Winter 2025
Training the tactical athlete’s energy systems
Dave Lawson, SCCC, Norfolk Naval Base

When training the Special Operations Warrior, one must take into account that all energy systems must be trained so that the operator can perform their duties regardless of the mission needs. During a mission, an operator may be called upon to use all energy systems at some point to complete the mission successfully.

Training must be completed in a manner that is specific to the mission needs. To do this, we must incorporate multiple exercises, movements, and conditioning practices that help in developing those three energy systems so that they may be used when called upon as the mission situation changes. The challenge of developing the conditioning level for a Special Operator is to be good at each energy system so the training should not focus on one specific area of conditioning. In the words of the operators themselves, “We are always carrying something”. For that reason, in many of the training workouts, different loads might be used. Heavy loads (ruck training) or light loads (tactical vest). Training must develop both strength and endurance.

HOLISTIC CONSIDERATIONS

Training also needs to be flexible when the Operators are not deployed due to ever-changing schedules. When not on deployment, additional stressors are added to the routine such as social commitments and additional schooling. The goal is to have continual positive physical development throughout the year using a detailed plan.

WARM UP CONSIDERATIONS

Each session should begin with dynamic warm-ups. The warm-up and CNS prep need to be relevant to the focus for that day and take into account any previous injury issues. A warm-up session length can be effective in just five minutes if the movements target specific needs. The obvious benefits of a good warm-up program include:

  • Increasing core body temperature
  • Increasing heart rate and blood flow
  • Increasing flexibility
  • Improving range of motion in the joints

CONDITIONING CONSIDERATIONS

Conditioning workouts in the program may range from running, Metcons, swimming, lifting, biking, and rowing. It is advised for the operator to mix up the conditioning each day rather than do the same type of exercise to prevent overtraining issues related to repetitive movements and as we have mentioned to train all energy systems.

Conditioning sessions that are combined with weight training should be planned carefully. Sessions should take into consideration the focus of that day. If the goal is lower body strength development, then the running should be planned with care not to cause or lead to lower body or lower back issues. The same consideration should be made for upper body training and/or pool training.

Conditioning should take place on different surfaces and in environments. Switching surfaces (sand, grass, turf, hills, steps, and water) to adapt to the differences (hard, soft, and uneven) may also prevent overtraining. Conditioning should be completed in different weather conditions like rain, snow, wind, and heat. This may condition the mind for working in these challenging environments. Preparation needs to be made before training in the heat or cold environments for safety.

TACTICAL CONDITIONING CONSIDERATIONS

Special Operators must have the ability to swim long distances, ruck many miles, and perform explosively. The focus should be to increase the VO2 max and to improve work capacity. Building an aerobic base is vital for an operator performing a mission that may last from long hours to many days in potentially extreme and challenging environments. They must have the ability to recover quickly and perform.

CONDITIONING EXAMPLES:

Aerobic Conditioning:

  • Distance runs at least 60:00 in length (Zone 2-conversation pace).
  • Tempo Runs (intensity is increased with tempo running compared to a distance run which is slow and consistent in intensity).
    • 1⁄4 or 1⁄2 mile repeats at the mile run pace/walk to recover.
    • Sprint 100m/Quick Walk 50m/Sprint 100m/Quick Walk 50mx10.
    • 5:00 easy/10:00 tempo/5:00 easy/10:00 tempo/5:00 easy.
    • Metcons (bodyweight/weights).
      • 400m treadmill run/25m x 2 sandbag carry/15 cal SkiErg–x 4 rounds
      • 10 Box jumps/15 cal Assault Bike/10 Push Ups/10 TRX Inverted Row x 4 rounds
      • 3 round for time: 50’ lunges/10 push ups/30 BWT Squats/10 pullups

Ruck Training using 35-50lbs

  • 2-4 mile rucks with the goal of 15:00 or less per mile.
  • A ruck workout may also be split 2 miles pre-lifting and 2 miles post-lifting

Hill Training on a Treadmill

Treadmill hill workouts are safe and easy on the body. The incline can be set to the desired intensity. This is an optimal time to make sure the Operator’s kit fits well.

**CAUTION

  • Care must be taken to not overtrain when combined with other training like heavy compound lifting.
  • Foot care is a priority. Good stable boots/shoes need to be broken in and fit well.
  • Avoid running with the ruck. Work on walking technique and stride rate to help mitigate any possible injuries (lower body) that may occur from the constant stress of running with the ruck.
  • Rucking once per week should be adequate when being used in a well-rounded program.

Anaerobic Conditioning Interval Training:

  • Crossfit Training (add to workouts carefully)
  • 300-yard Shuttle Run (12 x 25yds)
  • Combative sports (Jiu Jitsu, Wrestling, Boxing)
  • Battle Ropes
  • Obstacle courses

Sprint Training

Incorporate various distances during training with a 1-3 work/rest ratio.

  • 400m/200m/100m/50m/25m/10m
  • Resisted sprints
  • Weighted pushes/pulls

Calisthenics:

  • PT Workouts using bodyweight movements

Swimming:

  • Treading water
  • Combine calisthenics and swimming
  • Distance swims

Athletic Component:

  • Running Mechanics
  • Acceleration/Deceleration Drills
  • Short-spaced agilities
    • Agility ladders/Cone drills/Dot drills/Short Shuttles/Mini hurdles

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The physical readiness program developed for special operators by the High-Performance Staff is a team effort. The program team consists of the HPP manager who coordinates the staff which is made up of strength coaches, athletic trainers, physical therapists, cognitive specialists, and nutritionists. All work as a team to provide the special operator with a holistic plan to help ensure mission success.