THE STNDRD

THE STNDRD is a 7-day hybrid training system built for law enforcement, fire, EMS, and shift workers who need strength, conditioning, and recovery to work together under real-world conditions.

This program uses a Upper / Lower split, paired with one dedicated conditioning day and two programmed ruck-based recovery days, creating a balanced week that builds strength without sacrificing durability.

WEEKLY STRUCTURE

Upper Day 1 Primary upper-body strength with barbell pressing and pulling, supported by accessory work for the chest, back, shoulders, and arms.

Lower Day 1 Lower-body strength focused on squatting and posterior chain development, paired with unilateral work and carries to build durable, job-ready legs.

Ruck / Recovery Day 1 Easy-paced ruck combined with guided mobility to support aerobic capacity and recovery.

Conditioning Day Structured conditioning using intervals or cyclical work to improve work capacity without interfering with strength training.

Upper Day 2 A second upper session emphasizing volume, balance, and calisthenics to reinforce strength, muscle, and joint health.

Lower Day 2 Lower-body training focused on hinge patterns, hypertrophy, and trunk stability to round out strength and resilience.

Ruck / Recovery Day 2 A second low-intensity ruck and stretch session to reduce stiffness, improve durability, and support long-term consistency.

THE GOAL Build a base of strength, muscle, and conditioning that: Holds up under fatigue, transfers to real work, and can be sustained long term.