Whether we are preparing for Ranger School, SWAT Selection, or maintaining our fitness for the job; the principles of quality strength and conditioning programs are the same.

We start with our lifestyle. Are we making quality food choices? Getting enough sleep when the job doesn’t steal it? Maintaining our ability to move properly? It doesn’t matter if we are on the perfect program. The hours outside of the gym are just as crucial.

The next step is building our aerobic capacity and total body strength. This isn’t mindless body weight circuits and running. Especially as we get older, conditioning can be accomplished through various modalities to reach our desired outcomes…without destroying our joints. This doesn’t mean we just want to feel like we worked hard. It needs to be goal oriented. Nor should your physical training hinder your performance when you are called upon. We guide you through this process.

As we climb towards the top of the hierarchy we add some intensity and specificity (whatever that is for you). We start to realize the strength gains we have made. We balance this higher volume and more challenging conditioning while maintaining or slightly gaining strength in the process.

Then, only if needed, do we add lactic capacity/power intervals that are often mistakenly the exclusive method used by many coaches. The key is knowing when to add this to the programming, or if you need it at all. Too soon and and your fitness will limit how hard you can push yourself. Worse, your adaptions will be quick, short lived, and interfere with your overall performance when it matters.

The activities and challenges that I prepare you for are not single athletic events. You are not playing a sport for a few hours then recovering for a week. Some will need to perform for days on end, often requiring the reliance on fine motor skills while under fatigue. This is a unique skill set.

What happens if after hours of loaded hiking that elk you have been stalking is now in your sights? Are you prepared to slow your breathing and take a safe and accurate shot?

After a 400m+ foot pursuit are you prepared to take someone into custody? Did you have ability to use your radio properly while chasing the suspect? Do your teammates know where you are? Or are you the officer panicking and unintelligible?

Can you handle 2+ months of sleep and food deprivation while often under 80 to 100 pounds of load? Can you even make it through the initial week of the course?

These events and challenges are not typical. You are not in an office job. Take your profession and hobbies seriously so you can safely return home to your family. Whether that is after your shift or a week in the wilderness.