VERY LONG ARTICLE TITLE GOES HERE
HIGH-INTENSITY INTERVAL TRAINING METHODS
AND TAKES UP LOTS TACTICAL ATHLETES
FOR TRAINING AND LOTS OF ROOM
TABLE 1. SAMPLE OF TRADITIONAL HIGH-INTENSITY INTERVAL WORKOUT
ABOUT THE AUTHOR
Front Squat (8 rounds)
Kameron Abshire is a police officer for
the Raleigh Police Department in Raleigh,
North Carolina. He received a Master of
Science degree in Exercise Sport Science
from East Carolina University. He is a
Certified Strength and Conditioning
Specialist® (CSCS®) through the National
Strength and Conditioning Association
(NSCA), as well as an active member of the
TSAC Program. His research interests are
in high-intensity interval training methods
and fitness training for first responders.
Abshire works with tactical teams in North
Carolina to help them create strength and
conditioning programs geared toward
tactical movements.
10 s preparation time
20 s of as many repetitions as possible
10 s rest
This is approximately a 4-min workout
TABLE 2. SAMPLE OF MODIFIED TABATA METHOD
Power Endurance Day (5 rounds)
5 s preparation time
25 s of as many repetitions as possible
10 s rest
1. Power clean
2. Box jumps
3. Clap push-ups
4. Pull-ups (variations can be used)
5. Battle rope wave
This is approximately a 15-min workout
Strength Endurance Day (8 rounds)
5 s preparation time
30 s of as many repetitions as possible
10 s rest
1. Dumbbell flat bench press
2. Bent-over rows
3. Front squat
4. Deadlift
This is approximately a 22-min workout
Endurance Day (6 rounds)
5 s preparation time
1 min of as many repetitions as possible
10 s rest
1. Stationary bike
2. Treadmill 5% incline
3. Bodyweight squats
4. Jump rope
This is approximately a 28-min workout
NSCA’S TSAC REPORT | ISSUE 32
15