Embedding Strength and Conditioning in High School JROTC – A 16-Week Model for Tactical Readiness, Safety, and Self-Efficacy
by Cason Kelly, MS, CSCS, USAW, and Craig Hermans, DHSc, TSAC‑F
TSAC Report
March 2026
This article discusses current tactical and youth training literature into a 16-week JROTC strength and conditioning model that can be delivered for high school students.
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This article originally appeared in TSAC Report, the NSCA’s quarterly, online-only publication geared toward the training of tactical athletes, operators, and facilitators. It provides research-based articles, performance drills, and conditioning techniques for operational, tactical athletes. The TSAC Report is only available for NSCA Members. Read more articles from TSAC Report
REFERENCES
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- Caterisano, A, Decker, D, Snyder, B, Feigenbaum, M, Glass, R, House, P, et al. CSCCa and NSCA joint consensus guidelines for transition periods: Safe return to training following inactivity. Strength and Conditioning Journal41(3): 1-23, 2019.
- Collins, H, Booth, JN, Duncan, A, Fawkner, S, and Niven, A. The effect of resistance training interventions on “the self” in youth: A systematic review and meta-analysis. Sports Medicine Open 5(1): 29, 2019.
- Dijksma, I, Arslan, IG, van EttenJamaludin, FS, Elbers, RG, Lucas, C, and Stuiver, MM. Exercise programs to reduce the risk of musculoskeletal injuries in military personnel: Systematic review and metaanalysis. Physical Medicine and Rehabilitation 12: 1028-1037, 2020.
- Faigenbaum, AD, Kraemer, WJ, Blimkie, C, Jeffreys, I, Micheli, LJ, Nitka, M, and Rowland, TW. Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Retrieved September 10, 2025 from http://journals.lww.com/nsca-jscr/Fulltext/2009/08005/Youth_Resistance_Training_Updated_Position.2.aspx.
- Jones, BH, and Knapik, JJ. Physical training and exercise-related injuries: Surveillance, research and injury prevention in military populations. Sports Medicine 27(2): 111-125, 1999.
- Kamarck, KN. Defense primer: Junior Reserve Officers’ Training Corps. Congressional Research Service Report IF11313; December 6, 2024. Retrieved September 2025 from https://crsreports.congress.gov.
- Lounsbery, MAF, Holt, KA, Monnat, SM, Funk, B, and McKenzie, TL. JROTC as a substitute for PE: Really? Research Quarterly for Exercise and Sport 85(3): 414-419, 2014.
- Newman, A, Armonda, A, and Braun, B. Evaluation of two training programs designed to enhance performance on the Army Combat Fitness Test among ROTC cadets. Military Medicine187(9-10): e1030-e1036, 2022.
- Smith, C, Doma, K, Heilbronn, B, and Leicht, A. Effect of exercise training programs on physical fitness domains in military personnel: A systematic review and meta-analysis. Military Medicine 187(9-10): 1065-1073, 2022.
- U.S. Army. Army Fitness Test (AFT) official site. 2025. Retrieved September 2025 from https://www.army.mil/aft/.
- U.S. Army. Holistic health and fitness (FM 722). Washington, DC: Headquarters, Department of the Army; 2020. Retrieved September 2025 from https://media.defense.gov/.
- Zaber, MA, Lewis, MW, Wrabel, SL, Phillips, B, Franco, M, Locker, AR, and John, EM. The impact of Army JROTC participation on school and career outcomes. RAND Corporation. 2023. Retrieved September 2025 from https://www.rand.org/pubs/research_reports/RRA1577-1.html.
About the author
Craig Stephen Hermans, DHSc, MA, TSAC-F
Customer Service, Tarleton State University
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Craig Hermans is a Professional Assistant Professor in the Department of Health and Human Performance at Tarleton State University. He brings over 30 ...
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Topics:
Exercise Technique Program design Organization and Administration Testing and Evaluation Basic Pathophysiology and Science of Health Status or Condition and Disorder or Disease Professional Development
Exercise Technique Program design Organization and Administration Testing and Evaluation Basic Pathophysiology and Science of Health Status or Condition and Disorder or Disease Professional Development
Keywords:
Mesocycle Strength Training Injury Prevention Military Training High School Athletics Occupational Performance Army Fitness Test (AFT) ROTC Holistic Health and Fitness (H2F)
Mesocycle Strength Training Injury Prevention Military Training High School Athletics Occupational Performance Army Fitness Test (AFT) ROTC Holistic Health and Fitness (H2F)
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