Super Breed

Victus CSC

Tactical, Tactical / Military
Coach
Lucas Brey

Built for the modern tactical athlete. This program is designed to deliver structured training that will make you strong and resilient enough not just to survive the job, but thrive in it. Increase your upper and lower body strength through heavy compound movements, add mass with repeat effort assistance and accessory work, and increase aerobic endurance through flexible conditioning modalities that adapt to your specific role.

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Ready For Anything
Build strength, size, and conditioning that will prepare you for any place or mission.
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Structured Training
Professionals train within a program that gradually builds qualities over time. Don't waste your time anymore by wandering into the gym and throwing random exercises together with no long term plan or progression of volume and intensity. Make real progress that you can track as you train.
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Lead By Example
Training within this system will teach you principles that you can take with you and share with members of your unit as a junior member or as a leader. Increase your unit's readiness by being a resource for strength and conditioning.
Features
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Programming 5 days per week
3 Days of structured lifting and 3 days of conditioning that adapts to your specific role
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Exercise Video Guidance
Exery exercise has a video of me demonstrating the exercise as intended.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train and track right on your phone with the TrainHeroic app.
Equipment
Required
Barbell, Plates, Dumbbells, Medicine Balls
Recommended
Kettlebells, Resistance Bands, Plyo Boxes, Air Bike
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Sample Week
Week 1 of 8-week program
Sunday

Conditioning

A

MVMT Prep

A. 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10

B

Back Squat.

8, 6, 6, 4, 4, _ @ 63, 67, 70, 75, 75, 75 %

C1

Barbell Military Press

3 x 10

C2

Standard Box Jump

3 x 3

D1

1/2 Kneeling Cable/Band Row

3 x 10

D2

Barbell RDL

3 x 8

E

Static Cossack Squat

3 x 6

Monday
Week 1 Day 2

Conditioning

A

Tactical Pick 1 Conditioning

Pick one of the conditioning options below for this day. The idea is that you can alternate from week to week how you get your conditioning done without being bored. On some days you may just want to hop on a bike or treadmill and listen to a podcast or watch a show. For some of you, rucking is a more important part of your job, so you have that option. Some of you may want to mix up different modalities to stay engaged the entire time. I would strongly advise against rucking more than once per week. Slowly progress the amount of weight you are carrying and the distance you are traveling. With the EMOM exercises, feel free to pick any exercises and put them in any order. Option 1. Cyclical Zone 2 Conditioning Complete 30-60 minutes of steady state, zone 2 conditioning, with a modality of your choosing (i.e air bike, treadmill, ski-erg etc.) Make sure you are maintaining 60-70% HR max for the entire session. Option 2. Ruck Movement Start with roughly 25 lb of ruck weight and up to 3 miles distance. Aim to complete in less than 1:30 hr. Option 3. EMOM 30-60 Choose 3-6 of the exercises listed below and complete 10 rounds of the exercises every minute on the minute. 3 exercises x10 rounds = 30 minutes of conditioning. 4 exercises x 10 rounds = 40 minutes of conditioning etc. Minute 1: 45 seconds of KB swings Minute 2: 45 seconds of loaded carry of your choice Minute 3: 30 seconds of push ups Minute 4: 45 seconds of sled drags Minute 5: 30 seconds of flexed arm hang Minute 6: 30 seconds of overhead DB/KB Press

Tuesday
Week 1 Day 3

Conditioning

A

MVMT Prep

A. 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10

B

Barbell Bench Press.

8, 6, 6, 4, 4, _ @ 63, 67, 70, 75, 75, 75 %

C1

Slow Strict Chin Up

C2

Tall Kneeling MB Chest Pass

3 x 5

D1

RFE Split Squat

3 x 8

D2

Landmine Rotation

3 x 8

Wednesday
Week 1 Day 4

Conditioning

A

Tactical Pick 1 Conditioning

Option 1. Cyclical Zone 2 Conditioning Complete 30-60 minutes of steady state, zone 2 conditioning, with a modality of your choosing (i.e air bike, treadmill, ski-erg etc.) Make sure you are maintaining 60-70% HR max for the entire session. Option 2. Ruck Movement Start with roughly 25 lb of ruck weight and up to 3 miles distance. Aim to complete in less than 1:30 hr. Option 3. EMOM 30-60 Choose 3-6 of the exercises listed below and complete 10 rounds of the exercises every minute on the minute. 3 exercises x10 rounds = 30 minutes of conditioning. 4 exercises x 10 rounds = 40 minutes of conditioning etc. Minute 1: 30 seconds of flexed arm hang Minute 2: 45 seconds of loaded carry of your choice Minute 3: 30 seconds of push ups Minute 4: 45 seconds of sled drags Minute 5: 45 seconds of KB swings Minute 6: 30 seconds of overhead DB/KB Press

Thursday
Week 1 Day 5

Conditioning

A

MVMT Prep

A. 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10

B

Sumo Deadlift.

6, 6, 4, 4, 4 @ 65, 70, 75, 75, 75 %

C1

Dumbbell Reverse Lunge

3 x 6

C2

Dumbbell Floor Press

3 x 10

D1

Band/Cable Face Pull

3 x 12

D2

DB Hammer Curl

3 x 10

E

DB Farmer Walk

4 x 40

Coach
coach-avatar Lucas Brey

CSCS, B.S Exercise Science. Marine Corps Veteran.

Super Breed