RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Glute Bridge march: x 10 rep/legs Band Pull-Aparts: x 12 reps Banded monster walk x10 reps per direction Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 2 sets Rest 30 seconds between sets Bodyweight Squats x 3 reps, slow down, fast up Push-Ups: x 3 reps , slow down, fast up Jump squat x3 plyo push up x3

Front Squat

7 x 1

Bench Press

7 x 1

Deadlift

7 x 1

Strict Bodyweight Pull-Up

In this section, you'll determine your strength score, an essential metric that indicates your strength level compared to other tactical athletes. While it may not directly measure job performance, having a high strength score is certainly an advantage. Follow these steps to calculate your score: Add together your 1-rep maxes (1RMs) for the bench press, front squat, and deadlift, and write down this total. Multiply the number of strict pull-ups you achieved by 10% of your body weight, and record this result. Add the two results together and divide by your body weight to get your strength score. Use the following scale to interpret your score: Poor strength levels: Men = 5, Women = 2.75 Good strength levels: Men = 5.75, Women = 3.5 Excellent strength levels: Men = 6.5+, Women = 4.25+

Foam Rolling: -Foam roll Quadriceps (1-2 minute) -Hamstring Smash (1-2 minute) -Glute smash (1-2 minute) -foam roll Upper Back/Shoulders (1 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Cat cow (1 minute total) -Childs pose (1 minute total) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.

RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Glute Bridge march: x 10 rep/legs Band Pull-Aparts: x 12 reps Heel walks: x20 meters Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 2-3 x 20-meter sprints at 50-75% effort. Rest 45 seconds between sprints

Farmers carry

1 x 100

Plank

1 x 1

12 minute Cooper Run. Directions: on a flat surface, run as far as you possibly can in 12 minutes. Score is reported in meters.

Foam Rolling: -Calf smash (1-2 minute) -Foam roll quads (1-2 minute) -Hamstring smash (1-2 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Calf stretch (1-2 minute total) -Forearm stretch (1 minute total) -cobra stretch (1 minute) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.

RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Lateral lunge: x 10 rep/legs Bird dog: x 12 reps Banded face pulls x15 reps Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 3 sets Rest 30 seconds between sets Bodyweight Squats x 3 reps, slow down, fast up Jump squat x3

Agility T-Test

1 x 1

Broad Jump

1 x 1

Hose Drag

1 x 1

Foam Rolling: -Foam roll Quadriceps (1-2 minute) -Hamstring Smash (1-2 minute) -Glute smash (1-2 minute) -foam roll Lats (1 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Cat cow (1 minute total) -Childs pose (1 minute total) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.

Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace

20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side

RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 3 sets Glute Bridge march: x 10 rep/legs Scapular pull ups: x 10 reps Heel walks: x20 meters Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 2 sets Rest 30 seconds between sets 2-3 x 20-meter sprints at 50-75% effort.

stair master

1 x 3:00

stair master

1 x 12:00

Foam Rolling: -Calf smash (1-2 minute) -Foam roll quads (1-2 minute) -Hamstring smash (1-2 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Calf stretch (1-2 minute total) -Forearm stretch (1 minute total) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.

Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace

20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side