Powerhouse Functional Fitness

Tactical / Military, Tactical, Functional Training, Functional Fitness, First Responders
Coach
Sean Broda

This program is designed to take anybody from wanna be recruit to a Soldier looking to get back into a rhythm. The program consists of three resistance training days, one run day, and two active recovery days. The schedule is flexible to accommodate any schedule.

The program does not require any 1RM testing and is effort based. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellKettlebellResistance BandsSled (cloth or metal)Pull up barAFCT Connex contains all required equipment!
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Lift Day A

A

Foam Roll

1 x 5:00

Prep

B

Mini-Band Warm-up

Two Rounds of 8 repetitions per exercise: - Pull Aparts - Around the Worlds - Good Mornings - Overhead Squats - Zottman Presses - Lateral Shuffle (Band at Ankle) - Squat to Knees Out (Band below Knee)

C1

Depth Drop - Stick

3 x 3 @ 4

C2

Mcgill Bird Dog

3 x 8

D

Back Squat

3 x 10

E1

TRX Inverted Row

3 x 10

E2

Single Leg RDL

3 x 8

Conditioning

F

AMRAP Type A

12 Minutes: Sled Drag 25lbs 40m (20m down and back) Pallof Press x12 (6 each side) Turkish Get-Up x2 each side KB Swing 30sec

G

Foam Roll/Static Stretch

1 x 5:00

Monday
Lift Day B

A

Foam Roll

1 x 5:00

Prep

B

Ground Based Warm Up

Knee Flops Straight Leg Kicks Roll Back to V-Sit Scorpion to Hurdler Reverse Scorpion (Knee-Elbow) Spidermans Hip Circles (From Knees) Inchworms T-Push Ups SL Glute/Ham Bridge

C1

KB Snatch

3 x 5

C2

Hollow Hold

3 x 30

D

Overhead Press

3 x 8

E1

Goblet Lateral Lunge

3 x 10

E2

Single Arm Bench Press

3 x 8

Conditioning

F

Rounds for Time

3 Rounds for Time: Suitcase Carry 50m SA KB Clean 8 each Bear Crawl Fwd/bck 5m Med Ball Slam 12

G

Foam Roll/Static Stretch

1 x 5:00

Tuesday
Active Recovery Day A

A

Foam Roll

1 x 5:00

B

Cardio

1 x 45:00

C

Mobility Work

1 x 15:00

Wednesday
Conditioning Day

A

Foam Roll

1 x 5:00

B

Active Dynamic Warm Up

1 x 20

C1

High Knees

2 x 20

C2

Lateral Bound

2 x 20

C3

Power Skip

2 x 20

D

Sprint

4 x 200

E

Sprint

2 x 400

F

Sprint

1 x 800

G

Foam Roll/Static Stretch

1 x 10:00

Thursday
Lift Day C

A

Foam Roll

1 x 5:00

Prep

B

Mini-Band Warm-up

Two Rounds of 8 repetitions per exercise: - Pull Aparts - Around the Worlds - Good Mornings - Overhead Squats - Zottman Presses - Lateral Shuffle (Band at Ankle) - Squat to Knees Out (Band below Knee)

C1

KB Swing

3 x 3

C2

Single-Leg Touchdowns

3 x 8

D

Deadlift

3 x 8

E1

Pull-Up

3 x 6

E2

Goblet Lateral Lunge

3 x 5

Conditioning

F

Rounds for Time

3 Rounds for Time: SA Overhead Carry 25m each KB Double Front Squat 8 HR Push Up 10 SA KB Overhead Press 6 each

G

Foam Roll/Static Stretch

1 x 5:00

Friday
Active Recovery Day B

A

Foam Roll

1 x 5:00

B

Cardio

1 x 60:00

C

Mobility Work

1 x 15:00

Tactical Prep Program: Month One