Quote Originally Posted by Corse View Post
https://mtntactical.com/knowledge/st...th-assessment/

This was a fairly popular training program back a few years ago, you should look at their standards.
I'm pretty familiar with Rob Shaul's work, and I've done a couple of his programs. They're still good, IMO, though I use them more for training to something specific than I do for general day-to-day stuff. His standards are reasonable, though.

For him, these are the "Tactical Athlete" standards
  • Front squat: 1.5x bw
  • Hinge lift (AKA deadlift): 2x bw
  • Bench press: 1.5x bw
  • Pull ups: 15 reps



I also came across a lot of other trainers with their own variations.

Jonathan Pope at Building the Elite:
  • Deadlift: 1.75x bw
  • TB Deadlift: 2x bw
  • BB Squat: 1.75x bw
  • BB Front Squat: 1.5x bw
  • Weighted pull up: +50% bw for 1 RM
  • Rear foot elevated split squat: 1x bw for 10 reps
  • KB Overhead PRess: 45% bw
  • Bench press: 1.25x bw


Nate Morrison did a series of write ups for spotter up years ago with these numbers:
  • Weighted pull up: +60% bw for 1RM
  • Snatch: 120% bw
  • Overhead press: 125% bw
  • Bench press: 150% bw
  • Lunge: 150% bw
  • Clean: 150% bw
  • Squat: 200% bw
  • Deadlift: 250% bw


Looking through that, there are similarities between them. I'm also just curious in general for those who have "been there done that" if there was a trend or expectations.

Quote Originally Posted by TheTick
Anyway, I came across Brute Force sandbags at a Tactical Games and my eyes were opened to the more functional side. I do all my workouts with a combination of a PC, sandbags (usually 58#), pull-up bar, drag sled, TRX, 35# KB, jump box and adjustable DBs to 52.5# (I think that's the weight). I'm infinitely more functional for my job (LE patrol/SWAT) while being also infinitely more available due to zero time out due to big injuries. BF, Street Parking and companies like them have great programs (BF is currently free) that send you daily workouts.
Personally, I've also become a big fan of sandbag and kettlebell work to add to my main strength movements. Over time, I've drifted towards strongman-style sandbag work with 100 lb - 200 lb sandbags. There's just something satisfying about picking up and moving things that would otherwise prefer not to be moved. It's a lot of carryover into other day-to-day tasks like helping a friend move furniture.