TSAC-F study plan

Diagram the ATP-PC, glycolytic, and oxidative systems and label the work duration and recovery profile each fuels

Explain how stroke volume, cardiac output, blood volume, and a-vO2 difference adapt to chronic aerobic training

Calculate target heart rate for three hypothetical recruits using both the percentage-of-max and Karvonen methods

List the components of a tactical needs analysis (occupational tasks, injury profile, testing battery, equipment)

Describe neural versus hypertrophic adaptations to resistance training, including motor unit recruitment, rate coding, and firing synchronization

Outline acute endocrine and metabolic responses (testosterone, cortisol, growth hormone, catecholamines) to a resistance bout and to a prolonged aerobic bout

Explain how acute variables (load, volume, rest, order, tempo) change training stress and volume-load

Apply torque, moment arm, and force-velocity principles to a back squat and to a loaded ruck march

Convert a completed needs analysis into three prioritized training goals for a mock tactical client

Apply the FITT-VP framework to write paired aerobic and resistance prescriptions

Select exercises that map directly to occupational tasks such as load carriage, casualty drag, stair climb, and obstacle traverse

Differentiate linear, undulating, and block periodization and justify one choice for an 8-week selection-prep cycle

Assign sets, reps, %1RM load ranges, rest intervals, and tempo for strength, hypertrophy, power, and muscular-endurance goals

Build a 4-week resistance progression that applies progressive overload and includes a planned deload

Prescribe continuous and interval aerobic protocols with explicit work-to-rest ratios

Write a plyometric and agility progression that respects contact-volume and recovery guidelines

Demonstrate and cue the squat, deadlift, bench press, and overhead press with three coaching cues each

Apply spotting, hand-off, and safety rules to free-weight and machine exercises

Teach bracing and Valsalva mechanics and state when the technique should be modified or avoided

Distinguish technique faults that require correction from those that require an immediate load reduction

Coach medicine-ball and Olympic-derivative power exercises with emphasis on triple extension and bar or implement path

Sequence a RAMP-based warm-up and a cool-down for a full tactical training session

Instruct loaded carries, sled or partner drags, and ruck marching with explicit technique checkpoints

Explain the rationale for two wellness interventions that reduce injury risk in high-volume tactical training

Explain sleep-extension and circadian strategies and their measured effects on tactical performance and injury risk

Describe stress and resilience models and three evidence-informed interventions a strength coach can implement

Outline hydration, fueling, and heat-illness prevention strategies for prolonged operations in protective equipment

Outline return-to-duty progressions after musculoskeletal injury and after concussion

Complete two full-length timed practice exams and review every missed item to its underlying principle

Re-teach the three weakest subtopics from memory without notes and log the gaps that surface

Consolidate formulas, normative values, and screening thresholds onto a single reference page

Build a 10-day taper that maintains technique practice while cutting new content intake