Tactical Strength: Workout of the Week

A Marine warms up for the bench press.
U.S. Marine Corps Lance Cpl. Joakim Ropi, administrative specialist, Headquarters Battalion, Marine Corps Base Hawaii, warms up for the bench-press section during the 500- and 1,000-pound club on Nov. 24, 2020. (Lance Cpl. Israel Ballaro/U.S. Marine Corps photo)

In the tactical professions, it is agreed upon by many in the training business that you do not need to be great in one element of fitness at the expense of others. But, you do need to be good at all elements of fitness, which include strength/power, speed/agility, endurance, muscle stamina and flexibility/mobility.

We all come from different backgrounds and may have an athletic history that allows us to excel in certain elements of fitness and not others. The goal of any candidate preparing for selection, advanced training or basic training is to make sure that you work on your weaknesses, because most tactical training programs will expose them.

Here is a workout from the book "Tactical Fitness," which focuses more on the strength of the tactical athlete but touches on other elements as well:

Jog or bike warmup 10 minutes/dynamic stretches/light stretch

Repeat three times.

  • Weighted pull-ups max (10-20 pounds)
  • Bench press -- body weight max reps
  • Sit-ups or plank pose one minute
  • Illinois agility test

Repeat three times.

  • Deadlift 5
  • Overhead plate carry lunges 10/leg
  • Kettlebell swings 20 reps
  • Fireman carry 50 meters or farmer walks 100 meters

Run, ruck or swim 20 minutes: How far do you get?

The new book, "Tactical Strength," is coming out this year. It focuses solely on a cycle of strength and power with speed/agility set as a main source of cardiovascular events.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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