Matt Wenning Tactical Manual

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PHYSICAL TRAINING
FOR TACTICAL POPULATIONS
An Optimal Approach
Matt R. Wenning M.S.
Sports Biomechanics
2nd Edition
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A manual dedicated to making tactical populations strong, agile,

and able to perform in the most dangerous conditions while
increasing longevity both on the job, and in life.
Matt R. Wenning
www.wenningstrength.com
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Warning
No part of this book may be reproduced without the written permission of the author.
This book is solely written for the purpose of information and education. It is not intended for
the uneducated athlete or coach who is not aware of how to be safe and efficient around
weight training equipment. Before you begin any training, contact a physician or doctor and
make sure your healthy enough for physical activity.
Safety is a priority, make sure you utilize all strength equipment as designed and follow any
manufacturer recommendations. It is also important to contact a strength specialist and make
sure your form and technique are up to par before utilizing a strenuous training regimen.
While strength training can be a relatively low-risk sport, there is an inherent risk in any
physical activity. The author and publisher are not responsible for any injury or damage that
may occur.
Copyright © 2020 Wenning Srength LLC
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Contents
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Chapter Overviews . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Manual Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
References and Recommended Readings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Chapter 1
Train for Weaknesses and Adjust for Statistics . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Chapter 2
A Look Into Army PT, Conditioning, and Application . . . . . . . . . . . . . . . . . . . . . . 65
Chapter 3
Long-Term Training with the Conjugate System . . . . . . . . . . . . . . . . . . . . . . . . . 103
Chapter 4
Program Layout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127
Tactical Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 135
Beginner/Minimal/Weight Loss Fitness Training . . . . . . . . . . . . . . . . . . . . . . . . . 143
Army Combat Fitness Test (ACFT) Preparation Cycle . . . . . . . . . . . . . . . . . . . . 153
Tactical Intermediate Training Cycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 166
Tactical Advanced Training Mesocycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175
Top Tier Training Protocol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185
Firefighter Combat Challenge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 194
Review of Advanced Training Cycles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 209
Chapter 5
The Big Three (Squat, Bench, Deadlift) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 221
Chapter 6
Restoration and Flexibility in Your Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . 237
Ultra-light, Tempo Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 240
Chapter 7
Questions and Answers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 249
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82nd airborne programming class 2015.
About the Author

Matt Wenning is one of the best powerlifters and strength coaches of his
generation, totaling over 2600lb on multiple occasions equipped, and 2200lb
raw. Wenning has won several top national and world level competitions.
He was one of the youngest lifters to squat 900lb as well as one of the youngest
to break an all-time world record. His world record squats are 2665 lb total and
1197 lb in the equipped divisions.
His raw world record accomplishments are also the best of all time, with a raw
world record squat of 832 lb and then 865.5 lb. He is listed as one of the all-time
best squatters. Upon combining this with countless 600 lb raw benches, his
2204 lb total at 292 bodyweight is also an all-time feat.
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Preparing for a world record 1197 –lb. squat.

Circa 2011.
Getting to these numbers was not an easy journey, however. At the mere age of
6, Wenning was struck by a car while riding his bike. As a result of the accident,
both of his legs were broken, as well as his pelvis in multiple places. Young
Wenning was confined to a wheelchair and full leg casts for almost a year before
he was able to begin rehabilitation. After years of rehab and at the age of twelve
he started his strength training at a local gym. This training facility was where he
found his calling to the platform and to his future career.
Wenning has an impressive curriculum vitae which includes a Bachelor of

Science Degree in Exercise Physiology (2003), and a Master of Science Degree
in Sport Biomechanics (2005) from the prestigious Ball State University. During
his time here he studied under some of the top exercise science professors,
including Dr. Rob Newton, Dr. William Kraemer, and Dr. David Costill. He currently
owns the Ludus Magnus Performance Center in Columbus, Ohio, and works
with U.S. Army Rangers, Firefighters, and the general population for weight loss
and functional strength.
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Wenning has accumulated over 12,000 hours of experience as a Division-1

college strength coach in a variety of sports including football, track, swimming
and baseball at Ball State University. He has helped over a dozen football players
secure NFL contracts on various teams, and has helped others stay in the league
through injury rehabilitation.
He is also on the committee board for the Australian Strength and Conditioning
Association (ASCA) as an international consultant for Tactical and Performance
education.
PHYSICAL TRAINING FOR TACTICAL POPULATIONS 3

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His experience with firefighters includes serving as Strength and Wellness

Coordinator for the Washington Township Fire Department, the Whitehall Fire
Department, as well as the Violet Township. These are all located in central
Ohio. Wenning is also implementing a state-of-the-art strength and conditioning
program for more than 250 firefighters, all of who began at various ages (22-
65) and levels of ability. He has lowered injury and increased performance
significantly for the department from 2008 to present time.
The Third Battalion Rangers also updated their training with Wenning’s help.
From 2007 to 2009, he assisted in training the elite group of 700 plus soldiers
and helped increase their dominance over opposing forces by teaching them
the methods in this manual.
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4th Infantry
2010–2013.
Through these experiences Wenning has acquired major contracts within the
Army. He served Fort Carson 4th Brigade as the co-founder and director of
MAW (Mountain Athlete Warrior). This created attention nationwide throughout
the armed services and in top magazines, including the December 2010 and
August 2011 issues of Muscle and Fitness.

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Acknowledgments
Big Thanks to Big Influences
Overview
The Risks, Needs and Environments of Tactical Personnel
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Recommended Reading
Resources for Basic Knowledge about Proper Training

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Chapter 1
Train for Weaknesses and Adjust for Statistics
Top 3 Physical Issues
Areas that Training Should Emphasize at All Times for
Tactical Populations:
1. Lower back
A Limiting Factor in Many Tactical Abilities
2. Knees
A Problem and Rehabilitation Area for Many
3. Shoulders
Training Shoulders to Stay Healthy
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Chapter 2
How to Train the Glycolytic, Anaerobic and
Oxidative Energy Systems for Real Conditions
A. The Army Combat Fitness Test (ACFT)
B. Aerobic Fitness: Why Running Is Not Optimal
Sled dragging, Kettlebell Swings, Tire Flipping,
Weighted Vests, Dummy Dragging—Combined
with running, produce optimal results.
C. Wenning Warm-ups for the Tactical Athlete

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Chapter 3
Long-term Training with the Conjugate System
Why It Is Important to Train Smart
Age, training experience, and genetics play crucial roles in where to start and
how to make progress. Longevity is important. Tactical personnel can stay on
the job well into their 50s and 60s. This chapter explains how to make proper
decisions in exercise selection to prevent overuse problems, while also making
sure that the Veterans Affairs Clinics/orthopedic surgeons see fewer patients.
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Chapter 4
Training Methods Program Layout
This section explains how and why to train.
It’s not as easy as just working out.
Potentiation – Rest periods – Muscle – Everything in Between
An Overview of the Conjugate System

Sample Workouts from Beginners to SEALS

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Chapter 5
Exercise Technique with the Big Three
There is no replacement for the Squat, Bench and Deadlift,
but there are different ways to train them.
This chapter will explain how.
Ludus Magnus Performance Center in Columbus, Ohio has many tools to mod-
ify training with the fundamental lifts to effectively gain strength and power
year-round.
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Chapter 6
Restoration and Flexibility
It takes more than just training to be successful. Sometimes what you
do out of the gym is just as important as the work you put in the gym.
Foot ice baths for CNS recovery

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Chapter 7
Some Common and Uncommon Questions
Chaotic Kettle Bell Benching, full paragraph
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Acknowledgments
I have had a great career as an amateur and professional strength athlete.
Through this journey I have had great experiences in both pushing my own
limits, as well as pushing others. From warehouse gyms to the top-lifting compe-
titions across the country, I have had the pleasure to lift with and learn from the
best in the world. This was through both practical experience and formal edu-
cation. Throughout these experiences, I learned the most practical methods of
training not only for my own benefit, but also for the soldiers, NFL players, fire-
fighters, and the general population whom I have had the pleasure to assist.
Many individuals deserve my gratitude in helping me to achieve my goals.
My mother, Shirley, a surgical nurse for the VA, successfully raised

her three children after my father passed away
and instilled a strong work ethic and a sense of courage in me.
I also offer my extreme gratitude to Tim Smith and Jim Dawson,

both of whom acted as a father figure and mentored me
through various aspects of my life and training.
I want to thank Former NFL tight end and Strength Coach at Ball State
Wade Russell for showing me how to have a great presence
in a weight room and in my career.
I am indebted to my respected professors at Ball State, including

Dr. Newton, Dr. Kraemer, Dr. Costill, Dr. Mazzetti, et.al.,
for assisting and guiding my education as a young man.

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I have many people to thank in regards to my professional powerlifting career:
First, George Halbert; one of the best benchers of all time and a great training
partner. It was he who taught me how to be strong and have longevity.
George Halbert—twelve world records in the bench press,

as well as a massive influence on how to use chains and bands in training.
Second, Chuck Vogelphol, multiple world record holder and one of the greatest
squatters to ever live. He taught me the importance of hard work and how to
push myself beyond my own limitations.
Chuck Vogelphol squatting at the Arnold Classic WPO.
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I would also like to thank Army Officers Mark Ivezaj and Jim Mingus.
Working with these two men has taken me across the country
working with our military personnel in Ranger Regiment,
the 82nd Airborne Division, as well as the developing
the Mountain Athlete Warrior Program with 4th BCT 4th Infantry Division.
Major General. Jim Mingus and Lt. Colonel (Ret.) Ivezaj, Co-Founders of MAW.

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Soviet system responsible for 100 + world records.
Last, but certainly not least, I would like to thank the countless Soviet researchers
from the 1950s to the 1980s. Their dedicated their lifetimes to Olympic lifting,
sprinting, and jumping that has thus allowed the rest of the world to learn smarter
ways to train. Out of this group, I would like to especially thank Vladimir Zatsiorsky
and Yuri Verkhoshansky for their contributions to the Strength and Conditioning
Community and their endless work not only in their research, but also in the time
spent translating their findings to make them accessible to the world.
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Manual Overview
Tactical populations risk their lives for U.S. citizens on a daily basis. Whether
they’re dropping out of helicopters, carrying the wounded out of danger, or hiking
over rough terrain, tactical populations require specific types of physical training
in order to perform their duty safely and effectively. Not only are specific types of
physical training important for those serving, they are also important during the
aging process to prevent injury, avoid potential surgery, rehab, and other compli-
cations. The programs in this manual are designed to help with both.
Physical training is a top priority when becoming a tactical service person.

Those lacking in fitness may not be able to answer the call of duty in a timely
manner, or at all. Many tactical populations rank fitness and strength as two of
the most important attributes for becoming a great tactical employee. It seems
only logical that physical strength be taken seriously in fire, police and military
training regimens. Unfortunately, this is not the case with many units, despite
their efforts.

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The Basis of Tactical Training: Running
Traditional military and tactical conditioning has revolved around cardiovascular

training, which is mostly running and simplistic body weight strength training,
such as pull-ups, sit-ups, and ruck marches.
Although these training modalities have their place, in reality within the 21st
century it’s much more common for the rules to dictate that tactical persons
must have cardiovascular function, power, and agility with nearly 100 lbs of gear
on their body. This requires greater amounts of strength than was previously
thought, especially in the spinal erectors, glutes, and hamstrings (posterior chain).
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A prime example of a well-

conditioned back at 170 lbs
bodyweight. If yours doesn’t
look like this, then
GET TO WORK!
Ever climbed a 1000 yard mountainside? Imagine being on that mountainside,

right now, carrying a 200 pound wounded person, probably running from a dan-
gerous situation. Now, while you’re imagining that, add in the person’s equipment
and body weight, along with your own equipment and bodyweight. This means
that you could potentially be carrying up to 500 total pounds while fleeing from
a problematic situation.
The possibility of this, (carrying another person in a less than optimal environ-
ment) is a very real problem for all tactical disciplines. Therefore, to prepare
for this situation, maximal strength, anaerobic endurance, and cardiovascular
efficiency of the highest level must be obtained, maintained and constantly im-
proved upon.

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Not a simple task for a weak person—and adrenaline only goes so far!
If the tactical populations rely on average people disguised as soldiers, fire-

fighters, or police officers to perform these high-level athletic skills, then injury
and lackluster performance are imminent. Because of this, it is not enough to
be conditioned only through running, and it is not acceptable to be strong only
in the weight room. It takes a blend of both to be considered an optimal service
member.
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Officers doing kettlebell swings with 50 lbs for 2 or more minutes,

working up to 8–10 minutes.
The Importance of Lifting and its Effect on Endurance

To a great extent, maximal strength can dictate how much anaerobic endurance
you have. If a person’s max effort deadlift is 200 lbs and he is asked to carry a
300 lb person, he may not be moving that individual far, and certainly won’t be
doing it very safely.
Firemen hauling victims out of danger.

Lower back and grip strength are important.

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On the other hand, if the tactical person’s max effort deadlift is 450 pounds, then
a 300 lb person can be moved with relative ease because it only requires 66%
of the soldier’s maximal strength.
Ed Coan deadlifting.
Clearly, carrying a person is slightly different than performing a deadlift, howev-

er all the muscles used are the same. Tactical populations must be strong from
many angles, and can not have any weak points.
NSCA tactical conference 2014 teaching police – fire – military the sumo deadlift.
While it may be unrealistic and even unnecessary to attain a world-class dead-
lift, the more strength and increased fitness levels the service members gain
means that they will be able to both approach a problem with more ease as well
as provide more assistance in any given tactical situation.
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In my experience, a mid-500lb deadlift/squat with a 350lb bench can be ob-

tained while not affecting the running (conditioning) for servicemen, and a 315 lb
deadlift/squat with a bodyweight bench for servicewomen.
Although lifting with perfect form is always optimal, it may not be achievable for the
tactical population due to environmental factors, potentially leaving the outcome up
to their level of strength for preventing injury and ensuring combat effectiveness.
The tactical population should be viewed and treated like athletes, and like most
athletes in the U.S., they are walking time bombs for shoulder, knee, and back
injuries. The methods in this manual are used by top-level athletes to maintain
peak levels of fitness and target muscular weakness. As demonstrated by de-
creasing the injury rate of 4th BCT 4th ID by 30%, while increasing the average
APFT score by 70 points, the U.S. Army and other tactical units can certainly
benefit from awareness and implementation of these methods.
Service members are the heroes who

save us from enemies, both foreign and
domestic, as well as protect and keep
us from facing a multitude of other haz-
ards. Because of this, it’s only logical that
just like athletes they should be stron-
ger, more capable, and in better shape
than the average person. It is up to both
individuals and units to hold themselves
to a high standard of physical education
and performance.
Ranger carrying 100lbs of gear, not

uncommon on the battlefield.

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Firefighter hazards include this type of work often (heavy lifting).
The intent of this manual is to help those who already possess a general
understanding of the basic methods of weight training, and therefore are ready
to implement more advanced methods. The recommended readings on the
following pages will provide a solid foundation as well as provide the reasoning
and the origins behind the methods.
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Remember that training is a journey. One should learn new things on a consistent
basis, try all types of exercises and rep ranges, and have enough knowledge of
the science-based methods to train smart and make progress. With the help of
this manual and some recommended readings, you should soon have a great
understanding of your body, your limitations, and new exercises in order to
further your abilities.

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References and Recommended Readings
Essentials of Strength and Conditioning,

National Strength and Conditioning Association,
Ed. Thomas R. Bechle and Rober W. Earle.
This is a great starting tool for learning the basics

and science behind training.
Science and Practice of Strength Training,

VM Zatsiorsky and William J. Kraemer
Much of this manual references information from

this book, which should be studied for a thorough
understanding of training. This book will answer
many more in-depth questions.
Super Training, by Mel Siff, PhD
This massive training book contains tons of

information. Dr. Siff was an avid weightlifting scientist
and influenced some of the strongest in the world.
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Basic Anatomy and Physiology books. Without a

basic knowledge of the human body and how it
functions, it’s tough to understand complicated
training methods and their application.
Primal Endurance, by Mark Sisson and Brad Kearns

This book goes into detail about the importance of
incorporating heart rate ceilings in aerobic training,
and the importance of sleep in recovery.
Science of Sports Training, by Thomas Kurz .

This is a great book with tons of information on
training, nutrition, and stress.

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Chapter 1
Train for Weaknesses and
Adjust for Statistics
Ret. Lt. Colonel (Ret.) Mark Ivezaj, U.S. Army Ranger

squatting to a box with a safety bar and band tension.
Statistical knowledge and awareness of weaknesses play a vital role in how

to train for on-the-job hazards. Most tactical physical injuries involve the lower
back, knees, and shoulders. One can use strength training to specifically address
these issues.
When targeting weaknesses, training must be set up to primarily attack the

lagging muscle areas, while also correcting posture. This will result in increased
general strength levels for the entire body.

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It is also important to design workouts around pre-existing injuries and limita-

tions. It does a tactical unit no benefit if a workout doesn’t consider these po-
tential obstacles. Other obstacles that need to be accounted for include age,
ability, experience, and time available. Exercise plans should always take these
variables into account.
The best way to account for all the training obstacles is to have an adjustable
training program based on individual and group weaknesses, as well as one that
is based on an in-depth knowledge of all training methods. The one program that
does this best is the conjugate system, a scientifically based system designed to
combine many methods, energy systems, and exercises.
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The above picture demonstrates the difference in weight of a fully equipped

firefighter, as well as shows the awkward way the gear must be carried. It
should go without saying that firefighters, along with other tactical athletes
who have postural deficiencies and/or poor motor patterns, have a greater
likelihood to be injured. What this picture doesn’t show, however, is the hazard-
ous environment that these personnel will encounter on the job, thus increas-
ing their exposure to injury.

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Problem Area 1: Lower Back
Lower back injuries in today’s tactical population usually come from lifting heavy
or above average resistances (like another service member), carrying equip-
ment (such as packs, rifles, axes, tools, and ammo), landing incorrectly, and using
improper form while performing both common and uncommon tasks.
Injuries can occur in this area due to weak lower back muscles, poorly trained
motor patterns or technique, and little to no hamstring strength, which usually
goes hand in hand with hamstring inflexibility. The first requirement to prevent
back injury is to bring up the lagging muscle groups, then re-teach form in order
to be mechanically sound.
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When studying anatomy charts, it’s easy to see why the lower back is a com-
mon area of injury. It’s made up of relatively small muscle groups that are asked
to do a large amount of work, and it’s surrounded by the larger muscles of the
body (legs, hips, etc).
When the spine or related soft tissue is injured it has a limited blood supply, as
the tissue is surrounded by bone. It is estimated that roughly 90% of all people
will suffer from lower back pain and injury at some point in their lives, with tacti-
cal populations being no exception.

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The picture above shows an activity that can commonly cause injury. There is
minimal room for compression, so this can cause issues to the nerves and soft
tissue in the body. Landing at fast velocities is a primary culprit of lower back
injury. With this, jumping off a 7-ft ledge is similar to landing with a standard
airborne parachute.
While it’s commonly said that a Parachute Landing Fall is like being tackled by an
NFL player, it’s rarely pointed out that Paratroopers are nowhere near the level
of fitness that a NFL player has when being tackled. It’s important to understand
that one must gradually build up to any type of strenuous work, such as long
ruck marches, jumping out of planes, or even just running.
A strength training routine should try to help the problem by utilizing exercises
that are traction oriented. That’s why there are exercises and equipment that
can be used to obtain both strength and traction.
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Exercise Examples
The exercises that are explained in the following pages will keep lower back
problems at bay, as well as help all tactical populations lift heavier loads more
safely and for longer periods of time. It’s vital to gain and maintain a strong lower
back, as in 90% of daily activities one’s lower back strength and support is the
determining factor in whether or not the movement is being performed safely
and effectively. Therefore, lower body training should utilize lower back isolation
whenever possible (at least 2 times per week).

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Reverse hyper extensions (traction) build important lower erectors and glutes
while creating traction of the lower back. It is the single most important tool for
developing the lower back muscles.
Top position Bottom position
One of the few lower body machines worth using. Notice that the legs remain straight and the
hips are used as a pendulum. This allows the lower back to do the most work.
The reverse hyper extension should be included in every lower body workout
and after any running or marching that causes back compression. The reverse
hyper extension helps to aid the recovery of the lower back after high compres-
sion activities.
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Glute ham raises (traction) strengthen the hamstrings, glutes, lower back, and
calves. Working the posterior chain muscles with this exercise teaches them to
work together as they do in the real world. (This is also good for knee stabiliza-
tion and strength.)
This exercise develops maximal hamstring/glute strength.
The glute ham raise machine also tractions the lower back while training. Exercises
that strengthen and help with traction at the same time not only build up lagging
muscles, but also provide rehabilitation. Hamstring curls, calf raises, and back
extensions work the same muscles, but don’t teach them to work together. This
is where and why training must be understood, for optimal transfer of strength
and skills.

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The belt squat machine (non-compressive) is a much-needed piece of

equipment in a training protocol. The machine allows a user with back problems
to squat and teaches form when learning the exercise.
Bottom position: notice the weight on the hips versus the spine.
Contact Ludus Magnus for pricing.
The Wenning Belt Squat is a non-compressive squat machine for the lower back
that also allows the legs and hips to become strong in a much safer environment;
one in which spotters are not needed when using manageable weights. It is also
a great way to stay strong and conditioned when an upper back or shoulder
problem is present.
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Top position: notice the belt around the waist. Safely holds up to 1300-lbs!
There are few replacements for squatting, but this machine offers a viable
alternative to performing the exercise. In addition, it also provides the added
benefit of less compression. It is important to push the knees apart and sit back
while descending into the bottom position.

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No Specialized Machines?
Here’s How to Compromise
Military officers doing a reverse hyper exercise off of a high pad machine.
This shows that reverse hypers can be done on a glute ham bench.
You can also use a physioball and an incline bench, as shown below.
This picture shows how to do a glute ham raise without the actual machine.
One officer holds the other’s feet while going to the ground. This is a great alternative.
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Traditional Russian curl (instead of a glute ham).
The belt squat (makeshift)

is a great way to squat with
minimal back pressure if
a belt squat machine isn’t
available. Take two benches
and a lifting belt, strap a
chain to the belt with weight
attached, and then stand on
the benches and squat.

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Example: When lifting, proper technique should always be a main concern for
the safety of the tactical person. However, depending on the circumstance, such
as moving an injured soldier or victim quickly, there are only so many options
when it comes to form. Head room may be limited, the object can be awkward,
and the person is unable to assist. This is where maximal strength, especially
in the lower back region, will make an enormous difference. It’s important to
remember that no one is just given a strong lower back, so it’s up to the tactical
population to have an understanding of the back and a quality training regimen
dedicated to this area.
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Lower Back: A Summary

The lower back is the deciding factor in regards to many obstacles when it
comes to strength and performance. The exercises described above should be
implemented to help aid in current back problems as well as to prevent future
issues. It’s vital to remember that we must restore proper function before we
can strengthen it. These machines can result in great strength increases and
added insurance, both on and off duty.
\Because of the need to move people and equipment in less than optimal situa-
tions, the safest way to complete a task is to be strong. Often in both training and
tactical situations, the task at hand will not allow for a great position, making it
important that the task is done as safely as possible, despite in less than optimal
conditions. The only way to accomplish this successfully is to be strong enough
to prevent injury from the added stress.

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Problem Area 2: Knees
Knee issues in tactical populations can be complicated problems. A variety of

common and uncommonly preformed actions can be extremely hazardous to
the knee, such as kneeling on hard surfaces, climbing up and down ladders, or
jumping off equipment and out of helicopters. Usually those with less than optimal
strength beat up their knees because of weak hips, stabilizers, and hamstrings.
When jumping, jogging, and carrying equipment at a fast pace the hips and
hamstrings must do their share of the work. If these muscles are lacking in
strength then the extensors of the knee attempt to complete the work for them.
Over time, this overcompensation of the knee starts to take its toll.
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Pain and injury occur at the knee due to weak hamstrings, hips, vastus medialis
muscles, and improper form. Once the hamstrings get stronger, knee pain and
injury will decrease. Increasing your hamstring strength increases stabilization at
the joint and reinforces the ACL and meniscus.
The exercises below are builders that have been successfully implemented in
training protocols regarding this area and also share some exercises with the
lower back. It should be common for tactical populations to be able to lift more
than twice their bodyweight in both the squat and the deadlift. This will ensure
that every muscle in this area is strong, stable, and able to take abuse.
Walking in deep snow with a 75 lb pack.

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Exercise Examples
Glute ham raises build the hamstring in a functional environment. Although
data has not yet been collected for this exercise, it’s likely that the strength or
lack thereof has a direct correlation to knee injury. This is due to weak muscles
surrounding the joint.
Middle Position: most tactical populations will struggle with this exercise
for multiple weeks before becoming better.
A good goal is 6–8 reps with strict form.
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Straight leg deadlifts strengthen the hamstrings in the same way they will be
required to work in real world situations. Leaning over to pick up tools, parts, and
patients are daily actions for the tactical employee. This exercise is great for rep
work and some maximal effort work under proper supervision. The exercise
needs to be built upon a good base of reverse hyper-extensions and glute ham
raises before it’s performed with heavy resistance.
A great builder for lower back problems as well,

since hamstring strength and flexibility can be a main cause of back issues.

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Sled dragging (forward, backward, and sideways)
See the cardiovascular section for more uses.
This is a great exercise for knee strength and rehabilitation. Both performance
centers and rehabilitation professionals use it, all over the country. It is a great
alternative to running, and is very specific to hiking mountains, moving equipment,
and general tactical activities. It is the best singular exercise for the development
of the knee, hip, and abdominal musculature, while creating little to no back
compression or negative impact.
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Knees: A Summary
The knee, although extremely strong, is also a very unstable joint. It needs to be
properly trained to not only maintain stability, but to also stay healthy throughout
hazardous conditions. It’s important to keep in mind that high impact activity
can be detrimental for the knee, especially when strength levels are low. The
exercises mentioned above strengthen the surrounding muscles, ligaments, and
tendons to provide greater support to and for the lower extremities. This in turn
allows the knee to be less prone to injury as well as makes it more functional.
As you can see in this picture, there are lots of muscles, ligaments, and tendons
in a very small area. On top of this, the area is always bearing weight,
making it very prone to injury.
By using the above mentioned exercises which tie into other areas frequently in
need of strengthening, knee injury rates will decrease significantly.

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Problem Area 3: Shoulders
Shoulder pain is prevalent among most people, but even more common in tactical
populations. The reason for this is due to heavy lifting and overuse, usually in the
less-than-optimal positions that are commonly encountered in this profession. If
a tactical employee loses shoulder strength, stability and/or shoulder endurance,
then the employee’s weapon and tool control, accuracy, and efficiency will be
greatly compromised.
Shoulder pain, tendonitis, and other injuries usually start with a weak upper
back. The upper back (which includes the lats, rear delts, rhomboids, subscapular
muscles, and rotator cuff) needs to be strong. Upper back strength is crucial to
holding the shoulder joint in place under strain and to maintain correct posture
while performing various tasks.
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There are a few basic yet potent exercises to help combat back weakness and
keep tactical populations as safe as possible. These particular muscle groups
seem to respond to higher rep ranges, often between 15 and 25 reps per set (as
a general guideline).
Remember: the key is progress over time. The musculature of the shoulder is
small in comparison to lower body extremities. Due to this factor, it takes longer
for the muscles to develop and safely grow. The exercises below are a great
start to the development of the upper body.

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Exercise Examples
The basic row directly builds the rear deltoid and subscapularis muscles. This
is the primary rear deltoid and scapular muscle builder that power lifters and
strength athletes use, but it also works wonders for tactical personnel. They
can be done with bands, machines, dumbbells, or other equipment. All athletes
should do 200+ reps per week of some variation of this exercise.
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Band variation (standing) using bands.
Barbell variation (bent over).

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This exercise responds well to higher reps, about 15-20. Top lifters and athletes
do anywhere from 100-200 reps per week in order to protect their shoulders
from all the work done in the front of the body (hose and equipment loading/
moving/indirect fire operations, etc.). Tactical personnel should follow a similar
approach to help combat problems that can arise now and in the future.
Another variation of the same exercise: cables are crossed and are similar to a reverse fly.
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The Kb/Db bent-over row builds the lats, rhomboids, and traps. This exercise is
great for overall development and posture, and should be used in some form on
a weekly basis since it’s a very specific and transferable task, able to be applied
to any event where a person must pick up or move an object.

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Face pulls (row variation) build the entire upper back and are another favorite
for many performance centers. Personnel should do this exercise 2–3 times per
week with 40-80-lbs.
The row is much higher and much more specific to the rear delts, rhomboids, and traps.
This exercise can also be used as a warm-up, and the implementation (rope,
wide bar, etc.) will change the emphasis of the exercise.
Face pulls using a cable machine and straight bar.
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Lat pull-downs build the lats, rear delts, and most major muscle groups of the
back. Variation of bars and rep ranges as well as positions are important for
overall development.
Top and bottom position using a custom reverse grip bar.
This exercise is being shown with a bent upward fat bar and a moderate grip,
which is one of many possible positions. It is a wise decision to change bars, hand
positions, and angles (rotate pulling to the chest, to the chin, to the nose, and to
the forehead) on a weekly basis to ensure complete strength development. It is
also important to note that pulling the bar below the chin is disadvantageous for
the shoulder joint.

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Rope swinging was invented by boxers to help them hold up their gloves for an
entire fight. Lifters have found that it helps build muscle at the shoulder with no
wear and tear. This is also a very similar movement to moving the AR-15 weapon
that most service members or SWAT carry. This also helps with steadying fire
axes and cutting tools for firemen.
This is not only a great strength tool but also a great endurance tool,
conditioning shoulders for steady handling of weapons/tools after intense exercise.
After 10 weeks of rope training, soldiers showed significant accuracy

with rifles following intense running/sprinting, etc.
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In high stress situations there are usually many things happening both inter-
nally and externally that can diminish marksmanship. Although Basic Rifle
Marksmanship will teach a servicemember the fundamentals of shooting, and
stress shoots will condition them to high-stress environments, sound strength
and conditioning protocols are what will improve their efficiency in those envi-
ronments and fatigued states. This is accomplished through building and rein-
forcing optimal motor patterns, and ideal posture.
Shoulder issues and weaknesses also have a direct correlation to tricep strength.
Tactical personnel have weak triceps more than often, usually overcompensat-
ing when performing push-ups, bench presses, and other upper body activities
by utilizing the shoulder to perform the task.
A surefire way to combat this is to have very strong triceps. To keep the shoulder
out of the equation, it is optimal to use exercises that keep shoulder activation to
a minimum. I recommend training triceps two times per week to ensure that the
arm does its fair share of the work when pressing any objects.
Example of a tricep exercise: this one is laying on the side kicking the dumbbell up in the air,
keeping the wrist straight, a great isolation exercise.
Lying tricep extensions (on side) are a great exercise to ensure the shoulders
are not taking over on the movement and to allow for focus on the triceps.

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Although it’s optimal to train with free weights, sometimes machines can be
utilized to attack weaknesses.
This tricep machine was custom built for Ludus Magnus.
Tricep extensions on a reverse hyper.
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Shoulders: A Summary
The shoulder is a very unstable joint by nature due to its great range of motion.
It takes constant work and care to make sure it’s both strong and lasts not just
through a career, but for life.
A little extra work right now can save a service member a lot of pain and
headaches while also saving the DoD/DVA a lot of injury and disability payments.
It is important to train the shoulder correctly by extensively involving the internal
and external rotators while also stressing development of the rear delt. It’s also
vital to remember that the triceps need to be very strong. This protects the
shoulder during various pressing activities, both in the gym and out in the field.
(see Program Layout for demonstration of how to effectively utilize this knowl-
edge in programs.)

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Chapter 2
A Look Into Army PT,

Conditioning, and Application
Cardio workouts within the military have always been a hot topic of debate.
The Army Physical Fitness Test (APFT) of the 1990s and 2000s was designed
for the masses, meaning that the PT test was designed to fit the bill for an en-
tire Armed Service.
One’s ability to do two minutes of push-ups, two minutes of sit-ups followed by a

two mile run with a ten minute break in between determined whether or not the
service member was (and still is) in shape. It is based on a point system.
As of Fiscal Year (FY) 2020, the Army began implementation of the 6 event
Army Combat Fitness Test (ACFT). The test is still based on a 0–100 point sys-
tem, but it implements tasks that should do a better job of gauging a soldier’s
combat effectiveness. The following pages will go further into depth about its
implementation and scoring.
12-week training protocol can be found in Chapter Four.

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The Army Combat Fitness Test (ACFT)
Due to the demands of asymmetrical warfare and ever-changing battlefield

conditions, the long-standing Army Physical Fitness Test (APFT) has been mod-
ernized to the Army Combat Fitness Test (ACFT). This doubles the army’s ability
to judge combat effectiveness.
The ACFT consists of 6 events that are each measured by Power, Muscular
Endurance, Muscular Strength, Speed, Agility, Cardio Endurance, Balance,
Flexibility, Coordination, and Reaction Time.
Initial implementation will begin in October 2019 with two (not for record) ACFTs,
approximately six months apart. By October 2020, the ACFT will be recognized
as the new army physical test of record.
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Standards and Events
Scoring standards will still be from a 0 to 100 scale with an Army minimum of 60
in each event. The test will now be gender and age neutral, replacing them with
a 3-tier physical demand system based on Military Occupational Specialty (MOS).
Tier 1: Heavy Physical Demand unit/MOS

Tier 2: Significant Physical Demand unit/MOS
Tier 3: Minimum demand unit/MOS/Army Minimum

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Event 1: 3 Rep Maximum Trap Bar Deadlift (MDL)

Given two attempts within 5 minutes, the soldier must complete 3 repetitions
of a Trap Bar/Hex Bar deadlift while maintaining positive control of the weight
throughout the movement. The soldier is given two minutes of rest between
attempts.
Army Minimum: 60 pts, 140 lbs
Tier 2: 65 pts, 160 lbs
Tier 1: 70 pts, 180 lbs
Army Maximum: 100 points, 340 lbs
Minimum 2-minute rest
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Event 2: Standing Power Throw (SPT)

Given 3 attempts within 3 minutes, the soldier will execute a 10 lb medicine ball
backward overhead throw for maximum distance. The soldier will be given one
practice attempt as well as a short amount of time on the line to adequately
warm up with the ball. The furthest throw will be the throw of record.
Army Minimum: 60 pts, 4 meters
Tier 2: 65 pts, 6.5 meters
Tier 1: 70 pts, 8.5 meters
Army Maximum: 100 points, 13.5 meters

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Event 3: Hand Release Push Up (HRP)

Given 2 minutes, the soldier will complete as many repetitions of the HRP as
possible. The soldier must maintain a generally straight alignment during the
movement and hands must be beneath the shoulders or the repetition will not
count. The front leaning rest is the only authorized rest position.
Army Minimum: 60 pts, 10 repetitions
Tier 2: 65 pts, 20 repetitions
Army Maximum: 100 points, 70 repetitions
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Event 4: Sprint-Drag-Carry (SDC)

Given 4 minutes and from a prone starting position, the soldier will conduct 5x50
meter shuttles for time as follows:
Sprint: Sprint to 25 meters to line touching it with a foot and hand then turn and
sprint back to the starting point.
Drag: Upon return, the soldier will grab sled handles and complete a backwards
pull until the sled is across the 25-meter line turn around, then pull back across
to the starting point. Sled must completely cross 25m line and the starting point.
Lateral: Once the sled is completely across the starting line, the soldier will
conduct a lateral shuffle to the 25-meter line and touch it with one hand and
foot. The soldier will remain facing the same direction and return to the starting
line with the opposite foot in lead. Feet may shuffle and touch but may not cross.
Carry: Upon return the soldier will grab two 40lb kettlebells and run to the 25m,
stepping on or over it on foot and returning to the start line. The carry is complete
when 1-foot touches or crosses the start line. If kettlebells are dropped, the carry
will resume from where they are dropped.

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Sprint: Soldier will place the kettlebells on the ground and complete one
last 25m sprint, one hand and foot must touch the 25m turn line. The time is
stopped when the soldier crosses the start line after the final sprint. The pen-
alty for incorrect form or action is that the soldier must return to the line and
redo the action correctly.
Army Minimum: 60 points, 3:35s
Tier 2: 65 pts, 2:45s
Tier 1: 70 pts, 2:09s
Army Maximum: 100 points, 1:40s
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Event 5: Leg Tuck (LTK)

Given 2 minutes, the soldier must complete as many leg tucks as possible. The
soldier will mount the bar with an alternating grip and their arms fully extended.
On the command of “go” the soldier will flex at the elbows, knees, hips, and waist
to lift the knees or thighs to the elbows. The soldier must return to the start
position under control, ensuring their arms are straight. Slight movement of the
body at the start position is allowable, but the soldier may not try to generate
momentum to assist in the movement (“kipping”).
Army Minimum: 60 points, 1 repetition.
Tier 2: 65 pts, 3 repetitions.
Army Maximum: 100 points, 20 repetitions.
Once the last soldier completes the LTK there will be a 5-minute rest.

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Event 6: 2 Mile Run (2MR)

Given 21 minutes, the soldier will complete a two mile run on an indoor/outdoor
track (or improved surface that is generally flat).
Army Minimum: 60 points 21:00s
Tier 2: 19:00s
Tier 1: 18:00s
Army Maximum: 100 points 12:45s
Ruck Marching
Training for foot (ruck) marches is probably one of the hardest things to do in
the military. This is especially true when movements take place in mountainous
environments that require a soldier to continuously climb at an elevation with
an undetermined amount of weight (mission and unit dependent), often in a low
visibility environment where one’s footing is unseen and with the ruck sack (if
not properly packed) shifting unevenly across the back and shoulders. This can
easily lead to injuries.
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To get better at foot marching with extra resistance (ammo, body armor, etc.)
one must train progressively and intelligently. Individuals must plan this type
of training well in advance with a goal in mind that fits the requirements of the
tactical population.
Cardio Issues
Running both was and remains the main source of “cardio” exercise for the
military. Very few units have created or dedicated enough time, energy, and
funds to figure out alternative means of increasing one’s cardiovascular capacity
or endurance. The norm has been (and continues to be) that leaders across the
services believe that to be faster (again, focused on the two-mile run) one just
must run more.
However, due to modern day developments and the changing needs of the
battlefield, running as a sole means of cardio training is inefficient. In fact, running
more and running longer distances has created generation after generations of
soldiers who are not functionally fit, but rather are merely fit to run a two-mile
test. This in Urban Warfare has a minimal effect on performance and potentiates
service members to a multitude of overuse injuries.

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As you can see in this photograph, there is nowhere to run two miles.
This outdated method of cardio training has also led to many injuries and de-
creased performance across the military. The older ways of conditioning have
not properly prepared soldiers for urban, desert, or mountainous environ-
ments which are often the combat environments they find themselves in today.
Furthermore, the original PT test was not designed for soldiers burdened by the
equipment the current army requires.
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Where and how we fight our battles leaves little room for distance running.
Urban warfare requires soldiers to sprint, recover, & repeat.
The previously mentioned environmental conditions have caused units to re-

consider how endurance and cardio training should be conducted. The next few
pages will demonstrate alternative ways to achieve high-level endurance in syn-
chronicity with a high level of strength, allowing tactical populations to improve
themselves with lower injury rates.

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Implementation of Running
Properly implementing a running regimen in any group environment can be

highly challenging. Improving running isn’t as simple as trying to run faster and
farther every run. The biggest factor that will affect a person’s ability to run is
their heart rate while running, as well as their technical proficiency (based on
muscle weaknesses, as previously described).
Running is the same as Weightlifting when it comes to utilizing proper form. Foot
strike, kickback, posture, and many other factors govern a person’s ability to be
an efficient runner. A thorough strength and conditioning program will address
deficiencies in running form through corrective exercises. This is more effective
than trying to enforce good form while running, as this will generally do very little
to address deficiencies, which are the root cause of the problem.
Running with too high of a heart rate is detrimental when trying to improve aer-
obic capacity, this is due to the biochemical changes within the body. Take any
stress shoot as an example, anyone who’s participated knows the increased
difficulty to maintain accuracy with a high heart rate in a stressful environment.
Although these drills will condition the service members to feel less overwhelmed
when they are engaging the enemy, they would never be used to attempt to in-
crease the service members’ accuracy and competency with their weapon/
weapon system.
So, with that in mind: Why would increasing the stress in an aerobic workout,
unintentionally causing it to become anaerobic, improve aerobic capacity or
performance?
A general rule would be to keep any type of running intended to improve aer-
obic capacity/performance to a heart rate of 120-140 BPM. The easiest way to
implement this would be to separate into ability groups based off their 2 Mile
Run times, then selecting several of the poorer runners within those groups to
monitor their heart rate and set pace.
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Although this is not the most optimal method, it is likely the most efficient avail-
able. It is extremely important to keep the heart rate within this range.
Lastly, it’s important to keep in mind that there are many factors which will
change. Start with determining the optimal training heart rate for aerobic ef-
forts, the suggested rates are best estimates based on working with numerous
servicemembers.
For more information on the biochemical changes during training at elevated

heart rates, refer to the recommended reading.
In the next section we are going to cover alternatives to running. Before we get
into it, I would like to take a moment to explain that one of the biggest factors in
improving aerobic capacity is reducing body fat. Research is showing that bouts
of 10 minutes or less of moderate to high intensity workouts can be more ben-
eficial than longer bouts in lowering fat, improving our High-Density Lipoprotein,
decreasing waist circumference and lowering triglycerides.
(www.ncbi.nlm.nih.gov/pmc/articles/PMC4166425/)

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Alternatives to Running:
Endurance for Real Conditions
Cardiovascular/Anaerobic Endurance
Working on cardiovascular endurance is important for maintaining overall health
and aiding in recovery. Some tactical professionals are in the workforce through-
out their twenties and thirties, while officers may work well into their fifties. This
requires a great deal of fitness to not only perform the job, but to have optimal
performance in all foreseen and unforeseen environments.
With this in mind, high impact activity over time (like running) will increase injury
and wear on the knees, back, and hips. Therefore, it is important to gain endur-
ance with the least amount of negative impact on the skeletal system.
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Running must be done. There’s no way around it. But, how much running,
and what else is integrated into the PT program?
To train cardio safely and effectively, one needs to be thoughtful in selecting the
best type of training. It is also important to be aware that fitness is very task spe-
cific. It needs a lot of transfer to tactical capabilities, and it should increase overall
health and structure throughout the tactical person’s career.
This does not mean that running shouldn’t be performed. Rather, it should be
used in conjunction with many other modalities. When is the last time the av-
erage soldier/tactical person ran a mile on the battlefield? Most likely, a tactical
person will sprint for 10–100 yards, rest, and then repeat.

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Stress shooting after strenuous exercise for Best Ranger Competition.
The other consideration to take into account is equipment. Equipment makes a

big difference in the ability to transfer endurance and ability to the workplace.
Oftentimes, soldiers and firemen carry 70 lbs or more of gear in order to com-
plete their task. This makes running with no pack virtually non-transferable.
Therefore, with the running regimen, a tactical athlete must utilize a pack or
weight attached to the body to increase specificity.
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This shows what type of endurance is really needed in the tactical community:
Cardio, balance, agility and explosiveness.
All are used for various amounts of time and intensity.
General conditioning with no external weight or resistance (especially without

weapons or armour etc.) will only have minimal transfer to the battle scene.
Because of this, not only should most cardio have some form of resistance, but
running should also be based on what’s needed on the battlefield. A fast sprint
and a quick recovery will be beneficial. Therefore, days for sprinting plus recov-
ery-and-repeat (intervals) and days of longer more traditional endurance-orient-
ed tasks should be implemented. A tactical athlete should always consider the
environment and performance goals.

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Fireteam pulling an unarmored HMMWV.
There are exercises to consider other than running that will help improve run-
ning speed and performance. We have proven this with the best Ranger teams
in 2010, when our team from 4th ID placed 3rd out of various Ranger teams,
Seals, and Delta personnel.
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Endurance Exercise Examples Used by the

Best Athletes and Soldiers in the World
Spetsnaz Soviet Special Forces:

Pioneers in Alternate Conditioning Methods
The following exercises have been used both in the performance world, abroad,
as well as and by top soldiers in our Armed Forces. It is important to realize that
running is not abolished; it is blended with many other exercises that mimic bat-
tlefield scenarios. When developing explosiveness, strength, and speed, our ex-
perience has proven that no more than nine miles of running per week (includ-
ing sprinting, ruck marches and distance running) should be done. This ensures
that other abilities can be developed. Remember it is important to account and
allow for adaptation in any exercise regimen.

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Sled dragging (forward and backward) is one of the best overall tools to de-
velop conditioning while building muscle in important areas. There is virtually
no impact or excessive wear to any of the joints. With the proper weight, its use
can be just as (or even more) intense than running on the heart, lungs, muscles
and lactic acid tolerance. Sled dragging is also a transferable skill, for example:
dragging the sled backwards is very similar to dragging people out of buildings.
The key to this exercise is to walk at a steady pace, keeping pressure on the heel
of the foot, and utilizing glute strength to move forward. Most soldiers should
pull for step counts of 50 to 100 steps, or for a time of 2-4 minutes. A common
starting weight is usually around 100lbs, and this can be increased to 300+ lbs
of resistance. Adding weight vests, ankle weights, even full body armor, etc. will
increase the benefit.
For more on Sled Dragging:

https://youtu.be/L8m1GR9dp-I
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Start position, notice the head is up and the back is straight.
Kettlebell swings are a very tough cardiovascular drill, and quickly improve the
conditioning level of the tactical athlete. I have seen US Army Rangers capable
of running 10 plus miles in full gear buckle to the floor after performing less than
5 minutes of swings with 60 lb kettlebells. A strong lower back and abdominal
base must be built before using this exercise with anything over 25 lbs. The pos-
itive side is that there is little joint impact, and not only does the cardiovascular
system get a great workout, but so do many of the priority muscle groups pre-
viously stated in this manual.
The starting weight for this exercise is usually 25 lbs and can be worked up to
100 lbs.
Kettlebells are recommended, but not needed, as dumbbells can be used with
great results as well.

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Finish position.
This exercise is a favorite for many top athletes and performance centers but re-
quires building a base in order to avoid overtraining or lower back injury. My favor-
ite variation is to perform 1-minute sets with 35-50lbs for 2-3 sets, or to perform
one set until complete muscle failure to find a starting point (and then retest every
5–7 weeks). As with sled dragging, weight vests will increase the benefit.
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Swimming is a great cardio variation for multiple reasons. There is little to no

joint impact, it is a great cardiovascular tool, it’s a full-body workout, and it has
produced great results when used occasionally to improve other forms of cardio
(like running).
Ranger team using swimming as a tool to train for best ranger in winter 2011.
Additionally, pool sprinting, and walking is a great resistance tool to train an injured
tactical athlete, or when a low-impact, high-cardio work is needed. Six to ten laps
seem to work best and should be performed with the intent to improve speed.
Swimming one lap and sprinting one lap is also a great way to ramp up training.
It is of the utmost importance to remember that improving a service member’s
ability to swim is wholly dependent on the member being able to complete the
laps without degradation in form.

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Tire flipping is a great cardiovascular workout, as well as a specific strength

builder for things like carrying or moving items, or picking up people and equip-
ment. It is also very similar to the kettlebell swing, just with more grip involve-
ment and flexibility depending upon the weight of the tire and strength of the
person. My favorite variation on this workout is to time 20 tire flips and work on
decreasing the time it takes to complete the task. 1-3 sets are optimal.
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Weight vest walking/ stair climbing/

hiking with resistance are very simi-
lar to what’s required in the field when
wearing gear. This type of exercise
should be used whenever general con-
ditioning is in the workout, as it allows
the individual to become conditioned
to the extra weight and the restricted
breathing associated with Military/Fire/
SWAT gear.
Dummy dragging/partner dragging—nothing rep-

licates moving a person in an emergency more than
moving an object similar in weight/weight distribu-
tion. Most injured personnel/victims will be saved
and moved to cover within 100 feet. I recommend
dragging to 100-yd or less, and getting fast and pro-
ficient at the initial pick up and quick setup of the
training partners/equipment, etc. This will save valu-
able time when performed in a real situation.
Picture of Rangers moving

200-lb sled 100 yd.

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Wheelbarrow walks/Farmer walks–This old method of strength and condi-

tioning work is a staple for many strong men and women. This exercise devel-
ops everything needed to improve endurance during difficult tasks. One to two
hundred meters walks with 50–75 lb. kettlebells or dumbbells is a great method
for measuring and developing tactical athletes.
92 WENNING STRENGTH
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Turned off treadmill walking with weight vest—This is another great tool for
developing strength endurance. This can be done on normal treadmills turned
off, as well as on similar equipment built for football. Using sets of one minute in
a long stride with short rest periods works great to ensure proper muscle acti-
vation required for proper running technique.
Utilizing weight vests, body armor, etc. is a great way to help strength transfer to
the battlefield. This exercise has the additional benefit of having limited vertical
compression on the spine and other joints.

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Prowler pushing is a great tool for full body development and is also used by
many people. It works similarly to sled dragging but involves the upper body, as
well. Utilizing this exercise for short bursts and rest periods is best.
Although running at a sustained heart rate will improve aerobic capacity,

there is still a need to train with erratic heart rates, ideally non-compressive.
\For a video demonstration see: https://youtu.be/oMp5QhlvzBk
94 WENNING STRENGTH
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Wenning Warmups
When working with tactical athletes I’ve found improving motor patterns to en-
hance performance and therefore reduce injury highly beneficial. One way to
accomplish this would be through Wenning Warm-ups.
This style of potentiation allows the body to not only increase fitness level under
resistive conditions, but also helps to correct weak points and enhance tech-
nique in the core or in main lifts. In a nutshell, it’s using a high exercise volume
at an intense pace to pre-exhaust and potentiate lagging muscle groups. This
is accomplished through four rounds of three exercises, done for usually twen-
ty-five repetitions, all completed within 12-15 minutes. The exercises selected are
based from:
1. Imitating motor pattern of core lift

2. Pre-exhausting/Potentiating weak points
These warmups also contrast the suggested method of running at a lower heart
rate. The warmups will aid in building greater aerobic and anaerobic capacity, as
well as conditioning service members to working with an erratic heart rate.
For a further explanation and demonstration of Wenning Warmups:
➜ https://youtu.be/Csm3FrSMPPs
➜ https://youtu.be/o61dLV9ccXA
➜ https://youtu.be/ylkX6o6oSUQ

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Making the Jump to Tactical Divisions
While this warm-up protocol had its start in powerlifting and enhancing strength,
it soon morphed itself into its own entity in tactical divisions. What I noticed in
most of the tactical divisions I’ve worked with is that their mobility, technique,
strength, and GPP/Conditioning were all in desperate need of improvement.
There was a catch though, we couldn’t really increase the time of training bouts
for a few major reasons.
1. Many of my tactical divisions train while working, so 1 hour tends to be

the standard. Anything above 50–60 min can be counterproductive (see
other chapters)
2. We had to figure out a way to increase fitness without impacting sustained

volume. GPP is all about consistency, not intensity, so selecting movements
that can be sustained is crucial
3. We couldn’t have conditioning take away from strength. Strength in the long
term will fix multiple issues, but needs energy to train. We don’t necessarily
want to spend this energy solely focused on conditioning with no strength
benefits
96 WENNING STRENGTH
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Tactical Athletes need even more GPP than the average powerlifter. They also
need specific drills that will not only make them strong in the gym, but also
transfer to their high intensity work environments. This all must be accomplished
while eliminating or reducing impact on the individual.

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Tactical Wenning Warm-Ups

for Specific Conditioning
Treadmill Walking
For 100 steps:
General fitness Bodyweight only
Police & Fire 50lb weight vest
Military 50lb–100lb weight vest
Walking on a treadmill while it’s turned off allows ample building of conditioning
with little to no impact on the ankles, knees, or lower back. This is crucial, espe-
cially for long-term careers within fields such as police and fire. Many times, the
fitness level needs sustained for 20 plus years.
Sled dragging
This can be used in place of treadmill walks (turned off), and is a great builder of
GPP with little to no joint damage. A good distance to start with is 50 feet. Work
your way up to 100 feet over 10-20 weeks for 4 rounds.
Police 2–4 plates at a steady walk

Fire 3–5 plates at a steady walk (they tend to carry more gear)
Military 3–6 plates (they can carry upwards of 100lbs)
Sled work should be done at a fast walk pace. This means it should not be
done running. You should be using mostly heel pressure for maximal glute
engagement.
98 WENNING STRENGTH
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Jacob’s Ladder
Jacob’s ladder is a must for any Division.
It’s an excellent form of cardio with little
to no compressive forces. It’s a rotation
stationary ladder that can be used in
either lengthy cardio sessions or in circuits
of 1 to 2 min in length, added in with other
movements. We use Jacob’s ladder as a
testing protocol for overall fitness in fire
departments, but it is also crucial for all
tactical athletes due to its GPP properties
with little to no impact.
10-minute walks
These short walks have a great impact on helping control blood sugar, metabolism
efficiency, as well as improve digestion. All tactical populations should walk for 10
minutes after each meal. It has been shown that 4 bouts of 10 minutes are more
beneficial than 1 bout of 40 minutes. This is especially important during slow
days, or longer trips in a vehicle.
➜ These walks should be at a fast pace, requiring a bit of arm swing and
elevating HR.
➜ They should be done daily.
➜ Utilizing weights/vests to increase difficulty is encouraged.

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Cardio Summary
An important factor to consider during exercise is the impact upon the joints.
Traditional running, although a great cardiovascular tool, has many downsides
when taking joint damage and posture into account. The key to avoiding these
downsides is being in great shape with minimal impact on the joints.
Exercises should typically transfer to practical situations. An example would be

the use of sprints for training, with short rest periods. This is opposed to the
ever-popular long distance running. Although both need to be implemented to
create a well-rounded training program, sprints will have a much greater practi-
cal crossover to tactical scenarios.
There are also a multitude of other ways to incorporate training to build aerobic
capacity while promoting longevity. Tire flipping, kettlebell swings, swimming,
treadmill walks with weight vests, etc. have little to no negative impact on the
joints as well as provide maximum cardiovascular output. While doing this, sim-
ilar to the sprinting example above, they also translate directly to combat and
tactical environments.
A common scenario in battle: sprint, rest, and attack!
100 WENNING STRENGTH

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Cardiovascular training needs to include variation as well as be specific to the

real world demands of tasks typically performed by tactical personnel. All of the
exercises previously listed are excellent tools for any tactical population, and are
also very specific to their needs.
Tactical populations can and will be under great cardiovascular stress as well
as muscular demand. With that in mind, training with the exercises mentioned
is not only low impact, but also requires strength and coordination, like the de-
mands of the battlefield and on the street. To train for the unknown rigors of
combat, optimization is not just smart, it is necessary.
We sweat in training, so we don’t bleed in battle.

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Chapter 3
Program Layout: Long-Term Training

with the Conjugate System
It’s important to know that the body gets stronger and more fit in multi-week
waves, not in linear fashion. As you can see in the diagram below, strength and
fitness require a very difficult balance of:
Stimulus, Recovery and Timing
This is a basic model of how the body reacts to a training stimulus. To replicate this optimally
takes time, education, and a clear understanding of training methods.
It’s important to make sure many aspects of fitness are gained at the same time
(i.e., strength, speed, endurance). Therefore, optimal training methods need to be
employed in order to make progress.

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Most service members can make substantial improvements in their fitness levels
both on and off base or duty, provided they have the equipment listed in Chapter
2 available.
However, this changes for optimal improvement. An individual must commit to
a fitness lifestyle both on and off duty. This means that each person must take
responsibility for becoming fit, and not only for fellow team members (units, etc.),
but also for the taxpayers and families who depend on them.
Matt teaching speedwork to U.S. Army Master Fitness Trainers
The proper methods of resistance training are a highly misunderstood topic in

the U.S. Unfortunately, research in the United States has only led to confusion,
which placed us far behind other countries for decades in regards to our knowl-
edge. This only changed at the fall of the Soviet Union, at which time top oversea
professors began to translate their countries’ manuals into English. This is when
the conjugate system arrived, which helped to remedy many problems in our
traditional linear periodization model.

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Matt explaining how to implement the Dynamic Effort Method in program design with U.S.
Army Master Fitness Trainers at Ludus Magnus Gym, Columbus Ohio.
One of the greatest strength and conditioning scientists to come to the US

from the USSR was Dr. V.M. Zatsiorsky. Zatsiorsky’s text Science and Practice of
Strength Training changed many priorly held views on how to properly train. A
top professor at Penn State and former head of the Central Institute of Physical
Culture in the U.S.S.R., his book laid out two major laws of training and three main
methods of utilizing resistance. This book is the gold standard of training texts
and has helped many reach their goals, all in various sports.

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LAWS OF TRAINING
Conjugate training is one of the only methods that follow scientific principles,
making this method superior to other training schemes when used correctly.
The Law of Accommodation

The Law of Accommodation states that utilizing the same stimulus or exercise
for too long will cause little to no training effect. It also means that similar stimuli
used for training will require more volume and energy to ensure gains. The eas-
iest way to adjust for the Law of Accommodation is to change the exercise.
Example: Bench pressing with a regular bench, regular bar, and regular weights
will eventually lead to slowed or stalled progress, unless more volume, higher in-
tensity, or another change occurs (often after one week for advanced and three
weeks for amateur).
In this example, an effective adjustment would be to bench with a different bar

each week. Another great adjustment is to use different angles (incline, decline,
or floor press). Finally, one can bench weekly without stagnation by mixing the
type of resistance (bands, chains, etc.).
The Law of Specificity

The Law of Specificity states that workouts and training movements need to be
like the task in which the tactical person is trying to improve. If the workouts are
not transferable to one’s testing or environment, then the workout will not pro-
vide proper training direction and performance.
Example: When training to run a marathon, it would not be wise to swim con-
stantly, instead your training should be more focused around running.
This example has both large and important carryover factors to tactical popu-
lations. To ensure strength, speed, and agility in battlefields, fires, etc., one must
train while in the equipment that one would wear in that situation.

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The Law of 72 Hours
This law states that you must space your training properly in order to make
constant progress. (see Super Compensation Chart on the following page)
Proper spacing of your training can make the difference between ensuring or
condemning your progress.

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Supercompensation
From Zatsiorsky’s book, Science and Practice of Strength Training.

Notice that Example B is optimal, but recovery, optimal volume,
and training are important for this to occur.

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Example A: Doing full body workouts on a daily basis, leading to massive over-
training and no progress.
Example B: Training each muscle group optimally and adjusting for recovery,
volume, intensity, etc.
Example C: Working out once per week (very hard for 2-plus hours), which
while does create some gains, does not lead to optimal gains nor consistent
progress. This is due to insufficient training frequency.
With maximal (either heavy or fast) weight training, upper or lower body stimuli
must be separated by 72 hours. This allows the muscles to recover properly and
make consistent gains when using extreme loads. With medium loads this rule
follows 12-24 hours, and with small loads 12 hours.
Example: Training legs on Monday and then again on Tuesday (Ex. A) Would be
incorrect for weightlifting with extreme loads. Cardio must also be calculated to
mesh properly with weightlifting.

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Training Effects
Training effects from exercising come at different times and are classified into
six different classes. These must be understood in order to make effective train-
ing choices.
Partial: The effects that are caused by a single exercise (for example, a bar-
bell squat).
Acute: The effects experienced during the exercise.
Intermediate: The effects of a single training session.
Delayed: The training effects that occur between sessions after a period of time.
Cumulative: The effects that occur during continued exercising over time (most
important to understanding proper training).
Residual: The effects that are noticed much later in time (for example, bone
density from training as a teenager)

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The Loading Theory

This theory states that an organism must be stressed in order to make an ad-
aptation (or training effect). In training there are 4 loads that a body recognizes:
1. Stimulating: this amount of load causes the body to adjust in a positive

fashion to make progress or to match the environment.
2. Retaining: keeps the body’s current and past fitness levels.
3. Detraining: lowers the body’s current workload and over time will decrease
the fitness level of the organism.
4. Overtraining: will cause the body to enter a shocked state, and eventually
causes a negative effect to the fitness level. This also has other factors that
can affect the organism, such as hormonal effects, musculoskeletal injury,
as well as neural fatigue.
Training programs designed according to these laws keeps the body in an op-
timal state. The overall idea is to do enough work to make progress, while not
doing so much that it leads to negative effects and injury.
Remember, it’s not how much you can do in one day. Training is cumula-
tive, and to do it safely and effectively it takes months and years, not weeks.
Consistency is key!

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Now this graph should start to make sense:
Loading theories, training effects, The Law of 72 Hours, The Law of Specificity
and The Law of Accommodation all contribute to this graph.

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Summary
All training affects the body differently, as well as at different rates. Exercising
creates immediate short-term and long-term changes. Understanding how
these changes occur can give insight into training regimens.
Benefit to risk ratio: There are many exercises that can create a great amount
of fitness and strength. Running is great for cardiovascular health, but when used
as a primary exercise for extended periods of time it’s poor for joint wellness
and long-term health (especially when the runner is overweight). Swimming is
a great exercise for the entire body, but it does little to nothing for bone density,
and when it’s used constantly as the only exercise stimulus it creates shoulder
and posture issues.
Every exercise utilized with tactical populations should be examined and then
practiced only if the benefit outweighs the possible dangers of wear and tear.
The most common mistake is utilizing the same training method for too long.

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Training regimens must create constant gains over long periods of time, allowing
the organism to adapt to the training load while not overreaching. They must
also allow for a constant gain of strength, endurance, flexibility, agility, and speed.
Conjugate training allows for gains in many aspects of fitness and allows for
long-term progress.
Soviet weightlifters were innovators of the conjugate system

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CONJUGATE METHOD OF TRAINING
Matt Wenning’s 1196-lb World Record Squat, Circa 2011
The conjugate training method utilizes a multitude of training efforts and inten-
sities. It is also the scientific way to choose training exercises and to determine
how to vary the program in order to get optimal results with minimal side ef-
fects. This method was first discovered by top Soviet training schools, and it led
to enormous progress for their teams. To understand the conjugate system, we
must first understand the methods.
This system was first discovered by the Soviets in

the early 1950s-’60s and was mastered by the
early 1980s.
The Real Key to These Methods

By training with maximal and dynamic effort,
we can generate more force. This is the key for
most endeavors both in the weight room and in
tactical scenarios.

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F =M x A
Force equals mass times acceleration
Maximal Effort Method (M) F=MxA

This method, considered the best for increasing both strength and coordination,
is any main exercise (squat, bench, etc.) above 90% of maximum weight lifted
(1RM). It should be performed with caution and proper form, and one should al-
ways leave a little in the tank. This allows gains in maximal strength, increasing
overall ability and allowing for heavier loads over longer periods of time.
Example: If your max deadlift is 300 lb, and you’re asked to do 250 lb or 83% for
reps, it will be much more difficult than if your max was 500 lb which would be
only 50%.

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Dynamic Effort Method (A) F=MxA

This method utilizes sub-maximal loads at the highest rate of speed attainable.
It creates a maximal rate of force development through acceleration (A). This in
turn helps convert maximal strength into speed, and works great for anaerobic
endurance when practiced with short rest periods. The percentile range for this
type of work is between 30-50% of a maximal load while incorporating accom-
modating strength methods such as chains and/or bands. Reps should be no
greater than 3, and sets should fall into the 6-10 range.
Speed bench using 70-lbs of band and 75-lbs of weight, 6-10 sets, 3 reps.
Example: If the bench press is used for speed work then a 300-lb bencher
would utilize 100/150-lbs of resistance to create a maximal amount of force.
Imagine you are throwing different types of balls. You have a ping-pong ball, a
baseball, and a bowling ball. Your objective is to choose the ball to throw the
farthest. The ping-pong ball is too light, so it is only thrown 20 feet. The bowling
ball is too heavy, and it is thrown 15 feet. The baseball, however, is perfect weight
and is thrown 75 feet.

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Repetition Effort Method

The repetition method is the most used training stimulus in the United States. It
creates a high level of hypertrophy (or muscle growth), and also develops strength
endurance. For maximal benefit, it’s important to push until complete failure.
Example: No pain, no gain! Pick a weight and go until failure.
https://youtu.be/R1Bd27oWCNs
https://youtu.be/v_bFVVYzScl
https://youtu.be/EFQe8zlmRpM
185-lb dumbbells for 18 reps.
It is clear that there are three methods of training. No matter what is being done in
a tactical resistance training workout, the person training will always be using one
of these methods. Usually, the method most employed is the repetition method.
With that, it’s important to know that not only are the maximal effort method and
the dynamic effort method underused, but that they are also misunderstood.
Both maximal strength and the dynamic effort method must be employed on a
consistent basis. If either of these are ignored too long, then performance gains
will halt.

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Summary
A program must involve all three of these methods on a consistent basis. Maximal
effort is important because it helps the tactical person safely learn how to strain
and think, even while under severe stress. It’s important to do dynamic effort
work in order to get the task done quickly, as well as turn strength to speed. It’s
also important to use the repetition method in order to gain specific hypertrophy
in lagging muscle areas, and endurance of the muscle groups when needed.
A very effective way to adjust and advance training is by utilizing accommodating

resistance (bands and chains), which makes training more powerful and more
useful. Utilizing this when possible will make the tactical athlete stronger through-
out the entire lift, as well as provide more variability-all with less bulky equipment.

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Bands and Chains: 21st Century Training

Bands and chains are a form of accommodating resistance. Accommodating
resistance is a form of tension that increases or decreases as the range of motion
and speed (or velocity) changes. It is uncertain when this training methodology
was discovered in the USSR, but many Soviet manuals and translated texts talk
about the use of chains and cords (which we assume to be bands).
This diagram shows how real weight reacts to force application with gravity and inertia. Bands
and chains may be able to manipulate the force velocity curve. (As seen in the picture)
As the bar reaches the bottom of the lift when using bands or chains, (the chest
on a bench press or the bottom of a squat) the tension of the band and the
weight of the chain decrease. As the bar rises back to the start position, the
chain rises and the band stretches. This creates more work through the middle
and the top of the lift. Nearly 50% of advanced lifters’ exercise selection includes
this form of work in some way, and for good reasons.

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Example of a squat using a band from the top (Lightened Method).
Those reasons are:

➜ 1. It counteracts inertia and increases muscle activation.
This means that as the bar gains acceleration, the extra band tension
or chain weight requires the lifter to push harder to maintain bar speed,
as well as use more muscle to complete the same movement as with a
standard weight. This is due to the strength curve.

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Stronger officers using speed bench with 100 lbs of weight and 100 lbs of band,
6–10 sets of 3 reps.
➜ 2. It strengthens the weakest part of the lift.

As you become stronger, sticking points change.
Approximately 90% of athletes stick in the middle and at the top of the lift.
The major reason for this is due to inertia, which makes the weight lighter
(therefore less volume) through the top of the lift.

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Floor Press: Notice the chain on the floor at the bottom of the lift. As the bar rises so will the
chain off the floor. The total bar weight will go from 45lbs at the bottom to 90 lbs at the top.
How to Implement:
Bands (more advanced)
Bands work like chains, but have elasticity instead of a gravitational weight. This
makes them very powerful but also more dangerous if they’re used incorrectly.

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This picture shows a band properly attached to a rack for squats.
Bands should not be used for weight training (unless it’s accessory work) until
tactical athletes can bench 185, squat 225, and deadlift around 250. (This is a rough
estimate.) Bands are somewhat more complicated, and should be demonstrated
by a professional. Chains work great for many years, and are also able to take far
more abuse than bands.
For a video demonstration of setting up bands in different environments:
➜ https://youtu.be/ITvKIYG-Q54
➜ https://youtu.be/3PM9_MwlK2Q

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Chains (The Original Accommodating Resistance)

Chains are clear-cut. Each 5ft length of 5/8 chain (the size used in weightlifting)
weighs 20 lbs. A general rule of thumb is to use no more than 30% of the total
weight on the bar as chain weight.
Example: 3 chains per side would be 6 chains total on the bar, which is 120 lbs of
chain weight. This would be an acceptable amount of chain for a 300 lb bencher
to use.
Now that we understand methods of training, laws of biology, and new ways of us-
ing weights, we can start to put this new information into use by making programs.

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Chapter 4
Program Layout
Matt Wenning’s first squat over 1000 lbs, November, 2006
So how do all of these methods and laws look in usable form? The following pages
have detailed layouts of the training programs that have been implemented with
top Military, fire, and SWAT groups.

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Lift 4 days per week using these methods:

(This would be an advanced cycle)
Lift heavy (or maximal effort) lower, 1 time per week in a squat, deadlift, a
good morning, or a variation of any of these core lifts.
Lift heavy (or maximal effort) upper, 1 time per week in some form of a
press, usually a bench press variation.
Lift for speed (or dynamic effort) lower, 1 time per week, usually using jumps,
squats, or deadlifts with dynamic percentages (30-50%).
Lift for speed (or dynamic effort) upper, 1 time per week, primarily using the
bench press with bands or chains and appropriate load (30-50%).
Implementing weight training into your regimen four days per week is optimal.
As shown, every day is focused on a certain type of resistance training. This en-
sures that strength developed in the weight room is performance based.
Beginner training regimens may not have as much lifting, and depending on the
desired outcome, may have lower volume in order to achieve greater results in
other areas (endurance, etc.).

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GPP/endurance training is utilized on lifting days and some off days. Like
the resistance training, the GPP/Cardio/Endurance employs different energy
systems and modalities to ensure optimal training and transfer across a wide
array of physical abilities.
Sample Layout
Notice BLUE is the type of weight training and RED is the type of GPP/endurance
training. The following sample includes four days per week for both lifting and
endurance training (six-hours post lifting).
In my experience with tactical populations, only the most dedicated tend to

work out on days off. Because of this, building a weekday/work training model is
optimal, especially for a person stationed at home or not deployed.

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If a person’s schedule does not allow for twice-daily training, then the weightlifting
should be done first followed by cardio immediately after. This prioritizes the
strengthening of muscular weaknesses. It is still possible to make tremendous
gains by training once per day, but research shows that in the long run it is not
as effective as separating the workouts when developing multiple abilities.
Energy Systems of the Body:

➜ Phosphagen
➜ Glycolytic
➜ Oxidative
The graph above shows the three ways that the body uses energy for exercise.
It is important to have each of these represented in your GPP training.

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Day 1: Phosphagen
➜ Trains the Phosphate system to develop speed and explosiveness.
Perform in 5 to 20 second bursts; take longer rest periods.
Example: sprint a 10 to 40 yard dash in full kit (or any resistance train-
ing with max weight).
Day 2 (and optional Day 4): Glycolytic
➜ Trains the Glycolytic system to be able to perform moderate-intensity

movement for sustained periods.
Low impact anaerobic endurance in 60 second sets.
Example: kettlebell swings, tire flipping, rope swings for sets of 1 minute.
Day 3: Oxidative
➜ Trains the Oxidative system to maintain energy for long periods.

Total running volume 9 miles or less per week.
Example: 5–8 mile ruck March, or 40 min stair climb in full fire gear or
in full kit.
Rotating these energy systems in GPP/cardiovascular training, allows for the se-
lection of many different exercises (Law of Accommodation) and with
optimal transfer to Soldier/Tactical abilities (Law of Specificity).
It is important to know that although we separate training emphasis on individual

energy systems to create a better base of conditioning, all energy systems are
active at all times.

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Notice that the Glycolytic system is trained more often than

the Oxidative or Phosphagen systems.
Abbreviations and Terms for the Workouts:
BPM - heart beats per minute

This is a great way to monitor workout intensity.
Conditioning emphasis - the objective of the week’s exercises is to develop

overall fitness and cardiovascular/muscular endurance.
DB - dumbbells
Failure (fail) - push the set until you can’t possibly do another rep.
GPP - general physical preparedness; the body’s overall fitness level and ability
to perform a variety of tasks and recover from them.
Lb. - pound(s)
Min - minute(s)
S - second(s)

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Yd - yard(s)
Progressive - start off sets at a lighter weight and increase weight with every set
RM - repetition maximum, for example 2RM means as much as you can lift 2
times in a set
Stability emphasis - the objective of the week’s exercises is to increase body

awareness, balance, and coordination
Strength emphasis - the objective of the week’s exercises is to develop

strength with less concern for speed or stability
As much weight as possible - as much weight as you can use with proper form
Tempo - the time in which it takes to complete as set 3-3 equals 3sec up and
3 sec down
Note: On the following pages, any material in RED

is an explanation of why that exercise is there or what it does.

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Workouts
Warning: Workouts listed below have been taught and instructed by profes-
sionals, trying the lifting protocols on your own with little to no experience, edu-
cation, or coaching could be dangerous. If you’re unsure of an exercise or if they
don’t fit your needs, contact a professional to ensure safety.

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Tactical Workouts
By working with many different populations of various ages and abilities, I have
found that tactical populations fit into four major workout categories. These
workouts are about 90% appropriate for all tactical populations, and after that
point individual changes are made mostly due to age, pre-existing injury, and the
time available to dedicate to the program. Not all systems need to be labeled or
addressed using these four categories, but it is an effective breakdown:
➜ 1. Beginners/injured
➜ 2. Intermediate
➜ 3. Advanced
➜ 4. Elite (with various levels and needs)
All levels require lifting and other training at a minimum of four days per week
and should be designed according to the rules in the previous pages. Additionally,
although military physical training is often between 6:30 and 8 am, training twice
daily is optimal for attaining the highest levels of strength, endurance, and speed.
Strength training and endurance work should be separated in an optimal world,

but gains can be made working out once per day over a long period of time.
If your schedule only permits one training bout per day, then weight training
should be completed first, followed by cardio.

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Beginners & Injured Training

Training of injured and/or beginner populations requires more thought. It is im-
portant to modify training in order to keep all non-injured areas in top shape
while the injured area (ankle, knee, shoulder, etc.) is healing. It is also an art form
to take people with little to no experience with resistance training and exercise
and get them fit. (12-24 months). Pushing too fast always has negative results.
Intermediate Workouts
Intermediate programs are for tactical populations working toward increasing
fitness. Overall fitness/GPP (general physical preparedness) must be achieved
before the body can make improvements in strength, speed, and endurance.
The workouts are intense and use more advanced methods, but are still time
efficient and basic. Utilizing progressively challenging cardio and a balanced
weight program will create proper development. This program is best for indi-
viduals who would like to stay fit, but have family and other obligations that limit
time, especially when not deployed. It still utilizes the 4-day per week strength
training and/or GPP model, and it is still firmly based on weaknesses. The grad-
ual increase of cardio separates this workout from most of the others.
Advanced Workouts
Advanced workouts are designed for the lifting and fitness-oriented units. These
are more time consuming but prioritize a high level of strength and functional
cardio. It is best to begin the advanced workout after proper form on all lifts has
been mastered in the intermediate workout. This workout usually requires lifting
4 times per week and cardio 2-3 times per week. It is very potent and requires
the use of partners, spotters, and a slightly more intense training environment.

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Elite Workouts (SEAL, RANGER, SPECIAL OPS.)

Elite workouts are the most hardcore and advanced of the four workouts. Most
of the tactical populations under my supervision who take their fitness and
strength very seriously have used this protocol with great success. This workout
is utilized after all lifts are mastered, a strength base and posterior chain (lower
back, hamstrings, etc.) are up to par, and the cardiovascular system can handle
intense loading. This is usually great for Special Forces, Rangers, Delta Force and
others who must be in superior shape.
Writing workouts for wounded warriors at Ludus Magnus

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This requires strict implementation and cooperation among therapists and doc-
tors to bring the person back to full recovery as quickly as possible. Aggressive
training with smart rehab exercises is becoming more prevalent than just rest-
ing. It is up to the officers/PTs/physicians to ensure the injured personnel are do-
ing all they can to get the most from the therapists, and that everyone is working
together for the common goal of tactical health. In the future, there will be drastic
changes in profiles and in how the Army overcomes injury.
It’s much cheaper & less painful to get strong than to get surgery!
If a unit or squad is separated into four categories, it is possible to post workouts

on a website portal and have those workouts be optimal for nearly all the per-
sonnel. Separated by ability, experience, needs, and dedication, one can custom-
ize a program so that the whole staff can utilize it. Be aware that in the beginning
(or in the regaining of fitness), the healing process is longer and less efficient
(depending on age, experience, etc.).

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Summary
The key to achieving optimal results is to be educated as an athlete and as a
leader, allowing one to change and develop workouts to fit the needs of tac-
tical population.
Dr. Fred Hatfield, a pioneer in both lifting and

research in training methods. Dr. Hatfield was a
leader in understanding speed and strength
correlations.

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Rate of Perceived Exertion and Percentages Scale

When writing a general use manual, as opposed to an individualized program,
the only way to safely prescribe weights is through the Rate of Perceived
Exertion (RPE), or Percentage Scale. You will see both methods utilized in the
following workouts.
The RPE Scale is rated on a scale of 1 to 10, with 1 being the easiest and 10
being the absolute hardest, as in it would not be possible to use more weight
and still maintain form. It’s the easiest way to prescribe weight in workouts, the
more you train the more you will understand the RPE scale and the amount of
effort required.
It’s crucial when using the percentage scale that it’s based off of an actual max
effort lift, not an estimation. For longevity purposes it has been found through
trial and error that basing your strength off 90–93% of your maximal lift as op-
posed to 100% is more beneficial. The reason for this is because we plan around
long-term programming, so by using 100% of your maximal effort as a basis for
what you will do will lead to overtraining. Overtraining limits the recovery process
and muscular adaptation.
The only time true maximal effort for a 1RM should be put forth is during a com-
petition or once every 6months to adjust for speedwork. More often than that
increases likelihood of overtraining, mental fatigue, or risk of injury.
Determining RPE/Percentages Throughout a Program:

RPE Scale Warmup 5–6, must be completed in 12–14minutes
RPE Max Effort Work 8–9 2-5 minutes rest per set (20–30 minutes)
RPE Dynamic Work 9–9.3 45sec – 1minute rest
RPE Scale Accessory 8.5–9.0 85/92 (Calculate rest between sets/circuits based
on time remaining with a 50–70minute limit on workouts)
RPE for entire workout should be about 80%

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You are going to promote a positive change in strength and size with an average
RPE of 8 during a workout. This is how you adjust for progressive overload. If
you’re always hitting an RPE of 8+ on average your body is going to get stronger.
When research was conducted for Prilepin’s Chart it was focused on the Olympics
and not Powerlifting. Olympic Weightlifting (Clean and Jerk/Snatch) at its core
is a speed sport, not a strength sport like Powerlifting is. This means there isn’t
much straining, you either make the lift or you don’t. Powerlifting will have higher
percentages of straining. To reiterate: Olympic Weightlifting is a Speed Strength
Sport, and Powerlifting is an Absolute Strength Sport.
This creates some slight adjustment adapting Prilepin’s Chart to Powerlifting.

When calculating the weighted mean for Percent of 1RM in Prilepin’s Chart,
you will find a result of 75%. After adjusting the Optimal Total Reps for those
in Powerlifting you will find the weighted mean to be 78%. Ironically, in cal-
culating the average RPE/Percentages used in Wenning Warmups, Maximal
and Dynamic Effort (because both are maximal force production) and High
Intensity Accessory Work, the average is 77%. This shows why the scale locat-
ed above, although for different lifts, matches almost identically to RPE and the
percentages of this manual, and therefore follows the guidelines of adaptations
and overtraining. This is how we create long term success with a program,
by giving the organism enough stimulus to change and grow but avoiding
overreaching/overtraining.

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Beginner/Minimal/Weight Loss Fitness Training

fire / police / pre military
2x lifting sessions per week
2–3 times per week of cardio
The goal of the beginner/minimal training cycle is to achieve an acceptable

level of fitness through weight training and cardio while using only the smallest
amount of time needed to make progress. The diet for this cycle will be more
restrictive than the advanced or intermediate workout for weight loss, due to
less intensity. Total weekly time for this cycle will be 1.5 hours of cardio per week,
as well as 1 hour of weight training per week. If you’re not experienced with any
type of training, this workout will be a good start.
With a semi-strict diet and adherence to the outlined program, it is possible to

gain some (approx. 2/5 lb) muscle and lose approx. 15- 20 lb of fat in the 10-12
weeks. The workouts will rotate different exercises and cardio each week in
order to keep it fun and new.

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Weights: 2 bouts per week

MON–FRI: Weights do not have to be specifically on these days, but muscle
groups should be given a 72-rest between workouts. For example, Monday (legs),
Thursday (upper). Workouts should only take 25–30 min.
Cardio: 2–3 bouts per week of 30 min

Some bouts will be shorter if we use the kettlebell or walk on the treadmill with it
turned off; it depends on the intensity. The cardio will change constantly to burn
as many calories as possible.

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Army Combat Fitness Test (ACFT)

Preparation Cycle
The ACFT Cycle will serve as a stand-alone program or provide a longer train up
for the Intermediate Training Cycle. It’s important to keep in mind that although
this cycle will improve levels of fitness, its intent is to obtain an adequate score
on the ACFT, and it is not targeting service members who already have a high
level of physical fitness.

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Tactical Intermediate Training Cycle
The intermediate cycle will be more taxing than the beginner cycle while keep-
ing a progressive buildup in both weights and cardio. It will serve as a great
bridge to the harder workouts, or a great workout for people with minimal time
or equipment. You will notice most of the aerobic conditioning used in this train-
ing cycle has a heart rate (HR) ceiling, it is important to adhere to that standard
while training. More intensive aerobic training will be incorporated in the next
training cycle.

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Tactical Advanced Training Mesocycle

Due to the nature of Combat Specialty Occupations, the difficulty of the programs
in this manual must increase. This will also increase the time requirements to
fulfill them. Twice a day training will be incorporated, as well as longer and more
difficult bouts of cardio. The earlier programming serves as a buildup to bridge
the gap with current fitness levels, increasing our general strength base and
aerobic capacity.
It is especially important to attain extreme levels of endurance without

compromising strength. The best way to accomplish that at this level is through
a reduction in body fat and increasing sleep requirements. Now that we have
built an aerobic base in the previous cycles, we can begin to incorporate shorter
but more intense bouts of cardio workouts to achieve this.

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You may have noticed that training this week is harder because of high volume,
rather than high intensity. Maximal effort speedwork still applies, but accessory
work is modified to emphasize other abilities on a weekly basis
An unload phase (slight under training in some form) must occur for the body to
make constant progress over long periods of time. This workout utilizes a three-
week wave of varying exercises, abilities and intensities. The fourth week allows
for the stimulus to make positive progress in the coming month(s). The unload-
ing through a decrease in volume, intensity, or duration, can be applied to either
weightlifting or cardio training.
Remember that for positive gains in our training to occur, the body must recover.
For this process to happen the muscles and central nervous system must have
time to absorb the stimulus
Supercompensation Theory
For Point B in the figure to occur, the body must recover and adjust to the volume,
intensity and duration of the training. This is where optimal programs, which
include 3-week waves are very important for consistent gains and reduction of
injury rates. The fourth week of lower level training will reduce the amount of
maximal effort work, decrease the volume of accessory work or cardiovascular
work, or reduce the time. Each month the modality that is decreased is rotated.

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TOP TIER TRAINING PROTOCOL

Highest Demanding (SEAL-DELTA-RECON)
OBJECTIVE:
INCREASE STRENGTH, FUNCTIONAL HYPERTROPHY, AND ENDURANCE

AT THE HIGHEST LEVEL, WHILE KEEPING BODY FAT LOW AND WEIGHT AT
SUSTAINABLE SOLDIER LEVELS
Warning: This workout should only be attempted if fitness level is already

advanced, form is perfect on all lifts, and optimal equipment is available. At
this level most of the training cycles made are custom due to equipment
availability, and job requirements. This cycle is our best effort to create a
general cycle that addresses our most commonly found deficiencies.

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Firefighter Combat Challenge

(The most fit of the Fire Service)
This workout is designed to create: Anaerobic Conditioning
In relationship to the demands of being a Firefighter and overall athleticism
Strength in all forms
Stability— for useable strength in awkward positions
Maximal— for great straining ability and coordination
Endurance—to be able to use your abilities under fatigue
The workouts will change regularly in order to train at the highest expenditure
while lowering the fatigue (both physiological and psychological) throughout
the cycle.

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Initial Testing
Strength Testing
➜ Bench 1—RM
➜ Sumo Deadlift 1—RM
➜ Belt Squat from parallel box 1—RM

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Endurance Testing
Do the following in succession, for time:
1a: Dummy Drag 100 steps
1b: (keiser sled) Sledge hammer drill to one end
1c: Stair climber for 6 flights
(Record your best time and re-test every 5–6wks)
70lb kettlebell swings for reps: AMAP in 2 min.
(re-test yourself on the KB swings every 4 wks)
Alternate: 100 Repetition Belt Squat with 100lb total weight,

wearing tank and mask.

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Review of Advanced Training Cycles

There are many different exercises and ways to set the cycles up if your avail-
able time, lifestyle, or schedule varies. These three higher-level workouts should
give you a thorough understanding of how to wave training types, modalities,
and abilities. The key factors are your limitations and current training level.
If you are just starting an exercise regimen, it is important to consult your doctor
and make sure your health is up to par.

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Some firemen/soldiers
have little resistance
training experience.
Starting off easy and
working your way to
harder workouts is key.
There are many exercises to choose from, depending on your skill level and ac-
cess to equipment. Below are examples of other exercises that can be supple-
mented in any of the workouts.
Remember, if you are a beginner, choose exercises that you can safely perform
or make sure you have multiple spotters on hand.

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Max Effort Exercises

Examples
Lower Upper
Box squats Bench press
Sumo deadlift Incline bench
Pin deadlift (from the knee) Decline bench
Squats with chains (high box) Bench with bands
Conventional deadlift (chains) Lightened bench
Narrow squats to low box Pin bench (6in)

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Repetition Effort Exercises

Examples
Lower Upper
Glute ham raise Rear delt row
Reverse hyper Lat pull-down
45degree back ext. Tricep push-down
Seated calf raise Lateral raise
KB swings KB bench press
KB straight leg deadlifts KB rows
Step-ups for time Pull-ups with weight
Remember that repetition effort exercises are used to improve

➜
weaknesses and are done after max effort or dynamic effort training.

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Dynamic Effort Exercises

Examples
Lower Upper
Squats with bands/chains Bench with bands/chains
Deadlifts with bands/chains Plyo ball throws with 50lb
High pulls/jumps KB/DB bench with 50lb db/kb
F=MxA
Remember that dynamic exercises are all about force production, not the
➜
amount of weight on the bar. 30–40% of your 1 rep max weight is a great
starting point.

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Tactical Athlete Cardio Exercises

Example Energy System
6mi Ruck March

Oxidative
with 35lb pack for time
Interval Swimming
Phosphate/Glycolysis
45s rests 50m, 15x
1 Mile Run
with 35lb pack for time Oxidative
Kettlebell Swings and Sprints

Phosphate
10 swings, 40 yd sprints, 2min rest,15x
Foot March
4mi with equipment on rough terrain Oxidative
for time
Treadmill Sprints
on incline level 5 & speed level 7
7 rounds of sprints: 20s on, 10s off
in rabbit step form. Phosphate/Glycolysis
(Rabbit step means that your running
gait is about 18–24 in.)
Run 3k for time (record time)

Oxidative
No Gear

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3x for time (WORK : REST =1:1)

Between sprints, rest if that’s what it takes to do the next run.
➜ Sprint 200 m
➜ Sprint 400 m
➜ Sprint 600 m
800 m (1:1) x 8
(While running carry different objects: pack, weapon, etc.).
➜ Sprint 800 m, then jog lightly 800 m.
Run 400m
➜ 50 squats repeat (no breaks) with light pack, 4x for time.
Since the Army conditioning usually deals with individuals in their prime, there
are other more suitable training means for Fire/Police. Keep in mind injury rates
must stay low, so a delicate balance of fitness and safety must be kept in mind.

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Fire/Police Cardio Exercise Examples

Examples from Matt Wenning/Chief Al Woo
Example Energy System
2mi walk
Oxidative
with 35lb pack for time
Interval swimming
Phosphate/Glycolysis
1.5 min rest, 25m, 8x
1/2 mi run
Oxidative
for time
Kettlebell swings
Phosphate
15 swings, 1.5 min rest,10x
Stair climb
Oxidative
10 min with full equipment
Run 1 k for time (record time)
Oxidative
No gear
Dummy drag (interval training)

50ft rest 2 min 75ft rest Phosphate
3 min 100ft rest 4 min
Tire flipping
Glycolytic
1 min of work, 2 min rest

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Workout Summary
Not only do the exercises change, but so do rep ranges and volume in order
to prevent mental and physical overtraining. Nothing is ignored; the emphasis
is just changed. Every fourth week is a deload week, allowing for recovery and
restoration. This also aids in constant progress.
It is important to take one step backwards in order to take two steps forward.
Perform sets to failure, sets for time, and sets of different rep ranges. This follows
the Law of Accommodation, Law of Specificity, and Law of 72 Hours, therefore al-
lowing the body to be trained constantly while also allowing for proper recovery.
Example: If a regular bench press of 3x10 with 100 lbs. were used for 10 weeks,
the first 2 weeks would show some progress; then over the course of weeks
3 to 5, maintenance of strength would be noticed. After that time, the training
effect would decrease and become stale and less useful.
If a person’s knowledge is minimal, creating and following one’s own workout can
be complicated. With an understanding of the basic concepts, as well as person-
al limitations and weaknesses, designing workouts can be fun and productive.

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When working out it’s important to make progress while not over training. A
single person or tactical population needs to be fit enough to safely work in any
environment. The only way to do this effectively is to take the proper time to
adjust to a new fitness level. Designing a workout that fits one’s own needs and
current fitness level is the best way to make progress over time and avoid injury.
One of the most effective ways to do this is to change workouts regularly.

However, this requires knowledge about which variables are adjustable in your
workouts: 1) rep ranges, 2) time intervals, 3) sets to failure.
It is also important to understand that certain exercises are good for performing
a 1RM (1 repetition maximum):
Squats: multi-joint exercise for the hips, legs and core.

➜
➜ Bench: multi-joint exercise for the arms, shoulders, back and pecs.
➜ Deadlifts: multi-joint exercise for the legs, hips, back, arms and abs.
All exercises used for 1RM maxing are multi-joint and address large muscle groups.
Accessory movements should be in the 6+rep range and are not recommended
for 1RM training. Examples of accessory movements include: Bicep curls, shoul-
der raises and DB rows.
There are many reasons for this:
➜ 1 . Some muscles when isolated respond better to higher repetition

training.
➜ 2. Injury rate can be common with improper selection of max effort
exercises.
➜ 3. Exercises that cannot move enough weight will have little effect on
training the CNS (Central Nervous System).
Training with a different emphasis each week can help to avoid overtraining and
keep staleness to a minimum.

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Reviewing and experimenting with all these variables allows you to design the
best program for you, your soldiers, or other tactical personnel. In order to be
effective, physical training must be planned, it must be challenging, and it must
be a lifestyle.
Cardiovascular training follows the same rules and variability. Tactical popula-
tions utilize the same training tools for conditioning too often. Doing this creates
positive change for only a finite amount of time, and then becomes less produc-
tive the more it is utilized.
Through understanding the different energy systems, the fitness level of the
tactical population, and the various field requirements, it becomes easy to make
positive gains with less over-training and fewer injuries.

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Chapter 5
The Big Three (Squat, Bench, Deadlift)
Modifications/Advanced Form

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Barbell Box Squats (wide stance)

Since the squat is a great exercise for overall muscular strength, it should be done
with technique that yields the most benefit. The wide stance squat builds up the
hip muscles at an even rate with the upper leg muscles. Wide stance squatting off
of a box separates the lowering (eccentric) and rising (concentric) phases of the lift,
which decreases stretch reflex action and increases muscle action
The box squat can be done in a variety of ways. Shown above is the cambered
bar to a 1 inch above parallel box. A good program would rotate box heights, foot
positions, etc., on a constant basis.

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Steps:
Step 1 – Place the bar on or slightly below your traps.
Step 2 – Make sure your hands are centered and your spine is directly in the
middle of the bar.
Step 3 – Have your chest and your head up, with your head looking at a slightly
upward angle.
Step 4 – Check your feet to make sure stance is equal and slightly wider than
shoulder width (or wider if flexibility allows).
Step 5 – Take a large breath, breathing into your stomach and pushing out on
the abdominal wall.
Step 6 – Remove the bar from the rack and sit back to descend, leading with
your feet and knees pushed outward.
Step 7 – When you reach the box, sit on it and take a second before rising.
Step 8 – Come up in the same manner you went down, maintaining the lateral
(pushing out) pressure in your feet and upright posture.

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Notice the knees are flared out, and the head and chest are lifted.
Notice the shins are vertical, and the butt is sitting back.

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Deadlifts (Sumo)
The deadlift is a second-to-none exercise for developing maximal strength
throughout the entire body. Not only is the sumo position safer to perform, it also
creates more flexibility for added leverage when picking up other objects. For
many of the tactical athletes I’ve trained, I have taught them this position for a
year or more before teaching a conventional position.
Bottom position
Top position

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Steps:
Step 1 – Line up your shins with the circle markers on the bar.
Step 2 – Keeping your shins straight, squat down to the bar, maintaining an
upright chest.
Step 3 – Grab the bar evenly.
Step 4 – Drive the hips down in a slightly uncomfortable position, and drive the
head back as high as possible.
Step 5 –By pushing through your feet, drive the hips into the bar, and create an
upward motion of the barbell.
The Sumo Deadlift also helps with Conventional Deadlifts and object maneuver-
ing; it only makes sense to select the stance that makes you the strongest in
most positions.
For more on the Deadlift:
➜ https://youtu.be/mZcGrh6DpbY

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Bench Press (lightened method)
Notice the bands from the top of the rack.
The bench press is the main exercise for the upper body, and for good reason! It
builds the arms, shoulders, and pectoral muscles like no other exercise. However,
there is a proper way to bench press. Proper form must be discussed before
moving forward.

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Steps:
Step 1 – The body must be locked into a tight position on the bench, with no
foot movement or adjusting once the bar is in your hands. The lat and
scapular muscles must stay locked.
Step 2 – The bar must be squeezed with the hands the entire time the bar is
out of the rack.
Step 3 – The elbows must be slightly tucked during the lowering phase of
the bench in order to place the load on the triceps and to relieve the
shoulders.
Step 4 – Try to push the bar in a straight line over the chest. This allows the
triceps to be the main presser and keeps the shoulders safe.
Using a lightened method (by taking a band that is attached from overhead and
strapping it to the bar) removes a ton of shoulder pressure, thus making the ex-
ercise even more effective.
Form is also a huge factor when benching. To bench properly requires a tight
back and very tightly squeezed hands. Although motion is completed with the
arms and shoulders, benching involves the entire body, including the legs.

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Chaotic Bench Pressing

This is the bench press with no stability! It requires bands, weights, and the bar-
bell. The weight is hung on the bar by the bands and causes an oscillating and
bouncing effect while the bar is in motion. This creates a great amount of stabili-
ty and hypertrophy, while ensuring the strength is transferable to an unbalanced
environment.
Warning! With this exercise, it is recommended to have

2 side spotters and 1 top spotter. If no spotters are available,
you can use safety pins and bench partial range.
When training athletes, I use this exercise constantly to make sure the muscle
they gain is functional and the stabilizers are up to par. When training soldiers/
tactical populations, I use this technique every 3 weeks or so.
Remember that strength is only transferable across many angles and resistanc-
es if the training displays the same demands.

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Band Push-ups
Band pushups are a great variation of the time-tested and traditional push-
ups. To perform push-ups in this fashion, you not only need a great amount of
endurance, but also a great amount of strength in the arms.

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Board Pressing
Board pressing allows the lifter to do many things. It allows the lifter to:
1) lift at a limited range of motion if shoulder problems or sticking points are

present, and
2) learn the lift in sections rather than learning a whole movement at once.
Another key component to board pressing is that it allows you to train where you
stick. Most times the bench will be limited at the top and middle of the exercise.
There are 5 heights that are usually used for board pressing: 1, 2, 3, 4, and 5
boards, allowing for 5 variations of a normal bench press.

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Chaotic Method Squats

Chaotic method squats are squats performed with weights suspended in chains
or bands that hang from the bar. They make the lift very unstable and require a
strong core and steady body control.
Warning! This exercise should use 2–3 spotters. If no spotters are available,
they can be done in a power rack with safety pins.
These squats are used mostly with light weights on a coordination or stability
specific day. It is one of the most difficult but most effective squat exercises.

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Zercher Squats
Zercher squats are one of the closest barbell exercises to carrying a dummy
or dragging a person. They are a great back and core builder as well as a leg
developer. Their only downfall is that they’re hard on the arms due to the way the
weight is held in the crook of the arm. Using a towel or pad helps.
This exercise requires minimal equipment, such as straight bar/kettlebells, etc. A

strong Zercher squat builds a back of stone and is very functional for a Soldier
or tactical athlete.

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Chain Work
Chains can be used for a ton of exercises, either by themselves or combined
with other equipment. They are a great training tool.
Top and Bottom Position: Chains utilized for Floor Press.

NOTICE 2–3 links on the ground at top position, that is standard for all chain work.
Top and Bottom Position: Bench Press with Chains

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Bottom Position: Sumo Deadlift w/ Chains, notice the chains are tied down.
Top Position: Sumo Deadlift w/ Chains

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Top Position: Chains utilized for accommodating resistance in box squats,

notice 2–3 chains laying on the ground
Bottom Position Box Squat w/ Chains

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Chapter 6
Restoration and Flexibility

in Your Programs
An example of the long-term effects of a lack of flexibility and strength
Restoration and flexibility are vital, especially as fitness level rises and the inten-
sity of training increases. There are five simple yet major tools of restoration that
all work wonders. Each should be used at some point during the month.
When utilizing restoration and flexibility programs, it is not uncommon to be

able to work out almost 25% harder compared to when you are just training
and resting. Below are some ways to help restore muscles after working hard
and training. Many of these restoration methods were researched and used by
Soviet Olympic athletes.

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Hot & Cold Contrast Showers

Hot/cold contrast showers increase blood circulation as
well as flush toxins and inflammation away from the mus-
cles and joints. Foreign literature also suggests that this
method results in elevations in resting growth hormone
levels, which also aids recovery. A proper rotation would be
to switch between hot to cold every minute, for a com-
bined total of 6-12 minutes, ensuring that the entire body is
heated and cooled each time.
Foot Ice Baths

Foot ice baths are used at top training
facilities to help restoration by shock-
ing the central nervous system, this is
done through the cold temperatures.
It’s an extremely simple process, as
you only need a large bucket and ice.
This makes it ideal for people with lim-
ited resources. A routine of 1–2 sets of
2–3 minutes works very well.
Massage
Massage has long been (and remains)
one of the best ways to restore the
body. Massage works by relaxing stiff
muscles, increasing blood flow, and
helping to break down knots and trig-
ger points, as well as fascial restric-
tions in the muscles. There are many
forms of massage, but athletic and deep tissue massage work well for tactical
populations. Utilizing this method once a month is a great way to make constant
progress and feel up to par.

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Gua Sha
Gua Sha is an Ancient Chinese medicine. It utilizes a tool to scrape your skin
with short or long strokes to stimulate microcirculation of the soft tissue, which
increases blood flow. These strokes are made with a smooth-edged instrument
known as a gua sha massage tool. The technician applies massage oil to your
skin, and then uses the tool to repeatedly scrape your skin following the struc-
ture of muscular tissue.
Matt performing Gua Sha on Hafthor Bjornsson, aka Game of Thrones “The Mountain,”
prior to competing at the Arnold Strongman Classic in 2019
For more information about recovery methods:

➜ https://youtu.be/KOKDdsngzwc
➜ https://youtu.be/NF2UhB64W14

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Ultra-light, Tempo Training
Ultra-light tempo training is performing general exercises with very light weights, al-
lowing for easy motion but causing contractions that increase blood flow to specific
areas. Usually reps of 50–100 with weights no more than 10-lbs work very well.
Keep in mind that bands, cables and free weights can all be utilized.
Bamboo Bar Bench Top and Bottom
➜ It is important to remember while utilizing Chaotic Method type training that
the athlete only moves the bar/weight as fast as they can control. The idea
is to train stabilizer muscles, so stay in control and allow them to be trained.

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Banded Lat Pulldown
Banded Rear Delt Pulls

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Cable Tricep Pushdowns
It is of the utmost importance to maintain proper form while utilizing any of the
above methods for ultra-light tempo training. This training modality is intended
to increase blood volume and facilitate muscle recovery during a deload, or as a
mini workout for HIGHLY developed athletes.

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Sleep
Although getting 8 hours of sleep a night is crucial for optimal performance, that
isn’t always an option for members of the military. With that in mind, the follow-
ing will improve sleep quality:
he most restorative sleep has been shown to come at 1 A.M, provided you
➜ T
are already in a state of REM sleep. This means you should aim to be asleep
by 11 P.M. at the latest.
ight exposure while sleeping will negatively affect sleep quality. Although
➜ L
covering the eyes is beneficial, it has been shown that skin cells are also
sensitive to light. Do your best to limit artificial light exposure after sunset,
especially blue light.
ireless Internet has been shown to negatively impact the Central Nervous
➜ W
System and biochemistry of the human body. Given the amount of Wifi often
present in homes, it’s advised that you turn off your router at bedtime at the
very least.
ry not to eat within 3 hours of your intended bedtime.

➜ T
hort naps of 20–30 minutes have been shown to diminish the effects of
➜ S
insufficient amounts of sleep. It’s also been proven that these naps can be
taken at any point throughout the day, even close to bedtime.

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Flexibility
Flexibility is very important in injury prevention and restoration. Developing and

maintaining flexibility not only aids in keeping injuries and soreness to a mini-
mum, but also aids in the recovery process. There are several types of stretch-
ing that are especially effective additions to a training routine.
Dynamic flexibility basically means flexibility in motion. It is stretching by doing

bodyweight exercises through a range of motion. These are best to perform at
the beginning of workouts. It’s usually done in a general fashion (full body) but
can be site specific as well. It usually takes 10 minutes to perform and includes a
series of exercises, such as: high knee hugs, straight leg marches, lateral lunges,
high knee forward lunges, etc.
➜ I usually include 7–10 exercises and select more difficult exercises for more
advanced personnel. Anywhere from 6-15 exercises are performed depend-
ing on time and need.

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Example of a high knee hug, 10 reps each leg.
Example of a lateral lunge, 10 reps each leg.

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Example of an alternating toe touch, 10 reps

each leg
Example of a lunge, 10 reps each leg.
These are basic exercises, but when compared to all other forms of stretching
they are the best all-around warm ups. They not only increase flexibility, but also
ready the body for movement and improve coordination. Though simple exer-
cises should be performed before more complicated ones, it is also important to
vary both the exercises and the order of performance to stay fresh.

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Static flexibility is used for restoration, decreasing soreness after workouts, as

well as increasing mobility. It is not a great warm-up tool and has been shown in
some studies to increase injury. I have many athletes and soldiers perform these
exercises 6 hours post training or before bed. For problem areas such as ham-
strings and shoulders, holding for over 1-minute works best in my experience.
PNF stretching (proprioceptive neuromuscular facilitation)
Stretching the shoulder out before and after exercise is very important to maintaining flexibility
and skeletal muscular health, especially when strength increases.
PNF stretching is done by utilizing an external force (usually a band or part-

ner) in order to stretch further than normal, all while relaxing and contracting. It
is perhaps the best way to stretch as it yields the greatest results. Stretch the
muscle with the band, contract against the band, then relax and repeat 20-30
times per muscle group.

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Chapter 7
Questions and Answers
Over my years of training athletes, firemen, and Rangers, I have been asked many questions.
The following represent a few of the most frequently asked questions I’ve heard in my career.
➜ How does sled dragging work?
Sled dragging works by making walking more

difficult, due to weights being dragged behind
the body. The weight can be attached to the hips
or to a harness. This applies resistance while
walking, therefore causing the muscles to con-
tract at a high rate in the hips, legs, and core. This
leads to substantial calorie burning and muscle
building. The advantage of sled dragging over
running and other cardio work is that there is no
impact on the joints, and it can be done by peo-
ple with back injuries and upper body extremity
limitations. It also increases running speed.
Trevor Scott, Defensive End /New England Patriots-

Oakland Raiders, used sled dragging at Ludus Magnus
to help produce a 4.5s, 40yd dash at 266 lb body
weight—one of the fastest L drills in the combine.

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➜ Why do I need to squat with a wide stance?
Squatting with a wide stance allows the tactical athlete to build great strength
and flexibility in the hips, which are usually a weak point for most people. It also
teaches the body to utilize the less dominant muscles. This brings up the lagging
muscle groups and allows the athlete to perform other activities, (such as lifting
others and equipment), more safely and effectively.
1147 squat at 275lbbodyweight

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➜ Why is sumo dead-lifting better than conventional deadlifts?
When first learning to train, it is important to know how to sumo deadlift. This is
because of its limited use of the lower back. In sumo deadlifting, the hips play a
large role in how much weight can be lifted.
The conventional deadlift, though effective, is a very lower back dominated exer-
cise, and a strength base must be built before it is utilized to its full potential. The
sumo deadlift also helps improve hip mobility and has a direct transition to the
conventional deadlift, meaning improving your sumo deadlift will also improve
your conventional deadlift.
Ed Coan deadlifting 901 lb at 220lb bodyweight

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➜ Why is maximal effort work important even if my goal is not to be

super strong?
Maximal effort work is important because being a tactical athlete will require you
to strain at some point. Being unfamiliar with heavy loads and proper posture
will eventually cause problems. Maximal effort training will allow you to become
familiar with straining and create a base of coordination in that environment.
Additionally, without increasing maximal strength, it eventually becomes hard to
make progress with reps and speed work.
Bill Kazmaier benching 661 lb. yr 1980

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➜ W
hy should I train weaknesses
instead of what I’m good at?
When training, it’s important to remember

that your weaknesses are your limitations. No
matter how strong your legs are, if your lower
back is weak, it will limit how much you can
safely move and handle.
➜ Why is running so bad?
Running is a great exercise tool, but only if

it is used in conjunction with other training
modalities. Most runners are very thin, weigh 145
lb or less, and are not suited for power output.
The problem is that most tactical athletes/
soldiers are generally around 200 lb or more.
➜ Should I pronate my grip and use straps?
Grip Strength is a very important factor for tactical athletes. Pronated grip is a
sport specific technique to powerlifting, and should be avoided due to unbalancing
the load on the spine. The occasional use of lifting straps is acceptable.
➜ What is the difference between Flat and Heeled Shoes?
Heeled shoes are a sport specific tool for Olympic Lifting, their use outside of
that sport (with very specific coaching) will lead to developing poor mechanics.
➜ Do I need Specialty Bars?
Long term, yes. Having multiple bars and implements to choose from will create
more general strength, which is crucial to the tactical athlete. Additionally, having
more variety in workouts will help to avoid psychological burnout.

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➜ Do I need supplementation?
Due to processed foods and several other various reasons, our standard di-
ets are lacking in nutrients crucial to muscle growth and overall health. There
are a few supplements on the market, but the testing standards for these sup-
plements are questionable at best. Supplement companies from Canada, such
as ATP Labs, are held to a higher testing standard (Canadian Manufacturing
Process) and are recommended. For more reading on nutrition you can investi-
gate Stan Efferding’s Vertical Diet.
➜ What is the biggest bang for your buck to improve strength/

physical ability?
Sleep. You are only as good as what

you can recover from, and recovery
occurs while you sleep. Quality sleep
is the most important factor for any
individual, whether they are an athlete
or not. In addition, avoiding fluoride is
also recommended because it com-
petes with magnesium absorption.
A powerful build that is great for lift-

ing and moving heavy objects for
long periods is optimal. By running
Proper running—in full equipment, with too much, you’re increasing the im-
obstacles, similar to battlefield scenarios. pact on the joints and wear and tear
on the body. It’s important when de-
signing a fitness protocol to have exercises that create the most benefit with the
least amount of risk. When running is in your program, make it count.

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➜ Why do I need to train if

doctors say I need surgery?
If it’s a knee injury, don’t ignore the upper

body. That also goes for shoulder injuries,
you shouldn’t ignore the lower body in that
case either. If proper training and flexibility
are utilized, it will keep the non-injured areas
in shape. It is proven to help heal the injured
parts as well with indirect blood flow and
stimulus. We are working on this with the Armed Forces right now to change
profiles and allow tactical populations to stay fit and get back to the job at hand.
➜ Is it possible to lose weight and get stronger at the same time?
It depends on the level of strength. Unless weightlifting records are a goal, most
tactical populations can train for many years and make progress in weight loss
while making strength gains. Strength gains are usually correlated with muscle
mass increases, not body fat. So, if training is optimal, the person should see
progress in both body fat loss and increasing strength.

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This training manual has covered a multitude of topics, but as a last note I would
like to stress that the emphasis of this book is in injury reduction. Although many
strength and conditioning topics and their applications are covered, they are
done with the intent to reduce injuries. The workouts found in this manual are
based off of countless hours of experience, working with thousands of Service
members/Fire Responders. With that being said, the most important aspect of
any exercise regimen is specificity to the individual.
Throughout the manual there are links to Wenning Strength YouTube videos
which go into more detail about these topics. Both the Wenning Strength YouTube
and Patreon channel are constantly updated and you are highly encouraged to
utilize them to further your understanding of strength and conditioning.

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A Brief Look at Injury and Cost Reduction

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Thank you for supporting the Wenning Strength Depot!
Direct any questions to WenningStrengthTactical@gmail.com

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Wondering where to go
to find new exercises and get information?
Be sure to go to reputable sites when choosing new exercises!
➜ www.wenningstrength.com
➜ www.patreon.com/WenningStrength
Both my personal website and my Patreon channel (above links) provide a

wealth of information through a wide variety of podcasts and articles. My ath-
lete page on Facebook, my Instagram @RealMattWenning, and YouTube chan-
nel Wenning Strength are also great sources.
➜ www.elitefts.com
Dave Tate and elitefts.com have been putting out great information for years,
and my Think You Can Squat and DL series help with form issues in those lifts.
➜ www.strengthsensei.com
Charles Poliquin was a pioneer in the field. Great information about nutrition and
training can be accessed on this site.
➜ www.drjohnrusin.com
Instagram: @drjohnrusin
John Rusin DPT, is a leader in the Physical Therapy field with a focus on strength
training. He works with many high level athletes and is a great resource for ex-
ercise variation.

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A manual dedicated to making tactical populations strong, agile,

Copyright © 2020 Wenning Srength LLC

82nd airborne programming class 2015.

About the Author

Preparing for a world record 1197 –lb. squat.

Wenning has an impressive curriculum vitae which includes a Bachelor of

Wenning has accumulated over 12,000 hours of experience as a Division-1

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 3

His experience with firefighters includes serving as Strength and Wellness

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 5

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 7

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 9

An Overview of the Conjugate System

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 11

This chapter will explain how.

Foot ice baths for CNS recovery

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 13

Chaotic Kettle Bell Benching, full paragraph

Many individuals deserve my gratitude in helping me to achieve my goals.

My mother, Shirley, a surgical nurse for the VA, successfully raised

I also offer my extreme gratitude to Tim Smith and Jim Dawson,

I am indebted to my respected professors at Ball State, including

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 15

I have many people to thank in regards to my professional powerlifting career:

George Halbert—twelve world records in the bench press,

Chuck Vogelphol squatting at the Arnold Classic WPO.

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 17

Soviet system responsible for 100 + world records.

Physical training is a top priority when becoming a tactical service person.

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 19

The Basis of Tactical Training: Running

Traditional military and tactical conditioning has revolved around cardiovascular

A prime example of a well-

Ever climbed a 1000 yard mountainside? Imagine being on that mountainside,

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 21

If the tactical populations rely on average people disguised as soldiers, fire-

Officers doing kettlebell swings with 50 lbs for 2 or more minutes,

The Importance of Lifting and its Effect on Endurance

Firemen hauling victims out of danger.

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 23

Clearly, carrying a person is slightly different than performing a deadlift, howev-

In my experience, a mid-500lb deadlift/squat with a 350lb bench can be ob-

Service members are the heroes who

Ranger carrying 100lbs of gear, not

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 25

Firefighter hazards include this type of work often (heavy lifting).

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 27

References and Recommended Readings

Essentials of Strength and Conditioning,

This is a great starting tool for learning the basics

Science and Practice of Strength Training,

Much of this manual references information from

Super Training, by Mel Siff, PhD

This massive training book contains tons of

Basic Anatomy and Physiology books. Without a

Primal Endurance, by Mark Sisson and Brad Kearns

Science of Sports Training, by Thomas Kurz .

PHYSICAL TRAINING FOR TACTICAL POPULATIONS 29

Ret. Lt. Colonel (Ret.) Mark Ivezaj, U.S. Army Ranger