Simple Tactical Fitness Template Based on Simple and Sinister

Navy photo by Mass Communication Specialist Seaman Blake Midnight 

First of all, buy Simple and Sinister by Pavel.  You can get the e-copy for $10.  It is worth it.  The basis of Simple and Sinister is the one arm kettlebell swing and Turkish Getups.  In this simple tactical template, this serves as the base of the program.  It is a one stop shop for conditioning, grip strength, core strength, bulletproof shoulders, and lower back stability/strength.  That is a lot of "bang for the buck" for only 2 exercises.  If all you did were these 2 exercises and you got really good at them, you would be awesome and more physically capable than the vast majority of the population, even fellow tactical athletes.  However, adding some simple strength "grinds" can really add a new dimension to this template.  Here is how I lay it out:

Monday: Simple and Sinister (SS), push 5 X 5
Tuesday: AM: SS, pull 5 X 5  PM: ruck
Wednesday: SS, squat 5 X 5
Thursday: AM: SS, push 5 X 5  PM ruck
Friday: SS, pull 5 X 5
Saturday: run or ruck 1-2 hours
Sunday: rest

Mix up the pushing and pulling, using a variety of exercises.  Try different pull-up grips, rows, body rows, and one arm presses, weighted push ups, dips, press, KB overhead press, handstand push ups, and split squats, goblet squats, front squats, lunges, box squats etc....  Go heavy for sets across (google it).   If you can manage the simple and sinister workout with a 70lb kettlebell (better yet and 80 or 90), you have all of the strength you need as a tactical athlete and any other strength accomplishments are largely irrelevant.  If time is short, just do the SS part.  The SS part of this template is the base, the  foundation, and is the most important part.  It is the cake, the rest is icing on the cake.  This is just another way to achieve the kind of sustainable fitness program that covers all bases for the tactical athlete.  It is based on the same fundamental principles as The Tactical Template (see Tactical Training Template link on the right side of the home page).  The keys are sustainable (most important!) and complete.  If you want to last, you cannot jack hammer your way to fitness.  You have to gently nudge your body there, bit by bit, until you reach a really high  level.