Tactical Hypertrophy
First Due Fitness
Functional Fitness, Bodybuilding, First Responders, Functional TrainingTactical Hypertrophy is a 9 week, 6 day a week program designed to build muscle & strength while maintaining a high level of aerobic capacity. This program was designed with the tactical athlete in mind (first responders & military members) who is interested in filling out their uniform while maintaining their aerobic conditioning and functionality, but will benefit any individual with the same goal. The program includes 4 strength training sessions & 2 conditioning sessions per week. Build muscle, strength & have an engine to go with it!
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
Prone Leg Curl
C
SSB / Barbell Back Squat
D
Barbell RDL
E1
KB / DB Split Squat
E2
Glute Bridge with Band
E3
Hanging Leg Raise
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
B1
Lat Pulldown
B2
Dips
C
Deadstop Barbell Row
D
Deadstop Dumbbell Row
E1
Dumbbell Side Raise
E2
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
Conditioning
B
Aerobic Conditioning - 3 Piece
1a. 15-20min of Air Bike/Assault Runner 1b. 15-20min of Rowing/Ski Erg 1c. 15-20min of Light Sled PowerTalk (a weight you can walk with continuously) *Feel free to substitute your machine of choice with any of the options above
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
Kettlebell Swing
C
Trap Bar Deadlift
D
Glute-Ham Raise
E1
Dumbbell Backstep Lunge
E2
Goblet Squat
E3
Ab Wheel Rollout
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
B1
Incline Dumbbell Press
B2
Underhand Grip Lat Pulldown
C
Barbell Bench Press
D
Dumbbell Overhead Press
E1
Cable Row
E2
Dumbbell Skull Crusher
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
Conditioning
B
Aerobic Conditioning - Cals & Carries
5 Rounds of the following: 1a. 25 Step Ups (each side, done in alternating fashion) 1b. 100ft Farmers Carry 1c. 25cal Air Bike/Assault Runner 1d. 100ft Farmers Carry 1e. 25cal Rower/Ski Erg Rest 2min
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.
