Tactical Strength & Conditioning
First Due Fitness
Functional Fitness, First Responders, Functional TrainingTactical Strength & Conditioning is a 9 week, 6 day a week program designed to increase overall GPP and strength. This program was designed with the tactical athlete community in mind (first responders & military members) but will benefit anyone looking to improve overall fitness level. The program includes 3 full body strength training sessions as well as 3 conditioning session per week. Whether you are a tactical athlete looking to take your fitness to the next level or someone who wants to be prepared for whatever obstacles life may throw your way, this program is for you!
Prep
A
FDF Squat Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hip Flexors & Quads x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 5. Standing Box Jump 3 x 3
B
Barbell Front Squat
C
Barbell RDL
D1
Pull Up
D2
Goblet Back Step Lunge
D3
Dumbbell Bench Press
E
Cable / Band Face Pulls
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
KB/DB Complex
B
Perform the following exercises in a complex fashion (no rest between movements, transition from one to the other until the entire complex is complete). 1a. 5 Double KB/DB Swings/Deadlfits 1b. 5 Double KB/DB Cleans 1c. 5 Double KB/DB Squats 1d. 5 Double KB/DB Press 1e. 5 Double KB/DB Squats Rest 90-120s x5 Rounds
Aerobic Conditioning
C
Pick 2 pieces of cardio equipment & perform 10-20min of steady state "conversational style" work on each. 1a. 10-20min of Air Bike/Assault Runner 1b. 10-20min Rower/Ski Erg *feel free to substitute your machine of choice
Prep
A
FDF Upper Body Warm-Up
1. 50cal OR 5min on Ski Reg/Rower 2a. Band Pull Apart 2 x 20 2b. Band Over and Back 2 x 20 3a. Band Bradford Press 2 x 20 3b. Band Row 2 x 20 4a. Band External Rotation Pull Apart 2 x 20 4b. Band Face Pull 2 x 20
B
Barbell Bench Press
C
Deadstop Barbell Row
D1
Weighted Step Up
D2
Dumbbell Overhead Press
D3
Weighted Hip Thrust
E
Cable / Band Tricep Pushdown
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
Interval Training
B
2min of WORK / 30s of REST (moving from station to station during your rest period) 1a. Air Bike 1b. Step Up/Sled Drag (30-50% bodyweight) 1c. Rower/Ski Erg 1d. 50ft Shuttle Run x4 Rounds (well conditioned individuals can go up to 6 rounds)
Prep
A
FDF Deadlift Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hamstrings & Calves x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Seated Box Jump 3 x 3
B
Trap Bar Deadlift
C
Zercher Backstep Lunge
D1
Inverted Row
D2
Incline Dumbbell Press
D3
Goblet Squat
E
Dumbbell Hammer Curl
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
Run Intervals
B
Warm up with an easy 400m speed walk then: 400m moderate pace / 200m easy pace 400m fast pace / 200m easy pace 100m sprint / 100m easy x3 Rounds Cool down with an easy 400m speed walk
Jacob Auzenne
I'm a First Responder with 15+ years of personal training experience. From profession athletes to everyday athletes, I've helped clientele of all backgrounds become stronger, healthier and perform better.
