Red White and Blue Fitness

Tactical / Military, Baseball , Softball, Basketball, Martial Arts, Football , Hockey, Volleyball, Combat Sports, General Fitness, Tactical, Law Enforcement
Coach
Nathan Cragg

Are you ready to get stronger? Not just gym strong, but strong in your sport and life. And you'll be more resilient to injury to boot.

We've had experienced athletes hit PR's almost weekly on this program. We've yet to see someone not make dramatic progress on this block......but it is very hard work.

This is a 9 Week program that consists of an essentials version of our Athletic Development Phase 1.

You'll perform two weeks of base training to ensure you can handle the volume of lifting when we get to the strength portion. 

Then you will have 3 weeks each of Strength Capacity and Strength Quality.

This is an intermediate level program. You should be consistently training 3-6x per week already. If you need something more beginner friendly, please see our team for alternative options.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard Gym Equipment to include Hex BarBands
sample week banner image
phoneMockup
Sample Week
Week 1 of 9-week program
Sunday
A- RPR Introduction/Refresher

A

Intro to RPR (Reflexive Performance Reset)

B

Reflexive Performance Reset (RPR) Warmup

C

3x NFL Strength Coach of the Year Mike Clark on RPR

Sunday
B- Oxidative Block

A1

Triphasic Training Aerobic Concepts- Part 1

For Completion

A2

Triphasic Training Aerobic Concepts- Part 2

For Completion

A3

Triphasic Training Aerobic Concepts- Part 3

For Completion

A4

Triphasic Training Aerobic Concepts- Part 3.5

For Completion

A5

Mouth Tape Intro- Somnifix

For Completion

Monday
B- GPP AER Contralateral 25-10

A1

Reverse Lunge with Contralateral One Arm Band Row

5 x 0:25

A2

Reverse Lunge with Contralateral One Arm Band Row

5 x 0:25

A3

Step up with Contralateral Shoulder Press Right

5 x 0:25

A4

Step up with Contralateral Shoulder Press Right

5 x 0:25

A5

One Leg Deadlift with Contralateral Arm Row

5 x 0:25

A6

One Leg Deadlift with Contralateral Arm Row

5 x 0:25

A7

Reverse Lunge with Contralateral One Arm Chest Press

5 x 0:25

A8

Reverse Lunge with Contralateral One Arm Chest Press

5 x 0:25

Monday
A- Pre-Training Multi-Dimensional Warm-Up

A1

Spiderman-Reach-Hamstring

1 x 5

A2

Kneeling 3-Way Hip Flex + OH Reach

1 x 5

A3

Standing T-Up Rotation

1 x 5

A4

Staggered Stance Squat

1 x 5

A5

Staggered Stance 3-Way RDL

1 x 3

A6

Lateral to Cross-Under Lunge

1 x 5

A7

Standing Dynamic Hydrant

1 x 30

B1

Jog w/Arm Circles

1 x 10

B2

Shuffle w/Arm Circles

1 x 10

B3

Carioca

1 x 10

B4

Skipping Forward w/Picking Cherries

1 x 10

C

Tuck Jump

1 x 5

D

Stability Ball Hip Patterning

1 x 10

Tuesday
B- Cardiac Output

A

Run

1 x 20:00

Tuesday
A- Pre-Running Multi-Dimensional Warm-Up

A1

Jog w/Arm Circles

1 x 10

A2

Shuffle w/Arm Circles

1 x 10

A3

Carioca

1 x 10

A4

Skipping Forward w/Picking Cherries

1 x 10

B1

Inchworm

1 x 10

B2

Spiderman

1 x 5

B3

Lunge to High Knee Pull Across

1 x 5

B4

Reverse Lunge to High Knee Pull Open

1 x 5

B5

Ankle Tug

1 x 3

B6

Walking Quad Stretch

1 x 5

C1

Spiderman-Reach-Hamstring

1 x 5

C2

Kneeling 3-Way Hip Flex + OH Reach

1 x 5

C3

Standing T-Up Rotation

1 x 5

C4

Staggered Stance Squat

1 x 5

C5

Staggered Stance 3-Way RDL

1 x 3

C6

Lateral to Cross-Under Lunge

1 x 5

C7

Standing Dynamic Hydrant

1 x 30

D1

Skip and Scoop

1 x 10

D2

Reverse Skip and Scoop

1 x 10

D3

High Knee Heel Up

1 x 10

D4

Straight Leg Pull Thru

1 x 10

D5

Build Up Sprint-Stride 20

1 x 30 @ 50

D6

Backward Run

1 x 30

D7

Build Up Sprint-Stride 20

1 x 30 @ 75

D8

Backward Run

1 x 30

E

Stability Ball Hip Patterning

1 x 10

Wednesday
A- Pre-Running Multi-Dimensional Warm-Up

A1

Jog w/Arm Circles

1 x 10

A2

Shuffle w/Arm Circles

1 x 10

A3

Carioca

1 x 10

A4

Skipping Forward w/Picking Cherries

1 x 10

B1

Inchworm

1 x 10

B2

Spiderman

1 x 5

B3

Lunge to High Knee Pull Across

1 x 5

B4

Reverse Lunge to High Knee Pull Open

1 x 5

B5

Ankle Tug

1 x 3

B6

Walking Quad Stretch

1 x 5

C1

Spiderman-Reach-Hamstring

1 x 5

C2

Kneeling 3-Way Hip Flex + OH Reach

1 x 5

C3

Standing T-Up Rotation

1 x 5

C4

Staggered Stance Squat

1 x 5

C5

Staggered Stance 3-Way RDL

1 x 3

C6

Lateral to Cross-Under Lunge

1 x 5

C7

Standing Dynamic Hydrant

1 x 30

D1

Skip and Scoop

1 x 10

D2

Reverse Skip and Scoop

1 x 10

D3

High Knee Heel Up

1 x 10

D4

Straight Leg Pull Thru

1 x 10

D5

Build Up Sprint-Stride 20

1 x 30 @ 50

D6

Backward Run

1 x 30

D7

Build Up Sprint-Stride 20

1 x 30 @ 75

D8

Backward Run

1 x 30

E

Stability Ball Hip Patterning

1 x 10

Wednesday
C- Threshold Running

A

Run

4 x 4:00

Thursday
B- GPP AER Contralateral 25-10

A1

Reverse Lunge with Contralateral One Arm Chest Press

5 x 0:25

A2

Reverse Lunge with Contralateral One Arm Band Row

5 x 0:25

A3

Reverse Lunge with Contralateral One Arm Band Row

5 x 0:25

A4

Step up with Contralateral Shoulder Press Right

5 x 0:25

A5

Step up with Contralateral Shoulder Press Right

5 x 0:25

A6

One Leg Deadlift with Contralateral Arm Row

5 x 0:25

A7

One Leg Deadlift with Contralateral Arm Row

5 x 0:25

A8

Reverse Lunge with Contralateral One Arm Chest Press

5 x 0:25

Thursday
A- Pre-Training Multi-Dimensional Warm-Up

A1

Spiderman-Reach-Hamstring

1 x 5

A2

Kneeling 3-Way Hip Flex + OH Reach

1 x 5

A3

Standing T-Up Rotation

1 x 5

A4

Staggered Stance Squat

1 x 5

A5

Staggered Stance 3-Way RDL

1 x 3

A6

Lateral to Cross-Under Lunge

1 x 5

A7

Standing Dynamic Hydrant

1 x 30

B1

Jog w/Arm Circles

1 x 10

B2

Shuffle w/Arm Circles

1 x 10

B3

Carioca

1 x 10

B4

Skipping Forward w/Picking Cherries

1 x 10

C

Tuck Jump

1 x 5

D

Stability Ball Hip Patterning

1 x 10

Friday
A- Pre-Training Multi-Dimensional Warm-Up

A1

Spiderman-Reach-Hamstring

1 x 5

A2

Kneeling 3-Way Hip Flex + OH Reach

1 x 5

A3

Standing T-Up Rotation

1 x 5

A4

Staggered Stance Squat

1 x 5

A5

Staggered Stance 3-Way RDL

1 x 3

A6

Lateral to Cross-Under Lunge

1 x 5

A7

Standing Dynamic Hydrant

1 x 30

B1

Jog w/Arm Circles

1 x 10

B2

Shuffle w/Arm Circles

1 x 10

B3

Carioca

1 x 10

B4

Skipping Forward w/Picking Cherries

1 x 10

C

Tuck Jump

1 x 5

D

Stability Ball Hip Patterning

1 x 10

Friday
B- Metabolic Sandbell Circuit

A1

Sandbell Deadlift

1 x 25

A2

Sandbell Squat to OH Press

1 x 25

A3

Sandbell Lateral Lunge

1 x 25

A4

Sandbell Lateral Lunge

1 x 25

A5

Sandbell SL RDL to Hip Flexion

1 x 25

A6

Sandbell SL RDL to Hip Flexion

1 x 25

A7

Push Up Pos Alt Shoulder Tap

1 x 25

A8

Sandbell Hollow Hold

1 x 25

A9

Sandbell SL Skater Squat

1 x 25

A10

Sandbell SL Skater Squat

1 x 25

A11

Sandbell External Feet Deadlift

1 x 25

A12

Sandbell Rotational Lunge

1 x 25

A13

Sandbell Rotational Lunge

1 x 25

A14

Sandbell RDL w/FWD Reach

1 x 25

A15

Sandbell Side Plank w/Stability Press

1 x 25

A16

Sandbell Side Plank w/Stability Press

1 x 25

A17

Sandbell Crossunder Lunge

1 x 25

A18

Sandbell Crossunder Lunge

1 x 25

A19

Sandbell Split Squat to OH Press

1 x 25

A20

Sandbell Split Squat to OH Press

1 x 25

A21

Sandbell 2 Legged Calve Raise to Press- External

1 x 25

A22

Sandbell 2 Legged Calve Raise To Press- Internal

1 x 25

A23

Sandbell Neutral Squat w/Press (at bottom)

1 x 25

A24

Sandbell SL Squat Glute Wind Up

1 x 25

A25

Sandbell SL Squat Glute Wind Up

1 x 25

A26

Pushup to Down Dog

1 x 25

A27

Pushup Pos Alt Rotational Reach

1 x 25

A28

Deadbug- Alt Leg Ext w/Opp Psoas Hold

1 x 25

A29

Sandbell SL RDL Pos SA Y

1 x 25

A30

Sandbell SL RDL Pos SA Y

1 x 25

A31

Sandbell Lateral Lunge to Hip Flexion

1 x 25

A32

Sandbell Lateral Lunge to Hip Flexion

1 x 25

A33

Sandbell Fwd Lunge w/Rotational Press

1 x 25

A34

Sandbell Fwd Lunge w/Rotational Press

1 x 25

A35

Sandbell SL Calf Raise w/ Opposite Arm Press

1 x 25

A36

Sandbell SL Calf Raise w/ Opposite Arm Press

1 x 25

A37

Sandbell Reverse Lunge w/ Opposite Arm Lateral Raise

1 x 25

A38

Sandbell Reverse Lunge w/ Opposite Arm Lateral Raise

1 x 25

Athletic Strength Essentials