Tactical Fitness is all about being an asset in natural or man-made dangerous situations.  Be an Asset 

Strength / Power / Speed / Agility Focus with Maintenance of Cals & Cardio

The 13-Week Winter Lift Cycle for the Tactical Athlete  

Here is how this lifting cycle is going to look to gain muscle and add strength but also maintaining calisthenics and cardio scores. This is ideal for those who are serving or seeking to serve and still must pass military fitness tests but also need to add strength for other rigorous activities required of the tactical profession / special ops levels included. 

High Repetition / Light Weight (Weeks 1-4)

Focus on a repetition range of 12-15+ for all lifts for upper and lower body days. This can apply to machine lifts, free-weight barbells, dumbbells, kettlebells, sandbags, and TRX training routines. On week 4, a de-load week is added, where you change the focus from lifting and do more calisthenics and cardio maintenance, mixing in all testing events of your military fitness test or future tests for acceptance into the military or special programs. 

Medium Repetitions / Medium Weight (Week 5-8) 

Focus on heavier weights that force a repetition range of 6-10 repetitions each set. The heavier the weight / fewer the reps, the more challenging recovery is as well. Week 8 will be another de-load week of calisthenics and cardio as a recovery week prior to the next cycle of heavier weight training. Depending on your goals and situation, the de-load week can just be an easy week of training used as pure recovery versus focusing on a different energy system and training style. 

Lower Repetitions / Heavy Weight (Week 9-12) 

Focus on even heavier weights that force a repetition range of 5 repetitions with a few 1-3 repetition lifts. Proper form and comfort with lifting is a must when lifting this heavy. Ensure you have good form before trying lifts in the 1-5 repetition of your max ability range. These lifts are challenging on recovery and require extra rest between sets (sometimes a few minutes). I like to focus on my breathing and catch my breath quickly, then do some form of active rest like walking, biking, or doing some core exercises for a few minutes. These help me stay warm and ready to lift the next set. Week 12 is part de-load week as above, followed by a few days of rest, and then a final test day to see if the weight lifted at 5 reps, 3 reps, and/or 1 rep have improved over the 12-week cycle. 

A bonus week 13 is used for testing your scores in the lifts, calisthenics, and cardio events as you prepare for Spring Training where the running and calisthenics progression begins again.

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