Just be sure you’re hitting all the basic human movements.
Key Takeaway
Tactical/First Responder populations are often inundated with videos/programming that centers around basic barbell lifts as the primary focus for strength development. Sometimes they're even the focus during conditioning sessions, often including high rep Olympic lifting and/or traditional powerlifts.
These workouts are challenging and can have their place. However, I would argue most individuals in the “tactical” realm can often be served better by using other tools for these goals.
This is particularly true as these men and women age through their careers
There is nothing inherently wrong with any of these lifts. They’re great, assuming they can be completed properly and the person doing them doesn’t have the injury history that could make other options a better choice. As long as the trainee is completing the basic human movements- Push, pull, squat, hinge, loaded carries/abs in most of their sessions, they’re probably on the right track, and we can certainly develop strength using other compound movements.
The Human Movements
The basic human movements as popularized by old school strength coach Dan John are:
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Push
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Pull
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Squat
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Hinge
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Loaded Carries/Abs
I would add in there single leg and arm variations as well. For example, lunge variations/single leg hinges and various single arm pressing.
Part I- Strength
Push
If you are completing a strength session, this is where a loadable compound lift may suit you well. This means if you are doing a “push” movement and training strength, then yes you can use a barbell and do a shoulder press if you can do them pain free and you like them. If you don’t handle these well, there is nothing wrong with using dumbbells, kettlebells, landmine, and single arm variations as your focus. Assuming it is loadable and you can progress it, just find a press variation that doesn’t hurt and fits you for where you’re at in your career. You can still use a barbell, but maybe a shorter range of motion with floor or pin presses could be your movement for a while. If you have access specialty bars are great here as well. Even a few sessions using bands as your primary focus can be fine.
Squat/Hinge/Heavy Lower Body
The same logic can be used for squatting or hinging. Maybe at this stage of your life the trap bar deadlift is going to be your friend. It’s still a compound movement and can build all kinds of lower body power and strength. Or you can still use a barbell and use a shorter range of motion or play around with different holds...maybe front or zerchers suit you better right now. You can also do goblet squats with a weight vest and various KB variations.
Pulls
Pull ups are a great movement for a lot of people. As we get older sometimes tendinitis creeps in our elbows a bit faster than we’re used to with high rep pull ups on a straight bar. Maybe just using rings are using various grips will be the variation that you need to keep everything feeling healthy. Band pull downs and other movements might be great options for a while as well.
Carries/Sled Work
I’ll mention carries because a lot of people don’t do them. These are something that most people can load up on and go for a short walk, anywhere from 10-40 yards and help fill any strength gaps they may have. Try a suitcase variation and see if one side is weaker or more unstable than the other. Don't sleep on the sled either.
These can be loaded up and used in various capacities.
Closing
Here is the thing- the power lifts and Olympic lifts are awesome. They unfortunately just don’t agree with everyone. As long as you have someway to progress your chosen movement- whether it is more sand in a sandbag, one kettlebell to two, or heavier dumbbells the movement should be fair game for our First Responders and Tactical populations. Just train the basic human movements with exercises that you can progress over a few weeks and then move on. If you are dead set on doing the traditional barbell lifts, then maybe as you get older working in a few training blocks away from these lifts could be your ticket to having less wear and tear over the long run.
Next article we will discuss how we can train power without traditional Olympic lifting.
