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Assessment Prep

Chop Wood Carry Water Strength

Tactical, Tactical / Military

Coach

Dan Clemons, MS, CSCS

The success we've had with this 12 week assessment and selection plan has been truly monumental. Over the past decade and a half, we have had over 100 operators picked up by tier 1 special operations units. I could go on and on trying to sell you on this program, but let me just say this: I have seen this program copied online several times by "tactical training experts" and "fitness influencers" so I figure it's time to make the actual training plan available for purchase. If you follow this program, I guarantee you will be physically ready for anything that happens during A&S.

$100

Get Assessment Prep

Ruck

Heavy/medium/light weight and short/medium/long distances will all be covered. YOU WILL BE READY.

Strength

Strength is the foundation for all physical attributes. During this train-up, you won't just "maintain" your strength, you WILL get stronger.

Conditioning

Running and swimming will be part of your conditioning plan. Your ability to maintain power output and recover between bouts will separate you from everyone else.

Recover

Your recovery will be of utmost importance. Built in recovery days will keep you progressing and moving forward.

Features

Access to your coaches

Reach out to me any time and I WILL respond.

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Every exercise listed will be accompanied by a video of me performing the exercise.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Basic weight room. Ruck. Foam roller.

Sample Week

Week 1 of 12-week program

Sunday

Assessment Prep: Week 1 Day 1

Lateral Bound - Non Counter Movement

4 x 4

4-way hip series

3 x 6

One Arm DB Bench (half off bench)

3 x 10

90/90 stretch with arm sweep

3 x 5

One Arm One Leg KB RDL

3 x 10

Glute Bridge

3 x 10

Perpendicular Med Ball Throw - continuous

2 x 10

Pallof Press

2 x 10

KB Overhead Press

3 x 30

Plank w/ shoulder tap

3 x 30

Leg Curl

3 x 30

DB Farmer Carry

3 x 30

Sunday

Assessment Prep: Week 1 Day 1

400 m repeats

8 x 1:40 @ 2:30

Foam Roll

1 x 5:00

Stretch

1 x 5:00

Monday

Assessment Prep: Week 1 Day 2

Swim

200, 400, 600, 400

Foam Roll

1 x 5:00

Stretch

1 x 5:00

Tuesday

Assessment Prep: Week 1 Day 3

DB Jump Shrug

4 x 4

Prone Calf Stretch

3 x 6

Trap Bar Deadlift

4 x 4

Quad/hip flexor stretch - bench

3 x 0:30

chinups - neutral grip

4 x 4

Lat Stretch - band

3 x 0:30

Med Ball Punch - wall

2 x 6

Front Plank w row

2 x 8

Lateral lunge - front rack

3 x 0:30

Single Leg Lowering

3 x 0:30

TRX Inverted Row - neutral grip

3 x 00:30

One Arm KB Overhead Carry

3 x 30

Tuesday

Assessment Prep: Week 1 Day 3

45lb Ruck

1 x 7

Stretch

1 x 5:00

Wednesday

Assessment Prep: Week 1 Day 4

Flush Cardio

1 x 25:00

Stretch

1 x 20:00

Thursday

Assessment Prep: Week 1 Day 5

Counter Movement 45 degree bound

4 x 4

4-way hip series

3 x 6

Bench Press

4 x 4

Pallof Press

3 x 6

RDL (barbell)

4 x 4

bent knee hamstring stretch

3 x 6

Med Ball Punch - split stance

2 x 10

1/2 kneeling pallof press

2 x 10

KB Swing

3 x 0:30

TRX Plank

3 x 0:30

Glute Ham Raise

3 x 10

DB Goblett Carry

3 x 60

Thursday

Assessment Prep: Week 1 Day 5

Flush Cardio

1 x 25:00

Friday

Assessment Prep: Week 1 Day 6

45lb Ruck

1 x 6

Saturday

Assessment Prep: Week 1 Day 7

Coach

More from Chop Wood Carry Water Strength

Dan Clemons, MS, CSCS

Over two decades experience training Spec Ops, LEO, and firefighters. This is the program the teams use and has been proven time and time again to produce results. Social media "strength coaches" spend their days staring at a screen. Mine are spent in the weightroom developing elite tactical professionals. Chop Wood. Carry Water.