TIER 1 STRENGTH
Tactical / Military, Bodybuilding, Functional FitnessThe perfect muscle building and strength developing program. Originally designed for operators in U.S. Air Force Pararescue but its sequenced phases and calculated loading parameters will get anybody bigger and stronger. This 8-week program quickly acclimates you to the workload then provides appropriate accumulation and density that leads to a flexible max-out on the last week. The success this program has seen speaks for itself. This program can be considered the perfect starting off point or the perfect program to chase after a heavy strength block. It is also common to do this program back to back as you will quickly dial in your percentages. A 3-day variant is also available in the Marketplace.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
PB Stir the Pot
3 x 0:30
A2
PB Crunch
3 x 30
A
Repetition Sprints
6 x 0:07 @ MAX %
Prep
A
Mobility Flow 1 (MoFlo)
1 set of 3-5 reps (i.e. 3-5 breaths) PART 1 Childs pose Childs pose left and right reach Cat / Cow Kneeling reach throughs Kneeling shoulder taps Cobra stretch Down dog w calf pedals Lizards pose w rotation World's greatest stretch High crescent lunge PART 2 Wide stance forward fold Lateral lunge Warrior 1 pose Warrior 2 pose Triangle pose (w optional Reverse Triangle pose)
B1
Back Squat
3 x 8
B2
Lat Pulldown
3 x 12
C1
RFE Split Squat
3 x 8
C2
Seated Row
3 x 12
C3
DB Concentration Curl
3 x 12
D1
Leg Press
3 x 12
D2
Reverse Flys
3 x 12
D3
Band Pull-Apart
3 x 20
E1
DB Bicep Curls
3 x 20
E2
Preacher Curl
3 x 10
A1
OH Leg Raise
3 x 20
A2
Ab Rollout
3 x 10
A
Carries (Lactic Capacity)
3 x 0:30
Prep
A
Movement Skills 1
Glute activation: Mini-band forward walk x 10yds Mini-band backward walk x 10yds Mini-band lateral walk (down & back) x 10yds Dynamic Flexibility: Cobra stretch x 5 Hand walk to Down dog x 5 World's Greatest Stretch x 3 each Squat to Hamstring x 5 Movement prep: March (forward and backwards) x 15yds Vertical skip (forward and backwards) x 15yds Horizontal skip x 20yds Lateral skip (down and back) x 15yds Side shuffle x 20yds Carioca (down and back) x 20yds Plyos: SL hop x 8 each Double-leg hop x 8 each
B1
Bench Press
3 x 8
B2
Low back extension
3 x 12
C1
DB SA Incline Bench
3 x 8
C2
Tricep Rope Pulldowns
3 x 12
C3
Hip Thrust
3 x 12
D1
DB Chest Fly
3 x 12
D2
Close Grip Push-Up
3 x 20
D3
Leg Curl (Any)
3 x 12
E1
TRX Tricep Extension
4 x 25
E2
DB OH SA Tricep Extension
4 x 15
A
Heavy Prowler Push
5 x 0:15
A1
TRX Knees to Chest
3 x 15
A2
TRX Pike
3 x 15
A3
TK Paloff Press
3 x 10
A
Shoulder Series 1
Prep
B
Hip Series 1
5 reps (to your breath) Hip bridge w pull-over 90/90 w torso lean 90/90 raise Quadruped glute stretch (Half pigeon) Lateral lunge Squat to hamstring Down dog w calf pedal World's Greatest Stretch
C
Accessories
6 x 15
A
Interval Sprints
3 x 400 @ 1:50
A1
Power Plank
3 x 20
A2
Hanging Knee Raise
3 x 15
A3
Hanging Knee Raise Hold
1 x 30
Prep
A
Movement Skills - Quick Version
Glute activation: Mini-band forward walk x 10yds Mini-band backward walk x 10yds Mini-band lateral walk (down & back) x 10yds Dynamic Flexibility: Hand walk to Down dog x 5 World's Greatest Stretch x 3 each Squat to Hamstring x 5 Movement prep: March (forward and backwards) x 15yds Vertical skip (forward and backwards) x 15yds Plyos: Squat jump x5 Broad jump x3
B1
Deadlift
3 x 8
B2
NG OH Press
3 x 12
C1
Glute-Ham Raise
3 x 12
C2
DB Incline Bench Press
3 x 8
C3
EZ Bar Lying Tricep Extension
3 x 12
D1
Leg Curl (Any)
3 x 12
D2
DB SA Bench Press
3 x 12
D3
DB Tricep Kickback
3 x 12
E1
DB Bicep Curls
4 x 20
E2
Preacher Curl
4 x 10
A
Aerobic Power (Varied Methods)
8 x 1:30
A1
OH Sit Up
3 x 10
A2
Bicycle Sit-Ups
3 x 20
A3
OH Flutter Kicks
3 x 20
Prep
A
Mobility Flow 1 (MoFlo)
1 set of 3-5 reps (i.e. 3-5 breaths) PART 1 Childs pose Childs pose left and right reach Cat / Cow Kneeling reach throughs Kneeling shoulder taps Cobra stretch Down dog w calf pedals Lizards pose w rotation World's greatest stretch High crescent lunge PART 2 Wide stance forward fold Lateral lunge Warrior 1 pose Warrior 2 pose Triangle pose (w optional Reverse Triangle pose)
B1
Heavy Pull Up
3 x 8
B2
Front Squat
3 x 8
C1
DB SA Row
3 x 12
C2
Barbell Shrug
3 x 12
C3
EZ Bar Lying Tricep Extension
3 x 12
D1
DB Pullover
3 x 12
D2
Supinated Lat Pulldown
3 x 12
D3
SL Leg Press
3 x 12
E1
DB Lateral Raise
4 x 12
E2
DB Arnold Press
4 x 10
Sometimes simple is better and sometimes simple is what is needed. This program is great for building a strong foundation and perfect before or after a very demanding program (like Selection Prep).
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