Chapter 15 Study Guide

NSCA’s Essentials of Tactical Strength and Conditioning

Chapter 15: Evidence-Based Approach to Strength and Power Training to Improve
Performance in Tactical Populations
Chapter 15 is the evidence-based strength and power chapter. Chapters 9–14 taught you how
to design and coach different types of training. Chapter 15 pulls the evidence together and
explains why strength and power training are essential for tactical performance, especially
for load carriage, repetitive lifting, casualty evacuation, firefighting tasks, law enforcement
encounters, SWAT operations, and military occupational tasks.
The major idea:
Tactical athletes need strength and power because their jobs require them to lift, carry, drag,
push, pull, climb, jump, move under load, and perform high-force tasks under unpredictable
conditions.

1. Chapter Objectives
After Chapter 15, you need to be able to:
1. Evaluate individual needs for strength and power training to improve tactical
performance
2. Provide an evidence-based rationale for strength and power training programs in tactical
populations
For the exam, expect questions on:
 Strength and power definitions
 Occupational demands
 Load carriage
 Repetitive box lifting, or RBL
 Strength and power effects on tactical task performance
 Plyometric training
 Concurrent training
 Needs analysis
 Job-simulation tests
  Strength, power, hypertrophy, and endurance volume assignments
 Firefighter, law enforcement, and military applications
 Training unconditioned vs. conditioned tactical athletes
 Safety, equipment, supervision, and progression
 Study question answers: plyometric, concurrent training, hypertrophy, undulating
periodization

2. Big Picture: Why Chapter 15 Matters

Tactical athletes need strength and power for real tasks, not just gym performance.
Examples:

Tactical Task Strength/Power Need

Negotiating obstacles Lower-body power, upper-body pulling strength

Evacuating casualties Maximal strength, grip strength, pulling power

Breaching entrances Upper-body and total-body power

Carrying equipment Strength endurance, trunk stiffness

Climbing ladders or walls Upper-body strength, grip, coordination

Dragging victims or suspects Posterior chain strength, pulling strength

Moving under load Lower-body strength, aerobic support, durability

Repetitive lifting Muscular endurance and strength reserve

The chapter emphasizes that strength and power are vital components of tactical physical
preparedness and should be assessed, prescribed, and monitored by the TSAC Facilitator.

3. Main Theme of Chapter 15

The chapter is not saying every tactical athlete should train like a powerlifter or Olympic
weightlifter.
It is saying:
Strength and power training must be selected based on occupational demand, individual fitness
status, task analysis, injury risk, available equipment, and the need for safe transfer to tactical
performance.
The TSAC Facilitator should not guess. The program should come from:
1. Job task analysis
2. Movement analysis
3. Physiological analysis
4. Injury analysis
5. Fitness assessment
6. Individual readiness
7. Training goals

4. Strength
Definition
Strength is the ability of the neuromuscular system to produce force.
Strength depends on:
 Neural drive
 Motor unit recruitment
 Motor unit coordination
 Motor unit synchronization
 Muscle cross-sectional area
 Technique
 Movement skill
 Muscle architecture
Operational definition
Strength is often measured with:
1-repetition maximum, or 1RM
Example:
  1RM bench press
 1RM squat
 1RM deadlift
 1RM box lift
Exam point
Strength is force production capacity.

5. Power
Definition
Power is the ability to rapidly express strength.
Formula:
Power = force × velocity
Power depends on both:
1. How much force the athlete can produce
2. How quickly the athlete can produce it
Tactical examples
 Jumping over an obstacle
 Rapidly initiating a casualty drag
 Explosive stair climb under load
 Breaching
 Quick transition from kneeling to sprinting
 Climbing a wall
 Moving fast in gear
Exam point
Power is not the same as strength. Power is strength expressed quickly.

6. Strength vs. Power

Category Strength Power

Main idea Produce force Produce force quickly

Formula concept Force capacity Force × velocity

Common test 1RM Vertical jump

Tempo Often slower with heavy loads Fast or ballistic

Training load Heavy Light/moderate/heavy depending exercise

Tactical example Lift heavy object Explosively move body/object

Why both matter

A tactical athlete may be strong but slow, or fast but not strong enough. Tactical performance
often requires both.
Example:
A victim drag requires enough strength to move the person and enough power to initiate
movement quickly.

7. Strength and Power Exercise Characteristics

The chapter compares typical strength and power exercise parameters.

Characteristic Strength Power

Description Ability to produce force Ability to rapidly express strength

Frequency 3–5 days/week per muscle group 1–3 days/week

Volume 3–6 sets per muscle group 80–140 contacts, throws, or catches/session

Intensity 85–100% 1RM, slow tempo 20–70% 1RM, fast/ballistic tempo

Test 1RM Vertical jump test

Important nuance:
Frequency, volume, and intensity vary based on training status, occupational demands, and
recovery capacity.

8. Occupational Demands
Tactical jobs commonly involve:
 Repetitive lifting
 Dragging
 Pushing
 Pulling
 Climbing
 Jumping
 Carrying loads
 Moving under gear
 Operating in hostile or austere environments
The magnitude and frequency of these tasks differ across tactical occupations, so the TSAC
Facilitator must analyze the job before prescribing strength and power work.

9. Occupational Specificity
Chapter 15 keeps returning to this idea:
Strength and power training should transfer to the job.
That does not mean every exercise must perfectly mimic the job.
It means the program should improve the specific physical qualities needed for occupational
tasks.
Examples:

Job Task Training Emphasis

Load carriage Lower-body strength, trunk endurance, aerobic support

Repetitive box lifting Deadlift, squat, pressing, pulling endurance

Victim drag Posterior chain, grip, pulling strength

Hose pull Upper-body pulling, trunk stiffness, anaerobic endurance

Forcible entry Rotational power, upper-body power

Suspect control Isometric strength, grip, trunk control

Job Task Training Emphasis

Obstacle negotiation Pull-ups, climbing strength, jumping power

10. Evidence Supporting Strength and Power Training

The chapter presents several evidence-based conclusions:
1. Tactical athletes who perform strength and power training improve tactical performance
more than those who do not.
2. Programs combining strength/power training with aerobic endurance training improve
tactical performance more than aerobic-only training.
3. Strength and power training can help women reach tactical performance levels similar to
untrained men on some tasks.
4. Core and back strengthening can improve firefighter core endurance and back muscular
endurance.
5. Plyometric training can improve power-related outcomes such as countermovement jump
height, power output, rate of force development, and running economy.
The chapter specifically highlights that resistance training improves strength, power, and tactical
performance, and that adding plyometric exercise can further improve power capabilities.

11. Load Carriage

Definition
Load carriage refers to moving while carrying external load.
Examples:
 Rucksack
 Body armor
 Firefighter turnout gear
 SCBA
 Duty belt
 Tactical vest
 Tools
  Weapons
 Rescue equipment
Why strength matters
Load carriage is not just an endurance task. It also requires:
 Leg strength
 Hip strength
 Trunk stiffness
 Postural endurance
 Grip and shoulder endurance
 Aerobic capacity
 Muscular endurance
The chapter discusses load carriage as a major occupational task used in military performance
studies.
Exam point
Strength and power capabilities significantly relate to load carriage performance.

12. Repetitive Box Lifting, or RBL

Definition
Repetitive box lifting, or RBL, is a test or task involving repeated lifting of loaded boxes,
usually onto a platform, within a set time.
It is used as a representative occupational task in several tactical studies.
Why RBL matters
RBL resembles tasks such as:
 Loading equipment
 Moving supplies
 Lifting tools
 Handling ammunition
 Moving rescue equipment
  Repeated lifting during operations
Fitness qualities involved
RBL requires:
 Lower-body strength
 Hip and knee extension
 Grip strength
 Upper-body pressing strength
 Trunk stability
 Muscular endurance
 Work capacity
The chapter uses RBL as one of the key ways to define military tactical performance in research.

13. Box Lift Movement Analysis

The chapter gives a movement analysis example using a box lift.
Phase 1: Ground to waist
Primary actions:
 Concentric hip extension
 Concentric knee extension
 Isometric handgrip
Best training exercise:
Deadlift
Why?
The deadlift trains similar lower-body and hip extension actions used to lift the box from the
floor.
Phase 2: Waist to platform
Primary actions:
 Concentric shoulder flexion
  Concentric elbow extension
Best training exercise:
Incline chest press or landmine shoulder press
Why?
These exercises train the pressing pattern used to move the box onto a higher surface.
Exam application
Movement analysis connects job task mechanics to exercise selection.

14. Needs Analysis

Definition
A needs analysis is a multistep process that evaluates:
1. Job tasks
2. Physical requirements of the occupation
3. Individual fitness status
4. Movement demands
5. Physiological demands
6. Injury risks
7. Environmental conditions
8. Clothing and equipment load
9. Frequency and intensity of occupational actions
The chapter states that the needs analysis generally includes movement analysis, physiological
analysis, and injury analysis.

15. Movement Analysis

Movement analysis identifies:
 Body movement patterns
 Muscle involvement
  Muscle actions
 Joint actions
 Load position
 Direction of force
 Task sequence
 Postural demands
Examples:

Task Movement Analysis

Box lift Hip/knee extension, grip, pressing

Victim drag Hip extension, pulling, trunk stiffness

Hose pull Upper-body pull, bracing, repeated effort

Stair climb Hip/knee extension, ankle plantarflexion

Wall climb Pulling, pushing, hip flexion, grip

Breach Rotational power, shoulder/trunk force transfer

16. Physiological Analysis

Physiological analysis identifies which physical qualities are required.
Examples:
 Strength
 Power
 Muscular endurance
 Aerobic endurance
 Anaerobic endurance
 Hypertrophy
 Mobility
 Speed
 Rate of force development
Example:
A firefighter hose pull may require upper-body strength, trunk stiffness, anaerobic endurance,
and repeated power output.

17. Injury Analysis

Injury analysis identifies common injury locations and risk factors in the occupation.
Examples:

Tactical Population Common Concern

Firefighters Low back, shoulder, knee injuries

Law enforcement Sprains, strains, low back issues, traumatic injuries

Military Stress injuries, knee pain, ankle injuries, low back pain

Load carriage athletes Foot, knee, hip, and back stress

Why it matters:
The strength and power program should improve performance while reducing the likelihood of
injury.

18. Physical Fitness Requirements

The chapter states that muscular strength and power are predominant fitness components during
tactical and emergency operations such as:
 Evacuating casualties
 Negotiating obstacles
 Subduing hostile combatants
 Forcibly entering buildings
However, strength and power are not the only required qualities. Tactical athletes also need
general physical preparedness, or GPP.
GPP
General physical preparedness means overall fitness.
It includes:
  Strength
 Power
 Aerobic fitness
 Muscular endurance
 Mobility
 Body composition
 Movement quality
 Work capacity
Exam point:
Tactical athletes need strength and power, but they also need general physical preparedness.

19. Fitness Assessment

Fitness testing should reflect the physical criteria needed for safe and effective job performance.
If the job requires advancing a charged hose line or physically subduing a combative suspect, the
testing protocol should include task simulations that measure related strength and power.
The chapter states that job-simulation tasks should:
1. Include the physically demanding critical aspects of the occupational task
2. Be individual rather than team tasks
3. Be scored with a continuous grading scale, not only pass/fail
Examples include timed load carriage tests and repetitive box lifting tests.

20. Job-Simulation Tests vs. General Fitness Tests

Job-simulation tests
Examples:
 Timed load carriage
 Hose pull
 Victim drag
  Equipment hoist
 Repetitive box lift
 Obstacle course
Benefits:
 Higher face validity
 Better workforce acceptance
 Directly related to occupational tasks
General fitness tests
Examples:
 1RM tests
 Push-ups
 Pull-ups
 VO₂max
 Flexibility tests
 Body composition
Benefits:
 Help identify fitness deficiencies
 Help guide exercise prescription
 Help identify health risk
Best approach:
Use both job-specific testing and general fitness assessment when possible.

21. Training Goals

Training goals should be occupationally relevant.
Good goals should:
 Improve health
 Improve general physical preparedness
  Improve job-specific task capacity
 Reduce injury risk
 Prepare for selection, accession, or duty requirements
 Encourage adherence
 Provide benchmarks
 Account for recovery stressors
The chapter notes that tactical occupations often include extended work hours, inadequate
nutrition, and sleep deprivation, which may require modifications to the physical training
program to reduce overtraining risk.

22. Applying Principles of Strength and Power Training

The chapter emphasizes that resistance exercise improves:
 Strength
 Power
 Tactical performance
It also discusses volume assignments based on training goal.
Volume assignments

Training Goal Goal Reps Sets

Strength ≤6 reps 2–6 sets

Power 1–5 reps 3–5 sets

Hypertrophy 6–12 reps 3–6 sets

Muscular endurance ≥12 reps 2–3 sets

High-yield study question:

10 repetitions for 5 sets most closely fits hypertrophy.

23. Strength Training for Tactical Performance

Strength training should emphasize:
  Multijoint lower-body exercises
 Multijoint upper-body exercises
 Occupationally relevant movement patterns
 Progressive overload
 Proper technique
 Adequate rest
 Individual readiness
Important exercises include:

Movement Need Exercise Examples

Lower-body strength Squat, deadlift, lunge, step-up

Upper-body push Bench press, overhead press, push-up

Upper-body pull Pull-up, row, rope climb

Grip Farmer’s walk, carries, hangs

Trunk stiffness Carries, anti-rotation drills, bracing work

Power Jumps, throws, Olympic-lift variations, plyometrics

The chapter highlights multijoint lower-body exercises such as deadlifts and squats and upper-
body exercises such as bench press and pull-ups as ideal for this population.

24. Power Training for Tactical Performance

Power training should improve the ability to produce force quickly.
Examples:
 Plyometric jumps
 Bounds
 Medicine ball throws
 Bench throws
 Olympic-lift derivatives
 Jump squats
  Loaded carries performed explosively
 Sled pushes or drags
 Breaching-style movements
Power training is especially useful for:
 Obstacle negotiation
 Explosive starts
 Casualty drag initiation
 Breaching
 Climbing
 Jumping
 Quick repositioning

25. Plyometric Training

Chapter 15 specifically supports adding plyometrics to resistance training.
Plyometric training can improve:
 Countermovement jump height
 Power output
 Maximal rate of force development
 Running economy
 Squat jump power
 Bench throw power
 Squat endurance
 1RM box lifting
 Loaded run performance
High-yield study question:
Augmenting resistance training with plyometric training has the greatest positive impact on
countermovement jump height.
Important caution
Plyometric training should be:
 Based on needs analysis
 Specific to occupational requirements
 Matched to training status
 Supervised carefully
 Performed with correct technique
The chapter recommends supervision to ensure plyometric exercises are executed correctly.

26. Concurrent Training

Definition
Concurrent training means combining resistance training and aerobic/endurance training in the
same program, and sometimes in the same session.
For tactical athletes, this is usually necessary because they need:
 Strength
 Power
 Aerobic endurance
 Muscular endurance
 Mobility
 Speed
 Work capacity
Potential issue
Concurrent training can create an interference effect, where excessive endurance work may
blunt strength and power improvements.
However, Chapter 15 emphasizes that concurrent training can be beneficial for tactical athletes
because it allows multiple fitness components to be trained in one session and can improve
tactical tasks such as load carriage and repetitive box lifting.
High-yield study question:
Concurrent training may benefit tactical athletes because it targets multiple fitness
components.

27. Firefighter Occupational Demands

Firefighters perform physically demanding tasks such as:
 Climbing ladders
 Lifting equipment
 Carrying equipment
 Rescuing casualties
 Moving on slippery or uneven terrain
 Hoisting and pulling hose
 Raising ladders
 Forcibly entering structures
 Dragging or carrying victims
These tasks are often performed while wearing:
 Heavy turnout gear
 SCBA
 Heat-retaining clothing
 Other equipment
Firefighting tasks can involve moderate- to high-intensity efforts, repeated bouts, and major
anaerobic stress.
Training implications
Firefighter programs should emphasize:
 Strength
 Power
 Muscular endurance
 Anaerobic work capacity
 Aerobic fitness
  Loaded carries
 Hose pulls
 Stair climbing
 Victim drag simulations
 Trunk and back endurance
The chapter notes that firefighting task performance was highly correlated with muscular
strength, muscular endurance, and anaerobic endurance.

28. Firefighter Periodization

The chapter compares undulating and traditional periodized training in firefighters.
Traditional periodization
Uses blocks or mesocycles focused on one major quality at a time.
Example:
 3 weeks strength
 3 weeks hypertrophy
 3 weeks endurance
Undulating periodization
Changes training variables more frequently, often session to session.
Example:
 Monday: strength
 Wednesday: hypertrophy
 Friday: power/endurance
The chapter states that both traditional and undulating programs improved firefighter outcomes,
but greater improvements in upper- and lower-body strength, power, vertical jump, and job-
simulation tests occurred in the undulating training group.
High-yield study question:
An undulating periodization program may be most beneficial for firefighters with variable work
schedules.
29. Law Enforcement Occupational Demands
Law enforcement officers may face unpredictable events such as:
 Arrests
 Foot pursuits
 Traffic stops
 Domestic incidents
 Physical control of suspects
 Pushing
 Pulling
 Wrestling
 Dragging
 Lifting below shoulder level
 Climbing obstacles
 Jumping
 Stair climbing
Many law enforcement physical activities are critical and require brief periods of near-maximal
effort.
Training implications
Law enforcement programs should emphasize:
 Maximal strength
 Power
 Grip strength
 Isometric strength
 Anaerobic capacity
 Agility
 Acceleration
  Trunk stiffness
 Pulling and pushing strength
 Movement under duty gear

30. SWAT Occupational Demands

A SWAT physical demands analysis identified four main physical task categories:
1. Operations in SWAT gear
2. Operations within the perimeter of approach
3. Tactical entry and maneuvers
4. Man-down drills
Fitness deficits identified in one SWAT group included:
 Core body strength
 Flexibility
 Aerobic capacity
 Muscular power
To address these deficits, training included:
 Core strength
 Power
 Flexibility
 Selective aerobic exercise
 Strength maintenance
This supports integrating strength and power exercise into law enforcement and SWAT physical
training.

31. Military Occupational Demands

Military personnel may need to perform:
 Dismounted operations under load
  Heavy load carriage
 Obstacle negotiation
 Reaction to direct or indirect fire
 Hand-to-hand combat
 Rushes under fire
 Casualty recovery
 Repetitive or maximal box lifting
 Rope climbing
 Movement in hostile environments
The chapter operationally defines military tactical performance using:
1. Load carriage
2. Repetitive box lifting, or RBL
These are representative tasks common in military performance studies.

32. Neural Adaptation in Early Training

In the first phase of training, strength improves mostly because of neural factors.
Examples:
 Increased agonist activation
 Better motor unit coordination
 Better motor unit synchronization
 Better technique
 Improved movement efficiency
The chapter notes that rapid early strength improvements are mostly neural, and that after about
8–12 weeks, further strength gains are more dependent on muscular factors such as hypertrophy.
Exam point
Early strength gains are mostly neural. Longer-term gains require heavier loading and greater
volume.
33. Training Unconditioned Tactical Athletes
For untrained, deconditioned, or return-from-injury tactical athletes, the program should be
conservative.
Key priorities
 Be aware of injury susceptibility
 Watch for delayed-onset muscle soreness
 Focus on technique
 Use low to moderate intensity
 Use low to moderate volume
 Use supervision
 Be careful with commercialized high-intensity programs
Recommended resistance exercise parameters

Variable Recommendation

Exercise choice Primarily multijoint

Exercise order Most important exercises first

Intensity Load allowing 8–12 reps/set with moderate effort

Volume 1–3 sets/exercise

Rest About 2 min between sets

Frequency 2–3 days/week

High-yield point:
Untrained tactical athletes can improve substantially with bodyweight training, calisthenics, and
moderate-load resistance training during the first 2–3 months.

34. Training Conditioned Tactical Athletes

Conditioned tactical athletes can tolerate more advanced training, but progression must still be
managed.
Key priorities
 Gradually increase intensity and volume
  Use heavier loading when appropriate
 Use variation and periodization
 Reduce training during high tactical demands
 Monitor recovery
 Continue emphasizing occupational transfer
Recommended resistance exercise parameters

Variable Recommendation

Exercise choice Primarily multijoint

Exercise order Most important exercises first

Intensity Load allowing 3–12 reps/set with maximal effort

Volume 2–4 sets/exercise

Rest 2–5 min between sets

Frequency 2–3 days/week

Two-for-two rule
The chapter references the two-for-two method:
If the tactical athlete completes two repetitions over the target repetition goal for two consecutive
workouts, the load can be increased by about 5–10% for the next session.

35. Calisthenics vs. Traditional Resistance Training

The chapter gives an important progression model:
First 2–3 months
Calisthenics and bodyweight resistance can improve:
 Strength
 Power
 Physical performance
 Movement skill
 Work capacity
This is especially useful for:
 Untrained tactical athletes
 Large groups
 Return-from-injury athletes
 Equipment-limited settings
After 2–3 months
Traditional resistance training becomes necessary for continued improvement.
Examples:
 Squats
 Deadlifts
 Bench press
 Pull-ups
 Rows
 Loaded carries
 Olympic-lift derivatives
 Machine resistance when appropriate
High-yield point:
Calisthenics are useful early, but long-term strength and power development usually requires
progression to heavier resistance training.

36. Equipment Considerations

Tactical athletes often train with limited equipment, especially in:
 Firehouses
 Field environments
 Military deployment settings
 Large group PT
 Academy settings
  Remote locations
When traditional equipment is limited, use occupational or portable tools:

Equipment Constraint Useful Alternatives

No full gym Calisthenics, bands, sandbags

Firehouse setting Hoses, equipment carries, stairs

Military field setting Rucksacks, flak vests, ammo cans

Large groups Circuits, bodyweight stations, bands

Limited loading Tempo, unilateral work, carries, density work

The chapter specifically mentions task-specific exercises using occupational equipment such as
hoses, sandbags, and flak vests. It also notes that elastic bands are light, portable, modifiable, and
effective alternatives to free weights.

37. Safety Considerations

Strength and power training is relatively safe when programmed well.
However, risk increases when:
 Athletes are untrained
 Athletes are deconditioned
 Athletes are returning from injury
 Progression is too rapid
 Fatigue is excessive
 Technique is poor
 Commercial high-intensity programs are used without modification
 Tactical duties already create high stress
Safety rule
Progress slowly from calisthenics and light-load, low-volume resistance training before moving
to heavier loads or higher volume.
The chapter recommends reducing intensity or frequency during periods of high tactical demand
such as field training, combatives, load carriage, advanced training schools, extended missions,
or strenuous occupational responsibilities.

38. Commercialized Training Programs

Chapter 15 warns about popular commercial programs.
These programs often include:
 High-intensity circuits
 Resistance exercise
 Plyometrics
 Interval running
 Minimal rest
 High metabolic stress
They may look tactical because they are hard and functional.
But the problem is:
Hard does not always mean appropriate.
Risks
 Too much volume
 Too much intensity
 Insufficient rest
 Poor progression
 Technique breakdown
 Overuse injuries
 Excess soreness
 Higher injury risk in beginners
Untrained or deconditioned tactical athletes should use caution with these programs and follow
conservative programming guidelines.
39. Oversight and Supervision
A certified fitness professional or TSAC Facilitator should supervise strength and power training.
Supervision helps with:
 Teaching technique
 Evaluating technique
 Adjusting intensity
 Adjusting volume
 Adjusting frequency
 Progressing safely
 Increasing motivation
 Increasing accountability
 Improving adherence
The chapter notes that supervised exercise programs enhance long-term improvements in
strength and power compared with unsupervised programs.
Exam point
Supervision improves safety, accountability, adherence, and training outcomes.

40. Rationale for Program Design

A tactical strength and power program should be designed to:
1. Improve health
2. Improve general physical preparedness
3. Improve job-specific performance
4. Reduce injury risk
5. Improve physical capacity for occupational duties
6. Match the athlete’s current fitness status
7. Match available equipment and environment
8. Account for operational schedule and recovery
The program must be justified by the job demand.
Do not design from preference. Design from task requirement.

41. Tactical Strength and Power Programming Model

A good Chapter 15-style progression looks like this:
Phase 1: Foundational / unconditioned
Focus:
 Calisthenics
 Bodyweight control
 Movement technique
 Low to moderate resistance
 General physical preparedness
Parameters:
 8–12 reps
 1–3 sets
 2 min rest
 2–3 days/week
Phase 2: Strength development
Focus:
 Squat
 Deadlift
 Press
 Pull-up/row
 Loaded carries
 Multijoint lifts
Parameters:
 3–12 reps
  2–4 sets
 2–5 min rest
 2–3 days/week
Phase 3: Strength + power transfer
Focus:
 Power exercises
 Plyometrics
 Medicine ball throws
 Task-specific strength
 Load carriage
 Job-simulation conditioning
Parameters:
 Matched to needs analysis
 Reduced during high operational stress
 Supervised and periodized

42. Key Programming Rules

Rule 1: Analyze the job first
Do not train firefighters, police officers, and soldiers identically.
Rule 2: Assess the athlete
Know current strength, power, endurance, movement quality, and injury history.
Rule 3: Use multijoint exercises
Tactical tasks are usually multijoint and whole-body.
Rule 4: Train both strength and power
Strength gives force capacity. Power teaches rapid force expression.
Rule 5: Include aerobic work strategically
Tactical athletes need endurance, but aerobic-only training is not enough.
Rule 6: Progress conservatively
Especially for untrained, deconditioned, or previously injured athletes.
Rule 7: Adjust during high occupational stress
When the job load rises, training load may need to drop.
Rule 8: Supervise
Technique, progression, and accountability matter.

43. Study Question Anchors

Study Question 1
Augmenting resistance training with which training type has the greatest positive impact on
countermovement jump height?
Answer: Plyometric training
Study Question 2
Concurrent training could benefit tactical athletes primarily because it does what?
Answer: Targets multiple fitness components
Study Question 3
A tactical athlete performs 10 repetitions for 5 sets. What is the training outcome?
Answer: Hypertrophy
Study Question 4
What type of periodization may be most beneficial for a firefighter with a variable work
schedule?
Answer: Undulating

44. Key Numbers to Memorize

Concept Number / Guideline

Strength frequency 3–5 days/week per muscle group

Power frequency 1–3 days/week

Strength volume 3–6 sets per muscle group

Concept Number / Guideline

Power volume 80–140 contacts, throws, or catches/session

Strength intensity 85–100% 1RM

Power intensity 20–70% 1RM

Strength goal reps ≤6

Strength sets 2–6

Power goal reps 1–5

Power sets 3–5

Hypertrophy goal reps 6–12

Hypertrophy sets 3–6

Muscular endurance goal reps ≥12

Muscular endurance sets 2–3

General strength/power rest 2–5 min

Unconditioned athlete intensity 8–12 reps/set, moderate effort

Unconditioned athlete volume 1–3 sets/exercise

Unconditioned athlete frequency 2–3 days/week

Conditioned athlete intensity 3–12 reps/set, maximal effort

Conditioned athlete volume 2–4 sets/exercise

Conditioned athlete frequency 2–3 days/week

Early calisthenics/bodyweight phase First 2–3 months

Neural-dominant early strength gains First 8–12 weeks

Two-for-two progression Add 5–10% when criteria met

45. Key Terms

Agonist
The primary muscle responsible for producing a movement.
Ballistic exercise
An explosive exercise where the athlete accelerates through the movement, often releasing or
projecting the body or object.
Concentric
Muscle action where the muscle shortens while producing force.
Eccentric
Muscle action where the muscle lengthens while producing force.
Extension
Movement that increases the angle of a joint.
Flexion
Movement that decreases the angle of a joint.
Frequency
How often training occurs.
General physical preparedness, or GPP
Overall fitness capacity that supports occupational performance.
Hypertrophy
Increase in muscle size.
Intensity
Magnitude of training load or effort.
Isometric
Muscle action where force is produced without visible change in muscle length.
Load carriage
Movement while carrying external load.
Mobility
Ability to move efficiently through joint range of motion.
Motor unit
A motor neuron and all muscle fibers it innervates.
One-repetition maximum, or 1RM
Maximum load lifted once with proper technique.
Plyometric exercise
Explosive exercise using the stretch-shortening cycle to improve power.
Power
Ability to rapidly express strength.
Power output
Rate at which work is performed.
Rate of force development, or RFD
How quickly force can be produced.
Repetitive box lifting, or RBL
Repeated lifting of loaded boxes, often used as an occupational performance task.
Speed
Distance traveled per unit of time.
Strength
Ability of the neuromuscular system to produce force.
Volume
Total amount of training performed.

46. High-Yield Exam Table

Topic What You Need to Know

Chapter focus Evidence for strength and power training in tactical populations

Strength Ability to produce force

Power Ability to rapidly express strength

Strength test 1RM

Power test Vertical jump

Topic What You Need to Know

Main occupational tasks Lift, drag, push, pull, climb, jump, carry

Major research outcomes Load carriage and RBL

Strength/power + aerobic Better than aerobic-only for many tactical tasks

Plyometrics Improve CMJ, power, RFD, running economy

Concurrent training Targets multiple fitness components

Needs analysis Job tasks + physical requirements + individual status

Needs analysis components Movement, physiological, injury analysis

Box lift phase 1 Hip/knee extension + grip; train with deadlift

Shoulder flexion + elbow extension; train with incline/landmine

Box lift phase 2
press

JST requirements Critical task aspects, individual task, continuous scale

10 reps × 5 sets Hypertrophy

Firefighters Strength/power/endurance/anaerobic capacity

Firefighter periodization Undulating may suit variable schedule

Law enforcement Brief near-maximal efforts, pushing/pulling/control

SWAT tasks Gear operations, approach, entry/maneuvers, man-down drills

Military tasks Load carriage, RBL, obstacles, casualty recovery

Unconditioned athletes Start moderate, bodyweight/calisthenics, technique

Conditioned athletes Heavier loads, variation, periodization

Equipment limits Use task-specific implements and elastic bands

Safety Progress slowly, reduce load during high tactical stress

Oversight Supervision improves outcomes and safety

47. Common Exam Traps

Trap 1: Thinking aerobic training alone is enough
Wrong. Tactical performance often improves more when strength and power training are
included.
Trap 2: Thinking strength and power are the same
Strength = force.
Power = force produced quickly.
Trap 3: Ignoring the needs analysis
The program must be based on the job and athlete, not generic fitness.
Trap 4: Thinking calisthenics are useless
Calisthenics are useful in the first 2–3 months for untrained or returning athletes.
Trap 5: Staying with calisthenics forever
Long-term strength and power gains usually require progression to heavier machine/free-weight
resistance and power training.
Trap 6: Treating commercial “tactical” programs as automatically appropriate
Hard circuits can be useful, but they can also create excessive fatigue and injury risk.
Trap 7: Forgetting upper-body training for women
The chapter specifically notes that upper-body resistance training is especially important for
women’s tactical performance, particularly for tasks such as RBL.
Trap 8: Thinking 10 reps × 5 sets is muscular endurance
For this chapter’s study question, 10 reps for 5 sets is hypertrophy.
Trap 9: Using traditional periodization only for firefighters
Undulating periodization may fit firefighters better because of variable schedules.
Trap 10: Not reducing training during high operational stress
During field training, combatives, load carriage, extended missions, or advanced schools,
training intensity/frequency may need to decrease.

48. Practice Questions With Answers

Question 1
Augmenting resistance training with which type of training has the greatest positive impact on
countermovement jump height?
A. Plyometric
B. Aerobic
C. Flexibility
D. Mobility
Answer: A. Plyometric
Plyometric training improves power-related measures such as countermovement jump height.

Question 2
Concurrent training could be beneficial for tactical athletes for what primary reason?
A. It targets multiple fitness components
B. It maximizes the time needed to complete a session
C. It separates resistance and aerobic endurance training
D. It focuses on one specific fitness component only
Answer: A. It targets multiple fitness components
Tactical athletes need strength, power, endurance, mobility, and work capacity.

Question 3
A tactical athlete performs 10 repetitions of an exercise for 5 sets. What is the likely training
outcome?
A. Strength
B. Power
C. Hypertrophy
D. Muscular endurance
Answer: C. Hypertrophy
A 6–12 rep range with multiple sets is commonly associated with hypertrophy.

Question 4
What type of periodization program might be most beneficial for a firefighter with a variable
work schedule?
A. Traditional
B. Undulating
C. Triphasic
D. Linear
Answer: B. Undulating
Undulating periodization changes training variables more frequently and may better fit variable
schedules.

Question 5
Which test is commonly used as a measure of maximal strength?
A. 1RM test
B. Vertical jump
C. Sit and reach
D. RPE scale
Answer: A. 1RM test
1RM is a common operational definition of strength.

Question 6
Which test is commonly used as a measure of power?
A. Resting heart rate
B. Vertical jump
C. Body mass index
D. Sit-up test only
Answer: B. Vertical jump
Vertical jump reflects the ability to produce force quickly.

Question 7
During the first 8–12 weeks of strength training, early strength gains are primarily due to what?
A. Neural factors
B. Bone length changes
C. Fat mass increase
D. Dehydration
Answer: A. Neural factors
Early gains come from improved activation, coordination, synchronization, and skill.

Question 8
Which exercise best trains the first phase of lifting a box from the ground to waist height?
A. Deadlift
B. Biceps curl
C. Lateral raise
D. Calf raise
Answer: A. Deadlift
The deadlift trains hip and knee extension with grip, matching the first phase of the box lift.

Question 9
Which exercise best trains the second phase of pressing a box onto a platform?
A. Seated calf raise
B. Incline chest press or landmine shoulder press
C. Wrist curl
D. Hamstring curl
Answer: B. Incline chest press or landmine shoulder press
This phase involves shoulder flexion and elbow extension.

Question 10
Which is a major military occupational performance task discussed in Chapter 15?
A. Repetitive box lifting
B. Long jump only
C. Static stretching only
D. Swimming only
Answer: A. Repetitive box lifting
RBL and load carriage are representative military tactical tasks in the chapter.

Question 11
What should a TSAC Facilitator emphasize when training unconditioned tactical athletes?
A. Heavy maximal lifting immediately
B. Technique, low-to-moderate intensity, and conservative volume
C. Daily high-intensity commercial circuits
D. No supervision
Answer: B. Technique, low-to-moderate intensity, and conservative volume
Untrained athletes are more injury prone and need gradual progression.

Question 12
Which resistance exercise frequency is recommended for unconditioned tactical athletes in
Chapter 15?
A. 1 day/month
B. 2–3 days/week
C. 6–7 days/week
D. Every day without rest
Answer: B. 2–3 days/week
This allows training adaptation while preserving recovery.

Question 13
Which of the following is a portable equipment option mentioned as useful when traditional
equipment is limited?
A. Elastic bands
B. MRI machine
C. Treadmill only
D. Pool only
Answer: A. Elastic bands
Bands are light, portable, modifiable, and useful alternatives.
Question 14
Why should training be reduced during field training, combatives, load carriage, or extended
missions?
A. Tactical athletes should avoid all fitness work
B. Occupational stress can overburden recovery capacity
C. Strength is no longer needed
D. Aerobic work replaces all strength work
Answer: B. Occupational stress can overburden recovery capacity
Training stress and job stress are additive.

Question 15
What is the main purpose of supervision in tactical strength and power training?
A. To make every session harder
B. To improve technique, safety, progression, motivation, and accountability
C. To eliminate individualization
D. To avoid assessment
Answer: B. To improve technique, safety, progression, motivation, and accountability
Supervision improves both safety and outcomes.

49. Study Strategy for Chapter 15

Memorize cold
1. Strength = neuromuscular ability to produce force
2. Power = ability to rapidly express strength
3. Power = force × velocity
4. Strength test = 1RM
5. Power test = vertical jump
6. Tactical tasks require lifting, dragging, pushing, pulling, climbing, jumping, and carrying
7. Main military research tasks = load carriage and RBL
8. Strength/power training improves tactical performance
 9. Strength/power + aerobic training often beats aerobic-only training
10. Plyometrics improve CMJ height and power outcomes
11. Concurrent training targets multiple fitness components
12. Needs analysis includes job tasks, physical requirements, and individual fitness status
13. Needs analysis includes movement, physiological, and injury analysis
14. Box lift phase 1 = deadlift
15. Box lift phase 2 = incline/landmine press
16. Strength reps/sets = ≤6 reps, 2–6 sets
17. Power reps/sets = 1–5 reps, 3–5 sets
18. Hypertrophy reps/sets = 6–12 reps, 3–6 sets
19. Endurance reps/sets = ≥12 reps, 2–3 sets
20. 10 reps × 5 sets = hypertrophy
21. Unconditioned athletes = 8–12 reps, 1–3 sets, 2 min rest, 2–3 days/week
22. Conditioned athletes = 3–12 reps, 2–4 sets, 2–5 min rest, 2–3 days/week
23. Initial 2–3 months = calisthenics/bodyweight can work well
24. After 2–3 months = heavier resistance needed for continued gains
25. Firefighters with variable schedules may benefit from undulating periodization
Understand deeply
1. Why tactical strength and power must be job-specific
2. Why aerobic-only programs are incomplete for tactical populations
3. Why load carriage and RBL are useful research models
4. Why women especially benefit from upper-body strength training for tactical tasks
5. Why untrained tactical athletes should not jump straight into high-intensity circuits
6. Why movement analysis determines exercise selection
7. Why job-simulation tests should reflect critical occupational tasks
8. Why training should be reduced during high occupational stress
9. Why equipment limitations require creativity but not sloppy programming
 10. Why supervision improves performance and safety

50. One-Page Exam Review

Main idea
Chapter 15 explains why strength and power training are essential for tactical performance and
how to apply evidence-based programming to fire, law enforcement, and military populations.
Strength and power
Strength:
 Ability to produce force
 Common test: 1RM
Power:
 Ability to rapidly express strength
 Formula: force × velocity
 Common test: vertical jump
Tactical tasks needing strength/power
 Load carriage
 Repetitive box lifting
 Casualty evacuation
 Victim drag
 Hose pull
 Forced entry
 Suspect control
 Obstacle negotiation
 Climbing and jumping
Evidence
Strength and power training:
 Improves tactical performance
  Improves load carriage and RBL
 Works better than aerobic-only training for many tactical tasks
 Helps women improve tactical task performance
 Can reduce injury risk when programmed well
Plyometric training:
 Improves CMJ height
 Improves power output
 Improves RFD
 Can improve running economy
Concurrent training:
 Useful because tactical athletes need multiple fitness qualities
Needs analysis
Includes:
 Job tasks
 Physical requirements
 Individual fitness status
 Movement analysis
 Physiological analysis
 Injury analysis
Box lift example:
 Floor to waist = deadlift
 Waist to platform = incline/landmine press
Volume table

Goal Reps Sets

Strength ≤6 2–6

Power 1–5 3–5

Hypertrophy 6–12 3–6

Goal Reps Sets

Endurance ≥12 2–3

Training status
Unconditioned:
 8–12 reps
 1–3 sets
 2 min rest
 2–3 days/week
 Focus on technique
Conditioned:
 3–12 reps
 2–4 sets
 2–5 min rest
 2–3 days/week
 Use variation and periodization
Exam answers
 Plyometrics improve CMJ height
 Concurrent training targets multiple fitness components
 10 reps × 5 sets = hypertrophy
 Undulating periodization may benefit firefighters with variable schedules

51. Final Mastery Checklist

Can you answer this? Check

Can I define strength? ☐

Can I define power? ☐

Can I explain force × velocity? ☐

Can you answer this? Check

Can I distinguish strength from power? ☐

Can I explain why strength and power matter for tactical athletes? ☐

Can I list tactical tasks requiring strength and power? ☐

Can I explain load carriage? ☐

Can I explain RBL? ☐

Can I explain why aerobic-only training is incomplete? ☐

Can I explain why plyometrics improve power outcomes? ☐

Can I explain concurrent training and its benefits? ☐

Can I define needs analysis? ☐

Can I list movement, physiological, and injury analysis? ☐

Can I explain the box lift movement analysis? ☐

Can I identify deadlift for phase 1 of box lifting? ☐

Can I identify incline/landmine press for phase 2 of box lifting? ☐

Can I explain job-simulation test requirements? ☐

Can I list strength, power, hypertrophy, and endurance volume assignments? ☐

Can I identify 10 reps × 5 sets as hypertrophy? ☐

Can I explain firefighter strength/power needs? ☐

Can I explain law enforcement strength/power needs? ☐

Can I explain military strength/power needs? ☐

Can I explain early neural strength adaptations? ☐

Can I describe training for unconditioned tactical athletes? ☐

Can I describe training for conditioned tactical athletes? ☐

Can I explain the two-for-two progression method? ☐

Can you answer this? Check

Can I explain equipment alternatives such as bands, sandbags, hoses, and flak vests? ☐

Can I explain safety concerns with commercial high-intensity programs? ☐

Can I explain why supervision matters? ☐

Can I answer the Chapter 15 study questions without looking? ☐