Bell Performance Therapy
Tactical / Military, Tactical, Strength & Conditioning, General Fitness, Functional Fitness, Functional Training, Law Enforcement, First Responders"Train, or Die" is a tactical strength and conditioning program designed for the first responder & tactical athlete. It incorporates strength, hypertrophy, speed, endurance, and capacity. It utilizes core elements/principles I apply when programming for police, fire, and military. The goal is to build the listed qualities together and avoid overtraining. This is to achieve jack of all trades capabilities that is still well above average.
Break Down:
Week 1: Pre-Test
Week 2-5: Block A
Week 6-9: Block B
Week 10-13: Block C
Week 14: Post -Test
1 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
2 x 5
A2
High Knees
2 x 20
A3
Butt Kicks
2 x 20
A4
Light Jog
2 x 50
A5
Accelerators
2 x 30
A6
Squat Jump
2 x 5
B1
Band Pull-Apart
2 x 10
B2
90/90 Banded Shoulder ER
2 x 10
B3
Banded ER Punches
2 x 10
B4
90/90 Banded Shoulder IR
2 x 10
C
50m Sprint
1 x 50
D
Back Squat
E
Bench Press
F
Cooper test (1.5 mile)
1 x 1.5
A
Broad Jump
3 x 1
B
Max Push Up
C
Hex Bar Deadlift
D
Max Pull Ups
E
Sprint Drag Carry
