Introduction

Welcome to Outperform Fitness, where our mission is to help aspiring and actively serving tactical athletes develop the strength and conditioning necessary to excel in their respective fields. As a strength and conditioning coach and Australian Army Veteran, I understand the importance of muscle development for tactical athletes. In this blog post, I'll discuss the significance of muscle mass in injury prevention and share tips on how to effectively increase muscle mass for optimal performance.

Why Muscle Development Matters for Tactical Athletes

Tactical athletes, including firefighters, military personnel, law enforcement officers, and security personnel, are exposed to a wide range of physical demands that can place a significant load on their bodies. As a result, they are more prone to injuries compared to individuals in other professions.

The physical demands of their jobs often require tactical athletes to carry heavy equipment, navigate difficult terrain, and execute explosive movements—all while under high levels of stress. This combination of load and intensity can put significant strain on their bodies, increasing the risk of injury. Developing muscle mass can help protect their joints and reduce the risk of injury, acting as shock absorbers and maintaining good posture and balance.

Tips for Increasing Muscle Mass

1. Target each muscle group: Focus on each muscle group with 10-20 working sets per week to ensure balanced and comprehensive development. This approach helps build overall strength and prevents muscular imbalances that could lead to injuries.

2. Use workout splits: Incorporate workout splits such as whole-body workouts or upper/lower splits to maximise muscle growth potential. This strategy allows you to focus on specific muscle groups during each session and helps prevent overtraining.

3. Prioritise compound exercises: Choose exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses. These movements engage more muscles, promoting greater overall muscle growth and functional strength.

4. Maintain proper nutrition: Ensure that you are consuming enough calories and nutrients to fuel muscle growth. Focus on a balanced diet rich in protein, complex carbohydrates, healthy fats, and essential micronutrients.

5. Get adequate rest and recovery: Give your muscles time to recover by allowing at least 48 hours between training the same muscle group. Adequate sleep and rest days are crucial for muscle repair and growth.

Here's an upper body workout to kickstart your body armour.

A) Bench Press 4 sets x 8-12 reps, 90sec rest

Superset: 3 sets, 90sec rest

B1) Weighted Push Up x 8-15 reps

B2) Single Arm Bench Row x 8-12 reps

C) Dumbbell Lateral Raise 3 sets x 8-12 reps, 90sec rest. Drop set your final set!

Superset: 3 sets, 90sec rest

D1) Machine Seated Chest Fly x 10-15 reps

D2) Cable Tricep Extension x 10-15 reps

Conclusion:

Developing muscle mass is essential for tactical athletes to improve their performance, prevent injuries, and maintain overall health. By following the tips above, you'll be on your way to achieving your muscle development goals and performing at your best while reducing the risk of injury. Stay committed and consistent, and you'll witness the results of your hard work and dedication.

Are you an aspiring applicant looking to exceed pre-entry standards and become an in-service tactical warrior? Our Battle Ready program is designed specifically for you. We also offer 1on1 online training for actively serving personnel seeking expert guidance to further enhance their physical performance. Don't miss the opportunity to take your tactical fitness to the next level with our personalised training plans, professional support, and a dedicated community. 

Click here to learn more about Battle Ready and our 1on1 online training, and sign up today to start your journey towards peak performance!