Tactical Athlete Training: How to Break Through the Physical and Mental Barriers

Have you ever considered that a way to build more resilience (also known as "mental toughness") is to do things you are not good at? We start off thinking there is no fun in doing things we hate (because we are not good at them). But we will see quick improvements with anything new we try -- at least at first.

Sure, there is a learning curve during the training phase, but the improvement curve runs nearly parallel to it as you start trying something new. For instance, many competitive runners will run right past the pull-up and dip bars, avoiding any upper-body training, and it shows. However, by mixing in an upper-body workout with calisthenics a few days a week, many runners can turn poor PT test scores into above-average scores in just 4-6 weeks. The same performance curve applies to beginners at weightlifting and even weight loss.

There can be excitement in these first few weeks and months while trying something new. This will build humility and self-confidence and increase your willingness to try new things. This growth mindset can be produced with just a little effort and treating yourself like a beginner.

So what was your first breakthrough with your fitness and mental and physical barriers? We all have them at some point in our lives, but if you have not accepted this personal challenge, consider what I did to help break through in transitioning to a tactical athlete.

Becoming a tactical athlete requires setting your current strengths aside to focus on improving weaknesses while maintaining strengths. The goal is to get good at everything, not be great at any one event with the opposite weaknesses. The challenge here is improving strength, power, speed, agility, cardio endurance, muscle stamina, flexibility, mobility and grip strength to build a more durable operator, with a sufficient capacity to handle any job.

When you start this journey, there are elements of fitness you will hate to do. Many tend to double down on their strengths "to be the best at something" but neglect to improve their weaknesses. Any weakness undeveloped will be exposed within the first week of any military selection training or, worse, in a situation where your fitness level may be a determining factor in life or death.

For instance, some people hate running and would rather lift. Some people love to run and hate to lift. Some people can't swim. We all have a weakness to develop to "get good at everything." My answer to remedy this has been the addition of periodization training throughout the year. I call it Seasonal Tactical Fitness Periodization, where each season of the year has a different training focus.

Spring or summer focuses more on calisthenics and cardiovascular training; think PT tests or longer runs, rucks and swims. The fall and winter focuses more on lifting for strength/power with added speed and agility; think durability training for load-bearing activities, obstacle courses and new tactical fitness tests like the Army and U.S. Marine Corps Combat Fitness Test (CFT).

What periodization allows you to do throughout the year is to have some fun with your strengths. But it also allows you to pull in some of your weaknesses so they become less of a weakness. These are also mentally challenging and will test your patience and confidence in your abilities.

For instance, if you cannot swim, you should take lessons. Or you can take a yoga course or add in mobility days if flexibility and mobility are weaknesses for you. Assessing yourself constantly is a requirement to determine your strengths and weaknesses. Otherwise, you are just guessing.

When I tell people what periodization is, they have likely done it but did not realize they were doing it. Typically, before a football season, what did you do? You lifted weights, got strong and ran some sprints. That's preseason training. That is a cycle of periodization. During the season, you lifted weights, did some maintenance training and practiced a lot. So that's your in-season training cycle. And then, in the postseason training cycle, you likely played another sport or you did some maintenance training, with an emphasis on recovery to nurse any aches and pains. Then you get ready for the next preseason.

That's what periodization is. It's just cycles through the year where you focus on specific elements.

Periodization training is also a break from the same old workout focus, as those can get monotonous. Every year, every quarter, consider adding something new to your training. It is as much a mental break as a physical break. For instance, if you push a hard running and calisthenics cycle throughout the summer, you may get excited to get into the weight room, add some weight and reduce the reps and mileage of the previous cycle.

It's just fun and a change of pace. You may enjoy pushing yourself in ways that make you a more well-rounded athlete, with newfound confidence and abilities you thought were unattainable.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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