About Our Program & Philosophy

Mission Statement:

To focus on injury prevention and job performance optimization, we research and apply appropriate, effective strength and conditioning strategies for our tactical athletes.  Our training methods aim to bridge the gap between job specific requirements and physical fitness for Henrico County Deputies, Firefighters, and Police Officers.  We strongly believe that as our tactical athletes’ quality of life is enhanced, they will be both mentally and physically equipped to serve the County of Henrico.

5 Things You Should Know About Our Tactical Program: (Henrico Tactical Strength & Conditioning is for Henrico sworn police officers, firefighters, and deputies only.)

  1. We welcome all fitness levels
    • Movements, weight, intensity, time and other variables can be modified or scaled for your fitness/functional level for safety purposes and for an effective workout.
  2. This is a tactical strength and conditioning program that we design, plan, and program.
    • 3 times per week focusing on full body power, strength and endurance:  Strong legs, core, grip, and upper body
    • Work capacity workouts for short and intense, medium, long and strenuous events.
    • Typical cycles will range from 4-8 weeks, depending on the focus.
  3. We program to enhance job performance.
    • Periodic specific programs throughout the year that focus on the items listed above.
    • Police officers and firefighters are professional athletes.  So we train like athletes.
    • Tactical workouts are used to translate directly to job performance and functions.
    • The usage of sandbags and other functional equipment will be used regularly to mimic job functions.
    • Firefighters can expect movements that mimic and condition for the Work Performance Evaluation, and prepare the body for the unknown.
    • Police Officers and Sheriff’s Deputies can expect movements that mimic and condition for the Corporal Agility Test/DCJS Agility Test, and prepare the body for the unknown.
    • Mobility and flexibility are built into the programs.
    • Core training.  This is important for a healthy back from wearing a uniform, gear, prolonged sitting, and overall body functionality.
    • Our program helps build resilience and survivability.
  4. We test and re-test for proper progression and improvements.
    • This helps us learn more about you so we can continue to develop, adapt, and improve our services.
  5. We have a passion to train you.  We want you to have a safe, durable, and rewarding career.

Information from the Cooper Institute: (Law Enforcement Fitness Specialist Program)

How does Physical Fitness Relate to my job?

Validation studies performed on first responder agencies over the past three decades have consistently shown that successful completion of certain physical tasks is rated as critical (important) to job performance, regardless of how frequently they are performed.

Job-related physical tasks include but are not limited to walking, running short and moderate distances, climbing stairs and ladders, forcible entry, chopping, advancing hoselines, jumping and dodging obstacles, crawling, lifting, carrying, dragging, pulling, pushing objects and people, use of restraining devices/holds, as well as short to moderate duration use of force.

Obviously, some of these tasks are more applicable to law enforcement, while others are more applicable to fire service.  Being capable of performing these and other tasks at a moment’s notice is often referred to as ‘readiness to perform the emergency function.’ The ability to successfully perform these critical tasks is directly related to an individual’s current level of physical fitness.  Thus, it is indisputable that physical fitness is job-related for the first responder.

The chart below shows the relationship between certain critical physical job tasks and components of physical fitness.

Critical Physical Job Task Related Physical Fitness Component(s)

  • Sustained Pursuit- Cardiorespiratory Fitness (Aerobic Power)
  • Sprints- Anaerobic Power
  • Forcible Entry- Muscular Strength/Muscular Endurance/Anaerobic Power
  • Chopping- Muscle Strength/Muscular Endurance/Anaerobic Power
  • Dodging- Aerobic/Anaerobic Power/Flexibility
  • Lifting and Carrying- Muscular Strength/Muscular Endurance/Anaerobic Power
  • Dragging and Pulling- Muscular Strength/Muscular Endurance/Anaerobic Power
  • Pushing- Muscular Strength/Muscular Endurance/Anaerobic Power
  • Jumping and Vaulting- Anaerobic Power/Leg Power and Strength
  • Crawling- Flexibility/Muscular Endurance/Body Composition
  • Use of Force <2 minutes
  • Use of Force >2 minutes