Kettlebell all-around-training-for-the-tactical-athlete

[Deleted member 316]

All-Around Training for the Tactical Athlete | StrongFirst

In the movie “Remember the Titans,” Coach Boone is the new head football coach of the first integrated school in Virginia. The school staff and parents immediately begin criticizing him. As they are preparing to leave for pre-season camp, Boone is carrying his playbook—a very thin portfolio of...

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I was actually thinking about this the other day. What would an all around kick a#@ bad a#@ do? What I came up with was two days of kettlebells, two days of maces, and two days clubs. Then I thought maybe three days of kettlebells. An a and b split of s&a and Pavel Maceks s&s with push presses. (Monday swings and get ups, Wednesday swings and push presses, Friday swings and get ups, Monday swings and push presses, etc). There will be enough variety to prevent boredom, yet some of the movements will be similar so they can piggy back upon themselves. The training will be minimalistic so tactical people or just plain hardworking people can still train and earn a living.

 

[ShawnM]

All-Around Training for the Tactical Athlete | StrongFirst

In the movie “Remember the Titans,” Coach Boone is the new head football coach of the first integrated school in Virginia. The school staff and parents immediately begin criticizing him. As they are preparing to leave for pre-season camp, Boone is carrying his playbook—a very thin portfolio of...

www.strongfirst.com

I was actually thinking about this the other day. What would an all around kick a#@ bad a#@ do? What I came up with was two days of kettlebells, two days of maces, and two days clubs. Then I thought maybe three days of kettlebells. An a and b split of s&a and Pavel Maceks s&s with push presses. (Monday swings and get ups, Wednesday swings and push presses, Friday swings and get ups, Monday swings and push presses, etc). There will be enough variety to prevent boredom, yet some of the movements will be similar so they can piggy back upon themselves. The training will be minimalistic so tactical people or just plain hardworking people can still train and earn a living.

Pre-COVID-19 one of the gyms I was training at was on a base where there are several hundred Navy EOD Techs and 5 SEAL Teams. From what I have noticed the under 30 crowd is doing a lot of olympic lifting Mon, We’d, Fri and endurance training on the other days. As well as swimming a few days a week and combative training 3-4 days a week. The older guys and gals over 30 or so do some lifting but mostly body weight training and longer cardio sessions. I do like the template from the article a lot. The Cross Fit kill’em all mentality is alive and well still with the younger generation of SOFand their bodies end up breaking down. Your ideas and the ones from the article would really go a long way to keep the elite warriors a lot healthier.

 

[Justin_M]

Some units have strength and conditioning coaches and more of the Tier One units are picking up the methods of The Uphill Athlete. A common personality trait with most SOF is that if some is good, more is better. Zone 1-2 LISS is about the only thing that more actually is better and why there is a bias toward it in Novocaine Training. For the person that wants to and can recover from 7 days of training, a good chunk of that needs to be LISS.

 

[pet']

Hello,

I think the routine which is underlined in the article is fairly well rounded. I like the fact that one can simply add more running / specificity work in order to prepare for a selection (even SF selection).

I guess there are some differences in the way military train. In Europe, there is not that much emphasis on CrossFit. Most of the units has this "legacy" of WW2 training (a lot of rucking, a lot of very "rustic" stuff, mostly based on endurance / strength endurance). There are a huge influence of SAS, British Commando

Kind regards,

Pet'

 

[Joe Lynch]

All Special Operations forces have had performance specialists for a long time. As far back as 2005 my unit had nutritionists and sports performance coaches and OTs. The military as a whole has been starting to get a lot smarter with their training methodologies. Mainly aimed at preventing injuries. In the past it was "just do hard enough and you'll become strong." That's true to an extent, until it isn't. I was one that was too stupid to ever quit (take a step back, reset and analyze training, proceed), so after only 11 years I eventually had to medically retire. I 1,000% agree with you @ShawnM, The Cross Fit craze brought in so many bad training methodologies and techniques. Getting crushed and feeling the burn every day is just a recipe for injury. I can attest.
The Army has a new R2 program (Ready & Resilient) and the gyms now are being fitted with coaches. My experience in my current job is that they need lots of coaching on proper form and mobility. Besides that they do all the running and rucking, push ups, and building of sexy beach muscles that they can get. My go-to skill-sets for them have been the swing, get up (for frequent users who have time to learn), goblet squat, heavy fireman carries, and some form of pull up. I like them doing it off 2 vertical climbing ropes.
I've found that most fitness and strength issues for them can be fixed with the swing and mobility work. Strengthen the core and use proper form, and the body stops wearing out quickly or over compensating, which leads to injury.

 

[pet']

Hello,

Here some good guidelines and principles as well:


Kind regards,

Pet'

 

[TrailNRG]

Pre-COVID-19 one of the gyms I was training at was on a base where there are several hundred Navy EOD Techs and 5 SEAL Teams. The older guys and gals over 30 or so do some lifting but mostly body weight training and longer cardio sessions. I do like the template from the article a lot.

There’s definitely something to following a program like this for the older operators / athletes. I lucked into a group that was running Tactical Barbell Operator a few years back and was able to adopt it into a minimal program with cycles of Q&D and SS. Two strength days, some clubs and KBs, and LSS cardio is a great mix. Add in some mobility and you’re solid.

 

[pet']

Hello,

+1 to the above.

But one has to make a distinction between training for selection (in this case, as the article says, adding specific training is required) and training to maintain physical abilities and being durable.

Kind regards,

Pet'

 

[TrailNRG]

Excellent point. I did not mean to infer selection. That is an entirely different animal. I should have stated that my context was for older individuals.

 

[LoneRider]

Some units have strength and conditioning coaches and more of the Tier One units are picking up the methods of The Uphill Athlete. A common personality trait with most SOF is that if some is good, more is better. Zone 1-2 LISS is about the only thing that more actually is better and why there is a bias toward it in Novocaine Training. For the person that wants to and can recover from 7 days of training, a good chunk of that needs to be LISS.

Thank you for writing this article. LISS is indeed the path to sustainable training.

I'm a fan of the alternating S&S and A&A (that was the bedrock of my pandemic training when Hawaii shut down all gyms during COVID for months last year). However, were I to show this program to a young Soldier in my unit I would recommend that he or she be at the Timeless Simple Standard before attempting something like Novacaine.

My 'On Ramp' for this program for said Soldier would be S&S and LISS heavy with grease the groove type calisthenics spread throughout his or her day.

 

[Justin_M]

@LoneRider , you bring up a good point. If a person isn't at timeless simple, they should probably add the strength supplement exclusively before worrying about the endurance supplement.

 

[LoneRider]

@LoneRider , you bring up a good point. If a person isn't at timeless simple, they should probably add the strength supplement exclusively before worrying about the endurance supplement.

Thanks for the heads up. Personally, I'd put a complete neophyte through a Simple and Sinister and LISS in an alternating A/B regime with three of each in the span of a week until he or she reached Timeless SImple then I'd intro things like Q&D and A&A.

 

[pet']

Hello,

From a health standpoint, a baseline of strength, power and endurance is important. Mobility and flexibility also plays a role. All these elements, once they are properly combined, make the operator both durable and "effective" (job related skills aside).

In this regard, the get up is a powerful tool, as it is a nice blend of strength, balance and mobility. Swings all secure the power aspect.

Eventually, different units also have different requirements. As an example, Navy SEAL training would imply less rucking than SAS training. Operational life could be different though. Based on that, physical training alongside operational life has to be oriented toward both mission requirements and corrective physical training.

Kind regards,

Pet'

 

[MikeL]

The observation about younger guys lifting and older doing callisthenics is generational. It’s how we grew up.
I am not sure KBs, clubs and maces would make a true “bad a#@” as OP says.
It’s all about variance and being able to move fast, long and be strong (like greased premium toilet paper, if you will).

 

[pet']

Hello,

+1 to the generation thing. Pre COVID I did a bootcamp with a former Commando Marine (equivalent of SEAL). He's roughly 50yo. I asked how he trained. He answered with the basics of calisthenics (push ups, pull ups, core, weighted squats (not heavy, with a plate carrier), rope climbing, running and rucking). These are done with high reps to get strength endurance.

One can get incredibly strong using cals only (OAP, HSPU, pistols, etc...) It is possible to do them during roadwork, which is a staple of military PT. It is possible to do them as a circuit as well.

Kind regards,

Pet'

 

[Deleted member 316]

I just hung a rope in the backyard for climbing. The usual 1.5" manilla rope.
As per my original comment, you could also follow the sfg template of s&s twice a week, pttp twice a week, and maces/clubs twice a week. Sprinkle in calisthenics throughout the day/week.

 

[MikeL]

Hello,

I think the routine which is underlined in the article is fairly well rounded. I like the fact that one can simply add more running / specificity work in order to prepare for a selection (even SF selection).

I guess there are some differences in the way military train. In Europe, there is not that much emphasis on CrossFit. Most of the units has this "legacy" of WW2 training (a lot of rucking, a lot of very "rustic" stuff, mostly based on endurance / strength endurance). There are a huge influence of SAS, British Commando

Kind regards,

Pet'

I’ll caveat... everyone “rucks”- other side of any arduous course/selection event, guys are lifting now. Crossfit/kettlebells/powerlifting is international - GWOT coalitions helped it spread perhaps.

 

[pet']

Hello,

My father is law is a former paratrooper (~50 yo) so not SOF but still considered as "slightly above average" in the army. He also noticed that younger folks have more gear to carry, and usually (not all the time though) shorter operational life due to the body which breaks down. This may comes from current army's doctrine.

Back in his days, 24-30kg was a full package. It was all about mobility and covering distance. This weight, very coincidentally roughly matches the weight of Roman soldiers's pack, known for the ability to cover distance while being "fresh enough" for the operation per se. Up until this weight pack, a barely 70kg guy will get the job done without too much trouble. However, as soon as it get heavier... Average soldier weight has gotten heavier.

Pre-COVID-19 one of the gyms I was training at was on a base where there are several hundred Navy EOD Techs and 5 SEAL Teams. From what I have noticed the under 30 crowd is doing a lot of olympic lifting Mon, We’d, Fri and endurance training on the other days. As well as swimming a few days a week and combative training 3-4 days a week. The older guys and gals over 30 or so do some lifting but mostly body weight training and longer cardio sessions. I do like the template from the article a lot. The Cross Fit kill’em all mentality is alive and well still with the younger generation of SOFand their bodies end up breaking down. Your ideas and the ones from the article would really go a long way to keep the elite warriors a lot healthier.

Out of curiosity, how did older Navy EOD and SEAL Teams train ? I mean, just "regular" push ups and pull ups and some running ?

Kind regards,

Pet'

 

[ShawnM]

Hello,

My father is law is a former paratrooper (~50 yo) so not SOF but still considered as "slightly above average" in the army. He also noticed that younger folks have more gear to carry, and usually (not all the time though) shorter operational life due to the body which breaks down. This may comes from current army's doctrine.

Back in his days, 24-30kg was a full package. It was all about mobility and covering distance. This weight, very coincidentally roughly matches the weight of Roman soldiers's pack, known for the ability to cover distance while being "fresh enough" for the operation per se. Up until this weight pack, a barely 70kg guy will get the job done without too much trouble. However, as soon as it get heavier... Average soldier weight has gotten heavier.


Out of curiosity, how did older Navy EOD and SEAL Teams train ? I mean, just "regular" push ups and pull ups and some running ?

Kind regards,

Pet'

When I first joined the Navy the SEAL’s had a training program that revolved around push ups, pull ups and sit ups. Starting very basic and progressing in sets and reps. Running and swimming nearly daily. The body weight movements were 3-4 days a week.

 

[pet']

Hello @ShawnM ,

This reminds me a lot the routine that the Commando Marine I mentioned earlier does:
Monday: 20k cycling, 150 pull ups, 10 x 4m rope climb (arm only), 500 abs
Tuesday: 450 push ups, 150 dips, 150 squats with body armour, 500 abs
Wednesday: 150 box jumps, 150 squats with body armour, 150 pull ups, 500 abs
Thursday: 450 push ups, 150 push ups, 5 x1 minute wall sit with body armour, 500 abs
Friday: 10km cyling, 150 pull ups, 10 x 4m rope climb (arm only), 500 abs
Saturday: rest
Sunday: rest

This is not that far from what you mentioned. It would be perfectly possible to replace the 30k total of cycling by running, or a combination of running and rucking. He admitted he does bicycle because this is more knee friendly. Based on that, 30km of running can be splitted more or less as we want. 30k a week would be the minimum for almost any selection. Here is a Stew Smith's routine close to that: Army Special Forces - Green Berets - Workout and SFAS Preparation from Stew Smith Fitness - Preparing Americans for Military,Special Ops, Police, and Fire Fighting Professions

As we can see, legs are done almost on a daily basis, whether using distance running / cycling or squats.

At his age, he was climbing this rope effortlessly. He also had incredible core strength during fighting (technique aside). He did not report any back issue, but I guess he does a well balance core training.

In my boxing gym, a guy was training to join this unit (and by the time, succeeded in the first phase of selection). He was training that way (mostly calisthenics, sometimes weighted though), paired with plenty of running. Basically he trained like so in the morning and in the evening, and sometimes at midday, but with fairly short sessions each time.

There are different ways of thinking running / rucking. Some say that running helped their rucking, some say the other way around. I guess it depends on the weight you have to ruck with. Based on Mike Prevost's work, it seems to have a sweet spot: Mike Prevost: Ruck Training Programs - PART 1 - On Target Publications

If we assume that older operators are not "less effective" than new ones, and if we assume than operational doctrines do not evolve that fast, it seems to show that strength endurance is a key factor of success, both for preparation and maintenance.

This is where StrongFirst's approach can be interesting: I have noticed that a fairly low volume of OAP and HSPU immediately transfer to high rep of "regular" push ups. The same thing occurs with core training. I did the test not that long ago... Pull ups are still somewhere in the middle (at least for me). If I were to prepare for Selection with mainly calisthenics as a strength builder, I would preferentially use low rep training, which gives more relative strength and have great carryover. The other way around does not seem that true. I'd keep some specificity (a few high rep here and there just to secure the thing).

It seems that "high rep" training still have value and is proven to work until these day, assuming we stretch and do the mobility stuff alongside.

Kind regards,

Pet'