stating, “Program A” can help you build “functional strength,” whilst “Program B” can’t, and that’s not true.

To be “functional,” means serving the function. To build strength, to become stronger than you were before — that your strength serves a functionality. At the very least, you’ll be able to train along with heavier weights. Now, you may be considering, “Not necessarily, Wiggy! I can train and become stronger by performing Lateral Raises (for my shoulders), but is that going to help me in everyday life? I don’t think so! And you’re right. But everyday life isn’t what we’re talking about. We’re talking about “functional strength. ” Will becoming stronger at performing Lateral Raises “functional? ” Yes; is it useful in the real world, maybe not — but it is functional.

While lots of people think they want functional strength, exactly what they’re really after is “Real World Strength” – i. electronic., strength that’s usable in daily situations. The same can be mentioned for conditioning, martial arts etc . You want your training to have real life applications. For many years, most people depended on simple bodybuilding-style weight training programs and jogging several times a week. Although there’s a great deal of new and helpful information available, it still isn’t very applied correctly.

Most people carry out their strength training and conditioning programs separately, and that’s smart, but each once in a while, mixing strength training and fitness is needed. Strength can be quite an advantage within subduing an adversary on the street, when you’re not in top condition, you might not be able to take advantage of that strength. Let’s look at a few examples. Say you happen to be a police officer, and you arrest somebody. In a desperate attempt, the particular perpetrator flees and you give pursue. Packed with all your gear (e. h., vest, belt, radio, etc . ) you chase the perpetrator by means of alleys, over fences, up plane tickets of stairs, etc . for 500 yards. Will you still have your power reserves left?

Say you and your partner are walking down the street and some child half your age runs up at the rear of you, snatches your girlfriend’s handbag and runs off. You provide chase and sprint 50 metres to catch him. Will your own conditioning be shot after your own all-out chase? Both strength plus endurance are important and in the following sentences I’ll show you why.


If you are doing strength and conditioning training, you most likely know that jogging is great exercise, plus you’re right – it’s an excellent exercise. It can be coupled with a healthy diet plan to help you lose weight, keep your cholesterol reduced, and is also beneficial to maintaining healthy stress. The ballistic shock can be tough on the heels, ankles, or legs, but this can be remedied by working on a softer surface (track or even grass), wearing better quality running shoes, as well as improving your jogging technique.

If running is so good for you, why isn’t this optimal for law enforcement officers? Well, I’ll tell you… there’s an old saying goes “If you want to be a better wrestler, then you should wrestle. ” This means that if you want to be better at some thing, then you should practice it even more.

In our situation, “practice” would be your training (Strength and Conditioning). Let’s look at our practice sessions. Jogging for 45 minutes 3 times per week. While jogging may have enormous health benefits, it won’t produce the benefits you’re looking for. People who are capable of jogging long distances are completely “zapped” right after sprinting just 50 or 60 yards.

I recommend all police force conditioning be based around a HIIT program (High Intensity Interval Training). HIIT is a style of training that will intersperses short bouts of intensive physical exercise with short (or shorter) bouts of rest and recovery. HIIT training can be adapted to many kinds of exercise including sprinting, biking, body weight calisthenics, rope skipping, striking great bag, etc . Formats can vary, however the basic premise is still the same — perform a brief warm up, followed by several bouts of intense exercise interspersed with equal or near similar bouts of rest, followed by a brief cool-down.

While jogging may improve your cardio exercise performance, it has virtually no effect on your own anaerobic capacity. HIIT (anaerobic conditioning) on the other hand, has been shown to not only boost anaerobic capacity, but aerobic capability as well.

See: (www.cbass.com/FATBURN.HTM).

In other terms, if you jog, you’ll get better from jogging, but not at sprinting. If you sprint, you’ll get better from sprinting and jogging. Couple this particular with the fact that anaerobic conditioning has the ability to dramatically improve power, speed, power and muscle mass.

See: (“Crossfit Journal, ” Oct. 2002 – http://www.crossfit.com)

Sample HIIT Routines

Track Intervals:

– Go to a 400-meter track

– Jog a simple warm-up lap

– Sprint straight parts of track, walk corners (repeat regarding 4-8 laps)

– Jog 1 panel as a cool-down

*Perform this workout 2x-3x’s a week.

Guerilla Cardio:

An post describing “Guerilla Cardio” was printed in the Nov. 2001 issue of Muscle Media magazine. “Guerilla Cardio” is founded on the interval training methods of a Japanese researcher by the name of Tabata.

– Choose your exercise process (sprinting, rope skipping, biking, and so forth )

– Perform the exercise regarding 4 easy minutes as a warm-up

– Sprint (i. e. – carry out your exercise as hard like possible)

for 20 seconds, then relax 10 seconds (repeat for 7 bouts)

– Perform the exercise regarding 4 easy minutes as a cool-down

*Perform this workout 3x’s a week.

400-Meter Sprints:

This is an extremely demanding routine

– At a 400-meter track

– Jog 1 easy lap as a warm-up

– Sprint 1 lap (400 meters)

– Walk approximately 1/2 lap.

The time it takes you to walk fifty percent a lap should be approx. two times the time it took you to sprint a complete lap.

(repeat for 2-4 short laps)

– Jog 1 lap being an easy cool-down

*Perform this workout 2x-3x’s a week.

Strength Training

Many LEOs try to do some type of strength training. I state, “attempt” because strength training implies that you’re training to build strength levels that are greater than they once were. Unfortunately, this is not often the case, as many trainees don’t actually build any strength. You’ll notice that I’m using the term “strength training” rather than weight training, weight training, or the like. The reason for this really is that strength can be built with many types of apparatus – not just barbells and dumbbells.

Like conditioning, there are several people out there spending lots of time coaching with no results. Why? A major cause is that most routines are based on volume-heavy routines [you see propagated in bodybuilding magazines]. For decades individuals have turned to these publications for coaching advice only to find themselves overworked, exhausted, and no stronger (or bigger) compared to they were when they started; and their own wallets too are much lighter right after purchasing tons of unnecessary supplements. Now i’m not going to explain the whole story right here (I do cover it nevertheless , it my book “Singles & Doubles – How the Ordinary Become Extraordinary”) but suffice this to say that a large share associated with training advice in bodybuilding publications doesn’t work.

To really build power, let’s look at what you’ll need.

“Free” Weights/Resistance

Certain training styles advocate the usage of various machines, whether they’re Nautilus, Cybex, Hammer Strength, or even simply a cable apparatus. While some of these devices can produce good results, I find that in general, “Free” Weights [resistance] is a much much better choice. Why? Because nowhere inside your daily-life are you going to find a situation to will apply strength that is led or restrained by some type of model.

Most machines are developed regarding as much absolute isolation as possible. In other words, if you are using a device for the shoulders, it’s designed to focus on only the shoulders. However, if you use a totally free weight (resistance), other muscles enter into play – triceps, forearms, chest, upper back, the core for stablizing, etc . The idea behind solitude is to eliminate possible “weak hyperlinks. ” Say you’re performing the standing shoulder press your back gives out because it’s not strong enough to aid a heavy weight overhead. You’re unable to fully tax the shoulders because of the weakness in your lower back. By utilizing a specific machine, you’re able to bypass that will weakness, therefore making gains on the shoulders.

This all sounds good in theory, but in reality, it’s regarding as useful as a snow motorized inflator in the jungle. Wayne “Scrapper” Fisher’s site (www.trainforstrength.com) contains a quote that says, “Life is not really an isolated movement. So exactly why train that way? ” Very correct.

I bet some of you are thinking why I keep saying “free weights/resistance. ” I tack “resistance” on the end because barbells and dumbbells aren’t the only kind of training outside of machines. You may use bodyweight calisthenics, sandbag lifting, barrel or clip lifting, kettlebells, clubbells, and a quantity of other apparatus.

Compound Movements

You must not use just any movements/exercises; substance movements are better than isolated motions. By definition, isolation movements are that usually involve the flexing associated with just one joint, and intended to separate one specific muscle group. Examples would include shoulder raises, tris pushdowns, leg extensions, etc . Compound movements are those that work multiple muscles at the same time (while usually focusing on one) and involve the flexing greater than one joint. Examples would consist of overhead presses, bench presses, squats, cleans, rows, deadlifts, dips, chins, etc .

Just as you would make use of free weights/resistance to eliminate isolation, you need to focus on compound movements for the same cause. It’s very rare you’ll ever make use of just one muscle group in any true situation. Using isolation movements every now and then is Ok, but don’t get them to the basis of your routine.

Use Heavy Weights

Another advantage to using substance movements is that when compared to their solitude counterparts, they virtually always enable you to use more weight. This may seem just like a “no-brainer, ” but to build power, you’re going to have to use heavy weight load. You wouldn’t get smarter simply by studying a subject that you already a new firm grasp on, and you is just not get stronger by lifting the weight that provides no challenge. To build strength, you are best suited making use of weights that are 75%+ of your 1RM (one rep maximum) for a number of sets.

Your body won’t be capable to sustain a constant “attack” from near maximal training. As such, it’s usually best to cycle (or “ramp”) your coaching poundage. Depending on your specific program, for anywhere from 3-8 weeks; start with resistance close to 65-70% of your 1RM. Ramp up by increasing the every workout until you’re possibly at your 1RM, near your 1RM, or have exceeded your 1RM (again, depending on the specific routine). Then fall the weight and start over.

Use Low Reps

If you use a little common reasoning, you should be able to deduce that if if you’re using maximal or near maximum weight, you’ll have to use sets associated with low reps. By “low repetitions, ” I mean 1-5 reps for each set. If you’re doing 12+ reps per set, don’t think you build much strength. Don’t misunderstand me, you may build a little, but not almost as much as you will with lower repetitions. It’s just that if you’re able to use that lots of reps, the weight just isn’t heavy sufficient.

Sample Strength Training Routines


Perform five sets of every exercise: some five reps, a set of four repetitions, a set of three reps, a set of 2 reps, and a set of one repetition. Slightly increase the weight (5-20 pounds., depending on the exercise) every set.

– Barbell Clean & Press

– Pull-up

– Medium Grip Bench Press

– Barbell Curls

– Squat

*Perform three times per week

5 x 5:

Perform five models of every exercise, each of five repetitions. The first two sets work as “warm-up” sets, while the last three are your “work” sets. When you can do five reps on all three “work” sets, increase the weight.

Day 1:

– Barbell Clean & Press: 5×5

– Pull-ups: 4×6

– Medium Grip Bench Press: 5×5

– Squats: 5×5

Day 2:

– 70 diploma Incline Press: 5×5

– Bent Rows: 4×6

– Dips: 5×5

– Barbell Curls: 3×6

– Deadlifts: 5×5


Now that we have taken a look at some real strength training, why don’t take it a step further and ensure it is Strength-Endurance training. What’s the difference in between strength and strength-endurance? Strength-endurance coaching adds one very important factor in to the equation – time.

When the strength program is performed, rest in between sets and between workouts may be the norm. This affords much needed recuperation time, allowing maximum effort for every rep/set. While this may be ideal for developing pure strength, it offers little use within the real world. You’ll be hard pressed to locate a situation where you can exert maximal power (for a very short period of time — say 5-8 seconds) and then relax for multiple minutes. More frequently , you’ll have to exert maximum strength many times, and for an extended period. This is how strength-endurance comes in. Convention says that when you want to build endurance, you should reduce the amount of weight you’re using, carrying out multiple sets, and increase the replication count (15-20). WRONG! If you are doing this, you can kiss strength-endurance farewell.

But if you wish to perform more repetitions and sets, then you’re going to need to significantly reduce the weight used. If you reduce the weight, then the power you build (brute strength, endurance) becomes much less of a consideration. For example, say that Joe Schmoe’s 1RM for the Clean & Press will be 225 lbs. Joe can do a number of sets of 1-2 reps along with 210-215 lbs., but he has in order to rest several minutes between models to recover. To build usable power you only rest 20-30 seconds, Joe drops the weight down to 110-120 pounds., and does sets of 15+ repetitions, will he be achieving this particular goal? No.

In this scenario, the trainee is best off keeping the high, the reps low, plus shortening the rest periods. Continuing, let’s imagine that Joe has done some tests, and finds that the absolute minimum he can rest between sets associated with Clean & Press with 215 lbs. (96% of his 1RM of 225 lbs. ) will be 3 minutes. To start building the particular strength-endurance he needs, Joe falls the weight to 175 lbs. (roughly 78% of his 1RM). He then performs 12 sets associated with 2 reps with only 60 seconds rest between sets. At the point where he can perform all 12 sets with “ease” (relatively speaking), he drops the rest-period through 60 seconds to 45 seconds and repeats the process. When the 45-second rest becomes easy, this individual repeats this with 30 seconds, then again at 20 seconds, and so forth When he can do all 12 sets with only a 20 further rest period, he bumps the up to 185-190 lbs. and begins over for a 60 second relax period.

This method works since it satisfies the basic equation (as I realize it) for strength-endurance: Strength-Endurance sama dengan Heavy Weight + Short Rest + Volume

Heavy Weights

Most of the time, I suggest starting at 70-75% of your 1RM and ramping up from there. This will assure that the majority of time will be spent using near maximal tons. Some cycling and re-ramping is going to be needed, but you’ll find that progress arrives quickly.

Short Rests

It will probably get you a few weeks to acclimate you to ultimately the shorter rest periods, nevertheless , you’ll quickly find that once you adjust, your endurance will pick up rapidly. By continually decreasing the rest intervals, you’re forcing your body to build the recovery ability from near maximum work much faster (increasing your strength-endurance).


If you don’t use (relatively) higher volume, then there is no point within the program. It is the volume which allows you to help build that continual strength-endurance to last over a long period of time. Think of it like this, in case Joe Schmoe continues his program, he will get to the point where he’s carrying out Clean & Presses with 210-215 lbs. at 20 second relaxation intervals. In other words, he will be performing 24 reps along with 93%-95% of his 1RM within around 4 minutes.

Are you’ll still unsure that training for strength-endurance offers benefit? Powerlifting is a sport, that you would think; virtually no endurance or even conditioning would be needed. Dave Tate, of Westside Barbell fame, experienced the following to say in a recent release of Testosterone magazine about strength-endurance and conditioning (www.t-mag.com/nation_articles/264eight.jsp): “If you believe you can excel in any sport with no base level of conditioning you’re from your mind. The days of over-fat, puffed up, can’t breathe, can’t sleep powerlifters are over! “

If your coaching goals call for more strength-endurance, think about one of the following routines.

Sample Strength-Endurance Routines

Workout #1 – Two times, alternated

Day 1:

-Clean and Press: 15 sets x 2 reps

-Curl Grip Chin: 15 x 2

-Medium Grip Bench Press: 10 times 1

-Deadlift: 20 x1

-Abdominal Work

Day two:

-Dips: 12 sets x a few reps

-Clean and Front Squat: 20 x 2

-Bent Rows: 12 back button 2

-Barbell Curl and Press: six x 4

-Abdominal Work

Workout #2 — Performed every workout

-Clean and Press: 20 sets x 1 rep

-Bench Press: 8 x 2

-Barbell Curls: 6 x 3

-Chin: 15 times 2

-Squat: 20 x 1

-Abdominal Work

Train Hard, Rest Hard, Play Hard

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