KAMERON ABSHIRE, MS, CSCS
INCORPORATING OLYMPIC-STYLE LIFTS INTO A
DUTY-READY WORKOUT ROUTINE
One of the most popular questions that I get from tactical
facilitators is, “what would be the one thing we could change
about our programming that would make the greatest difference?”
My simple response is to incorporate Olympic-style lifting. For
the purposes of this article, Olympic-style lifting will refer to two
lifts that test the entire body. These two lifts, the clean and jerk
and the snatch, are complex, demanding, and potentially difficult
movements that deserve to be part of every tactical athlete’s
workout regimen. Olympic-style lifting is often passed over by
fitness professionals, strength coaches, sport athletes, and tactical
athletes (2). The lifts are left out of programming because they
are challenging to teach, dangerous if done incorrectly, and most
often, because they are unfamiliar to the facilitators of each
program. Olympic-style lifts can help develop power, coordination,
flexibility, and core stability, which are all incredibly important
attributes for the tactical athlete. In addition to physical benefits,
these lifts also give the tactical facilitator another way to measure
power, and the ability to track progression of athletes using a
multi-joint movement that quickly assesses the athlete’s entire
body. Olympic-style lifts can be practiced in several different
ways depending on the facilitator’s level of expertise, available
equipment, training facility, and schedules. Olympic-style lifts
can benefit the programming of many tactical athletes, and when
performed correctly they may help build healthier, more powerful,
confident tactical athletes.
(NSCA) recommends that power movements be organized toward
the beginning of a training session in order to get the most out of
the exercise while staying safe (1). It is also useful to consider that
despite these lifts being power movements, they can also be used
as part of a unique high-intensity endurance routine for a tactical
athlete who is advanced and already proficient at the lifts. These
movements have even been shown to produce far greater power
outputs than traditional training exercises, like the squat or bench
press alone (2). Incorporating Olympic-style lifts into a workout
routine can be quite beneficial, but execution and performance
should be supervised by a qualified professional to ensure safety
(1,2).
Every fitness professional or tactical facilitator will have their own
way of coaching someone through the specific stages of the two
Olympic-style lifts. It will be helpful for the tactical facilitator to
standardize the message in order to keep it simple and descriptive.
Improper teaching can result in injuries, which can result in time
off from work. Improper teaching can also turn tactical athletes
away from Olympic-style lifts, which in the grand scheme of
things, could be incredibly detrimental to optimal physical
development. One thing to consider is that, when training tactical
athletes, range of movement tends to be an ongoing challenge.
The Olympic-style lifts, if done correctly, require excellent range
of movement across several joints. The tactical facilitator may
choose to break up the lifts into parts (e.g., the initial pull, high
pull, front squat, jerk, etc.) in order to get the most out of training.
When teaching through these two lifts, tactical facilitators should
remember proper, patient, and simplistic coaching may help create
a tactical athlete that feels, looks, and moves better in full kit.
POWER 1
1. 4 sets of 10 clean and jerks (60% 1RM)
When designing a proper program that includes the two
Olympic-style lifts, keep in mind that both of these lifts are power
movements, and are therefore, physically demanding and mentally
taxing (1). The National Strength and Conditioning Association
The sp eed and agility day is somewhat of a “rest” day for
the Olympic-style lifts. However, this is the day to focus on
rehabilitation of the large muscle groups that are recruited during
the power day. A session of intense stretching, foam rolling,
and massage will keep the legs and back functioning properly
24
As a facilitator for a tactical team, is it important to remember
that every tactical athlete’s first duty is to his or her department,
so keep the programming efficient and safe. Consider the fact
that if it is a duty day, these tactical athletes may have to go on
a mission, answer calls, or attend further training later on in the
same day. A possible tactical programming schedule could include
a day for power, speed and agility, strength, and endurance. Power
days are best suited to focus on the Olympic-style lifts. Facilitators
should start with a quick overview of the lifts already taught,
go through a demonstration, and use a safe weight to avoid
injury. The following are a few examples of modified “power day”
workouts for a tactical team that include suggested intensities.
2.
4 sets of 10 jerk presses (50% 1RM)
3.
4 sets of 10 deadlifts to emphasize the pull (60% 1RM)
4.
4 sets of 10 jump squats using a weighted vest
5.
4 sets of 400-m sprints
POWER 2
1. 4 sets of 6 snatches (60% 1RM)
2.
4 sets of 10 barbell upright rows
3.
4 sets of 15 box jumps
4.
4 sets of 10 front squats (60% 1RM)
NSCA’S TSAC REPORT | ISSUE 33