TACTICAL ATHLETE FITNESS

Dark Horse Athlete

Tactical / Military, First Responders, General Fitness, Strength & Conditioning, Functional Fitness, Functional Training, Rucking, Law Enforcement
Coach
Justin Biays MS, CSCS, TSAC-F

This program is meant for our men and women on the front lines. For these hero's fitness is more than a lifestyle our as a means to stay healthy, but as a buffer between life and death. Whether you're a member of the military, fire department, police department, or an EMT it is your duty not only yourself, but to your teammates and those you protect and serve to stay in peak physical condition. This program will improve upon six qualities that are a necessary in order to optimize survival and readiness.

1.) Short burst high intensity activities lasting 10-15 seconds. 2.) Short burst high intensity activity lasting greater than 15 seconds. 3.) Long distance aerobic capacity. 4.) Absolute strength. 5.) Strength Endurance. 6.) Speed.

What this program is not. This program will increase the readiness of any candidate that is going to go through an academy (Fire or Police academy) or military pipeline (SOF Selection) it is not designed around passing these test's. If you are about to go through a military pipeline or academy, there are better programs out there.

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INJURY PREVENTION
The job you do is dangerous, it's not a if, but when an injury will occur. The easiest way to prevent an injury is to ensure your body is ready for the demands your job's have. An injury on the job not only put's you and your team at risk, but those you are tasked to protect and save. Increased strength & Conditioning is the easiest means to decrease injury rates.
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INCREASED COGNITIVE & PHYSICAL FUNCTION
Fitness level & cognitive function Go hand in hand. When your fitness is lacking you are quicker to reach higher heart rates. This results deterioration of cognitive processes such as peripheral vision (tunnel vision), depth perception, complex motor skill deterioration, loss of near vision, auditory exclusion (tunnel hearing). The easiest thing you can do to ensure your safety is to be fit.
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ENDURANCE
Through this program you will build endurance that will enable you to surpass the demands of the job for extended periods of time. You know the saying, fatigues makes cowards of us all. However, fatigue is inevitable. The goal of this program is to delay fatigue as long as possible, then build the mental & physical resilience to push through until the job is done and everyone is home safe.
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ON THE JOB EXPERIENCE
We've been in your shoes, we know what it's like. One very important lesson I learned on my tour in Afghanistan was that your level of fitness could mean the difference between life and death, for your team and yourself. We bridge the gap between experience and education to build optimal means to ensure fitness.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Beyond the sets and reps, you'll understand the intensity, rest times, tempo, and exactly what I'm looking for in each and every training session.
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbells // Ruck Sack // Exercise Bands // Squat Rack // Pull up Bar // Plyo Boxes // Row Erg // Assault Bike Or Equivalent // Sandbag // Bench // Outdoors
Recommended
Bumper plates // Kettlebells // D-ball
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Sample Week
Week 1 of 18-week program
Sunday
PHASE 1 TESTING #1

A

Run

1 x 5000

B

Hip flow mobility

1 x 8:00

C

4 way band stretch

1 x 1:00

D

Box Breathing

1 x 5:00

Monday
PHASE 1 TESTING #2

A

Ruck March

1 x 45:00

B

Box Breathing

1 x 5:00

C

Foam Roll

1 x 10:00

Tuesday
PHASE 1: RECOVERY

A

Total body yoga

B

Box Breathing

1 x 5:00

Wednesday
PHASE 1 TESTING #3

A

Reverse Sled Drag

1 x 1:00

B

DB Farmer's Walk

1 x 400

C

Push-Up

1 x 2:00

D

Strict Bodyweight Pull-Up

E

Plank

F

4 way band stretch

1 x 1:00

G

Box Breathing

1 x 5:00

Thursday
PHASE 1 TESTING #4

Circuit

A

For Time: Run 400m 10x Turkish Get up @ 35# (each hand) 40x Jumping Lunges (20x each leg) Run 400m 7x Turkish Get up (each hand) 30x Jumping Lunges (15x each leg) Run 400m 5x Turkish Get up (each hand) 20x Jumping Lunges (10x each leg) Run 400m 3x Turkish Get up each hand 10x Jumping lunges (5x each leg)

B

Foam Roll

1 x 20:00

C

Box Breathing

1 x 5:00

Friday
PHASE 1: RECOVERY

A

Total body yoga

B

Box Breathing

1 x 5:00

Saturday
REST DAY
Coach
coach-avatar Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.

TACTICAL ATHLETE FITNESS