During tactical fitness lift cycles, the primary focus is to build strength and, for some, gain mass, especially for athletes with an endurance background who need to put on weight. However, the secondary focus is to maintain cardiovascular conditioning through running, rucking and/or swimming, depending on the training or job the athlete is preparing for.
Here is a typical leg day routine we have the athletes do who need a foundation of strength, load-bearing stamina, and to maintain their cardio fitness for the variety of testing and events in military training:
Warmup: Squat/Toe Touch/Run Pyramid
Build up to 10 reps; jog 100 meters between sets; then run 1 mile to finish the leg warmup. It looks like this:
- 1 squat, 1 toe touch, jog 100 meters
- 2 squats, 2 toe touches, jog 100 meters
- 3/3 …
- 4/4 …
- Up to 10/10 for a total of 55 reps of both warmup exercises and 1,000 meters of jogging
- Now, run a mile to finish the warmup.
Read More: Should I Take a Scuba Course Before Military Dive School?
Lift Section
This is obviously not your typical lift cycle. The goal is not just to get stronger, but to maintain and develop other elements of fitness and conditioning required for the job and/or future training and testing in the military. These will usually include running, rucking, swimming, calisthenics and load bearing (with some lifting). The following two circuits focus on moderate weightlifting, with reps of 5 to 10. Go heavier for fewer reps per set to focus on strength, and go lighter with your weight selection for more reps in the 8-12 rep range to focus on muscle development.
Your choice is to go heavier with a barbell or hex barbell for the deadlift sets. Many tactical fitness tests now include deadlifting, so it should be included in your regular training. If you want to go lighter, try the kettlebell version of the deadlift using the Romanian deadlift (RDL) exercise for more reps. The hanging knee-ups are a decompression core exercise after lifting for 10-15 reps followed by an active rest for a few minutes of running or biking; this should be about a 3-4 minute active rest before you start the next set of deadlifts.
Repeat 3 times:
- Deadlift, 5; or kettlebell RDL, 10
- Hanging knee-ups, 10
- Run 400 meters or bike 2 minutes
The next circuit of squats and farmer walks, with the option of heavier barbell lifts for 5 reps or lighter kettlebells for more reps, goes deep into goblet squats. Follow the squats with a fast 2x25m farmer walk with a 40- to 50-pound kettlebell in both hands. End the circuit with hanging knee-ups again. Rest as needed prior to the next set of squats.
Repeat 3 times:
- Front or back squats, 5; or kettlebell goblet squats, 10
- Farmer walk, 2x25 meters fast (two kettlebells in hands)
- Hanging knee-ups, 10
Read More: Run, Ruck or Swim: 3 Cardio-Enhancing Workouts
Conditioning Section
The calisthenics-and-fast-run half-pyramid accumulate 155 squats and 2,000 meters of running across 10 sets. This becomes a tough leg pump, turning the goal of running fast into more of a jog.
Do a squat pyramid of 11-20 reps with 200-meter fast runs in between:
- 11 squats, run 200 meters
- 12 squats, run 200 meters …
- Up to 20 squats.
Stretch, cool down, and prepare for the cardio conditioning events:
Swim or Ruck
Depending on your future challenges in the military, you may be required to swim more (diving training) or ruck more (Army, USMC special ops programs). If you need to work on your running, focus on running more miles. Pick the one you need the most work to meet the standards in front of you:
- Swim with fins 2,000 meters for time; or ruck 4 miles
Yes, these workouts take a few hours to complete, but you can do them in separate workouts (a.m./p.m.) if needed. We typically must swim in the afternoon due to pool schedules, while the running and lifting are done in the early morning hours.
For more ideas on training to become “good at everything” and not just strong, check out the tactical fitness programming at the Military.com Fitness Section. Be an asset in any situation by training like a tactical athlete.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
