NSCA TSAC REPORT • ISSUE 01
SEPTEMBER 2007
Contents
1.1
The Tactical Athlete
A new breed of athletes help to
protect our communities.
1.2
Rest and Recovery
Learn the importance of proper
rest intervals and recovery
stategies.
1.4
Suspension Training
Re-discover an exercise method
that strengthens the total body.
1.8
Exercise Technique:
The Turkish Get-Up
Learn how to develop total
body strength, stability, and
coordination using this old
strongman exercise.
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
TSAC REPORT
The Tactical Athlete
Mark D. Stephenson, CSCS,*D, ATC
W ho is the Tactical Athlete? The
Tactical Athlete is anyone whose
operational readiness requires speed,
strength, agility, endurance, and quick-
ness. In other words, most military, po-
lice, firefighters, and rescue personnel
that are forced to perform in the tactical
environment to execute their mission/
operations. Based on the physical needs
and skills required to successfully carry
out their job duties it is necessary for
these individuals to physically condition
and prepare themselves as if they were
professional athletes.
The Tactical Strength and Conditioning
(TSAC) program’s primary purpose is to
develop operational fitness for Military
and Law Enforcement personnel. When
developing a comprehensive strength and
conditioning program, operators and offi-
cers must consider the physical demands
of operational related activities in order to
optimize physical performance.
Physical training for operational per-
formance is not a new concept. In fact,
throughout history warriors and soldiers
physically trained by performing various
strength and conditioning exercises that
later evolved into athletic events, such as
boxing, wrestling, and many track and
1
Pangrazi, R.P. (2004). Dynamic Physical Education for Elementary School Children
(14th ed. ). Menlo Park, CA: Addison-Wesley.
field events1. However, unlike the modern
day athlete, these soldiers were not train-
ing for specific sports. They were training
to be stronger, and more powerful and
agile than their enemies on the battlefield.
Their superior athletic prowess was devel-
oped for the primary purpose of becoming
physically prepared for battle. Ironically,
the traits that we generally consider to be
components of athleticism were requisite
based on the demands of war. Thus, many
of the first competitive athletes were actu-
ally soldiers.
Typically, the tactical operator devotes
time to improving operational skill with-
out much focus on improving operational
strength, conditioning and/or nutrition.
Unfortunately, this does not adequately
prepare the officer/operator for opera-
tional fitness or readiness. As with a pro-
fessional athlete, a professional operator
in the law enforcement community is
obligated to maintain a certain level of
operational fitness. By implementing the
latest cutting edge training methods and
fundamental scientific principles, the
TSAC program focuses on enhancing
athleticism for today’s tactical operator.
Thus, the tactical athlete is born. 
page 1.1
 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007

experience, intensity, and volume increas-

Rest and Recovery: es, so should recovery time. As a result
The Forgotten Training Component experienced athletes may train with 72
hours of recovery between workouts of
Keith E. Cinea, MA, CSCS,*D, NSCA-CPT,*D
the same muscle group.

This is the key to building more time into

workout sessions. Beginners only require

T raining is a key component for any recovery time required between workouts
athlete. As a tactical athlete, you un- depends on several variables. These vari-
derstand how improved strength, power, ables include: training history, training
48 hours of recovery between workouts,
and they are most likely performing full
body workouts. The advanced athlete re-
or whatever parameter you are work- intensity, volume, and program goals. quires more frequency, intensity, and vol-
ing on will benefit you in becoming op- ume to achieve their goals, while working
erationally fit. You also understand that As more years of training are accumulated, with a larger recovery period. So their
training will help you improve in these less recovery time is needed because the workouts are divided or split so that op-
areas to allow you to maintain a high level body has adapted to the training. How- posing muscle groups or body parts are
of operational readiness. The question is ever, as the tactical athlete gets older (40’s targeted on consecutive days.
when do all the sets and repetitions pay – 50’s) the more time they may need to
off, when do the adaptations occur? These recover. Beginners require more recovery For example, a common split is to per-
adaptations occur during recovery, which time than experienced athletes. Begin- form upper body exercises on Monday
is why recovery is such a vital component ners should train with 48 hours of recov- and Thursday and lower body exercises
to your training. However, recovery often ery between strength training sessions. on Tuesday and Friday. This provides four
is not seen as important. In reality, the A program with this type of frequency training days per week. Although each
bottom line is that without proper re- lends itself nicely to a Monday, Wednes- area is only targeted twice per week ver-
covery, your body will not achieve all the day, Friday design (see Table 1 below). sus the three times per week with the be-
potential benefits from training. ginners program, more time is available
More experienced athletes require high- to train each area (see Table 2 next page).
So how do you determine how much er intensities and volumes to continue Now there is more time in each training
recovery time you need? The amount of seeing gains with training. As training session since only half of the body is tar-

Monday Tuesday Wednesday Thursday Friday

Table 1
Bench Recovery Bench Recovery Bench
Press Day Press Day Press Sample Beginner Workout
with 48 hours rest.
Squat Squat Squat

Row Row Row

Shoulder Press Shoulder Press Shoulder

Press

Leg Curl Leg Curl Leg Curl

Lat Lat Lat

Pull Down Pull Down Pull Down

Triceps Triceps Triceps

Extension Extension Extension

Bicep Curl Bicep Curl Bicep Curl

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 1.2

 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007

Monday Tuesday Wednesday Thursday Friday

Table 2
Bench Leg Recovery Bench Leg
Press Press Day Press Press Sample Advanced Workout
with 72 hours rest.
Row Leg Curl Row Leg Curl
Shoulder Leg Shoulder Leg
Press Extension Press Extension
Lat Calf Lat Calf
Pull Down Raise Pull Down Raise
Triceps Triceps
Extension Extension
Biceps Curl Biceps Curl

geted that day. This way more exercises, need to be mentally aware that you are
Guidelines for Recovery
or higher volumes and intensities, can recovering, and act accordingly.
Recovery from working out is important,
be used. Additionally, longer rest periods
but it does not mean doing nothing. One
can be used in between sets.
option is an active recovery. For a begin- Optimizing Recovery
ner who is not performing strength train- If your recovery time is too short, you may
This four-day spilt provides 72 hours of reach a state called “overtraining”. Dur-
ing on Tuesday or Thursday, a light car-
recovery between upper body exercises. ing overtraining performance decrements
diovascular workout or recreational game
Additionally, it will provide 72 hours of occur, along with feelings of fatigue and
may be an option. For more experienced
recovery between lower body exercises. staleness. On the other end of the spec-
individuals, moderate conditioning can
This longer recovery time is vital for adap- trum, if too much recovery time is used,
be done on your recovery days. If by your
tations to occur with advanced programs. the maximum possible potential at that
next weight training session you do not
feel you have the same energy or intensity, time will not be realized. Worse yet, in
Program goals also affect recovery. A pro- a program that is properly designed you
then your recovery day was too intense.
gram that places you in a phase of train- may actual detrain, or lose the attributes
The key is to keep the intensity light, and
ing where the goal is to improve power you are trying to improve.
not go all out during the active recovery
(such as pre-season), then the training in-
workout. The body still needs to contin-
tensity should be very high. As a result of Recovery is a key component of any train-
ue recovering from the previous workout,
high training intensity, recovery should ing or conditioning program, but not
and does not need the cumulative stress
be high as well. A program that places one that many individuals consider. The
of an additional intense workout.
you in a phase of training where the goal weight room is important; however, all
is maintenance, not improvement, inten- the changes you are driving for need time
Other things to consider during recov-
sity and volume should decrease. Conse- to occur. The only time that any changes
ery are sleep, nutrition, and hydration.
quently, less recovery is needed when the may occur is during your recovery time.
All these things tend to come into play
goal is maintenance. Although it does It may not be the most exciting part of
during recovery. If you are not drinking
little good to recover so rapidly from a your training program, but it is just as
enough water, getting enough sleep, or
workout that may not be repeated for a important as every set and repetition that
eating the right things, your body may
week, it does play a part when complete you perform. So be sure when designing
not completely recovery from the work-
recovery from the workout is needed for your training program to include appro-
out. Although you may not be in the
executing operations/missions. priate recovery periods. 
weight room on your recovery day, you

This article originally appeared in the NSCA’s Performance Training Journal 4.2

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 1.3

 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007
Suspension Training
Mark D. Stephenson, CSCS,*D, ATC
F or Special Operation Forces (SOF) and elite law enforce-
ment personnel (SWAT), keeping themselves in top physi-
cal condition is a matter of life and death. Deployment issues
and lack of facilities or funding may limit the ability of these
elite forces to maintain the high level of fitness required. Finding
an affordable method to maintain operational physical readiness
has been difficult until recently.
Now a new method of training called suspension training can
be used for those facing deployment and/or a lack of proper
training facilities. Suspension training was re-introduced as
method of training by former navy SEAL Randy Hetrick who
was responsible for the physical fitness of his team members2.
Deployed soldiers do not necessarily have weight training facili-
ties and often have to resort to implement training for resistance.
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
Sample Suspension Training Program
Day 1
• Suspended Crunches 2 x 10
• Side Planks 2 x 10 each side
• Hamstring Bicycles 2 x 10 each
• Hip Press 2 x 10
Day 2
• Suspended Oblique Crunch 2 x 10 each side
• Suspended Pendulum 2 x 10 each side
• Body Saw 2 x 10
• Suspended Pikes 2 x 10
Looking for ways to maintain his and his team’s operational
readiness, Randy utilized parachute cords and materials that
he looped over elevated beams to increase resistance for rows
and presses using only body weight and gravity, thus suspension
training was born. Randy realized by adjusting his position in
relation to gravity he could increase and decrease the resistance.
His team trained with these materials and discovered that they
not only maintained their strength throughout deployment but
increased it as well.
Suspension training uses only body weight and simple physics
such as gravity, fulcrums, and vectors. This simplicity allows for
unlimited creation of full body exercises and functional move-
ment patterns. Resistance can be adjusted from 5% to 100%
of the user’s bodyweight. All that is required is the suspension
training straps and an anchor point that can hold the body-
weight of the user.
Today suspension training is used not only by the military but
by all levels of athletes. Suspension training has several advan-
page 1.4
 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007

Figure 1
tages. First, suspension training allows the operator the mobility
of a full strength training program with minimal equipment to
be implemented anywhere. Second, suspension training is user
friendly and allows for creativity. Thirdly, suspension training
develops full body strength as well as metabolic conditioning.

Suspension training is used in the TSAC training program with

both soldiers and police. Unlike most athletic programs, our tac-
tical athletes may be much older and suspension training has less
impact on the joints. At the NSCA Human Performance Center
(HPC) we use suspension training for recovery workouts as well
as high intensity workouts.
Figure 2a
Core strengthening is important for any type of performance
and suspension training enables the user to develop both core
stability and strength. A strong core means a strong low back. At
the NSCA’s HPC we have developed a low back strengthening
program for SWAT and SOF operators. Implementing a suspen-
sion training routine targeting the core will help reduce low back
discomfort. Although a daily lumbo-pelvic stability program is
recommended1, training the core as little as twice per week may
be effective in strengthening the trunk musculature.

Suspended Crunches
(figure 1) Figure 2b
Start in a prone position with the feet in straps and the hands in
a push-up position.

Begin by lifting the hips up and pulling both knees into the
chest before returning to the start position.

Side Planks
(figures 2a and 2b)
Start with the feet in the straps while lying on your side, sup-
ported by the arm. Begin by lifting the hips upward and reach-
ing with the free arm towards the sky. Then take the free arm
and slowly reach under the body and “tap” the ground before Figure 3
returning to the start position.

Hamstring Bicycles
(figure 3)
Start in the supine position with the feet in straps and the hands
along side the body on the ground. Keeping the legs straight, push
the heels into the strap, lifting the hips off the ground. Begin by
pulling one heel towards the buttocks and then return it to the
start position while bringing the other heel towards the buttocks.
Continue to alternate for the desired number of repetitions.

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 1.5

 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007

Figure 4 Figure 6

Figure 5 Figure 7

Hip Press Suspended Pendulum

(figure 4)
Start in the supine position with the feet in straps and the hands
along side the body on the ground. Bend the knees to 90 degrees,
keeping the feet flexed towards the shins. Begin by pushing the
heels into the strap and lifting the hips towards the sky, keeping
the knees at 90 degrees. Return to the start position.
(figure 6)
Start with the feet in straps and the hands in a push-up position.
Begin by “piking” at the hips, bringing the feet toward the hand
on one side of the body, then return to the middle and pike
again, bringing the feet toward the hand on the other side of the
body. Repeat for the desired number of repetitions.

Suspended Oblique Crunch Body Saw

(figure 5)
Start with the feet in straps and the hands in a push-up position.
Begin by bringing both knees towards the arm on one side of the
body, then return to middle and bring both knees towards the
arm on the other side of the body. Repeat for the desired number
of repetitions.
(figure 7)
Start in a prone position with the feet in straps and the body
supported by the elbows and forearms. Begin by pushing the
forearms forward causing the body to move backwards, hold,
and return to the start position.

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 1.6

 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007

Suspended Pike
(figure 8)
Start in prone position with the feet in straps and the hands sup-
porting the body in a push-up position. Begin by slowly “piking”
at the hips, pulling the feet towards the hands. Hold this posi-
tion, and then return slowly to the start position.

Suspension Training is an innovated way to train the entire

body and may give you a logistical advantage to implementing a
physical conditioning program for your team. As with any train-
ing method, the emphasis is greatly dependent on your or your
team’s needs. 

1
Gamble P. (2007). An Integrated Approch to Training Core Stability. Strength and Conditioning Journal, 29(1):58 – 68.
2
TRX Suspension Trainer Manual, Origins of the TRX; Fitness Anywhere, Inc., San Francisco, CA; 2005

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 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007
Figure 1
Figure 2
Exercise Technique: The Turkish Get-Up
Jay Dawes, MS, CSCS, NSCA-CPT,*D
I n many operational situations the tactical athlete may be re-
quired to hold an item or implement overhead, such as when
holding equipment or weapons while crossing water, in order
to successfully complete their mission. The Turkish get-up is an
old strongman exercise used to develop strength and stability in
the muscle of the trunk (abdominals, lower back, and shoulders)
and requires total body coordination, awareness, and agility.
Equipment Needed
Dumbbell, barbell, ruck sack, or other weighted implement.
Starting Position
Begin by grasping a dumbbell or barbell in one hand, and while
keeping the weight close to the chest, slowly sit down and lie
back until your back is flat against the ground. Bend one knee
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
Figure 3 Figure 4
until the foot is in full contact with the ground and tuck the op-
posite leg underneath. Then extend the arm and press the weight
into a position directly over the chest (Figure1)
Ascent
(Upward Movement)
While keeping the arm fully extended and the weight in the air,
shift your body weight to the free, supportive hand (Figure 2),
get up on one knee (Figure 3), and stand without allowing the
arm to flex or the weight to touch the ground (Figure 4).
Descent
(Downward Movement)
Return to the starting position by kneeling down on the same
knee as in the ascent, and using the support hand to assist in
retuning to the starting position previously described. 
page 1.8
 NSCA TSAC REPORT • ISSUE 01 SEPTEMBER 2007
Photo courtesy of Colorado Springs Police Deptartment.
Contributors
Keith Cinea,
MA, CSCS,*D, NSCA-CPT,*D
Keith Cinea is the Publications/Com-
munications Director for the National
Strength and Conditioning Association.
Jay Dawes,
MS, CSCS, NSCA-CPT,*D
Jay Dawes is the Director of Education
for the National Strength and Condition-
ing Association and serves as an assistant
coach in the NSCA Human Performance
Center. Jay is also pursuing his PhD in
Health and Human Performance from
Oklahoma State University.
Ask The Expert
Ask the Expert is an opportunity for
you to ask our experts about your
operational fitness uncertainties.
Email your questions to
TSAC@nsca-lift.com.
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
Purpose
The TSAC Report’s purpose is
to disseminate peer reviewed
information specifically targeted
to the training of the tactical
athlete.
Staff
Managing Editor
Keith Cinea,
MS, CSCS,*D, NSCA-CPT,*D
Content Editor
Mark Stephenson, CSCS,*D, ATC
Art Direction
John Conner
Mark Stephenson, CSCS,*D, ATC
Mark Stephenson is the Director of the
NSCA Mission
NSCA Human Performance Centerand
As the worldwide authority
heads up the NSCA Tactical Strength on strength and conditioning,
and Conditioning program. Stephenson we support and disseminate
is responsible for the physical training of research-based knowledge
and its practical application,
Colorado Springs Police Tactical Enforce-
to improve athletic performance
ment Unit (SWAT) and ODA teams from and fitness.
10th Group Special Forces at Ft. Carson,
CO. Mark completed his Bachelors de- Contact
gree from Rhode Island College and is NSCA TSAC
a Master’s candidate at Rocky Mountain 1885 Bob Johnson Drive
University of Health Professions. He is Colorado Springs, CO 80906
also a NATA Certified Athletic Trainer. phone: 800-815-6826
email: TSAC@nsca-lift.org
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