014 - Tactical Training: What Works, What Fails, and How to Build Elite Readiness
Structured physical training programs (PTPs) improve strength, endurance, and job performance in tactical personnel—military, law enforcement, and firefighters. But without periodization and maintenance, fitness declines fast.
The Science Behind Tactical Fitness
4+ weeks of structured training = significant strength & endurance gains.
Best results come from combined strength & cardio training, NOT just one or the other.
High-Intensity Functional Training (HIFT) is effective but must be periodized to prevent overtraining.
Fitness declines rapidly when training stops, one-off programs aren’t enough.
Tactical Fixes: What Actually Works?
1. Use Periodized Training for Sustainable Strength & Endurance
Implement 9–15 week cycles with progressive overload.
Use nonlinear periodization to improve strength, endurance, and agility while reducing injury risk.
Train for occupational demands—firefighters need loaded carries, law enforcement needs defensive tactics, military needs rucking endurance.
2. Maximize HIFT While Managing Recovery
Circuit training, calisthenics, and interval work improve functional fitness.
Deload weeks are necessary to prevent overuse injuries.
Ability-based training (ABT) scales intensity based on fitness level, reducing injury risk.
3. Make Training a Career-Long Commitment
Fitness declines post-training—departments must institutionalize structured fitness.
Regular assessments (quarterly/biannually) keep personnel accountable.
A well-trained tactical professional is an asset. A deconditioned one is a liability.
Thick Necks, Strong Bodies, No Weak Links
A one-time training program doesn’t create lifelong readiness.
A poorly designed plan leads to injuries, burnout, and failure under pressure.
If we’re not treating tactical fitness like a mission-critical skill, we’re setting people up for failure.
Train for the demands of the job, not just general fitness.
Stay Thick.
Rasteiro A, Santos V, Massuça LM. Physical Training Programs for Tactical Populations: Brief Systematic Review [published correction appears in Healthcare (Basel). 2023 Sep 05;11(18):2470. doi: 10.3390/healthcare11182470.]. Healthcare (Basel). 2023;11(7):967. Published 2023 Mar 28. doi:10.3390/healthcare11070967