A Minimalist Fitness Challenge for Everyone

It has been over a month since I won the Competitive Division in the Fall "Competition Edition" Tactical Strength Challenge. This is a competition put on twice per year (spring and fall) by StrongFirst. It tests many of the attributes that an effective strength and conditioning program should develop. Some of these are absolute strength, relative strength, muscle endurance, power endurance, and metabolic conditioning. Those are attributes that encompass a lot of what is needed in the real world, which is kind of the purpose of the TSC's origins. Not to mention that in order for reps to count in each of the events, you need to have the requisite mobility to meet the movement standards. All these things make it a pretty comprehensive fitness test using a pretty minimal, straightforward set of events. And that is the point.

These are the events of the TSC:

1. 3 attempts at a max weight deadlift

2. 1 max set of bodyweight tactical pull ups

3. 5 min kettlebell snatch test

Now there may be variations to the events based on the division, but that is the basic idea. Each event is scored separately but the placing in each event adds up to a total score and that is how the winner is determined. Lowest total wins. If you get 1st in deadlift, 1st in pull ups, and 1st in the snatch your total score is THREE points and you win since this is the lowest possible score. You might have already thought of the attributes that are required to do well in each event. They are unquestionably different. A strongman, strongwoman, or powerlifter that can deadlift a house will no doubt do well in the deadlift event. A bodyweight specialist will crush the pull up event. An athlete with a great "motor" will go unbroken in the snatch event and do 120+ reps. But being elite in one event isn't enough. Remember, this is the "tactical" strength challenge. To be successful an athlete must perform well in each and every event.

This challenge is for everyone regardless of age (they do have a masters division 50+), gender, or ability. It also can line up with a wide variety of goals. I've been involved in it for the last couple of TSCs. During this time, I've met people that were using it as motivation to get ready for a Spartan race. Some were using it as a challenge for their "off season" training. Others were using it to simply motivate themselves to train a little harder. Then there are some, like me, that have specific goals in order to be competitive and place well in the rankings.

Another great benefit is that the training for the TSC can be done with a minimalist approach. This style of training keeps you from feeling too beat up. The next few posts will highlight some of my approaches to doing well in the TSC and being successful with fitness in general.