INCORPORATING OLYMPIC-STYLE LIFTS INTO A
VERY LONG ARTICLE TITLE GOES HERE
AND TAKES UP LOTS AND LOTS OF ROOM
DUTY-READY WORKOUT ROUTINE
and ready for the strength day. This creates a challenge for the
facilitator to keep everyone safe and progressing at an acceptable
rate. Tactical facilitators should not take these lifts for granted and
assume their tactical athletes can perform them properly. Once
again, the facilitator should start with a quick overview of the lifts
that were already taught, go through a demonstration, and use a
safe weight. They should also pay close attention to body position
and joint movements of the athletes and make sure proper
technique is utilized throughout. Below are two examples of
modified “strength day” workouts for a tactical team that include
set and repetition progression suggestions.
ENDURANCE 2
8 rounds for time:
STRENGTH 1
1. 5 sets of Romanian deadlifts (reps: 6, 6, 6, 3, 3)
In conclusion, the clean and jerk and the snatch are lifts that could
benefit every tactical athlete if taught and performed correctly.
Every day tactical athletes are asked to move hard and fast all
while staying safe and focused. The Olympic-style lifts require
the body’s power system to do just that; lift hard and fast while
staying focused on technique. If the tactical team is not already
doing these lifts, it may be a tough sell at first but as someone
once said, “If you continue to do what you have always done, you’ll
continue to get what you have always gotten.”
2.
5 sets of back squats (reps: 6, 6, 6, 3, 3)
3.
5 sets of barbell shoulder shrugs (reps: 10, 10, 8, 8, 6)
4.
5 sets of seated dumbbell overhead presses (reps: 10, 10,
8, 8, 6)
STRENGTH 2
1. 5 sets of deadlifts (reps: 6, 6, 6, 3, 3)
5 sets of hang cleans (reps: 8, 8, 6, 6, 4)
3.
5 sets of single-arm bent-over dumbbell rows (reps: 10, 10,
8, 8, 6)
4 sets of barbell lunges (reps: 8, 8, 8, 6)
The endurance day pairs focused repetition of perfect form with
intensity and duration. This method keeps the heart rate up while
creating the efficient neuromuscular pathway that will allow for
safe, successful Olympic-style lifting. This is the day to be creative
with implements and competitions to create a fun, challenging
workout. Here are two examples of “endurance day” workouts
that will challenge the aerobic system and incorporate movements
involved with the Olympic-style lifts.
ENDURANCE 1
As many reps as possible in 20 min:
20 sandbag clean and jerks
10 burpees
10 kettlebell deadlift high pulls
10 clap push-ups
50 count of double-under jump rope
REFERENCES
2.
4.
10 medicine ball front squat thrusters
1. Baechle, T, Earle, R, and Wathen, D. Resistance training. In:
Earle, RW, and Baechle, TR (Eds.), NSCA’s Essentials of Strength
Training and Conditioning. (3rd ed.) Champaign, IL: Human
Kinetics; 381-412, 2008.
2. Hedrick, A. The importance and value of the weightlifting
movements in baseball. NSCA Coach 1(1): 14-15, 2014.
ABOUT THE AUTHORS
Kameron Abshire is a police officer for the Raleigh Police
Department in Raleigh, NC. 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 Tactical Strength and
Conditioning (TSAC) Program. His research interests are in highintensity 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.
Half-mile run
10 bodyweight squats
NSCA’S TSAC REPORT | ISSUE 33
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