Target Hardening – A Different Application

 Core values, Fitness  Comments Off on Target Hardening – A Different Application
Jun 172015

For many in the security or defense industry, target hardening refers to measures taken to increase levels of protection in the face of a realized threat. If a facility was victimized by an intruder (burglary, violent crime, vandalism, etc) a common response is to make it harder for the intruder to enter or escape. A facility or workplace may install video surveillance cameras, access control systems, fencing or some other type of measure or procedure to reduce the chances that a crime would occur on the property. In the world of executive protection, the concept of target hardening is applied to the principle’s work place, transportation, communications, home; and whatever element that can be exploited by an attacker. We hear of phrases like “buffer zone”, “stand off distance” or “arm’s reach” to identify some time of security zone or resource used in order to protect buildings, assets, and people.

Let’s now apply the target hardening approach to one’s health. Could a human’s body be hardened in the face of physical or health related threats?

Sure, as with security threats, there is much we can do to minimize the risk of physical harm. I will concede that people may be exposed to genetic risks or other threats beyond their control even with living a fitness lifestyle, but the point here is to be pro active and target harden your body. An old adage stands true, “An ounce of prevention is more valuable than a pound of cure”.

The following is a simple threat but surprisingly is a leading cause of injury

1. Injury by mobile oncoming pedestrian, biker, or car.

Solution 1: Develop Situational Awareness In high population or traffic areas, use COMMON SENSE and don’t walk and text, or play music so loud you can’t see or hear what is going on around you. Maintaining high energy levels through out the day from good nutrition and sleep habits can only help one be more situationally aware.

Solution 2: Possess the physical capabilities to avoid getting hit. I have heard the arguments of how adrenalin can cause one to turn on their emergency muscles in the face of disaster; but why take chances that adrenalin is enough to save you. For the untrained person, adrenalin and instinct may help one avoid a particular threat but what if in successfully dodging an oncoming biker, a person suffers an injury to the lower leg because he or she was unconditioned? What if some one needed to jump two feet to the side to avoid getting hit but only had the power to jump a foot and half?

This is a simple exercise circuit that can be used as a dynamic warm up or modified to be used as a complete work out:

After 5 minute warm up and light stretch – 

1) High Knees  (25 yards) – drive knees high while taking short strides by pushing off and landing on the toes

2) Butt kicks (25 yards)  – Similar to high knees but kick your but with the heel of your foot.

3) Lateral Side Shuffle (50 yards) – Shuffle to one side for 25 yards and the return with the other leg leading the way


4) Hop on 1 leg forward and back for 15- 30 seconds (based on ability) then switch legs

5) Hop on 1 leg side to side for 15- 30 seconds then switch legs

6) Depth jumps – start small with a gym box or platform at 18 – 24 inches and practice first jumping down and landing on the ground as quietly as a ninja. Once the the depth jump is mastered, try jumping up on the box and back down. Increase the height of the box as needed.

5 sets of 10 depth/box jumps resting 40 seconds between each set

For more information contact




Theory Versus Experience

 Core values  Comments Off on Theory Versus Experience
Feb 052015

In any profession or industry there exists people whom by their understanding of theories or history of whatever subject are recognized as subject matter experts. Likewise, there are those people who have “boots on the ground” experience in various professions and industries that are also subject matter experts. “Theorists” and “operators” don’t have to be mutually exclusive, one can hold a PhD. in astrophysics yet still be an astronaut.

In the tactical operations industry there are experts who theorize how police, security, firefighters or military members should respond to or train for a given situation and conversely there are those experts who have lived through or managed various tactical situations and have different understandings of what is needed to succeed in moments of crisis.

This I can tell you for sure, the skills needed to respond to physical and stress inducing situations are perishable. For every skill – firing a weapon, dragging a body to safety, close quarter combat, defensive driving, etc. there are points in time when one’s proficiency in said skill drops due to lack of practice. When a tactical situation results in death, we see many talking heads or so called experts theorize that perhaps race or some socio-economic factor was the reason why someone was killed. In actuality, my experience tells me that a lack of training and practice doing drills may very well cause the first responder to act impetuously having lost the skill to respond correctly given the scenario.

Reality based training is so critical for success yet for many emergency response agencies, budget becomes an issue.

Learn how to get the edge in tactical situations by following this blog or by following Battle Tested Solutions across various social media outlets.


Supplements that Get Results

 Nutrition  Comments Off on Supplements that Get Results
Aug 152014

It seems that everyday there is a new supplement that hits the market promising to deliver results. Many supplement companies hold contests, use before and after pictures, or have celebrity endorsers – all are fine strategies. I have spent $$$$ on supplements over the last 30 years. I remember my first supplement were these chewable amino acid pills from the Weider company, I must have been 13. I tried various types of protein powders, meal replacements, multi-vitamins, fish oils, creatine, pre-workouts, vasodilators, BCAAs, Glutamine, ……

Many times I will find a product that has  good protein to carbohydrate ratio but then find it also has sweeteners and other chemicals that undermine the overall health benefit. My fitness goals have changed over the years; bodybuilding, tactical fitness (military shape), Olympic Lifting, adventure racing, to name a few. My supplement plan should help me achieve whatever fitness goal I seek.

For performance based fitness goals I have found that Isagenix offers the best line of supplements for its value. What sold me was the science behind the supplements, and the fact that even when reducing weight I was able to maintain my strength and power.

Be sure to check out the Energy and Performance Pak: 



Tactical Performance

 Core values, Fitness  Comments Off on Tactical Performance
Jul 022014

So many elements comprise tactical performance –  mental strength, physical strength, agility, working with a team, etc. In a recent issue of the Training Edge, I was profiled in regards to my insight about how to prepare future soldiers, policemen and women, firefighters, and tactical operators in general. Tactical Fitness is a difference maker between success and failure.

Here is a PDF link for the May/June 2014 issue of The Training Edge Magazine:

 Posted by at 12:21 pm
Apr 032014

Battle Tested. I have to admit my brand name is pretty catchy. In fact I own a number of domain names with battle tested in it; more on that at a later time. But let’s be honest, Tied and True Fitness just doesn’t have the same impact as Battle Tested Fitness. My strategies and programs for tactical fitness training come from having  to prepare my body, mind, and nervous system for any type of crisis.

Questions I always get are, “So how does one get to be battle tested? Do you have to serve and survive in a war zone?” To answer the second question first, no one needs to be a veteran or have aspirations to serve in a combat role. However, many could use tactical fitness training to be prepared for dynamic physical engagements. Here are a number of instances where being tactically fit can come in handy:

1. Industrial accidents – strength and speed required to push over equipment and run from danger.

2. Natural disasters – earthquake, hurricane, flood. Does one not need physical strength and fortitude to pack up as much belongings as possible in a short time and evacuate by car or other means?

3. Active Shooter – a far too common occurrence, laying motionless can save your life as well as sprinting for cover.

4. Black Friday – negotiating rushing crowds and masses of people is a hidden threat that will challenge one’s physical fitness.

In addition to training first responders to many of the situations listed above, Battle Tested Fitness delivers strength and conditioning programs that replicates the physical demand caused by “worst case scenarios” so that if an event should happen you are as prepared as possible.

– Greg


If You Had One Shot…

 Core values  Comments Off on If You Had One Shot…
Feb 122014

A popular lyric by Eminem, “…would you go for it or let it slip away”? We all have experienced moments where that “shot” is presented to us, some of us take it; others let it slip away. So often we hear of success stories of people who take their shot and reap the benefits of their actions. Unfortunately, most of us are dominated by instances where lack of action, fear to fail, and “playing it safe”, over ride or deepest desires to succeed.

So for those of us that find ourselves in moments when we are faced with that opportunity to take that shot, I have another motto from an historical figure, King Leonidas of Sparta, “NO RETREAT, NO SURRENDER”.

Believe in yourselves!


Calling in the Reserves

 Core values, Nutrition  Comments Off on Calling in the Reserves
Nov 012013

Its been a while since I posted anything. So, what’s so special with “Calling in the Reserves”? Well I am not talking about trained infantrymen to do battle, I am referring to your internal reserves that you call on for extended periods of time when you need to stay sharp and focused. We build up these so called reserves by a number of means –

1) Sleep – How do we physically recover from stress? By going to bed.

2) Nutrition – Healthy choices that regulate the blood sugar, reduce the stress hormone cortisol, and provide long lasting energy

3) Training/practice – Undertaking supervised drills under duress for long periods will develop physical resiliency  similar to  Navy SEALS Hell Week or service in the IDF’s Golani Brigade

4) Mental Conditioning – By having the experience of pushing yourself to the limits in practice or training and conquering the moment, you will also develop the self confidence to do so again in a real world situation.


One of the best nutritional tools I have used to reduce stress and enhance my internal reserves is a product by Isagenix called Ionix Supreme. Stimulant free, Ionix Supreme is comprised of natural adaptogens that aid in combating stress and enhancing physical and mental performance.

A word from Training for Warriors creator Martin Rooney

 Core values, Warriors  Comments Off on A word from Training for Warriors creator Martin Rooney
Aug 212013

I am a big fan of Martin Rooney and his successes in fitness. His fitness and training career is impressive. I really like his message in this video. Though training combat athletes, Martin’s forte, differ from tactical athletes my niche, his message is universal.

Speed, Agility, and Quickness Training Series

 Warriors  Comments Off on Speed, Agility, and Quickness Training Series
Jul 222013

Speed, Agility, and Quickness (SAQ) are physical abilities that demand many hours of training for the athlete on the playing field or battlefield. It is possible to be naturally fast but not so agile or even quick. Likewise, one can be quick and agile but not have great running speed. Lets first address how one can improve how fast they run.

Speed. The key to speed is power training. Don’t confuse power training with power lifting. In developing power, we are training our bodies to move ourselves or an external force over a specific distance in the shortest amount of time. In many power exercises we find ourselves throwing, pushing, pulling, jumping, dragging, or hopping; often doing more than one activity at the same time.

Speed, as it relates to running is essentially determined by the power output of our legs as they touch the ground and by the rate of our strides. In rowing for example, speed is determined in a similar manner – the power output of each stroke and the rate at which the strokes are performed. Usain Bolt can generate greater power over 100 and 200 meters faster than anybody because his strides take him further per stride with a faster turnover than his opponents. If one wants to run faster; first focus on developing the stability and strength of the legs through standard exercises like squats, deadlifts, and lunges and all associated variations of the exercises. Once a good base of strength is developed then we can progress to power training using explosive movements like power cleans, snatches, box box jumps and kettlebell exercises.

There are also a whole host of tools available to improve one’s speed such as weighted vests, parachute attachments to increase wind resistance, and towing equipment that pulls the runner faster than he or she would normally sprint.

Remember to always warm up the body through general and dynamic movements prior to engaging in any intense strength and power exercises.

Check out Power Systems Plyometric Training Gear:



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