Tactical Fitness is a bit different than your average workout. Here's a way to work hard, perform certain skills under physical stress, and get a good workout that will help you in fitness testing and performance. In this particular workout, we will tie knots since it's a skill needed in many tactical professions. It's also an actual test performed underwater during SEAL training. As you advance, hold your breath while tying the knots.
Warm up with: Burpee Pyramid 1-10
Knots needed for this exercise: bowline, beckets bend, square knot, right angle knot, clove hitch. Attempt to tie these knots only when you're winded during the workout.
Repeat 4 Times
Pull-ups max - If you do not get 20 reps, supplement with heavy pull-downs Bench press - 5 heavy
Barbell Complex, Non-Stop 5 Deadlifts 5 Hang Cleans 5 Push Presses or 15 MJDB#2 Sit-Ups for one minute Run 2.5 Miles (Easy Pace)
This is part of the progressive running plan we started on January 1, and we will increase mileage each week by 10% for 26 weeks. Swim 500m Warm-up
Repeat 5 times
200m Combat Swimmer Stroke (CSS) or tread without using your arms for as long as it takes to swim 200m
If you're prepping for or are in the Army Rangers or Special Forces, or need general Infantry prep, skip the swim and ruck for one hour.
Enjoy adding in events into your workout. Some other tasks to incorporate are math problems, navigation problems, dive physics problems, and you can even build up to shoot/no shoot scenarios.
Stew Smith writes about fitness and acing physical fitness tests and is the founder of Heroes of Tomorrow Fitness – a FREE local and online fitness resource for people seeking military, law enforcement, and firefighting professions and testing tactical fitness gear and equipment.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.