Spring 2024 - 11

Intentional programming is one way to achieve
a holistic 80/20 training approach that improves
the efficiency of all energy systems. The most
effective way to program for tactical personnel
is to use the undulating periodization model. This
simply means having low, moderate, and highintensity
days to ensure we are stressing the
body appropriately and giving it the recovery it
needs to adapt.
Baseline testing to understand the current state
is paramount to setting up proper periodization.
Many different tests can be used as a baseline,
such as VO2 max or lactate exercise testing.
Coming off a shift is a great time to do lowerintensity
work. This helps with recovery from
being on shift and deregulates an overstimulated
central nervous system (CNS), as well as the mind
and body. If possible, since a shift is synonymous
with CNS stress, the day before going on shift
should be lower intensity or recovery days as
well. On a 48/96 schedule, this is easier to
accommodate-the first day off shift is lower
intensity, the following two days can be moderate
to high intensity, and the day before going back
on shift is low intensity or recovery. However, this
is tricker with other schedules such as 24/48.
These overall guidelines for avoiding high
intensity immediately before or after a shift are
true for nearly all tactical professionals, not just
firefighters. n
24/48 EXAMPLE SCHEDULE (ORANGE DAYS ARE WORKDAYS)
DAY 1
Total body
lift
DAY 2
Aerobic
condition
MAF
MODERATE MODERATE
24/72 EXAMPLE SCHEDULE
DAY 1
Recovery
REST
DAY 2
Zone 2
training, 30
mins, light
upper body &
stretch
MODERATE
48/96 EXAMPLE SCHEDULE
DAY 1
Recovery
REST
DAY 2
Zone 2
training, 3060
mins, light
upper body &
stretch
LOW
DAY 3
Warmup,
spring
intervals
zone 4,
200M (6x)
MODERATE
DAY 4
Aerobic
condition
zone 2
&meditation
LOW
DAY 5
Zone 3,
30 mins,
lower body,
core, & stretch
MODERATE
DAY 6
Warm-up
stair intervals
20 mins,
upper body &
stretch
HIGH
REST
tacticaltrainingandconditioning.com | 11
Recovery
DAY 7
DAY 3
Aerobic
conditioning
zone 2 &
meditation
LOW
DAY 4
Warmup,
HIRT,
stretching
HIGH
DAY 5
Zone 3, 20
mins, lower
body, core &
stretch
MODERATE
DAY 6
Recovery
REST
DAY 7
Zone 2,
upper body,
core &
stretch
LOW
DAY 3
Aerobic
zone 2 &
Meditation
LOW
DAY 4
Aerobic
condition &
core
HIGH
DAY 5
Total body
lift
MODERATE
DAY 6
Aerobic
condition
LOW
DAY 7
Total body
lift
MODERATE
http://www.tacticaltrainingandconditioning.com
Spring 2024

Table of Contents for the Digital Edition of Spring 2024
