Comprehensive System to Transform
Former Athletes into Tactical Operators
From a team athlete /\ to tactical athlete \/
The article was inspired by a question.
"What is the most weight one person had to lose to get ready to serve that you have prepared?"
Preparing individuals to transition into demanding roles within tactical professions, such as the military, police, firefighting, or special operations, requires a multi-phased and structured approach. This is particularly true for former athletes, including college football players or powerlifters, who may need to shed significant weight—often between 80 and 100 pounds—and shift their fitness focus from strength-oriented training to regimens centered on endurance, stamina, and agility. We have had dozens of people lose 80- 100lbs and serve in the toughest of professions (Navy SEAL, SWCC, Ranger, Army SF, etc). Here's an in-depth look at the process, methodology, and goals of this type of training system.
Initial Focus: Non-Impact Cardio and Weight Loss
Get out of the Weight Room and onto the Cardio Machines or Swimming Pool -The journey toward tactical readiness begins with a focus on non-impact cardiovascular exercise and a shift away from traditional weight room workouts. Many of these individuals, accustomed to powerlifting or bulking as football linemen, need to prioritize weight reduction over gaining muscle mass. Here's how this is achieved:
· Non-Impact Cardio and Muscle Stamina: Activities such as cycling, rowing, and swimming become the foundation of the fitness program. These exercises reduce joint strain while promoting cardiovascular endurance and calorie burn.
· Diet Adjustments: A significant change in dietary habits is crucial. Reducing caloric intake to approximately 2,000 calories per day—far less than the caloric needs of a lineman—helps to shed fat while preserving essential lean muscle mass.
· Strength Maintenance: While strength training remains secondary, ensuring a baseline level of functional strength is essential. This is achieved through calisthenics and bodyweight exercises.
During this phase, the goal is to transition the athlete's body from a power-focused framework to one optimized for endurance and overall conditioning, enabling quick recovery from high-repetition movement.
Transition to Tactical Fitness: Emphasizing Endurance and Mobility
As weight begins to drop, the focus shifts toward developing the key components of fitness required for tactical professions. This phase incorporates Seasonal Tactical Fitness Periodization, specifically adapted from the Spring/Summer training cycle, regardless of the time of year. The primary objectives for this group of athlete include:
· Endurance: Building the capacity for sustained physical effort through running, rucking (weighted marches), and swimming. These activities mirror the physical demands of military and first responder roles.
· Muscle Stamina: Developing the ability to perform repetitive, sustained movements through high-repetition calisthenics such as push-ups, pull-ups, and sit-ups.
· Flexibility and Mobility: Enhancing range of motion and reducing injury risk through targeted stretching and mobility exercises.
· Grip Strength: Strengthening grip through functional training is essential in many tactical tasks, from scaling obstacles to handling equipment.
If the student's athletic history is strength, power, speed, the primary focus must be the list above. However, maintaining some of the strength, power, speed is needed and we do that with block periodization when needed.
Here is the complete list of components of fitness that a tactical athlete must develop
As you can see, becoming a tactical athlete requires being good at everything, rather than great at a few things and horrible at others.
At this stage, maintaining secondary fitness attributes such as strength, power, speed, and agility remains important but takes a backseat to the development of endurance and mobility.
Preparation for Tactical Fitness Tests
A key milestone in the training program is acing the fitness tests required for entry into tactical training programs. These tests often emphasize calisthenics and cardiovascular endurance, with standards varying by branch and profession. We call this Phase 1 of tactical fitness, and it includes:
· Military Physical Fitness Tests: Push-ups, sit-ups, pull-ups, timed runs, and swimming standards. Combat fitness tests will consist of exercises such as lifting and sprints, too.
· Police Academies: Obstacle courses, timed sprints, grip test, and agility drills.
· Firefighter Fitness Tests: Endurance runs, stair climbs, and strength-based tasks involving equipment carried and worn.
Meeting and exceeding these benchmarks is the first step to gaining acceptance into the desired training or academy program.
Training for Specific Professions
Once fitness test readiness is achieved, the program shifts to preparing individuals for the rigors of their chosen profession. Special Ops programs with high attrition rates require additional training beyond the fitness test. Get Specific and include job-specific physical and mental conditioning:
Military Special Operations: Preparing for grueling selection programs such as Navy SEAL BUD/S, Army Special Forces Qualification Course, or Ranger School. Training emphasizes swimming under stress, running longer distances for time (4-6 miles), ruck marches with heavier loads/long distances, and advanced calisthenics.
· Firefighter Academies: Strength and endurance for tasks such as carrying heavy equipment, breaking down barriers, and rescuing individuals from burning buildings.
· Police Training: Agility, speed, and strength for tackling suspects, scaling walls, and handling high-stress environments.
Timeline for Transformation
Transforming an individual with 80 pounds to lose into a tactical-ready candidate typically takes 8 to 12 months. The timeline varies based on the starting fitness level and the specific demands of the chosen profession. Key phases include patience PLUS the following:
· Months 1–3: Weight loss and non-impact cardio and calisthenic focus.
· Months 4–6: Introduction of longer endurance training, pacing drills for running, and calisthenics for muscle stamina. (Swim with fins, rucking, timed runs, fitness tests etc)
· Months 7–12: Advanced job-specific preparation and fitness test refinement. (Pool skills, longer runs, rucks, swims with fins, load-bearing activities).
Conclusion
The transformation of former athletes into high-performing tactical professionals is a meticulous yet rewarding process. One of my favorite things to do is to help someone lose 80-100lbs and see them reach their professional goals. By focusing on weight reduction, endurance, and mobility while maintaining strength and power, these individuals are equipped to excel in their chosen fields. The Seasonal Tactical Fitness Periodization approach ensures a structured progression, enabling them to meet the demands of military, police, firefighting, and special operations roles. Ultimately, the goal is not only to prepare them for the physical challenges ahead but also to instill confidence, resilience, and a sense of purpose in serving their communities and nations.
Time to Get Ready!
You stand on the brink of something extraordinary—the chance to serve your country while developing the skills that could shape your future. As the Army sets ambitious goals and exceeds them, consider what role you want to play in this exciting transformation. Visit Stew Smith Fitness to learn about comprehensive training programs designed to help you excel in your Army journey. This is your moment—embrace it and start training for a rewarding career today! New Never Quit Mindset Book, eBook, Audio Book, and Online Video / Audio Course
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I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
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