THE TACTICAL TEMPLATE

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Built to Endure

Training the Tactical Athlete

CAPT Mike Prevost, PhD, US Navy
www.built-to-endure.blogspot.com

CAPT Mike Prevost, PhD, US Navy

www.built-to-endure.blogspot.com

Copyright Michael C. Prevost, 2015. All rights reserved. Duplication and redistribution
of unaltered copy is authorized. The content, in whole or in part is not to be offered for
sale. Share it if you find it useful.

Disclaimer: The advice and information contained in this document may not be
appropriate for all individuals. Therefore, the author, employees, company, affiliates, or
any other parties involved in the creation or promotion of our products are not
responsible for any injuries or health conditions that may result from advice, opinions, or
information provided. The information on this website and in the training program is the
opinion of the author and is not a replacement for medical advice. You should consult a
physician before starting any diet or exercise program. If you choose to follow the
program without consulting your physician, you are doing so at your own risk. We claim
no responsibility for any injuries you might sustain. The opinions and assertions
contained herein are the private opinions of the author and are not to be construed as
official or reflecting the views of the U.S. Navy or Department of Defense.

The Tactical Template

This is a modification of Pavel Tsatsoulines Total Package strength and conditioning
template (www.strongfirst.com). This is for the tactical operator who needs strength,
conditioning (metabolic conditioning or METCON), and endurance. When you are
training several fitness components at once, you must simplify. This is a simple, but
effective program that will allow you to excel at all 3 fitness components without
overtraining. This is a quality over quantity approach. The program template is
sustainable, over the long haul, while leaving enough energy to work on the numerous
other training and operational contingencies of the tactical athlete. If your conditioning
program leaves you too exhausted or too sore to do your day to day job, it is time to
reevaluate! Also, for the tactical athlete, the strength and conditioning program should
not be the training element with the highest risk for injury day in and day out. The job is
hazardous enough without adding a high risk conditioning program. The keys to the
effectiveness of this program are:
1. The right dose of METCON. Excessive METCON will cook your central nervous
system and can interfere with strength gains. METCON in itself is not an effective way
to gain strength. It should be trained separately from strength if possible.
2. Big bang for the buck strength. Strength training is loaded movement. If the
movements are chosen carefully, very few exercises are necessary. A program that
uses big bang for the buck lifts for the 5 basic movements (1. Upper body push, 2.
Upper body pull, 3. Squat, 4. Hip hinge, 5. Core) ensures that there are no weak links.
This is not a bodybuilding program. It is an athletic performance program. We dont
train by body parts; we train movements, loaded movements.
3. Manageable workload overall. You cant do 2 hour gym sessions, frequent as
many rounds as possible or as fast as possible METCON sessions, and endurance
training simultaneously without crashing headfirst into stagnation, overtraining, and
injury. Improving your performance (rather than trying to test yourself in the gym every
day) is not about what you can do, but it is rather about what you can absorb and
recover from. The true test of the tactical operator is not how hard he can be in the
gym. The true test is whether he can put his ego aside and commit to a smart training
program. It is easy to be hard, but it is hard to be smart. Be smart.
The weekly template is below. You may move the Wednesday and Saturday
endurance sessions to Monday and Thursday to free up some off days. If you do this,
perform the endurance portion after the strength portion, preferably later in the day after
a rest period. Two basic templates are below:

7 Day Per Week Template

5 Day Per Week Template

Mondaystrength
Tuesdayconditioning
Wednesdayendurance
Thursdaystrength
Fridayconditioning
Saturdayendurance
Sundayendurance

MondayAM strength, PM endurance

Tuesdayconditioning
Wednesdayoff
ThursdayAM strength, PM endurance
Fridayconditioning
Saturdayoff
Sundayendurance
Strength

Monday and Thursday consist of two types of lifts, heavy grinds (i.e., deadlifts, bench
press, pull ups, presses) and heavy quick lifts (i.e., heavy kettlebell swings, heavy
kettlebell snatches, and Olympic lifts). On the strength days, you should focus on heavy
lifts and the 3-8 repetition range. Varying the repetition range within this bracket makes
sense. Sometimes you should focus on heavy singles and doubles for the quick lifts
and heavy triples for the grinds, and other times you should use lighter weights (but still
heavy) for 5-8 reps. The loading should be wavy. This can be done rather randomly
as you feel, or systematically. Pick one exercise for each movement. 3-5 sets are
about right. If you are doing singles, you may do more sets (i.e., 10 X 1). Dont rush
through these workouts. Take plenty of rest to ensure that you can move big weights
with proper form. Heavy ab work belongs on the strength days as well: get-ups with a
big kettlebell, hanging leg raises, hard style sit-ups, loaded carries etc.
Monday: 4 movements, squat, vertical push, pull, core
Thursday: 4 movements, hip hinge, horizontal push, pull, core

The most effective exercises for these movements are below. Those with an * are the
best of the best.
Upper Body Vertical Push:
*Standing Barbell Military Press (officially called the
"Press")
Overhead dumbbell or kettlebell press
Handstand pushup
Push press
Jerk
Horizontal Push:
*Loaded or ballistic pushups
Bench press
Dumbbell press
Pushups (loaded if necessary)
Dips
one arm dumbbell bench press
Upper Body Pull:
*Pullups
Dumbbell or barbell rows
Batwings
Body rows
Standing cable column rows

Squat:
*Back squat
Front squat
Lunge
Split squat
Box step up (loaded if necessary)
Overhead squat
Zercher squat
Goblet squat
Clean squat
Hip Hinge:
*Deadlift (sumo and regular)
Stiff legged deadlift
Romanian deadlift
*Heavy kettlebell swing
Glute Ham
Hyperextensions
Good mornings
Powerclean
Snatch (bar and kettlebell)
Core
*Loaded carries (i.e. Suitcase carry, farmer's walk)
*Plank
Windmill (kettlebell or dumbbell)
Turkish get up
*Ab wheel roll out
Dead bug or hollow rock
Hanging leg raise
Chops
Sledgehammer work
Tire flips
Bear crawls

Add a short (5 min) stretching session after the workout. Focus on shoulders,
hamstrings, calves, hip flexors, chest, and gluteus.
Conditioning (METCON)
Tuesdays and Fridays are all about high rep ballistics (swings, snatches, cleans, jerks)
and METCON. Barbell Olympic lifts are a risky way to do METCON. Kettlebell or
dumbbell variants are much less risky. Save the barbell Olympic lifts for the strength
sessions. High rep in this context means 10-20. The conditioning effect will come from
keeping your rest intervals brief. Drive your heart rate up and keep it there. Always use
perfect form. Never compromise movement quality for effort. Note that the sessions are
brief, about 10 minutes. High quality, brief sessions are best for METCON. Some
examples for Tuesday/Friday are below. Feel free to create your own with these
principles in mind.

Sample METCON sessions:

Kettlebell one-arm swing510 per arm.

45 lb ruck stair climb (up and down for 10 min)

Kettlebell one-arm jerk510 per arm.

US Secret Service 10min kettlebell snatch test.

Barbell complex: clean, lunge, push press (2 X 5

minutes)

Kettlebell double snatch5, 20, 10, 15.

1 minute jump rope, 30 seconds pushups (X 8)

Kettlebell double C&J3 x (10, 15).

Double kettlebell jerk2 x (10, 15, 20).

Car push (8 X 1 minute with 30 seconds rest)

Double kettlebell clean2 x (10, 15, 20).

10 Burpees, sprint 45 yards (x 4)

Turkish get ups (10 minutes)

Bear crawl (2 X 5 minutes)

Box jumps (8 X 1 minute with 15 seconds rest)

Sand bag get ups with bodyweight (2 X 5 min)

5 sand bag get ups, 25 pushups (X 6)

You get the idea. These are whole body, strength integration movements. When you
are done with this short workout, spend 10-15 minutes stretching from head to toe.
Focus on shoulders, hamstrings, calves, hip flexors, chest, and gluteus. You might also
add some foam roller work. This part is just as important as your workout. Maintaining
joint mobility is essential for long term joint health.
Endurance
For the tactical athlete, endurance generally means moving under load. You never
move in a tactical situation in shorts and running shoes. Loaded movement is primarily
about strength, but you need some run ability also. The foundation of the run program
is two run sessions and 1 ruck. There are two weekly run structures that are alternated
in an A/B/A/B/A/B fashion.
Run Plan A
Run Plan B

VO2 Max Intervals

Long Run

Tempo Run
VO2 Max Intervals

Long Ruck
Heavy Ruck

If you are approaching a run testable event (i.e., PFT or PRT) and want to sharpen up
performance for the run, drop the ruck for 4-5 weeks and substitute a long run for the
long ruck and a tempo run for the heavy ruck. When the run test event is over, go back
to the original template.
Long Run: This is a steady pace effort. It is not hard and it is not easy. It is the natural
pace you would fall into if you went out for a long but comfortable run. This is not easy
pace. If you had to constantly hold yourself back, that would be easy pace. Steady is
comfortable but you would not describe it as easy. For those who train with a heart rate
monitor, steady would be approximately 70-80% of your maximum heart rate. With
steady paced runs, you dont run harder over time, you run faster at the same effort
level. You can do this by keeping your heart rate in your target steady zone. As you
become fit, you will have to run faster to achieve the same heart rate. If you dont have
a heart rate monitor, you will have to pace based on effort. Keep the effort steady and
eventually your steady pace will get faster and faster. Remember; do not increase the
effort of steady runs. Steady pace is also 1:35 to 1:45 (minute: seconds) per mile
slower than your best 3 mile run pace. Gradually stretch the distance of the long run.
The length depends on your overall run goals.

Tempo: This is 10K race pace. This is definitely harder than steady pace but not your
max pace. It is also sometimes described as threshold pace. It is about at 90-95% of
your max heart rate. This is about :25 -:35 (:seconds) per mile slower than your best 3
mile run pace. You can either use heart rate to pace your tempo intervals, or you can
periodically race a 10K and use pace. The effort should feel hard but it is not a maximal
effort. A tempo run consists of some easy running and some time spent at tempo pace.
This is usually done as easy, tempo, easy, tempo, easy. The total time spent at tempo
pace for a run ranges from 10 minutes to 40 minutes with tempo intervals from 5
minutes to 40 minutes (i.e., 2 X 15, 5 X 5 min, or 2 X 20 min). Start with 10 minutes at
tempo pace (i.e., 5 min easy, 5 min tempo, 5 min easy, 5 min tempo, 5 min easy) and
work your way to 40 minutes (i.e., 4 X 10 min with 5 min easy recovery jog in between
or 2 X 20 with 5 min easy recovery jog in between).
VO2 max Intervals: Lots of people call these track intervals. That is because they are
usually done on the track. Heart rate is a poor way to pace these intervals because
they are too short. It takes your heart rate 2-3 minutes to reach steady state at a new
run pace. As a result, you will be done with your interval before your heart rate catches
up. That is why it is best to do these on the track or on a course with marked distances
and use pace to deliver the right intensity. The most common distances to do these are
and mile repeats. These are done at your 1 mile race pace. They are tough! VO2
max intervals are done with a 1/1 work/rest ratio. For example, if the work interval takes
3 minutes, the rest period is 3 minutes. What should you do during your rest interval?
You should rest! Seriously, you can jog slowly or walk or whatever it takes for you to
recover. The point is to recover. Run these hard and push the pace. However, the
ideal session would have your pace on your first and last intervals the same. If you are
fading in your last intervals, you are going too hard. Always leave a little gas in the tank
and finish felling like you could have done another one or two. VO2 max intervals are
potent medicine. You dont need many. These intervals are best done on a track. If
you don't have a track, mark out a 3/4 mile straight section of road. Mark every 1/4
mile. Find a friend with a bicycle that has a bike computer/odometer if you do not have
a GPS or measuring wheel. Your car odometer is not accurate enough. If you are in the
military and on base, you can usually borrow a measuring wheel from base gym. An
appropriate number of mile intervals for a training session would be 6-8. For mile
intervals, an appropriate dose would be 3-5. More than that would likely be
counterproductive. Intervals are potent medicine. Just a little is enough.

Rucks
The ruck plan alternates a heavy ruck and a long ruck. The idea is to use progressive overload to increase the distance and the
load. We never run with a ruck in training, even if we expect to have to run with a ruck in testing and in a tactical situation. Running
with a ruck is just too risky. The exception is a few short sprints at the end of a ruck session. If you do some sprints, do only a
handful and start slow then build. The standard ruck training pace is 4 miles per hour (15 minutes per mile). Go a bit faster if you
can. Research studies have shown that heavy rucks transfer performance to long rucks but long rucks do not transfer much
performance to heavy rucks. The best plan is to alternate heavy and long rucks. However, if you are time constrained, just do the
heavy rucks, because much of that fitness will still transfer when you have to go long. A sample ruck training progression is below. If

you are experienced and are currently training with a ruck, you can start somewhere after week 1. Where you start
depends on your current condition. Highly conditioned individuals might start with week 20.
Week

Week 1-3

Week 4-5

Week 6-7

Week 8-9

Week 10-11

Week 12-13

Week 14-15

Week 16-17

Week 18-19

Long Ruck

20%
bodyweight,
60 minutes

20%
bodyweight,
70 minutes

25%
bodyweight,
60 minutes

25%
bodyweight,
70 minutes

25%
bodyweight,
80 minutes

30%
bodyweight,
80 minutes

30%
bodyweight,
100 minutes

30%
bodyweight,
110 minutes

30%
bodyweight,
120 minutes

Heavy
Ruck

30%
bodyweight,
3 X 10 min
intervals
with 2 min
rest.

35%
bodyweight,
2 X 10 min
intervals
with 2 min
rest.

35%
bodyweight,
3 X 10 min
intervals
with 5 min
rest.

35%
bodyweight,
3 X 10 min
intervals
with 2 min
rest.

40%
bodyweight,
2 X 10 min
intervals
with 5 min
rest.

40%
bodyweight,
2 X 10 min
intervals
with 2 min
rest.

40%
bodyweight,
3 X 10 min
intervals
with 5 min
rest.

40%
bodyweight,
3 X 12 min
intervals
with 3 min
rest.

40%
bodyweight,
3 X 15 min
intervals
with 2 min
rest.

Note: Go fast without running on the rucks. The idea is to move swiftly, but efficiently with a heavy load. Do not run. If
you experience any aches or pains, drop the load and build back up slowly.
Week

Week 20-21

Week 22-23

Week 24-25

Week 26-27

Week 28-29

Week 30-31

Week 32-33

Week 34-35

Week 36-37

Long Ruck

30%
bodyweight,
130 minutes

30%
bodyweight,
150 minutes

35%
bodyweight,
120 minutes

35%
bodyweight,
130 minutes

35%
bodyweight,
150 minutes

35%
bodyweight,
160 minutes

35%
bodyweight,
180 minutes

35%
bodyweight,
190 minutes

35%
bodyweight,
200 minutes

Heavy
Ruck

40%
bodyweight,
3 X 15 min
intervals
with 2 min
rest.

40%
bodyweight,
3 X 15 min
intervals
with 2 min
rest.

45%
bodyweight,
2X 10 min
intervals
with 2 min
rest.

45%
bodyweight,
3 X 10 min
intervals
with 2 min
rest.

45%
bodyweight,
2 X 15 min
intervals
with 2 min
rest.

50%
bodyweight,
4 X 5 min
intervals
with 2 min
rest.

50%
bodyweight,
2 X 10 min
intervals
with 5 min
rest.

50%
bodyweight,
2 X 10 min
intervals
with 2 min
rest.

55%
bodyweight,
4 X 5 min
intervals
with 2 min
rest.

Summary
A sample week looks something like:
MondayBack Squat, Barbell Overhead Press, Weighted Pull-ups: 4 X 5 reps,
Plank (2 min hold X 2), 5 min stretch
TuesdayUS Secret Service 10 min kettlebell snatch test, 10 min stretch, foam
roller
WednesdayRun 7 X mile intervals
ThursdayHeavy Kettlebell Swings, Weighted Pull-ups, push-ups with
resistance bands: 5 X 3 reps, Loaded carries: 3 X 30 steps, 5 min stretch
Friday10 Burpees, sprint 45 yards X 4, 10 min stretch
SaturdayRun 5 min easy, 10 min tempo, 5 min easy, 10 min tempo, 5 min
easy
SundayRuck 35% bodyweight 150 minutes
This simple structure leaves time and energy for you to work on tactical skills (i.e.,
climbing, swimming, martial arts etc.). Remember, this program is about building
fitness, not testing yourself in the gym. This is not about what you can do, but rather
about what you can absorb and recover from week in and week out.
Notes: For tactical athletes it makes sense to focus on various versions of pull-ups for
the upper body pull. You should be training pull-ups like any other strength exercise
and adding weights as necessary to stay in the proper rep range. However, if you have
a pull-up test coming up, you can drop the weight 4 weeks out and focus on increasing
repetitions. Although bench presses are a great upper body push exercise, loaded
push-ups are much better for tactical fitness. Push-ups also include whole body bracing
and core strength. The disadvantage of push-ups is that they are more difficult to load.
Elevating your feet, wearing a weighted vest, using resistance bands or moving to one
arm pushups are all good strategies to effectively load pushups. If your job involves
jumping out of perfectly good airplanes, it makes sense to add some plyometric jumping
to your program. They can be added to either the conditioning days or the strength
days. It is OK to turn it up a notch beyond this template from time to time to train for a
school, an operational contingency, or to attempt a particular fitness goal. A 4-6 week
intense focus period from time to time is beneficial. However, returning to a sustainable
template after that time period makes sense. If you want your body to last, you must
take a long term perspective on fitness. A long term perspective is not incompatible
with performance, and in fact, it is necessary for sustained performance. One last
thing Dont eat junk. High quality training requires high quality fuel. It is literally half
the battle.

About the Author

Mike Prevost earned a PhD in exercise physiology from Louisiana State University in
1995. He specialized in muscle physiology and metabolism. Throughout his college
years (10 years total) he worked as a personal trainer in various gyms and fitness
centers. He has trained athletes for many different sports including triathlon, ultra
running, surfing, power lifting, bodybuilding, mixed martial arts, football, basketball and
more. After finishing his PhD, he took a commission in the U. S. Navy as an Aerospace
Physiologist in the Navy Medical Service Corps. While serving in the Navy he
developed human performance training material for the U. S. Special Operations
Command. He developed new fitness standards for Navy rescue swimmers. He
served as a consultant to the USMC in evaluating the safety of the USMC Combat
Fitness Test. He also served on a Navy committee tasked with proposing alternatives
to the Navy physical fitness test. He trained thousands of aviators and aircrew on
survival techniques, physiology, and human performance. He also served as the
Director of the Human Performance Laboratory at the U. S. Naval Academy, where he
performed physiological testing of athletes to improve performance, developed the
Principles of Strength and Conditioning Course for all Midshipmen, and served as the
director of remedial fitness training programs. He has over 25 years of experience in
working with athletes.