Winter 2023 - 33

twists, bicep curls, tricep extensions, and
Olympic lifts (hang clean, power clean,
power snatch).
* Included are exercises that emphasize placing
stressors and an external load on the anterior
core (front & goblet squat). They also have
a direct translation to certain movement
patterns that are tested in the United States
Army Combat Fitness Test, but can be
considered as a more athletic movement
to the back squat and can positively affect
optimal physical performance.
* Bodyweight Exercises - pull-ups (wide,
close, and reverse grips), straight arm dead
bar hangs, push-ups, planks, TRX Bands
suspension squats, IYT, face pulls, med ball
squat to throw, med ball slams, running,
rucking, sprinting, swimming.
* Unconventional methods - sandbags, heavy
bags, wheelbarrow carries, to name a few.
* Flexibility & Mobility Exercise Techniques &
Programming - Mobility is affected by one's
ability to move freely through coordination
and without restriction. Flexibility does not
indicate the ability to move but rather the
ability for one to develop a range of motion
for one's muscles, ligaments, and tendons.
Stability is the ability to maintain control of
joint movement around its axis.
* Types of Stretching - static, ballistic, and
dynamic. Dynamic stretching is considered
one of the premium forms of stretching.
Furthermore, it aids in optimal sports
performance by increasing the range of
motion and the force, power, and sprint and
jumping output. n
Daniel J. Borowick, MS, CSCS, is a
former DEA Special Agent and Physical
Task Test Administrator. He has more than 27
years of tactical experience in state and federal
law enforcement. Currently, he is a strength and
conditioning specialist as a private contractor
serving the US Army's 1st Armored Divisions
H2F Program. Any inquiries concerning this
article and a program designed to achieve
optimal physical performance and human
movement to be a better tactical athlete can be
directed to Borowick at Dmexfit@gmail.com.
tacticaltrainingandconditioning.com | 33
http://www.tacticaltrainingandconditioning.com
Winter 2023

Table of Contents for the Digital Edition of Winter 2023
