Our PT group is transitioning from heavy weight exercises with less running and cardio in a 12-week cycle to a 12- to 14-week cycle that involves more calisthenics, speed and endurance with running and swimming.
This will be a solid test of our strength and power exercises and challenge our running endurance. But after this cycle of our Tactical Periodization Plan, the running, swimming and rucking will improve to more optimal levels.
The Dirty Dozen Tactical Fitness Test can be applied in three ways:
All in one day (tough)
Separate the strength and power, speed, agility and endurance into two or three days.
Break up the Dirty Dozen into two to three events over the course of a year. Separate strength and power until after the strength cycle. Speed, agility and endurance should wait until after the calisthenics, speed and endurance cycle.
Strength/agility test day (Dirty Dozen part 1) from Tactical Fitness book
Optional: Rope climbs x10
Repeat three times.
Cardio test: Dirty Dozen part 2
Run, swim, ruck in any order:
Many who have started training using the tactical fitness test as a standard have commented they prefer the third option of breaking up the test throughout the year. This option keeps them focused on periodization training and more on optimal scoring in all the events throughout the year.
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 email@example.com.
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