Introducing Tactical Wave Training: Circuit-Style Fusion of Strength, Mobility, and Tactical Endurance
- Thomas Sobotor
- May 4
- 4 min read
Welcome to Tactical Wave Training (TWT), a new program for STS that combines the strength-building power of wave loading with the functional, real-world intensity of tactical training. This new circuit format integrates targeted mobility drills, barbell lifts, supplemental exercises, and functional endurance movements to create program to maximize performance, resilience, and readiness. Get ready for TWT, it will push you to new heights.
What is Tactical Wave Training?
Tactical Wave Training is a circuit-based fitness program that blends two proven methodologies:
Wave Loading: A strength training technique that cycles intensity and volume (e.g., escalating weights with decreasing reps) to drive muscle growth, neurological adaptation, and strength gains while avoiding plateaus.
Tactical Training: Inspired by military, law enforcement, and first responder regimens, it emphasizes functional fitness, agility, endurance, and mental toughness for real-world challenges.
Our unique TWT circuit format enhances these principles by incorporating mobility drills to optimize your barbell lifts and pairs our supplemental exercises with functional endurance movements for total-body conditioning.
Why Tactical Wave Training?
TWT is designed to build a body and mind that can handle any challenge. Here’s what sets it apart:
Optimized Strength: Wave loading maximizes power output, while mobility drills ensure proper mechanics for peak lifting performance.
Functional Resilience: Supplemental exercises and endurance movements build stability, stamina, and real-world capability.
Injury Prevention: Targeted mobility and balanced circuits strengthen joints and reduce overtraining risks.
Mental Grit: Higher-intensity with varied demands sharpen focus and toughness under pressure.
Scalability: TWT is scalable for everyone.
How Does Tactical Wave Training Work?
TWT revolves around a circuit format that integrates mobility, strength, supplemental, and endurance components.
A session includes:
-Movement Prep: designed to prepare you for the demands of the session ahead.
-Mobility Exercises: Designed to enhance the performance of the main barbell lift by improving range of motion, joint stability, and muscle activation.
-1 Barbell Lift: Performed with wave loading (increasing weight, decreasing reps) to build strength.
-5 Supplemental/Accessory Exercises: Each paired with a functional endurance movement (cardio, carry, or sled-based) to boost strength, stability, and stamina.
The 6 exercise circuit is performed for 6 sets total, split into 2 waves of 3 sets each. Each wave escalates intensity for the barbell lift, while supplemental and endurance exercises maintain consistent effort.
Sample TWT Session
Main Circuit (repeated for 6 sets)Perform each component back-to-back with minimal rest (30-60 seconds between exercises/sets):
- (Mobility Drills) + Barbell Incline Bench Press
-RDL to Bent over Row + (Carry, Cardio, Sled movement)
- OH Slam + Chest Pass Slam + (Carry, Cardio, Sled movement)
-1/2 Kneeling Dig Chops + (Carry, Cardio, Sled movement)
-Push-Up Variations + (Carry, Cardio, Sled movement)
-Knee Hug Sit Ups + (Carry, Cardio, Sled movement)
Programming Notes:
Complete 6 sets (2 waves of 3 sets) per session
We will Alternate focus lifts (e.g., Zercher Squat, Incline Bench Press, Hex Deadlift) across sessions.
Adjust weights/reps for supplemental exercises based on fatigue; endurance movements should challenge but not exhaust.
May Challenge: Track Your Functional Endurance Points
To kick off Tactical Wave Training, we’re launching the TWT May Challenge! Throughout May 2025, track your performance in the functional endurance movements (cardio, carry, sled) using our 3-point system. Record your daily point total to compete with yourself or others in our TWT community. The goal? Push your limits, build stamina, and celebrate your progress.
How It Works: Each functional endurance exercise in the circuit earns points based on completion and intensity. Log points for every TWT session you complete in May. Share your Daily total on on the black board for a chance to be featured or win exclusive STS merch!
3-Point System for Functional Endurance Options:
Farmers Carry – 2 RT (20yds)
-1= 20% BW
-2= 30% BW
-3= 40% BW
Run/Jog/Walk -1 RT (100m)
-1= Finish
-2 under 35sec
-3 under 25sec
Ski/Row–200m
- 1= Finish
-2 under 60sec
- 3 under 40sec
Jump-100
-1=Finish
- 2 under 45sec
-3 under 30sec
Sled-1 RT (20yds)
1= 45lbs
2=70lbs
3= 90lbs
Example Daily Scoring:
In one TWT Set, you perform the sample circuit above.
Suppose you:
-Farmer’s Carry @ 30%BW (2 points).
-Sled Drag with light load (45lbs) (1 point).
-Jump Rope in under 30 seconds (3 points).
-Run/walk 100m just to finish (1point).
-Ski 200m under 60seconds ( 2points).
-Row 200m to finish (1point)
Set Total: 2+1+3+1+2+1 = 10 points + Bonus +3 points for all 5 Endurance options used in your set. (Total = 13 points for that round)
Record your daily totals in your app and on the black board, and sum them for the month will be kept for everyone. Aim to increase your points weekly by pushing intensity, weight, or distance!
Tactical Wave Training is our ticket to becoming stronger, tougher, and ready for anything. This circuit-based approach combines science-backed strength training with the grit of tactical conditioning, delivering results that translate from the gym to the real world.
Take the May Challenge to supercharge your progress.