Co-authored by Ryan Toshner

Participant registration is now open for this spring’s Tactical Strength Challenge on May 9. Register here.

In our previous article, we laid out the most common snatch, pullup, and deadlift technique and tactic flaws that leave a lot of TSC performance potential under-realized. And because our goal is to see people thrive during their training and on the competition floor, we outlined our top fixes for those problems. While applying these form pointers can set you on the right path from the beginning and allow you to get out of your own way, you’ll also need a proven program to help you ready yourself for the rigors of test day. That’s the focus of this article—to outline the latest version of the program we use to help prepare ourselves and our TNT Performance athletes for the Tactical Strength Challenge.

We say the latest version because for each and every TSC, we apply lessons learned from previous competitions, using ourselves as test subjects. For example, one of our early TSC training insights was not to attempt too many pullups because it led to injuries like a painful lats strain. While we overcame these in time for test day, they provided a valuable lesson: if you do enough snatches, you should have sufficient strength and endurance to also perform well on the pullup portion of the TSC. We learned something similar about deadlifting: the snatch provides enough full-body power to give you a heavy deadlift, with an exception for those without much deadlifting experience. If this is you, work with a coach on a deadlifting block before commencing the TSC-specific program, or have him or her tweak the program to focus more on this movement early in the 12 weeks before testing rolls around.

The TNT Training Program

Let’s get down to the nitty-gritty. Here is the 12-week, 3-days per week program that we’ve used for our athletes and ourselves with great success. As mentioned, this isn’t version 1.0, but more like 10.0 as we’ve been revising, testing, and revising again for many years. We’ve found three days a week to be the most effective training frequency when preparing for the TSC. Before you get started, please read the notes below.

We assume technical competence with the listed skills and drills—and enough good judgment to choose regressions as appropriate.

W= Week, D=Day. So W1D1 means the first training day of week one.

Re-set deadlift so you do each rep as an individual one.

% of max for deadlifts: 6 means you could do 8. 4 means you could do 5. 2 means you get 1 and hopefully 2.

Begin ab work with hollow position and hollow rocking. Progress to the recommended ab exercises (or an appropriate regression) once you’ve mastered the hollow rocking and TRX Suspension Trainer body saws (see videos below).

All swings are two-handed.

+1, +2 mean a kettlebell one or two sizes heavier than snatch test size.

EMOTM Every minute on the minute.

Hollow rock progression

Suspension trainer body saws

Movement Preparation on Every Training Day

FMS passive leg lowers: 20/20

FMS shoulder mobility drills: 7 minutes

Warm-up: 10 two-handed swings + 10 goblet squats + 5/5 snatch + 1/1 get-up; repeat for three rounds



FMS scapula wall slides

W1D1

Deadlift: 2×5, 1×3, 1×2, 3×1

Power wheel rollouts: 5×5

Finger board workout: 10 minutes

Finger board training: Hangs, walking, pulls

W1D2

Snatch: Test size bell EMOTM for 12 minutes, reps between 5/5 to 8/8

Dragon flags: 3×5

Finger board workout: 10 minutes including 3 rounds of pullups to 80% of your repetition maximum

Dragon flag

W1D3

Pullups: 50-70 reps in as few sets as possible

Snatch: Test size bell EMOTM for 10 minutes, 5/5 to 6/6 reps

W2D1

Accelerated eccentric (AE) swings: 2×8

Heavy swings: 3×5

AE swings: 1×8

Deadlift: 5×8

W2D2

Snatch: Test size bell EMOTM for 14 minutes between 5/5 to 8/8 reps

Power wheel rollouts: 5×5

W2D3

Pullups: 20 sets of 20% max reps, as fast as possible (AFAP)

Snatch: Test size bell EMOTM for 10 minutes, 5/5 to 6/6 reps

Finger board workout: 10 minutes

W3D1

AE swings: 2×8

Heavy swings: 2×5

AE swings: 1×8

Deadlift: 5×8

Dragon flags: 2×10, 1×5

Finger board workout: 10 minutes

W3D2

Snatch: Test size bell EMOTM for 16 minutes, between 5/5 to 8/8 reps

Power wheel rollouts: 5×5

W3D3

Pullups: 60-80 reps in as few sets as possible

Snatch: +1 or +2 bells above snatch test size EMOTM for 10 minutes, 5/5 reps

W4D1

Deadlift: 3×6 RM

Front lever: Grease the groove, practicing appropriate regressions as necessary

Front lever regression (SFB)

W4D2

Snatch: Test size bell EMOTM for 18 minutes, between 5/5 to 8/8 reps

Power wheel crawl for maximal distance: 1 set

Finger board workout: 10 minutes

W4D3

Pullups: Ladder 80% of your max pullups for the first set; decrease 1 rep each set to 0, AFAP

Snatch: +1 or +2 bells above snatch test size EMOTM for 10 minutes, 5/5 reps

Kettlebell farmer carry “mile”

W5D1

AE swings: 2×8

Heavy swings: ((1×1 + 1×2) x 3) x 3—i.e. 3 rounds of 9 swings

AE swings: 1×8

Deadlift: 3×6 RM

Bent press and heavy pullups: Alternate heavy bent press 1/1 with weighted pullups x 1-3 (use personal assistance to reach full range if needed); repeat for 3 sets

W5D2

Snatch: Test size bell EMOTM for 20 minutes, between 5/5 to 8/8 reps

Front levers: 3×4 with a 2 second hold on each rep

W5D3

Pullups: 70-90 reps in as few sets as possible

Snatch: +1 or +2 bells above snatch test size EMOTM for 10 minutes, 5/5 reps

W6D1

AE swings: 2×8

Heavy swings: ((1×1 + 1×2) x 3) x 3—i.e. 3 rounds of 9 swings

AE swings: 1×8

Deadlift: 3×6 RM

Front levers: 3×4 with a 2 second hold at top of each rep

W6D2

Snatch: 5-minute test; rest, then practice cadence work that you want on competition day

Dragon flags: 5×10

Finger board workout: 10 minutes

W6D3

Pullups: 20 sets of 20% max reps AFAP

Snatch: +1 or +2 bells above snatch test size EMOTM for 10 minutes, 5/5 reps

W7D1

Deadlift: 3×10 (de-load and pull for speed and technique)

Power wheel body saws: 3×6

Snatch: Test size bell 100 reps AFAP + 5 minutes rest + 100 reps AFAP

W7D2

Snatch: Test size bell +2 10/10 for 4-7min EMOTM

Bent press: 1/1 to 3/3 with heavy pullups 1/1 to 3/3 for 3 sets

Front levers: 3×4 with a 2 second hold at the top of each rep

Finger board workout: 10 minutes

Front lever on rings with a knee tuck (SFB)

W7D3

Pullup: 80-100 reps in as few sets as possible

Power wheel crawl: Maximal distance 1 set

Kettlebell farmer carry: Repeat workout

From now until TSC test day, stop all other exercises. Do only the following program.

W8D1

Deadlift: 1×6, 1×4, 1×2

Bent press: 1/1 to 3/3 with heavy pullups 1/1 to 3/3 for 3 sets

Snatch: Test size bell 10/10 for 10 minutes

Dragon flags: As many as possible with good form

W8D2

Snatch: Test size bell (2 minutes snatch + 2 minutes rest) x 5

Finger board workout: 10 minutes

W8D3

Pullups: Ladder 80% max reps and decrease 1 rep each set to 0 AFAP

W9D1

AE swings: 2×6

Heavy swings: 2×3

AE swings: 1×6

Deadlift: 1×6, 1×4, 1×2

Bent press: 1/1 to 3/3 with heavy pullups 1/1 to 3/3 for 3 sets

W9D2

Snatch: Test bell 200 reps AFAP OR 100 reps AFAP + 5 minutes rest + 100 reps AFAP

Ab exercise of choice: Grease the groove (GTG)

W9D3

Pullups: 20 sets of 20% max reps with added weight AFAP

Weighted pullups

W10D1

Deadlift: 1×6, 1×4, 1×2

Snatch: Test size bell or 1-2 size lower, 16/16 for 3 minutes straight

Power wheel rollouts: 1 set as many reps as possible with good form (80%)

W10D2

Snatch: Test bell 5 minutes + 5 minutes rest; +1 bell for 3 minutes + 3 minutes rest; +2 bell for 2 minutes

Pullups: 2 sets to 85% effort

W10D3

Finger board workout: 10 minutes

W11D1

Deadlift: 1×5, 1×3, 1×1

Ab exercise of choice: GTG

W11D2

Snatch: With a KB 2 size lower than test bell, 12/12 to 16/16 EMOTM for 10 minutes

W12D1

Speed Deadlift: 100 single reps at 18-22% 1RM with full rest every 10 reps. Take 90 minutes to complete

W12D2

No warm-up: 80% max pullups x 2 sets throughout the day (i.e. 1 in the morning and 1 at night)

W12D3

Snatch: Test bell for cadence for 3 minutes

W12D6 TSC DAY

Compete and conquer

There you have it, our TNT Tactical Strength Challenge preparation program. If you have questions, leave them in the comments and we’ll do our best to answer ASAP.

Community Edition—Snatching for a Cause

As you know, StrongFirst hosts two Tactical Strength Challenges each year. The first or spring event is where we emphasize individual improvement and take the opportunity to support a member of our StrongFirst community who had a challenging year. On May 9th, 2020, at our Community Edition TSC, we will support StrongFirst Certified Instructor, David Knuth.

In August of 2019, David was diagnosed with an aggressive bone cancer in his left leg. After four cycles of chemotherapy, doctors concluded that the bones in the leg could not be rebuilt. As a student of strength and law enforcement officer, the best possible solution for David was to have his leg amputated at the knee. Here is a short paragraph, written by David, about his journey:

“I wouldn’t have been prepared physically, mentally, or spiritually if it wasn’t for my family, my prayer warriors, my TNT Fitness and Sports Performance family, and my StrongFirst family. Learning to live “by the shield” having attended StrongFirst Level I & II Certifications, and the StrongFirst Bodyweight Certification, instilled in me the value of being a student of strength. Through their support, encouragement, and motivation, I continued to train at TNT Fitness and Sports Performance, to remain as strong as possible, and encourage others. The support from both StrongFirst and TNT Fitness & Sports Performance families made this journey successful for me and helped me to press on.”

David’s goals are to return to law enforcement and to be able to help train and encourage others with physical challenges. In order to do this at his best, David will need a quality prosthetic leg, at the cost of about $100,000. Let’s help David deadlift again, get back on the streets in his uniform, and inspire others with adaptive needs! Please consider asking friends, family, and neighbors to sponsor your 5-minute snatch event in the Community Edition TSC. If each participant could secure one sponsor at $1 per snatch, as a StrongFirst team, we would be able to gift an amazing prosthetic leg to David. Thank you, in advance, for your support.

You can learn more about David and make donations by clicking here.

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