KAMERON ABSHIRE, MS, CSCS
HIGH-INTENSITY INTERVAL TRAINING METHODS
FOR TRAINING TACTICAL ATHLETES
Creating workouts appropriate for tactical teams can present a
unique challenge. Many police and fire departments deal with
limited budgets, substandard facilities, restricted time, and
insufficient personnel. When combined with the very nature of
tactical job requirements, these challenges present a daunting task
for tactical facilitators. Creating a program that is time effective,
fiscally responsible, physically engaging, and still enjoyable is the
day-to-day challenge that police and fire departments struggle
with worldwide. Using a high-intensity interval training protocol
can minimize needed space, allotted time, and required equipment
without sacrificing fitness goals and standards.
Traditional high-intensity training combines simplicity and ease of
setup with a high level of physical demand. To put it very simply,
this method focuses on high-intensity intervals with very little
rest, much like circuit training. The difference is that the majority
of high-intensity training circuits employ submaximal intensity
neuromuscular exercises as opposed to extremely high metabolic
loading. Likewise, few circuits have predetermined rest periods
between stations with the rest typically acquired due to the
logistics of changing stations.
Organizing these high-intensity interval workouts for effectiveness
and efficiency can be done in several ways. Each organizational
plan offers aspects that may suit a tactical team better depending
on available facilities, equipment, and time. The first option is
the traditional high-intensity interval workout, and is the most
time efficient method. Unfortunately, unless using bodyweight
exercises, this is limited by the amount of equipment in the
facility and the amount of space available to move safely. In the
traditional high-intensity workout, an exercise is chosen by the
facilitator and demonstrated to the tactical athletes. The safest
and most effective exercises are those that recruit large muscle
groups and allow fast powerful movements to be performed safely.
A good example of an appropriate exercise is a front squat,
provided that proper form is followed and the exercise is closely
monitor