6 Lessons Learned Training Tactical Athletes for Over a Decade

Training tactical athletes (military, law enforcement, fire/rescue, and all first responders) is a whole different game. I've done it for a decade now.

As everybody knows, these individuals (look at me talking about you like y'all aren't reading this) operate in high stress, unpredictable environments where fitness isn’t just about aesthetics or performance in the gym; it’s about survival, longevity, and being ready for anything.

Over the years, I’ve learned a few key lessons when it comes to optimizing their training and nutrition.

Here are six of the most important takeaways...

1. Flexibility with Programming and Nutrition Is Key to Success

Tactical athletes don’t have the luxury of a predictable schedule. Their shifts are long, stress levels are high, and sleep is inconsistent. A rigid meal plan or training split will fail them every time. Success comes from adaptability and having a plan that allows for adjustments based on their energy levels, schedule, and available resources.

• Training Adjustments: Some days they’ll have time for a solid workout, others they’ll be running on fumes. The key is providing structured flexibility! Which means adjustable intensity, movement substitutions, and quick but effective options.

• Nutrition Adjustments: Tactical athletes often eat on the go. Instead of strict meal plans, a principles based approach works best: prioritizing protein, whole foods, and hydration while allowing for real life constraints (like gas station stops, fast food, and department provided meals and snacks).

   

2. Under 1-Hour Workouts, 3-5x Per Week, Is the Move

Long shifts, unpredictable call outs, court, rotating shifts, and the mental toll of the job mean time is their most valuable resource. If their workouts take too long, they’ll either skip them or burn themselves out trying to fit everything in. The sweet spot? 45-60 minutes, 3-5 times per week.

• Why? Because they need time for family, sleep, stress management, and hobbies (normal people needs) that keep them mentally sharp and prevent burnout.

• What Works? Prioritizing compound movements, high ROI exercises, and minimal wasted time. Strength, mobility, durability and conditioning should be addressed without fluff or excessive fatigue.

   

3. Intentional Periods of Lower Intensity/Volume Training Are a Must

Tactical athletes don’t like to slow down. Their mindset is often “go hard or go home” which can work against them if left unchecked. Overtraining, chronic stress, and lack of recovery can lead to injury, burnout, and poor performance when they actually need to be at their best.

• Deloading Without Telling Them: Many won’t voluntarily take a deload week, so sometimes it needs to be built into the program subtly with reduced volume, lower intensity, or more focus on mobility and movement quality. (Shit, I just told you my secret) 

• Autoregulation: Teaching them how to listen to their bodies and adjust training intensity based on stress levels and recovery is crucial for longterm success.

   

 

 

 

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4. Recovery Matters More Than They Think

Tactical athletes pride themselves on being tough. But toughness without recovery leads to diminished performance, increased injury risk, and long term breakdown.

The real game changer is optimizing sleep, hydration, and stress management.

• Sleep: Shift work and callouts make sleep inconsistent, but improving sleep quality (dark rooms, consistent wake times, magnesium, avoiding screens pre-bed) makes a difference.

• Hydration & Nutrition: Dehydration crushes performance, cognition, and decision making. A simple hydration plan and electrolyte intake can significantly improve energy and endurance.

• Active Recovery: Tactical athletes need mobility and durability work, breathwork, and light movement days to counteract the wear and tear of the job.

   

5. Training Must Translate to Real World Performance

Unlike general fitness enthusiasts, tactical athletes don’t train just for the sake of training. Their strength, endurance, durability and mobility must directly translate to their job demands, whether that’s sprinting after a suspect, carrying heavy gear, or handling physically combative situations.

• Grip Strength: One of the most overlooked but essential skills for restraining individuals, handling weapons, pulling hose, throwing ladders, and lifting heavy loads.

• Unilateral & Rotational Strength: Real world movements aren’t always symmetrical. Training needs to include single arm, single leg, and rotational movements for better functionality.

• Conditioning with Purpose: It’s not just about running or lifting... it’s about energy system development: sprinting, rucking, sled pushes, and short bursts of maximal effort are required on top of strength and building muscle mass.

   

6. Stubbornness Is a Factor So Patience and Consistency Win

Not to stereotype, but stubbornness is prominent in this community. Changing their minds on anything they currently believe, especially when it comes to training and recovery, can be an uphill battle. Patience and consistent messaging are key.

• These are people who "run toward the fire" - That same mindset that makes them elite also makes them resistant to slowing down, modifying training, or prioritizing recovery.

• The Fix? Reframing their mindset so that things like deloading, sleep, and smart programming are seen as force multipliers, not signs of weakness.

• Lead with logic and results. They respond to what works, not just theories.

   

Lastly —

Training tactical athletes requires a no bullshit approach that prioritizes flexibility, efficiency, and real world application. Their job is demanding, their time is limited, and their mindset is strong. The key is programming that works with their lifestyle, not against it, while ensuring longevity, resilience, and peak performance when it matters most.

Want to take your tactical fitness to the next level? Stay consistent, be smart about recovery, and train with purpose.