New

Tactical Athlete Build

Prosper Performance

Tactical / Military
Coach
Matt Blaser | CSCS

Do you want to run a sub-8 min mile pace for long distances? Deadlift over 400lbs? Squat over 300lbs? Carry a 50lbs ruck for long distances?

If so, this program is for you.

This program is designed to increase maximal force production (strength) and aerobic capacity in just 12 weeks. This program progressively gets more intense and has increased time on feet (running and rucking). I strongly advise this program for athletes that are interested in improving their tactical fitness or hybrid athletes aiming to improve their strength and aerobic capacity. If you chose this program, I promise you will not be disappointed. Discover what massive gains you will get after completing this short 12 week program by signing up today.

"Take the rough road as it makes all other roads seem smoother" - Anonymous

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Increased Aerobic Capacity
Increased aerobic capacity enhances the efficiency of the cardiovascular and respiratory systems, leading to improved heart health and lung function. It boosts stamina, reduces fatigue, aids in weight management, and lowers the risk of chronic diseases. Additionally, it improves mental health by reducing stress and anxiety, enhancing mood, and promoting better sleep and cognitive function.
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Increased Maximal Force Production
Increased maximal force production is vital for peak performance and mission success. Strength training enhances muscle power and endurance, improving equipment handling and agility. It reduces injury risk by strengthening bones and joints, boosts metabolic rate for optimal body composition, and ensures physical readiness for demanding tasks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and recovery training that’s accessible and challenging for advanced and intermediate athletes.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Thorough Design by Qualified Personnel
This program was carefully designed by an NSCA Certified Strength & Conditioning Specialist who cares about working "better" and not "harder".
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Delivered through TrainHeroic
Easy to use interface on the TrainHeroic app available on the App Store and Google Play.
Equipment
Required
Barbell // Rack // Dumbbells // Kettlebells
Recommended
Cable Machines // Bands
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Sample Week
Week 1 of 12-week program
Sunday
Legs

A

Back Squat

5 x 5 @ 40, 60, 85, 85, 85 %

B

Deadlift

5 x 4 @ 40, 60, 87, 87, 87 %

C

Barbell Lunge

3 x 10 @ 70 %

D1

Russian KB Swing

3 x 20

D2

Goblet Squat

3 x 12

Monday
Easy Run

A1

Air Squat

1 x 20

A2

Windshield Wiper (Leg Swings)

2 x 12

A3

Low Pogo Jumps

1 x 2:00

B

Run

@ 40:00

Tuesday
Chest & Back

A1

Barbell Bench Press

3 x 6 @ 80 %

A2

Lat Pulldown

3 x 10 @ 70 %

B1

DB Chest Fly

3 x 8

B2

Bent Over Row

3 x 8

C1

Push-Up

@ 60, 45, 30

C2

Pull-Up

@ 60, 45, 30

Wednesday
Track Workout

A1

Low Pogo Jumps

1 x 2:00

A2

Windshield Wiper (Leg Swings)

2 x 12

A3

Air Squat

1 x 20

A4

High Knees With Forward Travel

2 x 10

A5

Butt Kicks

2 x 10

B

Run

5 x 800

Thursday
Shoulders & Arms

A

Shoulder Press

3 x 5 @ 85 %

B1

DB Lateral Raise

3 x 15

B2

DB Front Raise

3 x 15

C1

DB Bicep Curls

3 x 12

C2

DB Tricep Extension

3 x 12

D

DB Overhead Carry

3 x 30

Thursday
Tempo Run

A1

Air Squat

1 x 20

A2

Windshield Wiper (Leg Swings)

2 x 12

A3

Low Pogo Jumps

1 x 2:00

B

Run

@ 30:00

Friday
Ruck

A

Ruck

1 x 4 @ 30 lb

Saturday
Recovery Day

A

Biking

1 x 10:00

B

Foam Roll

1 x 10:00

C1

Pigeon Stretch

2 x 30

C2

Quad Stretch

2 x 30

C3

Kneeling Hip Flexor/Quad Stretch

2 x 30

C4

Butterfly Stretch

2 x 30

C5

Calf Stretch

2 x 30

D

Parasympathetic Breathing

2 x 5

Coach
coach-avatar Matt Blaser | CSCS

NSCA Certified Strength and Conditioning Specialist with 5+ years of experience training athletes & Soldiers. Ultramarathon runner, strength training enthusiast, former Best Ranger Competitor (2023), and former Division 1 Football Wide Receiver.

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Growth Starts Here

The number one barrier between you and progression is staying consistent. My training program will keep you motivated and take your PRs to new heights. Deadlift over 400 pounds, run a sub-8-minute for long distances, and ruck with 50+ pounds at a 15-minute

Get Tactical Athlete Build
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FAQs
Who is this for?
This program was designed specifically for a tactical athlete (military, law enforcement, fire, EMS), however, this type of training translates extremely well to those trying to train as hybrid athletes and sets a strong foundation to build off of.
How long is a day's worth of training?
It varies. Most days will be 60 minutes or less (depending on how fast you rerack your weights), but there will be some days with a cardio and strength session. Those days will typically require 90-120 minutes per day.
How much communication will I get with the coach?
I, the coach, will be happy to answer any questions you may have during your program.
Why is this program better than any other program?
Great question. There are a ton of great programs out there, but most lack the proper balance and demands to optimize growth. Additionally, your purchase would come with everyday access to a certified S&C coach willing and able to help you balance your training against everyday life demands.
Tactical Athlete Build