Developing the Tactical Athlete
Developing the Tactical Athlete
Times have changed since soldiers just ran and carried weight. Most Militaries now look at a more well rounded approach to physical training. This shift has given rise to the concept of the “tactical athlete": a soldier whose physical capabilities are purpose built to meet the unique challenges of military operations. Developing a tactical athlete requires an evidence based approach that focuses not just on fitness for fitness’s sake, but on building strength, endurance, resilience, and mobility in a way that enhances operational performance and reduces injury risk.
1. The Tactical Athlete Defined
Tactical athlete is just a buzz word term that describes how soldiers need to approach physical fitness compared to the previous generations. Soldiers need to start training smarter and more informed. A Soldier is not a powerlifter, marathon runner, or gymnast yet they must possess elements of each. As a soldier you need the strength to lift and carry heavy loads, the endurance to operate effectively over extended periods, the mobility to move efficiently under load, and the resilience to recover and repeat it all, often under extreme stress.
2. Building a Strong Foundation: Base Strength
Strength is the cornerstone of physical performance. For the tactical athlete, base strength is essential for every day military tasks. It enables soldiers to carry heavy kit, lift casualties, move obstacles, and sustain physical tasks over time. Having a solid foundation in strength, also helps reduce the risk of injury. Training should prioritise movement quality before load, ensuring soldiers build strength safely and sustainably.
3. Aerobic Capacity: Endurance for the Long Haul
While high-intensity training is often glorified (although important), developing aerobic capacity through zone 2 training is so important as it acts as the engine. This allows soldiers to carry out sustained patrols, long marches, and multi-day operations.
A robust aerobic base supports:
Improved energy system efficiency
Faster recovery between high-intensity tasks
Reduced fatigue and better decision-making under stress
This doesn’t just mean running more. Training should include:
Zone 2 cardio (steady-state work to build aerobic base)
Load carries, with progressive load and distance
Intervals and tempo runs to improve lactate threshold
4. Mobility and Movement Efficiency
Mobility is not just about stretching, it’s about having the control in the range of motion to move effectively under load. Poor mobility limits strength potential, compromises endurance, and increases injury risk.
Soldiers need mobility that:
Enables them to squat, hinge, crawl, climb, and lift efficiently
Supports posture and load carriage over distance
Prevents compensatory movement patterns that lead to overuse injuries
Mobility training does have to be done in separate isolated sessions. It can be integrated into normal sessions using dynamic warm-ups, active recovery, and mobility drills that complement the rest of the training programme. Think of mobility as the glue that binds strength and endurance into fluid, efficient movement.
5. Resilience: The Sum of All Parts
Physical and mental resilience is the capacity to withstand, recover from, and adapt to physical stress. All of which are essential for soldiers. Carrying weight and soldiering in general can suck, regardless of your fitness levels, and if you are not mentally resilient you will not succeed.
Resilience is built over time through intelligent training, good sleep, effective nutrition, and a culture that values high standards and personal pride.
Conclusion
Building a physically resilient, well-rounded soldier requires more than ticking boxes on a fitness test. It demands a structured approach that prioritises base strength, aerobic capacity, and mobility, underpinned by a culture of professionalism, pride, education, and continuous development.
Whether in the gym, or in the field, every training session should move the soldier closer to operational readiness, not just physical fitness. In the end, the goal is simple: soldiers who are fit for the task, resilient under pressure, and ready for anything.
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Nindl, B.C. & Alvar, B.A. (2020) ‘Physical readiness and resilience: Integrating training and recovery for the unpredictable demands of military life’, Military Medicine, 185(Suppl. 1–2), pp. 3–8.
Sporis, G., Simunic, B., Galić, V. & Markovic, G. (2010) ‘Integrated training for soldiers: Balance between strength, endurance and mobility’, Journal of Strength and Conditioning Research, 24(11), pp. 2951–2962
Williams, A.G., Rayson, M.P. & Jones, D.A. (2002) ‘Effects of basic training on material handling, aerobic fitness and physical task performance in British Army recruits’, Ergonomics, 45(4), pp. 248–260.
