When I saw that strength coach Joe Defranco was discussing how he structures strength and conditioning programming for tactical populations on his recent podcast I just had to listen. I have never met the man but Joe’s original 2004 article, “Westside For Skinny Bastards” was something that had a huge impact on me as a new strength coach.
This was the first time I read of someone taking as massively successful system like Westside that was designed for powerlifters, and intelligently modifying it to fit a specific athletic population. Usually, modifications in strength and conditioning ruin things...not the case here. I actually used this plan as I was getting ready to start the police academy in my early twenties, and although I would do things a little different now it was a phenomenal template.
In his podcast, Joe brings up something that I discuss in my book and have previously written about...the difference between selection train ups vs what I call the “day to day” training for these populations. I think a lot of people don’t realize the importance of this distinction. This is why in our We Go Home Human Performance Program we offer standalone programs for SWAT and SOF selections build ups and also our monthly plan that is designed to meet the insane demands of these lifestyles.
What You’re Tested On Vs The Job
I have used the exact same example Joe used in his podcast, which was the difference between an NFL hopeful getting ready for the combine vs one already in the league getting ready for the season. The NFL combine has very specific events that the athlete needs to be proficient in. To do as well as possible, one has to at some point get very specific to the events tested to do their best. Training for the tests, vs. true football performance just isn’t the same thing. The unfortunate reality is at this point it doesn’t matter what best serves the athlete on the field. He is getting judged based off of his 40 time, 225 bench, and other events...that is what is going to get him his contract, and he needs to train for it. God willing, when he is in the off season getting ready for the season, or even in season, his training will be different to support performance.
Tactical/SWAT is no different. Some of these selections are going to require you to have the ability to do lots of push ups and sit-ups, and some kind of arbitrary unloaded run distance. Does it matter that there are very few times you’ll ever run a certain distance in shorts and a t-shirt while on the job? It absolutely should...but unfortunately in this case it doesn’t… BUT you still have to do well on these tests in order to in some cases even get your foot in the door. When you get to the team at that point your training can change to reflect the demands of the job.
Does this sound ridiculous? Yes, and this was something I had to come to terms with. When I realized I had to get “good” at high rep sit-ups because that was what I was being tested in at that time in my career, I just had to do it. Despite, in my opinion, the overall uselessness of the event and the correlated back problems it brings to people.
“Specificity works, but at a price.”
- Old School Strength Coach Dan John
Specialize for too long, and that is where overuse and stagnation starts to take over. Don’t specialize at all and your performance will can suffer on very specific events.
Part II will be next week on the topic of Volume.
