Aerobic conditioning models have been in athletics for an incredibly long time. However, CrossFit has given some of these models great press over the last decade or so. Tactical personnel tend to love a challenge and it's no wonder those specific communities latched on. However, with certain methods being put into these communities by CrossFit training; the result can be devastating. Some of these aerobic models were programmed poorly, or just plain stupidity in hopes of making training “difficult”.

In this article; I hope to shed some light on the aerobic models that I love to use within my training of tactical athletes. I have included 5 different training models along with their acronyms & descriptors below to inform coaches of the vernacular used in this article:

AMRAPs – As Many Rounds As Possible: The AMRAP intends to complete a certain number of reps of an exercise within a minute, then rest until the next minute begins. This method is fantastic for building a cardiovascular base and hitting Zones 3-5 heart rate ranges


EMOMs- Every Minute On The Minute: completing a certain number of reps of an exercise within a minute, then resting until the next minute begins. Due to the rest, the athlete gets after completion of the volume; the athlete can load this aerobic method higher than the AMRAPs to maintain muscle mass & increase power/strength in certain cases while building the aerobic base.

RFT – Rounds For Time: Complete rounds of specific exercises for time. This method is the most taxing on the CNS. Mainly due to all-out effort and bringing out the competition if applicable in a team/group setting. For coaches, it is super important to make sure we build upon the AMRAP and
EMOM methods as regressions prior so the form doesn’t get compensated &the athlete has a wider aerobic base to recover from this harsher training method.

TT- Time Trails: Set a time or duration where the goal is to complete a specific task for time and or max score. These are great to use competition at the end of a workout or as a stand-alone conditioning day. The main consideration for S&C coaches is to ensure the duration lasts over 4 minutes in length if the goal is to effectively create change in the aerobic energy system. Anything less than 4 minutes is generally going to be developing more anaerobic qualities.

LSD – Long Slow Distance: This method can be used predominately for athletes who have testing protocols to ruck, row, swim, & hike over longer distances. Ideally, this is anything over 15 minutes in duration while holding a zone 2-3 heart rate range.

How I Structure My EMOMs, AMRAPs, RFTs, Time Trails, & LSD:

With the popularity of CrossFit in the tactical setting; it has led to more injuries than most other training programs out there because it does not consider the demands placed on tactical athletes. These injuries (both minor and major) affect the outcome of the unit or squadron within its overall capabilities.
However, it does not mean this method of training can’t be modified to assist tactical athletes. Below are the templates that I use to help structure time ranges & limits within the tactical setting. However, the final call on volume is dictated by uncontrollable factors within the unit’s leadership, training tenure,
schedules, etc.
Note: The following examples assume that a primary movement (bench, squat, deadlift, or Olympic variations have been performed prior)

EMOM/AMRAP/RFT – Number of movements & volume ranges for rounds/time:

3 Movements Only
EMOM (3 Movements) 9-21 minutes range
AMRAP (3 Movements) 7-15 minutes range

RFT (3 Movements) 3-8 rounds
1. Power Movement or Combo Movement
2. Core or Carry
3. Cardio or sled

4 Movements Only
EMOM (4 Movements) 12 – 24 minutes range
AMRAP (4 Movements) 12-25 minutes range
RFT (4 Movements) 3-6 rounds
1. Opposite movement of the primary main block
2. Opposite movement of #1
3. Core Carry or Cardio
4. Cardio or sled

5 Movements Only
EMOM (5 Movements) 15- 30 minutes range
AMRAP (5 Movements) 15-30 minutes range
RFT (5 Movements) 2-5 rounds
1. Power or Combo Movement
2. Opposite movement of the primary main block
3. Opposite movement of #1
4. Core Carry or Cardio
5. Cardio or sled

Time Trial Examples: (Note: I limit my time trails to under 15 minutes, when possible, this helps the tactical athletes keep a faster pace/higher load than the LSD training that will be reviewed in the next method).
8-minute max calories on the assault bike
9-minute sled push max distance
10-minute swim for laps
11-minute max distance on the C2 rower
12-minute backward sled drag for max distance
5K row for time

2 mile run for time

Long Slow Distance Examples: (Note: I tend to have a minimum time of 15 minutes to enter into the zone 2 training range that is needed. However, I cap all zone 2 work right at two hours. The goal is to create a tactical athlete, not the next greatest marathon runner)
15-minute swim
20-minute run
30-minute bike ride
1-hour ruck
2-hour hike

Coaches Note:

For all the training models, the range structure starting point is the same. Please note that this is not a static structure. This is meant to be a starting point to allow other coaches to modify and adjust based on whatever phase of physical development the athletes are in. I do not personally use ONLY
these templates. I have modified and adjusted many of my own in the past.

For all five methods/models make sure the load is performable under longer periods and higher heart rates once achieved (if needed). Loads can be standardized and modified based on training age, personal preference, etc. For the long slow distance, it is imperative that the athlete be kept between
zone 2-3 heart rate ranges for overall development.

Conclusion:

In summary, I have used these models and training methods to increase work capacity & the aerobic base within all tactical units I have worked with. Note that no training model above is written in stone. Please steal and use these to help enhance the effectiveness of your programming as a coach,
while maintaining a good structure program for your athletes who like the “high-intensity CrossFit” feeling or finding out what time limitations are beneficial for tactical athletes without jeopardizing the mission at hand.

Feel free to connect with my Instagram @Coach_Telegadas or reach out to my
coaching email CoachKostaTelegadas@GMail.com to talk shop about programming & life as a TSAC!