Tactical Strength Challenge Plan [PDF]

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Tactical Strength Challenge – The Plan 26

By Jason Marshall, Senior SFG If you decide to test your mettle in the Tactical Strength Challenge, you better have a plan. There are an infinite number of options in preparing for such a challenge, including not preparing at all and using it purely as a barometer for progress in your current training plan. To give a greater chance of success and improvement, the best option is one that addresses the specific nature of the events contested. The best approach for you could be one consisting of a progressive, consistent plan that waves volume, density and intensity while taking into consideration the athlete’s current abilities and foundations of strength. Below, I have outlined a couple of training approaches based on the ability level of the competitor. If you’re unfamiliar with the rules of the Tactical Strength Challenge, please check out this link. For technical instruction on the lifts contested, or to join a group to train with, seek out a StrongFirst instructor here. (5×5, 3×3, etc. denotes Sets times Repetitions)

Beginner Plan for Novice Competitors 

Deadlift o “Off Season” – Easy Strength o 8 Weeks prior to competition  Linear peaking cycle

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Pull-up o

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Ability Level:  Multiple pull-ups  Fighter Pull-up program  One or close to one pull-up  Isometric Holds  FAH  Negatives  Assists  Ring Rows FAH

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Assists Ring Rows For Time

Snatch o o o

At least one day per week –  SSST (Secret Service Snatch Test) progression – lite 2-3 Days per week  Heavy Swings and Get Ups Simple and Sinister Style

Example Cycle – 4 Days/Week 

Day 1 o

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Deadlift  75% – 3,3,2,2  After each set of deadlifts,  Superset pull up progression based on ability level  Ex – No pull ups yet –  Palms forward, hollow position, elbows pulled back, neck to bar, isometric hold for time, lower under control S&S Swings and Get Ups  10 sets of 10 Swings – at least snatch sized kettlebell, preferable one size heavier  Work up to Single Arm Swings – 100 total reps per training session.  10 Get Ups Following Swings – preferably same kettlebell used for swings  5 Right, 5 Left, alternating each rep for 10 total reps

Day 2 o o

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Goblet Squat or Double KB Front Squat  5×5 Pull Up Progressions  After each set of deadlifts,  Superset Pull Up progression based on ability level  Ex – No pull ups yet –  Palms forward, hollow position, elbows pulled back, neck to bar, hold for a moment, then slow negative Snatches  Practice rhythm; find the optimal groove or arc path of the bell, full pause at the top of each rep.  Start with 6 right, 6 left at the top of the minute for 7 minutes  You might have to use a bell lighter than the bell you’ll test with, but will soon progress to the snatch test sized bell when your form improves

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Day 3 o

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Deadlift  80% – 5×2  After each set of deadlifts,  Superset pull up progression based on ability level  Ex – No pull ups yet –  Palms forward, hollow position, elbows pulled back, neck to bar, isometric hold for time, lower under control S&S Swings and Get Ups  10 sets of 10 Swings – at least snatch sized kettlebell, preferable one size heavier  Work up to Single Arm Swings – 100 total reps per training session.  10 Get Ups Following Swings – preferably same kettlebell used for swings  5 Right, 5 Left, alternating each rep for 10 total reps

Day 4 o o

o

Goblet Squat or Double KB Front Squat  5×5 Pull Up Progressions  After each set of deadlifts,  Superset Pull Up progression based on ability level  Ex – No pull ups yet –  Palms forward, hollow position, elbows pulled back, neck to bar, hold for a moment, then slow negative Snatches  Practice rhythm; find the optimal groove or arc path of the bell, full pause at the top of each rep.  Try 5 right, 5 left at the top of the minute for 7 minutes for today.

Deadlift Notes: During the off-season phase, add 10-20 pounds each week to your 75% and 80% deadlifts and keep the reps the same. After 4 weeks, start back with your Week 2 bar weight. When you reach eight weeks from the competition, you’ll need to rework your deadlift training. I suggest a linear peaking cycle. Pick a realistic goal for the weight you’d like to pull during the challenge. Work backward for eight weeks in increments of 10-20 pounds. Here’s an example for a lady looking to pull 250lbs starting her first week of the linear peak. Week 1 – 5×5 – 180 Week 2 – 5×5 – 190 Week 3 – 5×5 – 200

Week 4 – 3×3 – 210 Week 5 – 3×3 – 220 Week 6 – 2×2 – 230 Week 7 – 2,1,1 – 240 Week 8 – No training, TSC on Saturday   

1st Attempt – 225 2nd Attempt – 240 3rd Attempt – 250 – PR!

Pull Up Notes: Try to hold your isometric-hold pull-ups for longer periods of time with a stronger hollow position as well as lowering your negative for longer periods each week. Example Cycle Progression, with Back-off days for a lady with a max of 30 seconds in the flexed arm hang. Close to a tactical pull up, but not quite there yet: 

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Week 1 o Day 1 – Palms forward, neck over the bar, hold for time:  :25, :20, :15, :10, :05 o Day 2 – Palms forward, slow negatives (No need to physically time these on a clock…a good way to count your way down on the negative is by number of “hissing” power breathes…or count one Mississippi, two Mississippi, etc.)  :10, :09, :08, :07, :06 o Day 3 – Palms forward, neck over the bar, hold for time:  :25, :20, :15, :10, :10 o Day 4 – Palms forward, slow negatives  :10, :09, :08, :07, :07 Week 2 o Day 1 – Palms forward, neck over the bar, hold for time:  :30, :25, :20, :15, :10 o Day 2 – Palms forward, slow negatives  :11, :10, :09, :08, :07 o Day 3 – Palms forward, neck over the bar, hold for time:  :30, :25, :20, :15, :15 o Day 4 – Palms forward, slow negatives  :11, :10, :09, :08, :08 Week 3 o Day 1 – Palms forward, neck over the bar, hold for time:  :35, :30, :25, :20, :15 o Day 2 – Palms forward, slow negatives  :12, :11, :10, :09, :08 o Day 3 – Palms forward, neck over the bar, hold for time:  :35, :30, :25, :20, :20 o Day 4 – Palms forward, slow negatives  :12, :11, :10, :09, :09

Squat Notes: On Week 2, use a heavier bell or pair of bells for the 1st set of your squats on Days 2 and 4. Use the heavier bells for the 1st and 2nd set on Week 3 until you’re using the heavier bell or pair of bells for all 5 sets. You won’t always progress as pretty as it sounds, so use your intuition and listen to your body when it comes to progressing to heavier bells. Here’s an example of a pretty progression with no snags to a heavier pair of bells. Week 1 – 5×5 – 2-16kg Week 2 – 1×5 – 2-20kg, 4×5 – 2-16kg Week 3 – 2×5 – 2-20kg, 3×5 – 2-16kg Week 4 – 3×5 – 2-20kg, 2×5 – 2-16kg Week 5 – 4×5 – 2-20kg, 1×5 – 2-16kg Week 6 – 5×5 – 2-20kg Week 7 – 1×5 – 2-24kg, 4×5 – 2-20kg Back off weeks or sessions can be used based on feel. Listen to your body. If you’re not ready to progress, don’t. If progress is stalling towards a heavier bell or pair of bells, stick with same sizes and try to complete the sets in less time, with less rest between sets. Snatch Notes: Start your snatches on Day 2 with 7/7 at the top of the minute and 6/6 on Day 4. Each week, you’ll ratchet this up until you reach 10/10. When that’s achieved, you’ll go up a bell size and go back down to 5/5, or add a minute to the duration and repeat the entire progression with same bell. Here’s an example of a gentleman looking to compete in the Novice division with a 20kg, but hasn’t quite mastered the 20kg yet, so he’s using the progression with a 16kg. 

Example of Cycle Progression o Week 1  Day 2 – 16kg – 7/7 – 7 minutes  Day 4 – 16kg – 6/6 – 7 minutes o Week 2  Day 2 – 16kg – 8/8 – 7 minutes  Day 4 – 16kg – 7/7 – 7 minutes o Week 3  Day 2 – 16kg – 9/9 – 7 minutes  Day 4 – 16kg – 8/8 – 7 minutes o Week 4  Day 2 – 16kg – 10/10 – 7 minutes  Day 4 – 16kg – 9/9 – 7 minutes o Week 5 (2 Options, depending if he’s ready to increase the kettlebell size)  Option 1 – ready to give the 20kg a ride  Day 2 – 20kg – 5/5 – 7 minutes  Day 4 – 20kg – 4/4 – 7 minutes

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Option 2 – not feeling it, so let’s take the 16kg back up through the progression, but start one step higher.  Day 2 – 16kg – 7/7 – 8 minutes  Day 4 – 16kg – 6/6 – 8 minutes

Swing and Get Up Notes Keep the S&S swings and getups above your snatch sized bell if possible and use it as a “tonic” training session. Keep the pace high, but not as a high as a “smoker.” An example for a lady in the Novice division would look like this: 

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Week 1 o Swings – 10×10 – Two Hand Swings – 20kg o Get Up – 5×1/1 – 12kg  10 total get ups, alternating left and right Week 2 o Swings –  1×10 One Arm Swings Right – 20kg  1×10 One Arm Swings Left – 20kg  8×10 – Two Hand Swing – 20kg o Get Up –  1/1 – 16kg  4/4 – 12kg Week 3 o Swings –  1×10 One Arm Swings Right – 20kg  1×10 One Arm Swings Left – 20kg  1×10 One Arm Swings Right – 20kg  1×10 One Arm Swings Left – 20kg  6×10 – Two Hand Swing – 20kg o Get Up –  2/2 – 16kg  3/3 – 12kg Week 4 o Swings –  1×10 One Arm Swings Right – 20kg  1×10 One Arm Swings Left – 20kg  1×10 One Arm Swings Right – 20kg  1×10 One Arm Swings Left – 20kg  1×10 One Arm Swings Right – 20kg  1×10 One Arm Swings Left – 20kg  4×10 – Two Hand Swing – 20kg o Get Up –  3/3 – 16kg  2/2 – 12kg Week 5 o Swings –

1×10 One Arm Swings Right – 20kg 1×10 One Arm Swings Left – 20kg 1×10 One Arm Swings Right – 20kg 1×10 One Arm Swings Left – 20kg 1×10 One Arm Swings Right – 20kg 1×10 One Arm Swings Left – 20kg 1×10 One Arm Swings Right – 20kg 1×10 One Arm Swings Left – 20kg 2×10 – Two Hand Swing – 20kg o Get Up –  4/4 – 16kg  1/1 – 12kg Week 6 o Swings –  5×10/10 One Arm Swings – 20kg o Get Up –  5/5 – 16kg         

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Plan for Intermediate to Advanced Competitors 

Deadlift o “Off Season” – Easy Strength o 8 Weeks prior to competition  Linear peaking cycle

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Pull-up o

Ability Level:  Multiple pull-ups  Fighter Pull-up program  One or close to one pull-up  Isometric Holds  FAH  Negatives  Assists  Ring Rows  FAH  Assists  Ring Rows  For Time

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Snatch o o

At least one day per week –  SSST progression – lite 2-3 Days per week  Heavy Swings and Get Ups  S&S style

Example Cycle – 4-5 Days/Week 

Day 1 o o o

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Day 2 o

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KB Front Squat  5×5 Fighter Pull Up  10,9,8,8,7 S&S Swings and Get Ups  10 Single Arm Swings – 5 sets each arm – at least snatch sized kettlebell, preferable one size heavier  Followed by 10 total getups – 5 reps each arm, alternating arms each rep – preferably same kettlebell used for swings

Day 4 o

o o 

Close Grip Bench (I used this to build up some lagging triceps at the time) Pick an exercise to build up your weak links.  75% – 3,3,2,2 Fighter Pull Up  10,9,8,7,7 Snatches  14 rpm – 7/7 for 7 minutes

Day 3 o

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Deadlift  75% – 3,3,2,2 Fighter Pull Up  10,9,8,7,6 S&S Swings and Get Ups  10 Single Arm Swings – 5 sets each arm – at least snatch sized kettlebell, preferable one size heavier  Followed by 10 total getups – 5 reps each arm, alternating arms each rep – preferably same kettlebell used for swings

Day 5

Light Deficit Deadlifts (standing a pair of 45lb plates or slightly higher to elevate your starting position by 1-3 inches) – 50%-60% of Day 1 Bar Weight  8×2 at the top of the minute Fighter Pull Up  10,9,9,8,7 Snatches  12 rpm – 6/6 for 7 minutes

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Fighter Pull Up Only  10,10,9,8,7

Deadlift Notes: Next week add 10-20 pounds to your 75% and 80% deadlifts and keep the reps the same. After 4 weeks, start back with your Week 2 bar weight and work your way up each week 10-20 pounds at a time. When you reach eight weeks from the competition, you’ll need to rework your deadlift training. I suggest a linear peaking cycle. Pick a realistic goal for the weight you’d like to pull during the challenge. Work backward for eight weeks in increments of 10-20 pounds. The eight week time frame for the peaking cycle isn’t set in stone. It just makes it easy if you plan your training in 4-week blocks. Over time, you’ll figure out the optimal number of weeks it takes to peak. Sometimes it’s longer, say 10 weeks, or shorter, like 6 weeks. Here’s an example for a gentleman who has pulled 380, but is looking to pull 400lbs starting his first week of the linear peak. Week 1 – 5×5 – 270 Week 2 – 5×5 – 285 Week 3 – 5×5 – 300 Week 4 – 3×3 – 320 Week 5 – 3×3 – 340 Week 6 – 2×2 – 360 Week 7 – 2×2 – 380 Week 8 – No training, TSC on Saturday   

1st Attempt – 365 2nd Attempt – 385 – PR! 3rd Attempt – 400 – PR and Goal!

Pull Up Notes: The second week you will add 1 rep to your first set of pull-ups and work your way down the ladder and progress each day as the pattern above. You will add one rep to the last set and sequentially each training day. If the increase in pull-up volume is too much too soon, add a back-off day rather than a progress day. A back-off day would be 50% of the volume of the previous day. An easy way to figure it up is to start with the number of the 3rd set and work back for 3 sets. Using the example week above, if you needed a back-off on Day 3, the sets would be 8,7,6; or 21 total reps. Day 2 (10,9,8,7,7) totaled 41 reps. Start Day 4 where you should’ve been on Day 3. Add the back-off days in as needed. Example Cycle Progression, with Back-off days for a gentleman with a max of 6-7 tactical pull ups: 

Week 1 o Day 1 – 5,4,3,2,1

Day 2 – 5,4,3,2,2 Day 3 – 5,4,3,3,2 Day 4 – Back Off Day – 3,3,2 Day 5 – 5,4,4,3,2 Week 2 o Day 1 – 6,5,4,3,2 o Day 2 – 6,5,4,3,3 o Day 3 – 6,5,4,4,3 o Day 4 – Back Off Day – 4,4,3 o Day 5 – 6,5,5,4,3 Week 3 o Day 1 – 7,6,5,4,3 o Day 2 – Back Off Day – 5,4,3 o Day 3 – 7,6,5,5,4 o Day 4 – Back Off Day – 5,5,4 o Day 5 – 7,6,6,5,4 o o o o

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Another example for a gentleman with upwards of 20 tactical pull ups: 

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Week 1 o Day 1 – 14,12,10,8,6 o Day 2 – Back Off Day – 10,8,6 o Day 3 – 14,12,10,10,8 o Day 4 – Back Off Day – 10,10,8 o Day 5 – 14,12,12,10,8 Week 2 o Day 1 – 15,13,11,9,7 o Day 2 – Back Off Day – 11,9,7 o Day 3 – 15,13,11,11,9 o Day 4 – Back Off Day – 11,11,9 o Day 5 – 15,13,13,11,9 Week 3 o Day 1 – 16,14,12,10,8 o Day 2 – Back Off Day – 12,10,8 o Day 3 – 16,14,12,12,10 o Day 4 – Back Off Day – 12,12,10 o Day 5 – 16,14,14,12,10

Squat Notes: On Week 2, use a heavier bell or pair of bells for the 1st set of your squats on Days 2 and 4. Use the heavier bells for the 1st and 2nd set on Week 3 until you’re using the heavier bell or pair of bells for all 5 sets. You won’t always progress as pretty as it sounds, so use your intuition and listen to your body when it comes to progressing to heavier bells. A good goal for gentlemen is to use a pair of bells equal to 80% of your bodyweight or 5060% of bodyweight for ladies…or heavier, of course! Here’s an example of a pretty progression with no snags to a heavier pair of bells.

Week 1 – 5×5 – 2-24kg Week 2 – 1×5 – 2-32kg, 4×5 – 2-24kg Week 3 – 2×5 – 2-32kg, 3×5 – 2-24kg Week 4 – 3×5 – 2-32kg, 2×5 – 2-24kg Week 5 – 4×5 – 2-32kg, 1×5 – 2-24kg Week 6 – 5×5 – 2-32kg Week 7 – 1×5 – 2-40kg, 4×5 – 2-32kg Back off weeks or sessions can be used based on feel. Listen to your body. If you’re not ready to progress, don’t. Just repeat the previous week’s numbers, or take a break and do half the number of sets. If progress is stalling towards a heavier bell or pair of bells, stick with same sizes and try to complete the sets in less time, with less rest between sets. Snatch Notes: Start your snatches on Day 2 of the second week with 8/8 at the top of the minute and 7/7 on Day 4. Each week, you’ll ratchet this up until you reach 10/10. When that’s achieved with the snatch sized bell, add a minute to the progression and start back over at 5/5 at the top of the minute, or you can keep the duration the same and increase a bell size for the first minute until you’ve completed all sets with the heavier bell. 

Example of Cycle Progression o Week 1  Day 2 – 20kg – 7/7 – 7 minutes  Day 4 – 20kg – 6/6 – 7 minutes o Week 2  Day 2 – 20kg – 8/8 – 7 minutes  Day 4 – 20kg – 7/7 – 7 minutes o Week 3  Day 2 – 20kg – 9/9 – 7 minutes  Day 4 – 20kg – 8/8 – 7 minutes o Week 4  Day 2 – 20kg – 10/10 – 7 minutes  Day 4 – 20kg – 9/9 – 7 minutes o Week 5 (2 Options, depending if you’re ready to increase the kettlebell size)  Option 1  Day 2 – 24kg – 5/5 – 7 minutes  Day 4 – 24kg – 4/4 – 7 minutes  Option 2  Day 2 – 20kg – 7/7 – 8 minutes  Day 4 – 20kg – 6/6 – 8 minutes

Swing and Get Up Notes: Keep the S&S swings and getups above your snatch sized bell if possible and use it as a “tonic” training session. Keep the pace high, but not as a high as a “smoker.” An example for a gentleman in the Open division would look like this:

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Week 1 o Swings –  5×10/10 One Arm Swings – 32kg o Get Up –  5/5 – 24kg Week 2 o Swings –  1×10/10 – 40kg  4×10/10 – 32kg o Get Up –  1/1 – 32kg  4/4 – 24kg Week 3 o Swings –  2×10/10 – 40kg  3×10/10 – 32kg o Get Up –  2/2 – 32kg  3/3 – 24kg Week 4 o Swings –  3×10/10 – 40kg  2×10/10 – 32kg o Get Up –  3/3 – 32kg  2/2 – 24kg Week 5 o Swings –  4×10/10 – 40kg  1×10/10 – 32kg o Get Up –  4/4 – 32kg  1/1 – 24kg Week 6 o Swings –  5×10/10 One Arm Swings – 40kg o Get Up –  5/5 – 32kg

The plan is simple, but not easy. The gains are in the volume and steady progress made each week. The consistency is maintained through deliberate mini-de-load weeks and/or training sessions. As you mature in your journey towards mastering the skill of strength, an intuitive approach to training will develop. Not to get too quirky, it boils down to listening to that inner-voice that’s telling you to slow down, take a day off, or get after it, but not losing sight of the goal…which is putting up a great number during the competition. A pull up, snatch or deadlift PR is awesome, but a PR during a Tactical Strength Challenge is that

much better, because it was done when it counted…in front of your peers, having your technique scrutinized, and finally recorded in the annals of TSC history!

Jason Marshall is the owner of a performance training studio in Lubbock, Texas called Lone Star Kettlebell. He earned his Bachelor of Science in Exercise and Sport Science from Texas Tech University in 2001. He is a Senior SFG in Pavel Tsatsouline’s StrongFirst organization and is also a Certified Kettlebell Functional Movement Specialist (CK-FMS) under the training of Gray Cook and Brett Jones. He also holds a Certified Personal Trainer designation from the National Academy of Sports Medicine. Jason trains athletes and students of strength from all walks of life. He’s worked with several collegiate athletes who have taken their careers to the next level as well as many youth athletes and martial artists looking to explore their talents in various sports. He also works with many different populations ranging from fat loss to improvement in movement quality for a better life. Jason has been involved with competitive athletics via many sports since his childhood. He is still competitive as a drug-free, unequipped powerlifter, with competition bests in the 181 lb weight class of; 446 – Squat, 303 – Bench, and 601 – Deadlift. Jason can be contacted by email for coaching and consultation via email at [email protected].

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