High Intensity Conditioning (HIC) is a cornerstone of tactical fitness programming. In this post, we’ll break down what HIC training is, why it matters, and how to implement it effectively.

What is HIC?

HIC workouts are short-duration, high-intensity training sessions designed to push your anaerobic and aerobic systems simultaneously. Unlike traditional cardio, HIC creates a powerful metabolic stimulus that builds both power and endurance.

Key Characteristics

  • Duration: 10-30 minutes of work time
  • Intensity: 80-95% of maximum effort
  • Recovery: Minimal rest between movements
  • Focus: Functional, multi-joint exercises

Why HIC Matters for Tactical Athletes

In operational environments, you rarely have the luxury of pacing yourself. HIC training prepares you for the reality of high-stress, high-demand situations:

  1. Work capacity - The ability to sustain effort under fatigue
  2. Recovery speed - How quickly you bounce back between efforts
  3. Mental toughness - Pushing through discomfort when it matters

Sample HIC Workout: “The Grinder”

Here’s an example HIC session:

5 Rounds for Time:
- 20 Kettlebell Swings (24kg/16kg)
- 15 Push-Ups
- 10 Box Jumps (24"/20")
- 200m Run

Target Time: 15-20 minutes

Scaling Options

  • Beginner: Reduce rounds to 3, use lighter weights
  • Intermediate: Complete as written
  • Advanced: Add weight or reduce target time

Programming HIC

For optimal results, include 2-3 HIC sessions per week, balanced with strength training and aerobic base work. Never stack HIC days consecutively—recovery is when adaptation happens.

Frequently Asked Questions

What is HIC training?

High Intensity Conditioning (HIC) is a 10-30 minute workout protocol using 80-95% maximum effort with minimal rest, designed to build work capacity and mental toughness for tactical professionals.

How often should I do HIC workouts?

Most tactical athletes benefit from 2-3 HIC sessions per week, with at least one rest day between sessions to allow for proper recovery and adaptation.

Can beginners do HIC training?

Yes, HIC training can be scaled for any fitness level. Beginners should start with 2-3 rounds instead of 5 and use lighter weights or bodyweight variations.

Final Thoughts

HIC training is a tool, not the entire toolbox. Use it strategically to build the conditioning base that supports everything else you do.

Train hard. Stay ready.