12-Week Warrior Training Program (Tier 3) by Sorinex
Sorinex Tactical Athlete Training
Tactical, Tactical / MilitaryWe've built the most comprehensive 12-week Warrior Training Program to give you everything you need to increase lethality and survivability to Win our Nation's Wars.
Strength.
Power.
Endurance.
Tactical Specificity.
Expect a dramatic increase in all 4 as you push yourself beyond what you thought was possible as you put in the work over the next 12 weeks.
Each session will start with a comprehensive dynamic warm-up before jumping into the training.
The training will include heavy lifting, assistance work, corrective, running, rucking, carrying, and recovery work so that you're ready for the next session.
You'll embark on a full week of testing in your first and final week on the program and the 10 weeks in-between will be rigorous, so get ready to commit to doing all of the little things outside of your training (sleep, nutrition, and hydration) if you're planning on staying the course for all 12 weeks.
If you think you have what it takes, we'll see you on the other side!
Warmup
A
1 Round of the following: 15x Band Pull-Apart 10x Banded I/Y/W Raises 10x Band-Resisted Squats 10x Band Resisted Good Morning 50% Run for 2-3 minutes at a Warmup pace
B
Strict Pull-ups
1 x MAX
C
Push-ups
1 x MAX
D
Hanging Leg Raises
1 x MAX
E
Concept 2 Rower
1 x 2000
Recovery
F
1 minute of each: Hip Trigger Bar Mobility Calves Kettlebell Mobility Hamstring Barbell Mobility
G
Bodyweight
1 x 1
Warmup
A
Bike for 5 minutes 2 Round of: 10x Rear Banded Scap Warmups (both sides) 10x Band Resisted Single KB Deadlift (DB or KB) 10x Knee Over Toe Squats
B
Ruck Weighted Squat
10, 3, 3, MAX
C
Bench Press
10, 3, 3, MAX
D
Deadlift
8, 5, 3, 3, MAX
E
Kneeling SA Bells up Press
4 x 3 @ 15, 20, 30, MAX lb
F
SA Ruck Carry
3 x 20
G
GHR Standing Ab Rollout
1 x MAX
Mobility
H
1 minute of each: Bicep Barbell Mobility Trap Barbell Mobility Hip Trigger Bar Mobility Lat Distraction
Warmup
A
5-minute Bike 10x Russian KB Swing 60s Pigeon Stretch 10x I/Y/W Fitfighter Lying Shoulder Warmup @5lb 10x Band Resisted Glute Bridge
B
100% Broad Jump
3 x 1 @ MAX
C
100m Sprint
1 x 1
D
400m Sprint
1 x 1
E
Power Clean
5, 3, 2, 2, 2, 3 @ _ , _ , _ , _ , _ , MAX lb
Recovery
F
1 RD of 60 seconds each. Calves Hamstrings Shoulders Quads
Warmup
A
1 round of: 5-minute Concept 2 Rower 10x Hamstring Distraction 60s Pigeon Stretch
B
Low Hill Run
1 x 3
Recovery
C
60s Hip Trigger Bar Mobility (R/L Sides) 60s Calves Kettlebell Mobility (R/L Sides) 2 mins Pigeon Stretch (R/L Sides) 10x Tricep Stretch (R/L Sides)
Warmup
A
3 mins Sled Drag Walk Backwards (on treadmill or road) 2x10 Hamstring Distraction (R&L Sides) 2x10 90/90 T-Rotations 2x10 Rocking Reach
B
Foot March (Walk)
1 x 4
Mobility
C
60s Trap Barbell Mobility (R&L Sides) 60s Lat Trigger Pin Mobility (R&L Sides) 60s Chest Trigger Bar Mobility (R&L Sides) 60s Piriformis Stretch 60s Pigeon Stretch
Recovery
A
2 rounds of: 60s Hip Trigger Bar Mobility (Foam Roller or Ball will suffice as well) 12 Distraction Ankle Calf/Soleus Stretch (R & L sides) 60s Quads Trigger Bar Mobility (Foam Roller or Ball will suffice as well) 60s Calves Kettlebell Mobility 12 Anterior Shoulder Distraction 60s Lat Trigger Pin Mobility (Lacrosse or Softball will work as well, against the wall) 60s Chest Trigger Bar Mobility (Lacrosse or Softball will work as well, against the wall)
B
Bike
1 x 45:00
Sorinex
Sorinex is the most sought-after strength brand for professional teams, colleges, high schools, and military bases. Our industry-first designs have changed the face of strength training forever. Since 1980 we have been family owned and operated. Our team is composed of strength coaches, professional athletes, world champions, Olympians, and tactical operators of the highest level.
Donny Bigham
Retired MAJ Donny Bigham served his country for 27 years in the Army and Marines. As an Infantry Leader, he deployed for more than 45 months in combat. He was recognized as the 2016 Army Male Athlete of the Year and 2017 NSAC TSAC-F of the Year (Strength Coach). He is a 2x IPF Raw Powerlifting Champion and still holds multiple records in the IPF and IPL as a lifter.
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