Original Strength for the Tactical Athlete 2017

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Men’s.fitness.workout.manual.2013 Functional P2P Training - Craig

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ORIGINAL STRENGTH FOR THE TACTIC ACTICAL AL ATHL ATHLET ETE E CHAD FAULKNER AND TIM ANDERSON OS Pre P ress ss


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Original Strength f or the Tactical Athlete by Chad Faulkner & Tim Anderson Copyright © 2017 by Original Strength Systems, LLC. All rights reserved. Cover design by Danielle “Dani” Almeyda. Publishing Architect™, Sherrie Wilkolaski. www.publishingarchitect.com

Paperback ISBN-10: 1-941065-34-1, ISBN-13: 978-1-941065-34-1 eBook ISBN-10: 1-941065-35-X, ISBN-13: 978-1-941065-35-8 Library of Congress Cong ress Number ava ilable u pon request.

All rights reserved. Except in the case of brief quotations embodied in critical articles and reviews, no portion of this book stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, photocopy, recording, sc

without the prior written permission from the author. For permission to copy, send requests to Original Strength Systems, L Street, Fuquay Varina, NC 26526. www.originalstrength.net


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Contents cknowledgements Introduction 1. What Is a Tactical Athlete? 2. A Growth Mindset for Fitness 3. Introduction to Origin Ori ginal al Strength Strength 4. Do You Need OS? 5. OS RESETS 6. The Wonderful Worl World d of o f Crawli Craw ling ng 7. OS for Marksmanship Marksmanship 8. OS for the Warrior’s Mind 9. The One-Mile One-Mile Crawl Cra wl 10. RESET Flows 11. Working Out with OS 12. Some Words on Training 13. The Adaptability of Original Ori ginal Strength Learn More About About Original Strength St rength Psalm 139:14


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Acknowledgements

Thanks goes to God first, of course. He’s offered me plenty of challenges but also has bles many ways. Withou Withoutt Him, Him, this wouldn’t w ouldn’t be poss p ossibl ible. e. Thanks Thanks to my my wife for taking the the pictures inside the the book bo ok and holding thing thingss down d own w

work wor k on my many many goals as a s I look loo k towa toward rd retire r etirem ment. Thanks Thanks also als o goes to Dani Almeyda Almeyda fo pictures.

Thanks to my two girls who have had a little time taken away from them as I’ve work project.

Thanks to my parents who have been nothing less than the best as I’ve gone through th

of service. They’ve been there every step of the way through the trials and challenges. I ca

my mom mom and and dad da d endured training and deploym deplo yments ents with wi thout out knowing knowing where I was or what long before the social media age made it easier to keep up. Thanks to Tim for being my mentor and partner in this book.

Thanks to John Brookfield for facilitating my meeting Tim so many years ago and teac much as well. Thanks to all of my many mentors throughout my career in the military. There are too Thanks Thanks to Richard Richar d King Photography Photography for being bei ng a great grea t friend frie nd and taking taking an awesom awes om Thanks Thanks to John Usedo Usedom m for for his mentorship mentorship and guida guidance nceSign in up this proje pr oject. ct. title to vote on this

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useful  Useful over  Notthe Part of what drives me is having lost so many brothers-in-arms years… thos

never have the chance to be with their families again, continue to serve their country, set g

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Introduction

I’ve always told people that I wish my body had an odometer. With all the miles I’ve both

run, I would like to know my current mileage so that I can get regular tune-ups. Having bee Army for 19 years at the writing of this book, my body has been abused for years.

I spent seven and a half years as an Airborne Infantryman in the 82nd Airborne Divisi

physic physical al training every ever y morning morning at 0630 (that’s (that’s 6:30 6 :30 a.m. in civili civi lian an time) time) at the latest, lates t, usu

typically ran four days a week and foot marched one day a week. A typical run averaged a

miles. ile s. A short day was at least lea st two mil miles, es, and sometimes, sometimes, we w e would do up to six. Foot m

done for physical training were typically four to six miles as well. If we were coming in e

something longer, it was usually eight to twelve miles with the occasional twenty-five mile

spend days to weeks in the field, carrying heavy loads, sleeping on the ground, usually gett and not eating quite quite as a s much much as we should. The life li fe of an inf i nfantry antrym man is not an easy one.

On top of all of this, we would jump out of airplanes carrying two-thirds of our body and hit the the ground at a high high rate of o f speed. spe ed. Part of o f the the agon a gony y of jumping jumping is weari wea ring ng the the para p ara and gear for hours leading up to the jump. As of this writing, I’m approaching 100 jumps.

Following my time in the Infantry, I moved over to Civil Affairs. While Civil Affairs,

isn’t as hard on the body as being an infantryman, it is still considered a Special Operatio

 This means the highest of standards are expected. During mySign time invote Civil Affairs, I was a up to on this title Useful Not useful physic step back from runnin running g as much, uch, but there there were wer e still s till plent ple nty y of phy sical aldemands deman ds and jum

airplanes.

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through as soldiers can also apply to others out there in the “tactical” realm of everyday li

Soldiers are athletes in everything we do, from the physical training to basic soldier s

be able to carry a fallen comrade out of a fight and be able to maneuver under the stress of

while carrying a load. All of these things mean we require the physical skills of an athlete.

In April of 2009, I was working out at a local gym that was affiliated with a certain re

trend. Doing some of these workouts involved kettlebells. At the time, I was doing what I n

called “snatches,” and I was absolutely destroying my forearms with poor technique. When from the “coach” how to do it right, I got nothing.

Later, I had the opportunity coming up to earn a “Battling Ropes” certification through

Brookefield, who encouraged me to come out because everyone else attending was a kettle

There, I met Tim Anderson, and the rest is history. I’ve stayed in touch with Tim ever since

through deployments as well as in daily life. He has helped me to grow along the way, both

spiritually. I’ve taken this ride with him that led from some good ideas to “Becoming Bulle

we now know as “Original Strength.” It’s been a privilege and a blessing. Original Strengt RESETs RESETs have paid pai d divide di vidends nds in helping helpi ng me regain r egain and maintain maintain movemen movementt even after all body has taken.

In this book, I hope to bring some of this goodness to you and apply it to the tactical a

always been in shape, and having a squad that was “fit to fight” was something I prided my

wish I could turn back time and use Original Strength to make myself and my men that muc

hope is that some of my warrior brethren will have the tools Original Strength provi Strength provides des to keep their ability to move and be strong for as long as they may live.

We few, we happy few, we band of brothers; For he to-day that sheds his blood with me


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Shall be my brother… —Willi —William am Shakespeare Shakespeare

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What Is a Tactical Athlete?

“Tactical athlete” is a term that’s been thrown around lately, but what does it mean? Let’s s at the meaning of the two words as defined in Merri in Merriam-W am-Webster ebster ’s Dictionary Dictionar y:

rel ating g to, to, or used for a specific plan that that is created cr eated to achieve achieve a particu Tactical: of, relatin politics, etc.

games, or exercises that that requir Athlete : a person who is trained in or good at sports, games, and strength

If you put these two together, you might say a tactical athlete is athlete is someone someone who is train

that require skill and strength to achieve a particular goal. That’s not a bad definition, but I be better and more specific. So here’s my definition:

Tactical athlete : a person who trains for physical and mental skill, stamina, and stren handle complex situations in non-permissive and stressful environments

I believe this definition sums up what a tactical athlete is athlete is and covers more than just m

military. If you’ll notice, I included the word mental. mental. I’ve always believed the mental chal

something something that that needs to be part par t of anyone’s anyone’s physical physica l training tr aining program. More More on mental mental skil

mental strength and stamina are developed through tough and challenging physical training

During my days in the 82nd Airborne Division, we would stretch and run anywhere fr

five miles, usually up Ardennes Street and back. I always found it fascinating when we wo

way back and pass the barracks where we started our run. Immediately, you would start se 

Signof up having to vote onpassed this titled by what beginning beginning to struggle struggle or even fall back at times. The exh e xhaustion austion passe w hat t

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mentally prepared for to be the end was difficult to overcome. This was one example of h being bei ng trained mentally. entally. In combat, combat, wil w illl you know know where the the end e nd is? Most likely likel y not. not.

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strength. I’ll talk about some specific grip strength exercises later in the book.

Endurance : You must be able to endure not only long movements on foot but also lon constant work. We’ve all had missions that were supposed to last “36 to 48 hours” an

longer, sometim sometimes es weeks wee ks longer. So endurance doesn’t do esn’t just j ust apply to long l ong runs runs and foo

Also, consider the terrain you work on when thinking about your endurance. Do you h

about high elevation with thinner air? Are you or will you be working in areas of stee

Speed: You may need to cover ground quickly or just move quickly in general. If you a firefight and have had to maneuver for cover, you know that speed is critical to have Being shot at tends to increase your speed, but don’t rely on that.

Skill: There may be specific things you need to be strong at in your profession as a ta Maybe you’re on a prison extraction team, and your job is to take down an unruly pris

could mean training to slam things to the ground… gently, of course. You may be a ma

an infantry weapons squad and need to work your upper body more to carry the gun o and put it into action.

Mobility Mobility and stabil sta bility ity: This is mainly where Original Strength comes in. As tactical a may have a set of tasks you need to be ready and trained for. We all know that a plan

first contact with the enemy, so you must be prepared for anything. If you’ve done ade

in the other areas and kept good stability and mobility, you’ll be ready for anything ph

This is just a snapshot of what a tactical athlete needs to be trained in. There are man

tasks and even more when you get into specific jobs. One thing most of us know is  that our Sign up to vote on this title

dangerous and that anyone can “go down” at any time. This means next Notman usefulor woman  Usefulthe 

to step up. Long Long story short, you have have to be prepar pre pared ed for any a nyth thing ing.. I can’t ca n’t stress stres s this enoug The tactical athlete must train regularly and with focus. There is no second place for

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Stress Sheet Music

Stress plays a huge role in the professions of the tactical athlete and can be debilitating to p

ob. The better your level of fitness and training in your particular skill, the better you’ll be combat the effects of stress.

Having been an instructor at the Special Warfare Center for such a long time, I’ve bee observe the effects of stress first hand and then question students immediately after to find

felt. I’ve seen students not hear conversations they should have heard when they took place

feet of them. I’ve seen a student who had never been a Catholic or set foot in a Catholic Ch

sign of the cross” as he exited an aircraft. Later, when questioning him about it, he stated re

he had never done it before and probably wouldn’t have believed us had we not had video

Law enforcement officers endure immense stress in the face of a known criminal who

sure is armed. Firefighters also experience great amounts of stress going into a burning bui

Emergency medical technicians (EMTs) go through a lot of stress trying to save someone’ getting the victim extracted from a wrecked vehicle.

No matter what your profession as a tactical athlete, you cannot let stress win in situa

can cause failure, thereby costing the lives of you and/or those around you. Your level of f

way wa y to combat combat stress s tress.. You You owe it to yourself, yoursel f, your your famil family y, and to those you serve to mainta mainta of fitness, ensu e nsuri ring ng you will “win” “wi n” and make make it home. home.

I’ll finish this this chapter with w ith one simple statem s tatement ent about somethin something g I believe. beli eve. I’m not not g

about it; I’m just going to let you think about it: Before the tactical tact ical athlete athlete can be be succes

he/she must first train from the inside out. Sign up to vote on this title

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A Growth Mindset for Fitness If you’ve studied growth ver growth versus sus fixed mindset, you know know that a growth grow th mindset mindset is i s one o ne th

be open to new ideas and thinking outside of the box. It also lets you know that you have th whatever you want. want. On the the other hand, hand, a fixed mindset mindset says s ays things things like, l ike, “I’m “I’ m just just not good

For you to be at your best, you need a growth mindset. If you haven’t researched growth ve mindset, I would suggest looking up some of the material by Carol Dweck.

If you fall into the category of tactical athlete, athlete, your job and your life probably depen

of fitness. You need to maintain a high level of physical fitness to maintain your well-being

A computer can have the greatest software in the world, but if it doesn’t have a power sou

good. You can have all the smarts in the world when it comes to your job in the tactical rea

you have the level of fitness you need to perform and survive, again, it’s no good. The Orig

(OS) system will get you you there there.. Under Understand stand that that the thing thingss you’ll learn lea rn in OS aren’t a ren’t all you all you are a large part of it. The RESETs and the principles you’ll learn will greatly benefit you.

Understand that just because “celebrity A” says he or she uses a certain technique or p

in shape, that doesn’t mean it will work for you or that “celebrity A” is necessarily fit. Thi

norms when it comes to fitness. Don’t think that going into a gym, reading directions on a m

then then doing the the exercis e xercises es will wi ll make you fit. Also, don’t think think you you can look lo ok at someone and t person per son is. is . Size Si ze doesn’t does n’t equal streng s trength th.. Don’t get fixed into think thinking ing that that big muscl muscles es equal

fitness fitness,, and don’t do n’t think think that that someone someone with w ith a sligh sl ightt gut gut isn’t strong s trong or in shape. s hape. In my my profes 

Sign up to vote on this titlewere in exc plenty of people who weren’t built like a bodybuilder or a marathon runner yet

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Some of the things you’re going to learn in the Original Strength system are a paradigm fitness fitness industry norms. norms. My guess guess is i s that what you learn lear n from OS OS you’ll begin to hear more

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Functi Func tional onal Fi F itness Sheet Music

What do we mean when we say functional fitness? I would define it simply as follows: Functional fitness is fitness that is applicable to the necessary skills you skills you need need in life.

The The skills you skills you need need in life would include what you do daily in life, your job, and you

All too often, people base their workouts on things like the bench press. That’s fine if

linem li neman an on a football footbal l team tea m. On one of my deploym depl oyments ents to the Middle East, I had a friend fri end w

“400-Pound Bench Press Club,” a program found in gyms on deployments for people to sh

bench press prowess. In the same gym, they had a decent set of kettlebells of which I was o

people using them for things other than side bends. I was working my way up to what wou

95-pound kettlebell Turkish get-up (TGU) when the bench press folks became interested in doing. I invited them down to learn and try TGUs. I started them out much like I learned at

is, holding a water bottle in their hand. From there, we went to a 35-pound kettlebell. Zero these people in either the 300- or 400-Pound Bench Press Club could do a Turkish get-up

35-pound kettlebell. So, which move is more important for daily life? The bench press or t up?

I would encourage you to shape your workouts around exercises that you know will p body, functional fitness. If you’re a person who needs the bench press for that, then, by all Just don’t forget to tie everything together with other exercises.

Take a look at what you’re doing in your current exercise routine, and adapt it to what

example might be pull-ups. What is your hand position when doing them? If you fit into the

category, you should probably be doing them with your palms facing away. In what real-w

would you be doing a pull-up-like movement? Maybe climbing over a wall or into a windo case, your palms would be facing away.




  If you’re an infa Functional fitness for the tactical athlete is not one-size-fits-all either. Useful

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military, you obviously need strength, but you also need a good deal of general endurance t

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Who Needs a Gym? Sheet Music

Let’s discuss the confinements of a gym. What I’m mostly speaking of are the typical gyms crowde cro wded d with w ith machines machines and a nd weigh wei ghtlifting tlifting equipmen equipment. t. By the the way w ay,, just j ust lifting weights weights does d oes fitness. Let’s get that out of the way up front.

A big part of the Original Strength system is restoration, restoration, restoring our bodies to the w

meant to be. We will go over the many benefits, but another way to achieve restoration is to

and do work. wor k. Get out in the the open and play pl ay.. Do your RESETS once you learn them out in op

a gym. Weather permitting, find an open field or park to do your RESETS and space to cra

Gyms are full of machines designed to isolate body parts and help you train specific m at the same time, time, almost a lmost “guard “guarding ing”” other muscles from working. Some Some of these machines

overuse over use inju i njuri ries es and help you build imbalances and compensations in your body. body. Gym equ counter-intuitive to building a strong foundation of true strength.

Understand I’m not saying gyms are bad. It’s what you do in these gyms that can be ba

Understanding how how to train trai n for a strong foundation foundation of reflexive refle xive stabil s tability ity and strength strength is key strong root system s ystem before you can grow grow truly strong. strong.

Also, be wary of gyms set up for the latest trend in circuit training. Chiropractors and

therapists everywhere are thankful for some of the latest fitness crazes as their businesses c

grow as a result of them. Without a strong root system, some of the latest trends in circuit t detrim detri mental to your your health. From From bodybuilders to t o high-intensi high-i ntensity ty circuit trainers t rainers,, everyone can benefit bene fit greatl So what’s my point? Use gyms wisely. Train wisely. Understand that your movement

reflexive strength needs to be firmly in place before you tackle bigger challenges. Just bec

 is in the military and adheres to a regular physical training regimen mean Sign up todoesn’t vote on this title the soldi

Useful useful A big ben  Not enough.” Remember my story about “strong” guys attemptingthe Turkish get-up?

doesn’t mean you’re truly strong either.

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Introduction Introduction to Original Strength Strength

This book is not meant to replace the “original” Original Strength or Strength or Pressing Pressing Reset book book

Anderson and Geoff Neupert. Some of the information here will be the same, but I recomm this book as a companion book to Original Strength and Strength and Pressing Pressing Reset . Original Streng S trength th is a system develope deve loped d by Tim Anderson Anderson and Geoff Geo ff Neuper Neupertt to help restore res tore movement. ovement. Now, if you ask Tim Tim,, he wil w illl tell tel l you God God gave us our Origin Ori ginal al Streng ust the messenger.

You were made to be strong and move well at any age. You can regain and reclai rec laim m your your Origin Ori ginal al Strength Strength at any age. age. – Tim Ander Anderson son

OS is derived from studying how babies learn to move and develop strength as they grow.

some of the same movements a baby makes, we can restore our bodies’ resilience and refl

But you’re already strong… right? Understand that just because you exercise or lift w necessari necess arily ly mean mean you have reflexive r eflexive strength strength or have a strong foundation. foundation. Tyin Tying g everyt ever ythin hin having a strong core is key. Original Strength will help you with that.

If you’re working out to make yourself stronger but not tying your body together by bu

functional, reflexive strength, you are spinning your wheels. Do you really want a strong, m resilient resi lient body? body? Keep reading r eading..


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Brilliance in the Basics Sheet Music

I’ve done time behind a long gun and taught pistol marksmanship, so let’s use those as exam

can’t be successful with hitting a target at 1,000 meters with a .308 rifle or at 50 meters wi

unless you have the basic fundamentals mastered. Notice I said “mastered,” not perfected.

few people ever perfec ever perfect t the the basics, but you can master them master them with lots of hard work and pr

anything you do, the basics have to be mastered before you can do advanced things well. If

to secure a team house in a foreign country, the basics are understanding the security consi patrol base. I could go on with examples, but you get the point.

In a way, Original Strength is Strength is the basics. There are advanced parts of OS, but the RE basics or baseline. baseline. The tree diagram below does a great job of providing a broad illustration of Original

your root system. With a strong root system, you can have a strong trunk that will allow you

normal daily activities. Then, you have your branches, which could be thought of as your h

extracurricular activities. Without the strong root system, the tree can’t grow strong and bra

Original Strength will give you a strong root system to prepare you for anything life throws


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strong as adults.

8. Engaging Engaging in our origin ori ginal al movement movement tem templa plate te is like l ike pressi pre ssing ng a “RESET button” button” in our ou

system. It can reboot and restore our original operating system, thus restoring reflexiv through throughout out the the brain br ain and body bo dy and reestabl re establishing ishing reflexive strength. strength. 9. Reflexive streng s trength th,, your your original or iginal streng stre ngth th,, is the the foundation foundation for all al l movement. movement. 10. Strength Strength,, heal health th,, and and resili resi liency ency are all al l expressions express ions of the the body’s natural natural desi d esign gn.. 11. There are three keys keys to strength strength,, heal health th,, and resil res iliency: iency:

We must breathe correctly. We should be “belly breathers” and not chest or neck brea We must must move our heads. heads . Where the head goes, goes , the body wil w illl follow. fol low.

We must must engage engage in i n our gait pattern, moving our limbs l imbs contra-latera contra-l aterall lly y in coordination coor dination another.

How do these “OS truths” relate to the tactical athlete? If you are one, you should hav

already. Anyone who fits into the title of “tactical athlete” needs to be reflexively strong, m

resilient as much as anyone. Being able to shoot, move, and communicate while also handl of stress on the body are essential. You shouldn’t strive to be able to just handle stress but

well. Just as your brain has to be adaptable in tactical situations, so must your body. By the mention OS is great for the brain as well? We’ll get into that later.


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Do You You Need OS?

So maybe you already have a normal fitness routine. You may wonder why you would need

simplistic as Original Strength. Just because you do well with certain fitness routines or pr mean you nece necessa ssari rily ly have a strong foundation. foundation.

So we developed a simple, three-part test for you to gauge how much you need Origin (Whether you test well or not, we still believe you will benefit from OS.)

This short test can be done anywhere you like, and it’s self-paced. You will need som

order to crawl, so outside may be the best option unless you have a large, open floor indoo

keep in mind is that you should do each part of the test “cold,” not making repeated tries to

This test was designed to see if you have good reflexive strength to perform your job and n

your daily life in “emergency” situations. This test is not to see how well you do after you For the tactical tactical athlete, athlete, there there are no “do-overs” in most most of our jobs.


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The Baseline Test Sheet Music

Part 1: Forward crawl 1. You will learn lea rn technique technique more more later l ater in i n the the book, so for now, just just crawl craw l forward forw ard on on

feet with your head up and butt level or below your head.

2. Crawl Craw l forward forw ard for three minutes minutes with wi thout out rest res t in the the aforem afore mentioned position. Oh, Oh, and mouth closed while you breathe in and out through your nose. Part 2: Weighted-front carry 1. Stand tall tall and hold hold an item at least leas t 1/3 of your your bodyweigh bodywei ghtt at chest level three three inch i nch your body.




2. Walk 50 yards with wi thout out rest. res t.

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You may think, “Why do I need to crawl?” I urge you to continue reading and continu The The results re sults will speak for them themselves selves..

You may also think, “Why do I need to carry something in front of me when what I ca

my back?” If you do this, you will notice how your core will light up like a Christmas tree. reflexive strength in action.

You may may also als o dism di smis isss the third test, tes t, saying, “I just don’t have good balance.” bal ance.” Don’t m

mistake. Good balance is crucial to good health and being able to respond when an emerge this test a try and see what you discover. So how did you do?

Even if you did well at those tests, and we hope you did, pressing RESET with Origin

will still benefit you greatly. You’ll be able to use the RESETS and then get into some of th RESETS more quickly, such as the loaded crawling you’ll learn about later.

If you had trouble with any or all of the tests, then you’ve got some work to do. Fear n

ust what you need. Just keep reading. All of these tests and the results you had correlate w

your your reflexive refle xive streng s trength th,, your foundation foundation of streng s trength th.. This book aim ai ms to help you tie all al l of th 

Sign up to vote on this title together as to tie your body together so you can become stronger and more resilient and im

chances for success and always returning home.

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OS RESETS

The Original Strength RESETS Strength RESETS are the basis of the system. We are going to briefly go ove

RESETS: breathing with the diaphragm, head control, rolling, rocking, and crawling/cross

encourage you to purchase the the Original Or iginal Streng Str ength th book, Pressing book, Pressing RESET in in order to learn ab in depth dep th.. Pressing RESET is is the rewrite of the Original Strength title Strength title book.

Each RESET has regressions and progressions. The regressions are for those that ma

something lighter, and the progressions are for those who need a little more. Note, howeve man’s regression may be another’s progression.

The term reset is is what these are all about. The idea is that, when done on a regular ba

reset your body to its original form and function. I recommend doing them once daily at a m

would prescribe “taking as needed.” If you’ve done a long, strenuous physical training ses

12-mile foot march, then RESETS afterward are a good idea. After a long day of airborne (jumping out of airplanes) is another good time. The RESETS are great for anytime, from sittin si tting g to the the end e nd of a long l ong day of physical physical trainin trai ning. g.

I do RESETS first thing in the morning, before and/or after working out, and at the end may not do all of the Big 5, but I’ll get some in. And again, I do them “as needed,” such as of jumping and pulling jumpmaster duties.

The concept is simple: move. Movement gets your joints “oiled up” and your blood fl RESETS activate your brain and get you charged up for whatever is on your agenda next. 

to vote on of thisyour title mouth; t During all RESETS, you should have your tongue restingSign onupthe roof

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your tongue belongs. And, if you can, keep your mouth closed. This encourages your diaph

ob. It is also one of the best ways to relieve stress that may be hiding in your mind as wel

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Diaphragm Diaphragmatic atic Breathin Brea thing g Sheet Music

Diaphragmatic breathing is breathing is when you breathe the way you were born to breathe. This me

down into “your belly” by using your diaphragm to fill your lungs up from the bottom to the

seem like a very simple and useless exercise, but it is probably the most important thing yo

do as this is foundational and critical to your overall health and performance, both mentall physically.

Breathing with your your diaphragm dia phragm takes you from fight fight-or -or-fli -fligh ghtt mode mode and places pl aces you in

digest mode. For anyone in the military who deals with post-traumatic stress disorder (PT

like this this could literally literal ly be the the “breath “br eath of life” as it i t helps helps to lower the the hormonal hormonal stress resp

by the various stresses of service in the military. This really can help you return to a state o digest” and “peace” mode.

Any of this sound familiar or useful? If you’re a tactical athlete and have done any kin training, this either has been or should have been a tool in your kit. You may have heard it

breathing as breathing as it’s taught in some military courses. Utilizing tactical (diaphragmatic) breathi

extremely extremely useful for the the tactical tac tical athlete. It can have benefits b enefits for shooting to high-str high-stress ess eng negotiations.

When I was a young team leader and squad leader in the 82nd Airborne Division, I ra

always been a pretty good runner, and I have a runner’s build. Plus, with running around fo

I had no choice but to be good at it. There’s also a part of being a leader in which you need

lead from the front, so I always felt like I needed to be the fastest or, at least, one of the fro

my unit. One thing my guys used to always comment about was how I was hardly ever out o

runs when they were sucking air hard. Of course, as the leader, I usually ran out front so the

 me suck s ucking ing air during the the run. I had had trained tr ained myself to slow s low mySign breath brea thing ingon and anthis d heartrate hear up to vote title trate quic

Usefulnow useful isNot at least, appear like I wasn’t hurting after a hard run. What I  know that I was simply

back from fr om emergency breathing up breathing up in my chest to diaphragmatic breathing diaphragmatic breathing down in my ab

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3. Place Pla ce your tongue tongue on the roof of your your mouth mouth..

4. Breathe in and out out through through your your nose while w hile trying to pull air deep down d own into your your bell 5. Your belly should should rise and fall fall before be fore your your chest does. does .

You will notice the first step in every RESET below is to “set your breathing” as des

This reset is the RESET within all the other RESETS. Eventually, this will just come natur will simply do it without thought.


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Head Hea d Control Control Sheet Music

Neck nods are so important because every single muscle in your body is reflexively attach

movements ovements of your head. Surely, Surely, you have have heard the the saying s aying,, “Where the the head goes, the bod This is i s evide e vident nt in combatants. combatants. If you gain control of o f your your opponent o pponent’s ’s head, you gain gain cont co nt

opponent’s opponent’s body b ody.. This is also als o true with w ith moving moving your your own o wn head. By simply moving moving your your hea

stimulate stimulate every ever y single muscl musclee in i n your your body bod y, and you sharpen your reflexes re flexes globall globa lly y. You You al brain stimulated and alert, ready to receive input and command action. Here are the steps to working on your head control: 1. Set your your breathing. breathing. 2. Start on your your hands hands and knees. knees. 3. Sit back on your your heel heels. s.

4. Tuck your your chin into your your chest with your your eyes looking down (just as if you’r you’ree about to while in flight). 5. Look up up at the the ceiling, cei ling, leading leadi ng with wi th your your eyes, and a nd look as far back ba ck as you can. 6. Repeat this this process. process .

I recommend doing about 10 to 20 of these. As an addition, you can do the same thing

grease up the neck even more. Experiment with these nods in different positions (e.g. restin forearms, hands and knees with butt not on heels, etc.).


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Rolling Sheet Music

This one sounds simple but can actually be pretty complicated. Rolling helps to lubricate a

spine, and it also further connects the body from the inside out. It is a great way to restore y

while you also build reflexive strength. Rolling can be done in many different ways, but w

segmental rolling in this book. The simple directions for this are to lay on the floor and rol front to your your back and then from back to front fro nt.. This is one I probabl pr obably y enjoy the the most. I li quick, elong el ongated ated stretch s tretch and then going going right into into roll r olling. ing. When doing segmental rolling, one of the keys is to use half your body at a time. You your upper body to execute your rolls and then switch to using your lower body to roll. Here’s your step by step breakdown:

Back-to-front rolls (upper body) 1. Set your your breathing. breathing. 2. Lay on your your back bac k completel completely y outstretched outstretched and with your your arms straigh strai ghtt overhead.

3. Begin the the roll rol l with w ith your your eyes and head, then then neck, neck, and then then reach reac h across your your body bod y w

arm. Reach as far as a s you can until until you roll rol l over o ver to your your belly bel ly.. DO NOT USE USE YOUR YOUR L 4. One One method method to to use on this this roll rol l is to tuck tuck your your chin towa toward rd your armpit as you roll. rol l.

Front-to-back rolls (upper body) 1. Lay on your your belly bel ly in the the same manner manner as you did on your your back, bac k, completely comple tely outstretc

2. Begin the the roll rol l with w ith your your eyes and head, then then neck, neck, and then then reach reac h back across your your bo

righ ri ghtt arm. Reach and cont c ontinue inue as far as a s you can until until you’ve you’ve rolled rol led over. DO NOT US LEGS.


3. You’ll have to reach rea ch extra extra with wi th your your head on this this one. 

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Start/End Position on back

Sign up to vote on this title Upper body rolling back to front Useful  Not useful

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Lower bo dy rolling front to back bac k

With all these rolls, you should be able to do them fairly easily. At one point, I had tro

upper-body segmental rolls to the right, so Tim had me put a pillow underneath my left sho me. Event Eve ntually ually,, I was w as able to do them easily easil y without the the pillow, pil low, so s o this is i s one o ne method method you have issues rolling r olling in a certain direction.

As a general rule, I like to roll three times in each direction with both the upper and lo

There are advanced rolls described in the Original Strength title Strength title book and in Pressing in Pressing RE

attempted attempted and a nd used once you’r you’ree com c omfortable fortable with wi th segmental segmental roll ro lling ing and want to try someth challenging.


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Rocking Sheet Music

Rocking is probably the most adaptable of all the RESETS next to cross-crawls, which we bit. Rocking is fairly self-explanatory. You simply rock back and forth. You can really get this RESET once you’ve gotten the hang of it in its most basic form.

Also, along with cross-crawls, this one is the most accessible. You can easily hop do rocking position and knock them out… although you may get some funny looks, depending

are at the the time. time. Rocking Rocking feels great and will wil l loosen l oosen up several joints: wrists, wr ists, shou s houlders lders,, hi

ankles. If you could only do one RESET prior to doing a full-body workout, I would recom

So at this point, you may be wondering, “How do I do this rocking you speak of?” We 1. Set your your breathing. breathing.

2. Start on your your hands hands and knees knees with wi th your your hands directly dir ectly below belo w your shoulder shoulderss and but legs, forming a 90-degree angle. 3. The tops tops of your feet should should be on the the ground ground with wi th your your feet flexed. 4. Hold your your head head and chest chest up up erect.

5. Move your your butt toward towar d your your feet until until your butt butt touches touches your your heels, heels , or move back as f without allowing your spine to bow. 6. Return Return to to the the starting position. posi tion.


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Rock ing down position pos ition (dorsi-f (d orsi-f lexed feet) fee t)

At first, practice this slowly, and get comfortable with how it feels. You’ll quickly se

Your keys are ar e to keep breathin bre athing g properl prope rly y, keep your your head and chest up, and a nd use a full full rang

Once you’re comfortable with this movement, there are several ways to progress it. Y

the position of your feet to having your toes flexed on the ground, having your toes pointed

pointing your toes outward. You can also rock with your knees off the ground so that you’re hands hands and feet.

One example of how to progress the rock is to add a pushup. Sound interesting? Give 1. Set your your breathing. breathing. 2. Start on your your hands hands and knees knees,, just as in a normal normal rock, r ock, with your your head and chest up. up. 3. Move your your butt to your your feet the the sam sa me as in i n a normal normal rock. roc k. 4. When When you you return return to the the start position, posi tion, carry carr y yoursel yourselff past it, and do a pushup. pushup. 5. Repeat.


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Rock ing p ushup ush up back bac k position pos ition

Rock ing p ushup ush up down position pos ition

Do this slowly at first, and play with it. Figure out your hand positioning. If this move

push your hands out more forward than normal in the starting position, and then attempt it a

be slightly easier. If you feel like challenging yourself, inch your hands back as you do it. T

your leverage, and the pushup will get harder. Want even more of a challenge? Do it with y the ground.


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Crawling Sheet Music

Crawling is the granddaddy of all RESETS. Crawling is a solid way to “train the X” and to

together. Crawling will really test your core strength and reflexive stability. When you’re c

have at least four points of contact with the ground, so your proprioceptors in your hands a getting getting instant instant feedback feedba ck from the the ground ground or o r whatever surface you’r you’ree using. using.

When you crawl, make sure you’re using contralateral movement—that is, your oppo

moving in unison. Your left hand should reach forward as your right leg comes up and vice

when you think about this, it’s easy to see how crawling ties your body together and can re strong.

Crawling is simple, and everyone has most likely done it at some point. This is how y strength as a baby and can be how you continue to build strength. Maybe crawling sounds

you? Don’t worry; stay tuned, and we’ll make sure you’re challenged. What about crawling

we’ll get to that later. Really want to build strength? Crawl backward up a hill. Throw you

crawl. Or how about dragging chains? Again, we’ll get to that later. We have to crawl befo

or, crawl before we… you get the point. We’re only going to look at three different styles o this this book: the the baby crawl, craw l, the the leopard leopa rd crawl cr awl,, and the the spider-m spiderman crawl. Key protocols to crawling in any position: 1. Set your your breathin bre athing g 2. Keep your your head head and chest up up erect 3. Move your your limbs limbs contra-lateral contra-laterally ly 4. Keep your your natural natural lumbar lumbar curve c urve (flat back) bac k) with your your butt butt lower lowe r than your your head Sign up to vote on this title

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Baby crawlin c rawling g Sheet Music

This crawl is to be done on your hands and knees. Follow all other protocols to crawling.

Don’t underestimate this crawl. It’s a great, low-impact RESET. If for some reason y

feeling the other crawls, this one is great. If you have any sort of injury, this one could be b

well. This is also a good start to working on your coordination. Some folks have trouble w contralateral movement at first. Start out with this crawl, and progress from there.


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Leopard Le opard crawling crawling Sheet Music

You’ll only be on your hands and feet with this crawl. Your knees should track inside your elbows. Follow all other protocols for crawling.

This crawl is considered a step up from the baby crawl, but it’s not quite as hard as th

 crawl. The leopard crawl can be quite challenging as well though. you’re Sign up Once to vote on this titlecomfortabl

normal forward leopard crawl, try playing with it by crawling backward asuseful well as side to  Useful  Not

I’ve found the leopard crawl will test your leg strength more so than the spiderman cr

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Spiderman crawling Sheet Music

Use only your hands and feet with this crawl. Your knees will track outside your elbows. Follow all other protocols for crawling.

Here it is, the king of the crawls. The spiderman crawl is what I recommend working

 However, you may find that other crawls are more challenging than Sign up tothe votespiderman on this title crawl. T useful likely means you’ve found a weak spot in your overall core  andUseful reflexive strength.  Not

Play with all of these crawls. craw ls. Try them them forward, backward, and sideways. si deways. Try crawl

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Cross-crawls Sheet Music

Set your breathing. Touch with your opposite limbs (i.e. hands, forearm, or elbow should touch opposite If you’re you’re lim li mited in your your movement ovement due to injury, injury, adapt ad apt these to your your level lev el of mobil mobil

Cross-crawls are like regular crawls as they offer similar neurological results simila

They are similar but a little different. We’re not going to go deep here, but cross-crawls ar

the the brain. br ain. This goes back ba ck to “training “tra ining the the X.” Again, I suggest suggest doing d oing some some rese r esearc arch h and pic

Pressing RESET book book if you want to learn more. Here, we’re just going to get you familiar highly highly adaptable ada ptable RESET. RESET.

Bruce Lee said, “Be water, my friends.” Cross-crawls are the “water” of the RESETS

them anywhere, from lying or sitting on the floor to standing to while running or skipping. S

your opposite limbs. This can be done with your hand, forearm, or elbow touching to the o thigh. You can even do these from the push-up position. As long as you know the keys, you

and adapt cross-crawls to do them in whatever environment you’re in or make them as diff want. My typical way of doing these is to stand and put my fingertips behind my ears while opposing oppos ing elbow and knee. knee. You should should try to pay attention attention to how symm symmetrical etric al your your moves show you how you may be limited in mobility from side to side.


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 comfo So these are the “Big Five” RESETS. I suggest practicing oneonand Signeach up to vote this getting title

Useful  Not useful  “outrun them. One thing I usually tell people with any training is to not your headlights.” U

here, and don’t try to progress faster than you’re capable. If you have trouble with some of

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The Wond Wonderful erful World World of Crawlin Crawling g

The title of this chapter can be misleading. While crawling is wonderful, as you progress a

yourself, it can be very un-wonderful. It becomes more and more challenging as you start p adding addi ng weigh wei ghtt and dragg dra gging ing thin things gs or by going for long l onger er distances dis tances and times. How However, ever, standpoint of the benefits it has, it is wonderful.

We build muscle strength by keeping our muscles under tension. Right? What better w

than to be on “all fours” under tension while crawling around? Through reflexive tension (

strength), crawling ties the body together and sharpens the reflexes. It also restores the nerv allowing you to train hard without tearing your body down.

In this chapter, we’re going to explore several ways to crawl by increasing the tension

muscles through time, distance, direction, and by adding weight—either by wearing it or pu While I am responsible for some of the techniques (aka. torture) here, most of it was

John Brookfield and Tim Anderson. They have a great training series called Beyond Body

Training that Training that I highly recommend. You can find more information about it on the Original S website.


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Tips and Disclaimers Sheet Music

The disclaimer here is to take things easy, especially when you’re wanting to crawl for lon

distances. dis tances. Your Your hands, wri w rists, sts, and tendons tendons may need need some time time to adjust. a djust. I recomm r ecommend end cou

your wrists as you are crawling and getting used to it. That is, flex them back down toward as they will spend a lot of time extended in the opposite direction as you crawl.

I also recommend having some gloves handy. This is mostly for safety as you crawl o

of terrain. It’s very sandy where I do most of my crawling currently, so that can wear on yo

as can concrete. It’s also just a good idea because of any small, sharp objects you may enco

hands are pretty important, and suffering from a hand injury that could have been avoided i You can find inexpensive gloves in multi-packs at your local department store. As you get used to crawling, it will make you sore, but you will find that you recover

may be surprised to find just how quickly you recover and can get back at it. You may also

have muscle soreness in places where you haven’t felt soreness before! Crawling has a wa

the nooks and crannies of your foundation. If you have any weak points, crawling will shor

If you find yourself getting dizzy with some of these variations, don’t worry. That’s ju

vestibular ves tibular system working. working. Take it easy eas y unt until il you’ve you’ve adapted. adapted . If it’s not your your vestib v estibular ular sys problem… drink water! Don’t forget the the key protocols protoc ols when doing any crawl ing: ing: Keep your your mouth outh closed, clos ed, set your your breathin bre athing, g, and breathe br eathe through through your your nose. Keep your head and chest up and erect. Move your limbs contra-laterally. (Opposing limbs should move together.)

Maintain your natural lumbar curve (flat back) with yourSign butt held lower than  your he up to vote on this title 

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Axis crawling crawling Sheet Music

The The first crawli cra wling ng variation varia tion we’ll get into into here is axis crawling craw ling.. This is sim s imply ply crawling crawl ing

your own bodyweight. Imagine you had a skewer right through your mid-section (wonderfu that you were rotating around it. That’s axis crawling.

This method of crawling is great if you lack space as it doesn’t take up much room. S

deployed somewhere or held to a confined space because of mission requirements, this is s can be beneficial to have in your kit.

With this crawl, as I said earlier, you’re simply going in a circle. Keep your limbs mo laterall later ally y, which w hich may may take some getting getting used used to. I recomm r ecommend end doing doi ng this this one with wi th a timer timer equal amount of time turning in one direction and then back in the other direction.

This particular crawl is great because it strengthens your vestibular system due to the because it builds coordination. Again, the sharper your vestibular system, the sharper you


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Lateral crawling Sheet Music

Crawling laterally is great upper-body work. It truly works the whole body, but it will also

upper body in much the same way as a butterfly machine in a “box gym” will… only better functional.

There’s not much to explain with this. Just use the same protocols, and go sideways. M

limbs contra-laterally, but don’t cross them over. When your hands are together, your feet s

Be prepar pr epared ed to find your your hips on this this one. It will wi ll wake them up up if i f you don’t don’t use them much much

I do lateral crawling anywhere but have found it great to do somewhere like a footba

you have a straigh strai ghtt line to follow. fol low. As you’re getting used to this one, you may may notice notice you h moving contra-laterally or staying straight. You may also notice you can crawl laterally in better than you can in the other direction. This is all perfectly normal. Just take it easy and movement rather than trying to work hard. This is how you learn from your movement.


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Backward Back ward crawling crawling Sheet Music

Sounds easy. Right? Wrong. Backward crawling will challenge your upper body. This one some getting used to. It may take several practice sessions before you’re able to work out Just take it easy, and explore it.

The wild thing about this crawl is that the brain essentially reverses the body. For exa

hips will work more like your shoulders, and your toes will work more like your fingers. T happens with w ith your your arms. They begin acting more more like your legs. l egs.

One of the best ways to experience this is to find two objects you can crawl backward figure-8 pattern. John Brookfield calls this the “infinity crawl.” As you attempt to turn and around the objects, you’ll feel how differently your body works.

Infinity Inf inity Crawl


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Crawling-workout parameters Sheet Music

You may be wondering how fast to go and for what duration. Let’s dive deeper into how to different crawling methods in your workouts. First, Fir st, let’s l et’s talk about abo ut time time and distance. dis tance. You You can set your goal to accom acc ompli plish sh one or sure you start in small chunk chunks. s. If you want to go for a certain cer tain amoun amountt of time, time, say s ay 10 minu

about doing that non-stop… yet. Use your timer, and when you stop for a break, stop your t

you progress by tracking how long you can crawl without stopping. By the way, 10 minute somewhat of a standard I typically encourage people to shoot for. If you you choose to go for distance, di stance, I encou e ncourage rage you to keep track tra ck of how far you go go w each time. That way, you can see how much you progress as you go. If you have access to field makes this pretty easy to do. Again, set manageable goals. If you choose to progress in both distance and duration, can be really challenging. As an initial goal, aim to crawl 1/4 mile in 15 minutes.


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Loaded crawling Sheet Music

As if crawling with bodyweight alone isn’t challenging enough, let’s add some weight. On

a base by being able to execute the crawls properly, you can start thinking about adding a l load to the the crawls cr awls will wil l cem ce ment them them and build build some some serious se rious power. powe r. There There are several severa l w load, and we’ll explore some of them here.

The first method should be all too familiar to those who consider themselves tactical

weighted vest. Most of you should have, or have access to, some sort of body armor or pla

Ensure you have one that fits properly and is somewhat comfortable. As you try this metho to experiment with whatever you use. There are weight vests specifically for exercise you

a good idea just to use the kit you have. Avoid having your vest/carrier too tight as it will r breathing.

Many moons ago, getting on all fours and crawling was one thing I would do to ensur

solid. If you have all your pouches and things such as magazines in place, you’ll quickly fin

anything is going to shake loose or fall out. This is another way crawling can be beneficial way wa y to “train “trai n like you fight.” fight.” As with w ith anyth anything ing,, take it easy e asy at first fir st when w hen you you add weigh wei ghtt with wi th somethin something g such as a

put quite a strain on your lower back if you’re not used to it, so work your way up to it. Sca try to be a hero your first day.


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Photo ©Jebb Graf f

Photo ©Jebb Graf f Sign up to vote on this title

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There’s also the OS Loop that was developed by a professional football strength and

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John Brookfield has done some world-record pulls you can read about on his website

giving him a “google.” If you’re a man of mighty feats of strength like John, how might you

strong enough to do things like pulling a 40,000-pound truck? You go to someone who mak harnesses harnesses for horses. Yep. Yep. Below is a picture picture of John’s John’s harness. harness. He has set a few w orld r wearing this harness as he dragged a 40,000-pound truck for a mile.

Another way to drag chains would be from each limb. This is awfully wonderful. If y  Sign up to vote on this title

way to attach chains to your wrists or ankles, you can add a new dimension to your crawls 

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best here because they offer a “smooth drag.” They won’t get bound up or hung on any imp

ground. To know how special this crawl is, you have to experience it. Words don’t really d

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option is chains. Chains are also sold on the OS website, but you can also pick up some ch

hardware stores. Chains that are long will have more surface area dragging on the ground,

providing more resistance. I went the route of a local home improvement store, and I had th

at about 15 feet each. If you want to add more weight, you can always add more chain, or y other items. For extra weight to drag, I added kettlebells plus a couple of old discs from a done. It’s all about drag and friction.

When it comes to training, chains can also be used for several things other than dragg

highly recommend taking one of John Brookfield’s Beyond Bodyweight Training worksho Training worksho

way wa y of taking taking simple im i mplem ple ments and teaching you you how to use them them to to devel de velop op a powerful pow erful

John also has some great books out there on grip strength as well, so I encourage you to re

Using something such as a vest will really challenge your core, but dragging things w

your whole body. One difference is that using a weighted vest will be more consistent in h challenges you. The vest bears down on you; it tries to crush you.

Dragging weight pulls through you and tries to break your posture. The body’sreflexi Sign up to vote on this title

this is where real strength is born. Dragging loads will significantly strengthen your reflex Useful Not useful 

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muscles, uscles , thus thus streng s trength thening ening your your whole w hole body bo dy.. The better be tter postu pos ture re you have, have, the the better be tter you w

adapt. Dragging loads also changes from crawl to crawl, depending on which crawl you u

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backward crawls were special with just body weight, try dragging 100 pounds of chain ba truly truly special and almost almost indescribable. indescribabl e.

By this point, you’re probably ready to get out there and challenge yourself with some

crawls, unloaded and then loaded. If you don’t already see, you will eventually see how p

crawling is for the tactical athlete. It will tie you together, and you’ll become stronger than

guarantee you will look and feel better when you train by carrying your gear as you utilize strength.


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OS for Marksmanship

As you’ve read, rea d, Original Strength Strength has many many benefits. Among Among those those benefits is i s enhanced enhanced ma m

The majority of the people who consider themselves tactical athletes have a profession tha

carrying a weapon. Whether you carry a weapon for offensive, defensive, or competitive a can benefit you.

You probably know that studies show the better shape you’re in, the better your ability

stress. In any application of firearms I listed above, you’re going to have stress. One key to

marksman—as well as being able to handle stress—is good breathing. When shooting, rem

first step of all the RESETS is to “set your breathing.” Diaphragmatic breathing is benefic

you and getting your heart rate down. This will ultimately give you better control over you

functions, and as you probably know, one of the fundamentals of good marksmanship is goo

I’ve found breathing to be the most beneficial of the RESETS, but I highly suggest usi

well. My typical “go-to” RESETS on the range are diaphragmatic breathing, standing cros

standing head nods. I also like rocking if the space and safety restrictions allow it on the ra

do my head nods in the rocking position if I can get rocks in. I use these RESETS as I get w

will hit them quickly before a drill if I have the time. Between stages at a competition is a g well.


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RESETS on the Range Breathing Standing Standing cross-cra cross -crawls wls Standing head nods Rocking (if space and safety permitted)

An extra time to get in your RESETS is when you get frustrated. If I’m having a bad d

shooting well, I’ll take a break and do some RESETS. It’s the best thing I’ve found to help

slump. If the RESETS don’t help you get out of the slump, my advice is to pack up and do i There’s benefit in knowing when to call it quits before you hurt your confidence. The OS System, if done regularly, will benefit you as a shooter as well. The benefits

strength you will gain from crawling will pay dividends on the range, in the streets, or whe

be called to use your skills. All the benefits spoken of earlier in the book with contralatera will translate to your shooting skill.

Before using any firearms, ensure that you are properly trained in the use of that firear

have a safe environment for shooting (preferably a shooting range), and that you understan

safety rules. Know how to operate your particular firearm properly, and ensure that it is sa Always treat all guns as if they are loaded. If you are new to shooting firearms, please get from a reputable instructor first. Firearms Safety Rules The firearm is always loaded.


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Never point the firearm at something you aren’t willing to destroy.

Keep your finger off and aw ay from the the trigger until until you are ready r eady to shoot. s hoot.

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That may not be as detailed of a plan as some people would like I like li ke to manage manage my my workou wor kouts. ts. I like l ike to keep fine details detai ls out, out, at times, so s o that I can have s play around or to adapt my workout to how I feel or my schedule.

As I stated before, I use gloves when crawling. An additional thing thing I did to help my hand-eye coordination was to put a red dot on the knuckle of the middle finger on each

When crawling, I would take four “steps,” keying in on the red dot of each hand as I plante

didn’t do this during the entire crawl but ensured I did it for a bit each session. I can’t tell y

experienced great results directly from that, but I do know there are similar drills that have to work.

I can tell you, however, that crawling is where humans develop hand-eye coordinatio

depth perception. This worked for us as children, and it can work for us as adults. My theo try it?

I decided to use the handgun to conduct this test because that was the platform I neede

the most. So, as I stated before, there were several months between didtitle one  in Apri Sign up totests. vote onIthis useful  IUseful  Not did the the retest r etest in i n September September of 2015. In the the time time between be tween tests, only shot my my handg handgun un live li ve

only did dry fire at a maintenance level. I wanted the OS-geared workout plan to drive wh

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If you miss, that event has to be shot again. The “score” here is your time. Because I w

test to judg j udgee how OS would wo uld help shooting, shooting, I wanted w anted to use time only. only. While I’m certain usi

on the range can help with accuracy, there are too many variables for me to test that. So aga

get all hits for the test to count, but your time is what your score is. So the implied task here need a good shot timer. I shot each test three times and took my best time to help eliminate that might hurt my ability to see accurately if the test worked.

Here’s the bre bre akdown akdown of the test: te st:

1. Draw, and fire one round: Begin 10 yards away in the surrender position. On the bee draw, and fire one round.

2. Shoot from behind a barricade to the right: From 10 yards away, start from the sur

with your hands on the barrier. On the beep of the timer, draw, and fire around the rig barrier. I used two stacked 50 gallon drums for this.

3. Shoot from behind a barricade to the left: From 10 yards away, start from the surre

with your hands on the barrier. On the beep of the timer, draw, and fire around the left barrier.




4. Reload: From 10 yards away, start from the surrender position. theuseful beep of the tim  Useful On  Not

fire two rounds. Reload. Then, fire two rounds again. You will need all hits for the tim

5. Shoot and move : For this test, start from 20 yards away. You’ll need three magazine

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Below is the table that shows my times. These aren’t blazing times, and some of the re

aren’t amazingly faster. But considering how little training I got in between the two tests, th

improvements are great. I’m no speed demon, but if you’re close to these times, you’re doi

You’ll notice the biggest improvements were in the tests that were the most physical a most movement. Coincidence? I think not. My conclusion from this test is that using OS in

absolutely does help. I would imagine, if I had set up some more dynamic drills that resem

competition-type stages, I would probably have experienced great results from that trainin Sign up to vote on this title

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determine what you need to do to improve. Mike recommends recording very detailed data from the the gear you used used and the weath wea ther er to how you shot, of course. course .

I recommend going out and trying this test. Feel free to modify it however you like, o

platform pla tform such as an a n AR-15. Just J ust make make sure that, that, if you’re going to do what I did, di d, you try to

and retest exactly the same. Modify the drills if you need to—these are definitely adaptable

change change much, much, I would wo uld recomm re commend end keeping in the the shootin s hooting g and moving moving as well wel l as a s the stress str ess

If you’re going to be a good shooter—whether it be for your job, for competition, or j

defense purposes—there are benefits to exercising regularly and being in shape. There are

in having Original Stre Streng ngth th be that means means of getting in or maintaining maintaining optimal optimal physic physical al con discussed dis cussed in this chapter and through throughout out this this book. bo ok. Gear Used during my Test Shoots Smith and Wesson M&P9 full size 124gr 9mm ammunition (loaded myself) Safariland Model 5198 Paddle Holster 3x HSGI Pistol Tacos with w ith Raven Concealmen Concealmentt Systems Systems Moduloader Moduload er belt attach a ttachm m Orion Filters Ballistic Eyewear CED 7000 Shot Timer


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8

OS for the Warrior’s Mind Strength isn’t always about muscles.

Throughout history, many technological advancements have occurred during times of war.

Global War on Terror, many advancements have come from trying to better outfit our warr foreign lands as well as to help our guardians protect our citizens here at home. One thing

remained constant is that the greatest tool available is the mind. So, as much as we worry a bodies, we should also exercise our brains.

Movement is the vehicle that develops the brain. The body’s design is very “chicken a is, is , you need need a brain br ain to move, and you need movement movement to build your brain. br ain. One of the ver

develop in your body is the vestibular system (your balance system). It is fully developed f

after conception. All the movement and stimulus your body generates and receives become

that that is routed through through your your vestibular ve stibular system. system. It is this this information information that that helps to build effici

connections and pathways in your brain. When there is a lack of information, these pathwa even fade away, in a sense, starving your brain. It is movement that nourishes and grows a

There are specific movements that feed the brain well. The OS RESETS buildefficie Sign up to vote on this title

Usefulyouengage Not useful pathways that tie both hemispheres of the brain together. The more in these RES

efficient the brain becomes at communicating in itself and throughout the body. A healthy, e

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in rest-and-digest mode could allow for good, restorative sleep as well as proper adrenal

balance. Fight-or-flight mode should be reserved for emergencies, not everyday life. Whe live at rest and at peace, he cannot cannot suffer suffer from stress stress disorders. disorde rs.

Having said all of this, the movement and RESETS of Original Strength can pay grea

whatever your duties are as a “tactical athlete,” whether in military, law enforcement, firef

whatever your job is. The other benefit is in your daily life. The job responsibilities of ma

athletes can lead stressful and trauma-filled lives. This can mean certain things in daily life anxiety or make you uncomfortable.

In the case of the military and the last more than a decade of conflict, a large percenta

experienced some stressful or horrific things. The RESETS of Original Strength can work

coping copi ng mechanisms. mechanisms. If you’r you’ree experiencing experi encing anxiety anxiety over ove r something something and you realize real ize it, i t, take

to relax into your RESETS. Set your breathing, and get some movement in. This will work you in many different situations. Use the RESETS as your tool.


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9

The One-Mile On e-Mile Crawl Crawl God who arms me with strength and keeps my way secure. —Psalm 18:32

Tim Anderson was the first to do the mile-long crawl, and as long as Tim and I have known

I’ve wanted to take a shot at his achievements. It’s been harder to do since Tim became a f but I like being challenged. He doesn’t challenge me directly; I just use him to set my own

things. So when I saw that he did a one-mile crawl, which you can see on YouTube, I knew

Famous last words: “I can do that.” Doing a one-mile spiderman crawl may not soun daunting daunting task, but it is. It’s It’s also a lso one thing thing just to comple complete te it, but b ut to to keep good form while it to another level. These are truths I would learn the hard way as I took on this task.

When I began, it was hard to crawl for 10 minutes without stopping, so how on earth w

crawl for an entire mile without stopping? That’s right. No stopping and no breaks. So if y

take on this this challeng challe nge, e, you may may feel like li ke it’s unachiev unachievable able.. It may may seem see m impossible, impossib le, but it’s someone “fearfully and wonderfully made” like you. Let’s talk about the crawl.

 As I write this, it’s August 28th of 2015, the day I completed one-mile Sign up the to vote on this titlecrawl. I de

Useful  Not useful it and started training around May of 2015. Prior to that, I had some but more for R  crawled

purposes purpose s than for endurance or strength-buildi strength-building ng.. Learning from Tim and John how how to cr

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sand mix out here in North Carolina. I didn’t even use gloves back in Tennessee. There, I o mile crawl but continued by using various other crawls.

Now back at Fort Bragg and realizing the time-frame in which I wanted to get this boo needed to get after it. If I was going to get this book out on time, I needed to get this crawl write about it. I made the decision that I would just have to gut it out and make it happen.

That brings me to today, the day of the crawl. I decided the night before that I would g

a prayer, and see what I could do. There’s a good saying for times like this: “Let go and let

about 70 degrees outside and dark, so it was pretty nice. I like working in the dark. I get in

statement, “Putting in work in the dark,” which is an exhortation to do good work even wh

watching. I parked my truck in the usual spot behind my work, chalked my hands up, threw and got to it.

During the crawl, I knew one lap would be around a half-mile, so I vowed not to look

for the distance until after that. The first time I looked at my watch was at .61 miles. That g

confidence because I had never crawled that far without stopping. That was a good point t the watch because I had just come up a hill.

The next time I looked, my distance was at .75 miles, and I knew for sure at that point

made. At around .81 miles, something popped in my wrist and sent a sharp pain up my arm

but I just lifted that arm, shook it out, and powered through. That last quarter-mile was brut through through.. By this this time, time, the sun was up, and there there were wer e som s omee other folks out doing physic physical al started crawling at 0545 in the morning, and almost 50 minutes later, I was done.

I wanted a much faster time, but considering the amount of train-up time I had taken, I to have completed it.

The picture below isn’t the best as my phone screen was broken and nearly unreadab 

up touses vote on this title this. The second picture is a screenshot from the program mySign watch when downloadin

information from my workouts.

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For me, the hardest thing about crawling that far is the mental challenge. Physically, it

liken it to something like a 12-mile road march. It sucks, but you just push through. Being o

that long when you’re smoked and tired is extremely tough on the mind. There were times d trainin trai ning g when I would stand s tand up, but then then,, I wouldn’t w ouldn’t be sure s ure why w hy I had stood up. Your Your br the the ent e ntir iree time that your your body bod y is tired and this this hurts. hurts. “Stand up!” your your body yells at you.

I’m sure my form wasn’t as pretty as Tim’s was, but past three-quarters of a mile, I w

survival mode, and perfect form went out the window. I was able to maintain the basics su my butt butt below bel ow my head, head, but it was tough. tough. There’s no video vi deo of mine mine because bec ause I did d id it on a

cameramen were available at 0500 that morning. I’m extremely glad to have completed thi and, for now, to be one of only two OS’ers who have done it.

Oh, and you might ask how I doubled the distance I was able to crawl without stoppin couple of weeks. That can be explained right here in this verse…

It is I can do all thing thingss through through Chri Christ st who w ho strengthen strengthenss me. —Philippia —Phili ppians ns 4:13 Sign up to vote on this title

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Side Note: Along with some other senior folks in my unit, I was blessed with the opportu

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10


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RESET Flows In this chapter, I’m going to list some examples of RESET flows I use. Some of these will

to allow for short breaks, but understand that I always recommend executing the “Big Five

have the time and space. I also recommend starting your day with at least a five-minute RE doing it again toward towa rd the the end e nd of your your day. day.

Please note that these are just RESETS and not a complete workout. Think of using th

warm-ups or cool-downs for your workouts. However, you can also use these as stand-alo when you just need some fine tuning. My Big Five (THERE ARE 6) Flow 1. Lay on your your back bac k and and belly bel ly or diaphragm di aphragmatic atic breathe br eathe for one minut minute. e. 2. Do three three rolls rol ls left le ft and three three rolls rol ls righ ri ght, t, using using upper body. body. 3. Do three three rolls roll s left and three three roll ro llss right, right, using using lower low er body. body. 4. Backward Backwar d barrel barr el roll rol l into the the rocking position posi tion and rock 20 times times with wi th varying var ying foot

5. Stay in the the rocking roc king position posi tion and do 20 head head nods up and down. (I also als o do 10 to the le 6. Finish with 20 standing standing cross-craw cross- crawls, ls, knees knees to elbows.


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Post Long Sitting Sitting Ops O ps Sheet Music

This RESET flow is one you can do for many situations. If you’ve been sitting at a comput

or conducting conducting convoy operations opera tions for example, example, try this this RESET flow when you get get the oppo 1. Stand and and breathe brea the for one minute 2. Do 20 standin standing g cross-crawls cross-cr awls (forearms to to thigh thighss or knees knees to elbows). elbows) . 3. Do 20 standing standing neck nods verticall vertic ally y and 20 hori horizon zontally. tally. 4. Do 20 more standing crosscro ss-cra crawl wls, s, using using either method. method.


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Post Airborne Ops (Parachuting) Sheet Music

1. Lay on back bac k and breathe bre athe for one minute. 2. Do three three rolls rol ls left le ft and three three rolls rol ls righ ri ght, t, using using upper body. body. 3. Do three three rolls roll s left and three three roll ro llss right, right, using using lower low er body. body. 4. Backward Backwar d barrel barre l roll into the the rocking position posi tion five times. times.

5. Stay in the the rocking position posi tion on the the last las t roll and a nd rock 20 times times with varying foot positi 6. Stay in the the rocking roc king position, posi tion, and do 20 head-nods up and down. Also, do 10 1 0 to the the le right. 7. Finish with 20 standing standing cross-craw cross- crawls ls (knees (knees to elbows).


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Prior Prior to a Physical Fitnes Fitnesss Te Te st Sheet Music

The first step is to do my “Big Five Flow.” Do 10 pushups and 10 sit-ups.

Specifically for the Army Physical Fitness Test, I do these quick RESET flows betwe 10 rocks 10 head nods, vertically and horizontally 20 standing cross-crawls


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Shooting Sheet Music

This RESET flow applies to both training on the range or during a competition. You can d to shooting a stage. It will light up your brain and get your reflexes going so you’ll be able best of your ability. 1. One minute of brea br eathing thing 2. 20 standing crosscro ss-cra crawl wlss (forearms (fore arms to thighs) thighs) 3. 10 neck neck nods vertically vertical ly and 10 hori horizon zontally tally 4. 10 standin standing g cross-craw cross -crawls ls (elbows (elbow s to to knees) knees) 5. 20 rocks (space (spac e and ground ground conditions perm per mitting) itting)

These RESET flows are meant to give you examples of what I use. I recommend start

and then being creative on your own once you get a feel for what works for you. A good w

your RESET flow is working for you is simply to do an air-squat (butt to ankles) before an RESET flow. See if it feels better or not.

You may get some funny looks and questions when you start doing these on the range o trainin trai ning, g, but they they work. So let go of your ego, and a nd do them anyway. anyway. Get those those who stare star e a well; we ll; eventu e ventuall ally y, they’l they’lll be b e doing d oing them them,, too!


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11


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Working Out O ut with OS

As I spoke about earlier in the book, it’s best to look at what your life, job, or hobby requi

determ deter mine the righ ri ghtt level lev el of physic physical al exertion for your your workou wor kouts. ts. I’ll I’l l show you my my methodo methodo deciding what training to do and how OS fits into that.

As always, I recommend warming up and cooling down with at least the Big Five RE them periodically during your workout as needed.

Here’s the chart I use to help people decide what exercises to start with. I’ll go ahead example of how I would fill this out with the goal of being prepared for combat.


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moving together). And, if done mindfully, they should incorporate diaphragmatic breathing

using these exercises to load contralateral movements (the gait pattern) and train the X (the

Below is an example of what a firefighter might use to fill out this chart. I consulted w firefigh fire fighters ters to find out what their their most physically physical ly demanding demanding tasks are. ar e. It’s safe sa fe to say s ay th

here are a few in the example. Much like a soldier carrying a kit, use your firefighting gear times. You don’t always have to use it, but do it occasionally to get comfortable with how

load and to learn what techniques may work better for doing things like dragging a hose or carrying all your gear.


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Using charts like this can help you dial in to what you need to have in your program. T

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Tactical Athlete Workouts Sheet Music

In this section, I’m going to give you some of my workouts. Feel free to use these or modify your own chef. I’ll also go over where the RESETS are in each workout (Note: Breathing

utilizing your diaphragm as we’ve discussed, is a RESET in every workout.) These should

good idea of how you can apply the principles of pressing RESET in your own workouts a to what you need.

Something to remember when creating your workouts around Pressing around Pressing RESET is is to u Original Strength Strength System guideli guidelines: nes: 1. Breathe Bre athe using your diaphr di aphragm agm.. 2. Activate your your vestibular system. system. 3. Engage Engage in contralateral, contralater al, cross-l cros s-latera ateral, l, or midl midline ine crossi cro ssing ng movements. ovements. There are three factors I consider when deciding what time to use for exercises: 1. Time allowe all owed d for for the the workout 2. Level of o f effort effort (i.e. (i. e. how hard hard/fast /fast I want to push push on that that particular exercise exerci se during session) 3. My ability abi lity to to conduct conduct that that exercise exerci se to standard for a particular partic ular time time Enjoy.


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Slam and Carry Sheet Music

You’ll need two kettlebells (53 lbs. preferred), a tire, a sledge hammer, and a 50 lbs. sandb

tire and other equipment at the starting line, and place a marker 30 yards out. The carries w

down and back for 30 yards. When you perform the sledgehammer swings, make sure you your midline (your center) with your swings. 1. 30 sledgehamm sledgehammer swing sw ingss (impact top of tire) tire ) 2. Farmer Farmer’s ’s carry carr y (kettlebell (kettlebells) s) 3. 30 sledgehamm sledgehammer swing sw ingss (impact side sid e of tire)

1. Caution: Practice your technique for hitting the side of the tire as the bounce bac

dangerous. I often impact the tire with the side of the sledge head as that seems to bounce-back effect. 4. Farmer’s Farmer ’s carry carr y (use sandbag, right-shoulder right-shoulder carry car ry on the the way down and left-shoulde left-shoulde way back) 5. 30 sledgehamm sledgehammer swing sw ingss (impact top of tire) tire ) 6. Farmer Farmer’s ’s carry carr y (kettlebell (kettlebells) s) 7. 30 sledgehamm sledgehammer swing sw ingss (impact side sid e of tire) 8. Farmer Farmer’s ’s carry (front carry carr y sandbag) sandbag)

Where Where’s ’s the RESET? Here, Her e, the RESET can ca n be found found in i n the the sledgeham s ledgehamm mer swings sw ings if y

technique technique so s o that you cross cro ss the the midline midli ne of your your body. body. Basica Bas icall lly y, you should should be draw d rawing ing X’

sledgehammer from side to side. This is good for your brain, your nervous system, and you Sign up to vote on this title

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Shooter Sheet Music

For this one, you will need a jump box or something to step up on, two weight plates (25 l weig wei ghted hted ball bal l or kettlebel ettlebelll (35 ( 35 lbs. lbs . preferred), preferr ed), two cones, and a pair of gloves with wi th a dot

of the middle fingers like the ones shown earlier in the book. Place the cones 20 yards apa

This workout will consist of four rounds of one minute per exercise with one minute o rounds. After the four rounds are complete, finish it off with five minutes of crawling.

1. Sprint Spri nts: s: Cone to cone. When When you you get get to a cone, you should should be facing fac ing a “target” to focu before sprinting back. 2. Step ups: Pinch gri grip p the the weigh we ightt plates, and a nd step up and and over the the box and then then back. 3. Kettlebell Kettlebell draws: See pictures pictures below. 4. Burpees 5. Spiderman Spide rman crawl cra wls: s: Forwar For ward d and backward, backwa rd, cone to cone. Focus on the the dots on the the g “steps.” Then, Then, crawl cr awl with head head up for four four steps.

Where’s the RESET? The sprints and crawls are the RESETS in this workout. Both e

pattern with contralateral limb movement. Also, the act of looking at the dots on the gloves head up activates the vestibular system through practicing head control.


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Tight Spaces Sheet Music

I call this one “tight spaces” because I think of crawling in tight spaces with your kit. You c

full kit—which I would recommend at least trying at some point—or just use a weighted v

need some weight to drag. I prefer using a sandbag of at least 50 pounds. The only other th

need is some flat ground and a hill. Scale the workout based on how much kit you’re weari slope and length of your hill.

Two minutes: inutes: Spiderm Spide rman an crawl craw l forward, forw ard, pulling the the sandbag sa ndbag as you crawl craw l (see ( see pictu Three Three trips: tri ps: Backward spiderm spider man crawl uphill uphill Two minutes: Spiderman crawl laterally (one minute in one direction and one minute direction) Repeat five fi ve roun r ounds: ds: Determine Determine the amount amount of rest you need between betw een roun ro unds ds

Where’s the RESET? In this workout, the RESET is obvious; it’s the crawling. This i will be great for tying you together and making you reflexively strong. Sign up to vote on this title

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Move and Shoot Sheet Music

This one is i s about a bout moving moving and shooting. shooting. You’re You’re going to need four cones c ones and prefer p referabl ably y fou

boxes that are no higher than two to two-and-a-half feet. You’ll also need your firearm of c

weighted vest. Finally, you’ll need to have a target of your choice positioned at 20 feet from your box setup.

Setup your four cones so that they are around 3

form a box. For the first four runs, start wherever you like, but move clockwise, sprinting f

cone. At each cone, stop and draw (handgun) or raise (rifle, shotgun) your firearm and dry go back to low ready, and sprint to the next cone. Once you have made the run clockwise,

counter-clockwise. You should do this for a total of four rounds, one round in each directio

Want to up up your game? game? Take a rest res t after the first fir st four roun r ounds, ds, and position posi tion the the jum j ump p bo the the cones. c ones. Run this this the sam sa me way w ay,, using the the jum j ump p boxes bo xes as obstacles. obstacl es.

Ensure you’re working on your footwork as you start, stop, and sprint from position to

should also pay attention to your breathing as that will be important for well-placed shots w

time to live fire. Keep your eyes locked on the target/threat. If you’re a competition shoote Sign up to vote on this title



cones, make some 2’x4’ boxes like the ones used in competition so that you can practice yo 

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and out of them. You can use one target, or you can use multiple targets.

Have some fun with this one, and be creative. Play with your box arrangement and tar

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Over the Wall Sheet Music

This workout requires a wall to pull yourself up and over. If you do not have a wall, I sugg

with sets of dips. You’ll also need a sandbag of at least 50 pounds and an Olympic bar loa

25-pound plates or as much weight as you’re comfortable doing push-presses and front sq Position the bar and sandbag next to the wall. 20 front fro nt squats

Five trips over the wall (Throwing the sandbag over the wall and then climbing over Use 10 dips and throw the bag over a pullup bar if you don’t have a wall.) 20 push-presses Repeat five rounds Where’s the RESET? This particular workout doesn’t include RESETS, but you will before and after, as well as over the next couple of days. Trust me.


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Chain Gang Sheet Music

I use the Infinity Infinity Strap Strap for this workou wor koutt plus my 60 pounds pounds of chain. My chain chain consists co nsists of 3

sections that I link together with carabiners. You’ll need 100 yards of good crawling groun Spiderman crawl craw l 100 yards with chain. chain. Run back 100 yards with chain.

Hold the chain overhead and walk 100 yards down and back. (Use your harness to ho

hold by the chain. The object is to have weight dragging the ground, providing resista See picture below.) Repeat 10 rounds.

Where’s the RESET? The RESETS here are in the loaded crawling and running.


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Get Up Sheet Music

This workout is all about getting back up with gear on and staying in the fight. You can thin

knocked down and having to get back on your feet without the use of your hands as you kee

toward the threat. Or maybe you’re a firefighter and can’t let go of the hose. In this workou some quick movement and some slower “grinding” as well.

5x Turkish get ups (TGUs): Each arm with at least 1/3 bodyweight. You can use eithe sandbag; both provide different dynamics. See pictures below. 20 sit up/stand ups (fast paced) with same weight

300-yard front-carry farmer’s walk: Use what you have, but I prefer two 24 kg. kettle

clean position for this. You can use the same weight for the entire workout, but two w hand are better. Repeat for three or five rounds.


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 Where’s the RESET? The TGU is a contra-laterally loaded exercise; thus, Sign up to vote on this titleit is an am

Not useful for soli s olidifying difying your your cent ce nter. er. This is a great grea t workou wor koutt for focusing focusingUseful on your you r breathin bre athing, g, keeping

closed as well.

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12


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Some Words on Training

I’ve spent quite a bit of time exercising and going through peaks and valleys with my traini

like to share some things I’ve learned. Some of these are philosophies I have developed, a for me, but they may not for you. Again, take it as you will.

I believe you need to set goals, but with whatever your larger goal is, you need to hav goals. For example, if you want to be able to do a one-arm handstand push-up, have some

goals like being able to do a two-arm handstand push-up. This will make your goal more a smaller bites.

As someone who’s been in the military for a long time and often believed that you nee

in a sweat puddle at the end of every training session, I had to get smarter than that. (I woul

picking up some books by Pavel Tsatsouline; those books helped me to learn how to streng Working out out like li ke that that constantly can have have advers adve rsee effects e ffects on your your body, body, so you need need to dia

times. times. Am I saying you you should cut out those those workouts w orkouts altogether? altogether? No. Some people peopl e would w ould

in a profession with demands such as the infantry, you need to test yourself once in a while stamina. The mental toughness it takes cannot be understated.

Ensure you know yourself not just physically but mentally as well. Know your limits,

with building your own mental toughness. When I would run on my own, I always made su stopped my run at or after the point from which I started. So if I started running at my truck

I made sure I didn’t stop until I passed my truck on the way back. This helped me to build a stopping until the task has been 100-percent completed.


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I believe bel ieve in listening li stening to to the body. Yes, Yes, you need need to test yourself yoursel f and workout wo rkout even wh

feel like it sometimes, but you should also listen. If your body is telling you that you need a

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13


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Sheet Music

Strength training for Tactical Athlete Men’s.fitness.workout.manual.2013 Functional P2P Training - Craig

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The Adaptability of Original Strength Strength Adaptability: The ability to maintain composure while responding to or adjusting one’s own thinking and actions to fit a changing environment; the ability to think and solve problems in unconventional ways; the ability to proactively shape the environment or circumstances in anticipation of desired outcomes. —ARSOF Core Attributes

Now that you’ve learned about Original Strength and how it can fit you as a “tactical athle

profession you’re in, it’s time to go forth and get strong. Once you’ve learned how to execu

movements ovements and exercis e xercises es in the Original Streng Str ength th System System,, set s et your your goals and achieve achiev e them

Once you have the basics down, e xplore xplore your own creativity crea tivity within OS. There are m

can take the movements within OS and get stronger by exploring ways to make them more d

some cases, harder. Be safe in how you do things. Don’t get crazy and create injuries; there other systems out there doing that.

Another way to be creative is to adapt the movements and explore some regressions i injury. There are ways to “soften” or make some of these movements easier to benefit you

injured. Some of these regressions can be found in the Original Strength title book, Pressin

Original Strength Reloaded. Reloaded. You You can also al so learn lea rn more more by attending attending a Pressing a Pressing RESET wor wor

 of peo only will you learn more at the workshops, you’ll also be opened up to a community Sign up to vote on this title

been to the OS workshops to whom you can refer for advice  at any Usefultime.  Not useful

I’ve always alw ays enjoyed enjoyed exercises exercis es or fitness fitness tools that that are “one size fits all” and portable

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adding in some deadlifting and heavy-rope work. If you’re a prison guard and need quick,

you probably need to use some heavy weights or kettlebells. (I would recommend kettlebe enforcement personnel may need to add in some sprints (which is a contralateral RESET) some heavy weight work in order to be able to chase down bad guys and take them down.

personnel will have similar needs in that they may need to move long distances on their fee fight when they get there.

So either work OS into your current program, or use what you’ve learned here to dev

program. From this point, practice the RESETS and get after it. Our wish is for you to keep movement, ovement, stay resil re silient, ient, and be reflexivel refl exively y strong unt until il the the time you pass on. That’s That’s what w hat Strength is about.

Follow Original Strength on Facebook and Instagram as well as subscribing on YouT

keep up with w ith the the latest l atest and a nd greatest inf i nformation. ormation. I also als o highly highly suggest suggest you find a workshop w orkshop deepen deep en your your knowledge knowle dge of Origin Ori ginal al Strength. Strength. You You can also al so check out the the Original Strengt an OSSA certified professional to help get you started.

Last but not least, thank you for what you do. If you’re out there serving your country—

in the military, law enforcement, firefighting, or whatever your service may be—we want t

YOU. Selfless service is something great and demonstrates the character within you. Be th others, and be the change you wish to see in the world. Now, get out there there and a nd go do work! w ork!


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Learn More About Original Strengt Our Our mission missi on is to set s et the the worl w orld d free through through movement. ovement. As the foundation foundation for all al l movem

activity, we teach health and fitness professionals a system that allows for improved patien results. res ults. We We invite you to visit visi t our website webs ite at Origin Ori ginalStr alStreng ength th.net .net for for more inf i nformation. ormation.

please look at our workshops, videos (Movement SnaxTM), DVDs, equipment and other b to help you move the way you were designed to.

To locate a coach in your area go to https://originalstrength.net/find-a-certified-coach Certified Coaches located aroun ar ound d the the world. w orld. www.originalstrength.net


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Psalm 139:14 139:14 “I am fearfully and wonderfully made…” – Psalm 139:14


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Original Strength for the Tactical Athlete 2017

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