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How long should First Responders and Tactical Populations rest between sets? Key Takeaway Tactical populations and First Responders are often inundated with workout programs that have lim...

How this looks in our programming, and why it works.   Key Takeaway You’ll often see in our strength programming the statement “build up” or “work up” to a heavy set of 5 or a range of 4-7 reps. Th...

First Responders and Tactical Populations don't have to necessarily hit a one rep max to measure strength.  Key Takeaway When training First Responders and Tactical Populations it is valuable to kn...

If your organization has low physical standards you have already created the condition for mediocrity.  The same happens if they don't make any sense.   Join us for our current Training Phase on T...

Box jumps are an incredible tool to train lower body power. Why is it rare to see this concept applied to the upper body?   Key Takeaway Box jumps are a commonly used exercise to develop lower b...

How to rotate your main movements to avoid overuse and injury and still gain strength.   Key Takeaway In our current live programming, BUILD, we are concentrating on strength and aerobic capacity. ...

Physical qualifications of Miami SWAT team and how our Prep Program fits. Key Takeaway SWAT selections vary widely through police departments and it is often challenging trying to find the exact...

Why our first 8 weeks of training is primarily Zone 2/3    Key Takeaway Our current phase, BUILD, will primarily be training the aerobic system during our dedicated conditioning sessions. Why? Th...

What changes in strength and conditioning for these professions? Not much. Other than volume. New phase starts January 5th. Key Takeaway In earlier articles I went in to the training capacities th...