program methodology
THE TACTICAL ATHLETE CONDITIONING SYSTEM EMPHASIZES A COMPREHENSIVE APPROACH TO FITNESS TRAINING FOR TACTICAL PROFESSIONALS, PRIORITIZING MUSCULOSKELETAL INTEGRITY, CARDIORESPIRATORY CONDITIONING, AND TACTICAL MOVEMENT SKILLS. THE SYSTEM IS BUILT AROUND FIVE FUNDAMENTAL PRINCIPLES:
TRAIN MOVEMENTS, NOT BODY PARTS: FOCUS ON WHOLE-BODY, MULTI-JOINT MOVEMENTS RATHER THAN ISOLATING SPECIFIC MUSCLES.
WHOLE-BODY TRAINING SESSIONS: THE SYSTEM INCLUDES WHOLE-BODY SESSIONS TO MIMIC ATHLETIC MOVEMENTS RATHER THAN SPLITTING TRAINING INTO DIFFERENT BODY PARTS.
EXPLOSIVE MOVEMENTS: TREAT ALL MOVEMENTS AS EXPLOSIVE, EMPHASIZING MAXIMUM ACCELERATION DURING THE MOVEMENT'S POSITIVE (CONCENTRIC) PHASE.
VARIATION OF MOVEMENTS: ROTATE EXERCISES STRATEGICALLY TO TRAIN THE SAGITTAL, FRONTAL, AND TRANSVERSE PLANES.
TEMPO: INCREASE WORK CAPACITY BY INCREASING VOLUME, DECREASING REST, COMBINING MULTIPLE EXERCISES WITHIN A GIVEN TRAINING BLOCK, AND EXHIBITING A HIGH WORK ETHIC.
A training session UTILIZES A TIER SYSTEM TO TRAIN THE FULL MUSCULOSKELETAL AND CARDIORESPIRATORY FITNESS SPECTRUM. THESE TIERS ARE ORDERED IN SUCH A WAY AS TO MAXIMIZE OUTPUT WHILE MINIMIZING FATIGUE.
MUSCULOSKELETAL TRAINING
WARM-UP - MOVEMENT PREPARATION.
MUSCULAR STRENGTH - IMPROVEMENT OF NEURAL MECHANISM, MUSCLE HYPERTROPHY MAINLY DUE TO THE MUSCLE FIBERS’ ENLARGEMENT.
MUSCULAR POWER - IMPROVEMENT OF NEUROMUSCULAR INTERACTIONS AND MOTOR CONTROL, INCREASED PHOSPHOCREATINE STORAGE.
MUSCULAR ENDURANCE - MUSCLE HYPERTROPHY MAINLY IN SLOW-TWITCH FIBERS, IMPROVED AEROBIC/ANAEROBIC ENZYMES, BETTER LOCAL BLOOD CIRCULATION, AND LACTIC TOLERANCE.
ACCESSORY MOVEMENTS - BASED ON THE CLIENT’S MISSION ESSENTIAL TASK LIST, OCCUPATIONAL SPECIALTY, OR PERSONAL INTERESTS.
CHASSIS INTEGRITY - INCREASE CAPACITY OF INJURY-PRONE AREAS SUCH AS THE SHOULDERS, LOWER BACK, AND KNEES.
COOL DOWN - DYNAMIC & STATIC STRETCHING, AND BREATH WORK & MINDSTILLING.
CARDIORESPIRATORY TRAINING
WARM-UP - MOVEMENT PREPARATION.
EXPLOSIVE SPEED - IMPROVEMENT OF NEUROMUSCULAR INTERACTIONS AND MOTOR CONTROL, INCREASED PHOSPHOCREATINE STORAGE.
WORK CAPACITY - INCREASE IN ANAEROBIC ENZYMES, BUFFERING CAPACITY, AND GLYCOGEN STORAGE, HIGHER POSSIBILITY OF LACTATE ACCUMULATION.
ENDURANCE - INCREASE IN AEROBIC ENZYMES, MITOCHONDRIA NUMBER, MUSCLE CAPILLARIES, HEMOGLOBIN CAPACITY, GLYCOGEN STORAGE, AND HIGHER RATE OF FAT METABOLISM.
COOL DOWN - DYNAMIC & STATIC STRETCHING, AND BREATH WORK & MINDSTILLING.
THESE PRINCIPLES ARE DESIGNED TO ENHANCE THE PHYSICAL PERFORMANCE OF TACTICAL PROFESSIONALS, ENSURING THEY ARE WELL-PREPARED FOR THE DEMANDS OF THEIR ROLES.
