NSCA TSAC REPORT • ISSUE 02
OCTOBER 2007
Contents
2.1
Introduction to
Tactical Strength
and Conditioning
Discover how various compo-
nents of health and performance
can be integrated to create
efficient and comprehensive
training programs.
2.3
Exercise Technique:
The Single-Arm
Dumbbell Hang Snatch
This variation of the popular
barbell hang snatch can be
used to increase explosive
power and stability.
2.4
Injury Prevention:
Low Back
Strengthening
Minimize your risk of lower back
injury by incorporating these
core strengthening exercises
into your training program.
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
TSAC REPORT
Introduction to
Tactical Strength and Conditioning
Suzie Snyder, MEd, CSCS
T he physical demands required to per-
form operational tasks for the US
military are specific in nature and require
high levels of physical fitness. A tactical
athlete’s physical fitness should include
endurance, speed, strength, agility, and
power in order to be successful in task
specific situations. The demands of these
tasks are not unlike those required of
an athlete who trains specifically for the
movements dictated in their particular
sport. Specific metabolic conditioning,
strength training, and plyometrics are ef-
fective methods of training the sport ath-
lete, as well as the tactical athlete.
Often times, military physical fitness
training involves moderate to long dis-
tance running to improve endurance.
While the body adapts and becomes pro-
ficient at using oxygen to perform steady
state exercise for a long period of time,
most tactical operations demand speed,
agility, and power; elements that cannot
be trained with endurance exercise alone.
When training for endurance, speed, and
power, the body responds differently to
the various stimuli. However improve-
ments can be made in all three areas si-
multaneously, if planned properly.
Muscular strength and power are compo-
nents of physical fitness that have direct
application to operational success. For
this reason, resistance training and plyo-
metrics help prepare soldiers to carry the
weight of their equipment and protective
gear without fatiguing, while at the same
time, move efficiently with that gear re-
gardless of the task required. Plyometric
training is a method of improving mus-
cular power, to produce a large amount of
force in a short period of time. Plyometric
exercises include actions such as jumping,
where a muscle is stretched, then immedi-
ately contracted to produce an action.
Strength training and plyometrics have
been shown to be an effective method
of developing strength and power for
athletes. Tactical athletes training for all
components of fitness, including aerobic
endurance, can also benefit from explosive
training. According to Crawley (2), elite
distance runners improved their muscular
power and run performance by perform-
ing nine weeks of explosive strength train-
ing. The training program emphasized
proper technique, core strength, stability,
and high movement speed using simple
sprint and jump exercises.
The central nervous system is the body’s
control center and can be trained to re-
spond to a stimulus by performing re-
petitive activities. Agility is the ability to
change the direction of movement rapid-
ly and is a method of training the nervous
system to quickly respond to a stimulus
(1). The tactical athlete should train for
page 2.1
 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007
task specific agility to improve accelera-
tion and deceleration skills, change of
direction, movement patterns, and foot
speed to reduce the likelihood of injury
and improve performance when a situa-
tion occurs.
When designing a program, the tactical
athlete must consider the specificity of the
operational tasks in which performance
improvements are sought. For example,
when engaged in a task, is the soldier usu-
ally walking, running, or sprinting? This
must be taken into account when deter-
mining what type of conditioning is of
greatest importance. Metabolic condi-
tioning can be trained in both the aerobic
and anaerobic energy systems. Running
moderate to long distances or marching
with a heavy rucksack at a steady pace are
examples of aerobic conditioning. Anaer-
obic conditioning can be trained in more
task specific ways such as with sprints, in-
tervals, and shuttles, which are also time
efficient methods of accomplishing a great
deal of quality work. Anaerobic condi-
tioning can also influence stride rate and
frequency, both of which impact running
speed and economy.
Plyometric and heavy resistance training
can be incorporated into aerobic training
programs in order to increase the amount
of force generated with each step. This
results in longer stride length and fewer
strides taken, which will produce faster
running times (3).
Training for the
TACTICAL ATHLETE
Circuit Training For SWAT
National Strength and Conditioning Association
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
Muscular power training should also be necessity of strong muscles and connec-
task specific. Many sprinting, jumping, tive tissue to withstand the impact forces
and pushing exercises can be performed of foot strike and to create joint stability
explosively to mimic specific actions re- to help prevent injuries when running
quired of soldiers. For example, to increase on uneven terrain. In addition, stronger
power and force generation for running, muscles and connective tissues, especially
plyometric exercises such as single leg in the shoulders, knees, and ankles may
hops, jumps, and bounds are most appro- help prevent overuse injuries which are a
priate. This is because these exercises are common occurrence in soldiers.
similar to running in that they occur pre-
dominantly in the sagittal plane (involv- Traditional military physical fitness tests
ing horizontal displacement rather than and training routines focus on the endur-
vertical), and they are performed in a re- ance and strength aspects of physical fit-
ciprocating manner (while one leg is gen- ness. However, they may fail to adequately
erating force, the other is cycling around prepare soldiers for more athletic type
in preparation for the next action). movements such as speed, power, and agil-
ity, all of which are important aspects of
Injury prevention is also an important as- operational readiness and success. Though
pect of training that is often overlooked. mastery in one area of fitness is difficult
Ebben suggests that plyometrics prepare when training all components simulta-
the cross-country runner for the impact neously, tactical athletes should focus on
forces of foot strike on uneven ground and acquiring sufficient training in each area
improves running economy to assist in in- in order to be successful in their military
jury prevention (4). Tactical athletes may operations. Endurance marching or run-
also benefit from explosive strength train- ning, interval training and plyometrics are
ing in this regard. Tactical missions and simple and effective methods for integrat-
foot pursuits are likely to occur on various ing these five components into an efficient
forms of terrain, therefore warranting the and comprehensive training program. 
1
Craig BW. (2004). What is the scientific basis of speed and agility? Strength and
Conditioning Journal, 26(3): 13 – 14.
2
Crawley J. (2001). Endurance activities: can explosive strength training improve distance
running performance? Strength and Conditioning Journal, 23(4): 51 – 52.
3
Erickson TM. (2005). The benefits of strength training for endurance athletes. NSCA’s
Performance Training Journal, 4(2): 13 – 17.
4
Ebben WP. (2001). Maximum power training and plyometrics for cross-country running.
Strength and Conditioning Journal, 23(5): 47 – 50.
New NSCA tactical strength and
Training for the
tactical athlete
Assessment & Selection (SFAS)
conditioning training manuals
now available for purchase
online at…
www.nsca-lift.org/TSAC/ National Strength and Conditioning Association
page 2.2
 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007

Figure 1
Exercise Technique:
The Single-Arm Dumbbell Hang Snatch
Jay Dawes, MS, CSCS, NSCA-CPT,*D

I n many situations the tactical athlete is required to lift off-center loads in order
to complete mission tasks. Greater instability may occur due to these off-center or
shifting loads, thus increasing the risk of musculoskeletal injury, especially to the lower
back. The single-arm dumbbell hang snatch is a variation of the popular barbell hang
snatch, an exercise commonly performed by strength and power athletes to improve
explosiveness and overall athleticism. By performing this exercise unilaterally, lifting
only one dumbbell overhead per repetition, the stabilization demands of this exercise Figure 2
may be enhanced because the torso must laterally flex in the opposite direction of the
resistance in order to counterbalance the body.

Exercise Technique:
Figure 1: Starting Position
Begin by selecting a dumbbell you could perform a bicep curl with for approximately
one to two repetitions. Assume a good athletic position (feet flat on the ground, ap-
proximately hip width apart, with the toes turned slightly outward) and position the
dumbbell between the legs.

Keep the knees soft or slightly bent, and push the hips back until the dumbbell is hang-
ing approximately at mid-thigh level. The shoulders are located directly in front of the Figure 3
dumbbell. At this point the resisted arm should be straight, and the elbow should be ro-
tated outward with the free arm held out to the side to assist with balance (Figure 1).

Figure 2: High Pull

To initiate the upward movement, violently extend the hips, knees, and ankles, and
explosively shrug the shoulders toward the ears and, pull the dumbbell up as close to
the torso as possible, similar to an upright row (Figure 2).

Figure 3: The Catch

Once the dumbbell has reached chest height simultaneously turn the arm over and
lower yourself into a full or ¾ squat position, with the dumbbell located directly over
the hips/feet in an overhead locked arm position (Figure 3). Figure 4
Figure 4: Ending Position
From the squat position, extend the hips and knees until standing up straight. The
elbow should remain extended, the dumbbell should remain over the hips/feet, and the
chest should remain elevated during the ascent (Figure 4). 

1
Cissik, John, NSCA Education Committee. How to teach cleans, jerks, and snatches.
Colorado, Springs, CO. National Strength and Conditioning Association: 43 – 57.2002

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 2.3

 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007
Injury Prevention:
Low Back Strengthening
Mark D. Stephenson, CSCS,*D, ATC
S trengthening the low back will help
prevent low back discomfort and
also reduce the risk of injury. To strength-
en the low back we must strengthen the
entire core as well as increase the flexibil-
ity of certain muscles. As a tactical athlete,
core strength is critical to operational
readiness. The amount of gear required for
operations/missions can increase the body
weight by 60 – 70 pounds. The increase
in weight and position of the equipment
also changes the center of gravity causing
Prone Plank
Begin in a push-up position, main-
tain proper alignment by making a
straight line through the torso, hips,
and legs. Be sure not to let the hips
“sag” or “pike”. Hold this position
for 30 seconds. Repeat for the de-
sired number of repetitions.
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
increased stress to the core and specifically
to the low back region. Strengthening the
muscles in the low back also increases the
structural integrity of the musculoskeletal
system (1). Stability that the muscles of
the trunk provide also is identified as a
critical component for whole-body dy-
namic stability. To maintain this dynamic
stability while generating or sustaining
external forces the muscles both require
strength and endurance (2).
Alternating
Quadreped
Start on hands and knees begin by
lifting one arm straight forward and
at the same time lifting the opposite
leg straight back. Hold this position
for three seconds and then repeat
with the opposite arm and leg.
A basic core strengthening program either
integrated or separated from your existing
program will help prepare the trunk for
the increased workload. There are many
exercises to help strengthen the trunk
muscles. Here is an example of six simple
exercises that can be integrated into any
program.
• Alternating Quadruped
• Prone Plank
• Side Plank with Touch
• Suspended Superman
• Suspended Crunches
• Overhead Squat
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 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007

Side Plank
with Touch
Lying on one side, support the body
with one arm while the opposite
arm is extended upward. Move
the upward arm down towards
the ground reaching underneath
and behind the suspended body
then return to the start position.
Repeat for the desired number of
repetitions.

Perform two sets of 15 repetitions for each of the exercises listed in this article. Performing
these exercises twice per week will help strengthen the muscles of the trunk.

These exercises are not intended to diagnose or treat any injuries or conditions. If you
have low back pain, be sure to consult your health care provider before implementing
these exercises. They may prescribe different exercise that may be more appropriate for
you and your condition. 

1
Dreisinger TE. (2003). Strength training and Low Back Pain. Strength and Conditioning
Journal, 25(6): 56 – 59.
2
Gamble P. (2007). An Integrated Approach to Training Core Stability. Strength and
Conditioning Journal, 29(1): 58 – 68.

More Exercises »

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 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007

Suspended
Superman
Lay prone with your hips, legs,
and feet secured and your torso
suspended out unsupported. With
your back in a neutral position,
extend your arms straight out
and hold for three seconds and
repeat for the desired number of
repetitions.

Suspended
Crunches
Secure the feet into a strap
designed for exercises. Begin in a
push-up position, bring the knees
towards the chest and hold for
three seconds then return to start
position. Repeat for the desired
number of repetitions.

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 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007

Overhead
Squat
While standing, extend arms over-
head keeping the elbows straight.
Squat as deep as possible while
keeping the heels in contact with the
ground and maintaining the arms
straight overhead. Repeat for the
desired number of repetitions.

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 NSCA TSAC REPORT • ISSUE 02 OCTOBER 2007
Contributors
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.
Suzie Snyder, MEd, CSCS
Suzie Snyder is the Education Coordi-
nator at the NSCA World Headquarters
as well as Assistant Strength and Condi-
tioning Coach for NSCA Resident Tacti-
cal Athletes and Teams. Suzie earned her
Bachelor’s degree in Physical Education,
and a Master’s degree in Exercise Science
with a concentration in Strength and
Conditioning from Springfield College.
Suzie is a USA Weightlifting Club Coach
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.
with experience as a collegiate cross coun- Staff
try and track and field athlete. Addition- Managing Editor
Keith Cinea,
ally, she spent two years as a Division 3
MA, CSCS,*D, NSCA-CPT,*D
Collegiate Assistant women’s track and
field coach. Suzie has been a competitive Content Editor
Mark Stephenson, CSCS,*D, ATC
triathlete for five years, with experience
and honors in Xterra and ITU National Art Direction
and World Championships. John Conner
Mark Stephenson, CSCS,*D, ATC NSCA Mission
Mark Stephenson is the Director of the As the worldwide authority
NSCA Human Performance Center and on strength and conditioning,
we support and disseminate
heads up the NSCA Tactical Strength research-based knowledge
and Conditioning program. Stephenson and its practical application,
is responsible for the physical training of to improve athletic performance
and fitness.
Colorado Springs Police Tactical Enforce-
ment Unit (SWAT) and ODA teams from
10th Group Special Forces at Ft. Carson,
Contact
CO. Mark completed his Bachelors de- NSCA TSAC
1885 Bob Johnson Drive
gree from Rhode Island College and is Colorado Springs, CO 80906
a Master’s candidate at Rocky Mountain
phone: 800-815-6826
University of Health Professions. He is email: TSAC@nsca-lift.org
also a NATA Certified Athletic Trainer.
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