Spring 2023 - 28

Developing a
STRONG & POWERFUL BASE
By Tactical Training & Conditioning Staff
W
ithout question, the " squat movement "
is one of the most productive multi-joint
strength training exercises available to develop a
strong and powerful base. Any movements that
include flexion and extension at the knee and
hip, and in most cases, the ankle, are qualifiers.
The muscle complexes of the lower back, hips,
and lower extremities act as the body's base
and ballast, providing balance and power in
just about every physical activity. Some of the
largest muscles in the body are housed in these
areas, and they possess significant potential for
growth, strength, and power improvements.
The target areas that must be consistently
addressed are the muscles of the pelvis, thigh,
hip flexors, and lower back structures.
With those points in mind, let's examine some
of the options to address these areas.
WARM-UP WORKOUTS
BODYWEIGHT SQUATS
Arms crossed over the chest or extended
Information used from former Michigan State
University football strength coach Ken Mannie.
28 | Tactical Training & Conditioning | Spring 2023
straight out. Shoulders pulled back, chest
expanded, and lower back relatively flat. Feet
slightly wider than shoulder width, depending
upon leg length. Longer lower extremities require
a wider stance. Heels pressed flat through the
entire movement. Knees track directly over toes
without excessive deviations on descent/ascent.
On the ascent, head and shoulders drive upward
and initiate through the heels and mid-foot area.

Spring 2023

Table of Contents for the Digital Edition of Spring 2023

Interactive Ad Index
Editor's Video
EMT & Fire
Military
Police
Crunch Time - When to Incorporate Interval & HIIT Workouts
Developing A Strong & Powerful Base
Weight Room Design to Fit Your Philosophy
Developing Data Management
Ready to Serve
Extraordinary Extensions
Spring 2023 - 1
Spring 2023 - 2
Spring 2023 - 3
Spring 2023 - 4
Spring 2023 - 5
Spring 2023 - Interactive Ad Index
Spring 2023 - 7
Spring 2023 - Editor's Video
Spring 2023 - 9
Spring 2023 - 10
Spring 2023 - 11
Spring 2023 - EMT & Fire
Spring 2023 - 13
Spring 2023 - Military
Spring 2023 - 15
Spring 2023 - Police
Spring 2023 - 17
Spring 2023 - 18
Spring 2023 - 19
Spring 2023 - 20
Spring 2023 - 21
Spring 2023 - Crunch Time - When to Incorporate Interval & HIIT Workouts
Spring 2023 - 23
Spring 2023 - 24
Spring 2023 - 25
Spring 2023 - 26
Spring 2023 - 27
Spring 2023 - Developing A Strong & Powerful Base
Spring 2023 - 29
Spring 2023 - 30
Spring 2023 - 31
Spring 2023 - Weight Room Design to Fit Your Philosophy
Spring 2023 - 33
Spring 2023 - 34
Spring 2023 - 35
Spring 2023 - Developing Data Management
Spring 2023 - 37
Spring 2023 - 38
Spring 2023 - 39
Spring 2023 - Ready to Serve
Spring 2023 - 41
Spring 2023 - Extraordinary Extensions
Spring 2023 - 43
Spring 2023 - 44
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https://www.nxtbook.com/greatamericanmediaservices/TAC/fall-2022
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