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.

First you'll conduct 2 weeks of aerobic base training to ensure you can handle the lifting volume to come.

Then you will have 3 weeks each of Strength Capacity and Strength Quality, with a download week between.

This is an intermediate/advanced 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
C- Spring Ankle Concepts

A1

Spring Ankle Concepts- Part 1

For Completion

A2

Spring Ankle Concepts- Part 2

For Completion

A3

Spring Ankle Concepts- Part 3

For Completion

A4

Spring Ankle Concepts- Part 4

For Completion

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

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

Monday
A- Spring Ankle - Slow Progression: Week 1 Day 2

A1

Spring Ankle 1

1 x 20

A2

Spring Ankle 2

1 x 20

A3

Spring Ankle 3

1 x 20

A4

Spring Ankle 4

1 x 20

A5

Spring Ankle 5

1 x 20

Monday
C- Optional Sled/Knee Health Warmup

A

Dense ROKP

1 x 10:00

Monday
B- 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

Monday
D- GPP AER Contralateral 25-10

A1

Reverse Lunge with Contralateral One Arm Band Row

1 x 0:25

A2

Reverse Lunge with Contralateral One Arm Band Row

1 x 0:25

A3

Step up with Contralateral Shoulder Press Right

1 x 0:25

A4

Step up with Contralateral Shoulder Press Right

1 x 0:25

A5

One Leg Deadlift with Contralateral Arm Row

1 x 0:25

A6

One Leg Deadlift with Contralateral Arm Row

1 x 0:25

A7

Piston Squat with Contralateral Arm Band Row

1 x 0:25

A8

Piston Squat with Contralateral Arm Band Row

1 x 0:25

A9

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A10

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A11

Step Up with Contralateral Arm Band Row

1 x 0:25

A12

Step Up with Contralateral Arm Band Row

1 x 0:25

A13

RDL with Overhead Press

1 x 0:25

A14

Close Leg RDL with Twisting Row

1 x 0:25

A15

Step up with Contralateral One Arm Band Press

1 x 0:25

A16

Step up with Contralateral One Arm Band Press

1 x 0:25

A17

One Leg RDL with Contralateral Arm Row

1 x 0:25

A18

One Leg RDL with Contralateral Arm Row

1 x 0:25

A19

Split Squat with Contralateral Shoulder Press

1 x 0:25

A20

Split Squat with Contralateral Shoulder Press

1 x 0:25

A21

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A22

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A23

RDL with Row

1 x 0:25

A24

Piston Squat with Contralateral Band Press

1 x 0:25

A25

Piston Squat with Contralateral Band Press

1 x 0:25

A26

Bent Over Face Pull

1 x 0:25

A27

Squat with Band Chest Press

1 x 0:25

A28

Squat with Band Row

1 x 0:25

A29

RDL Windmill

1 x 0:25

A30

Split Squat with Contralateral Shoulder Press

1 x 0:25

A31

Split Squat with Contralateral Shoulder Press

1 x 0:25

A32

Overhead RDL

1 x 0:25

A33

Single Leg Deadlift with Contralateral One Arm Band Row

1 x 0:25

A34

Split Squat with Contralateral Arm Band Row

1 x 0:25

A35

Squat With Dumbbell Shoulder Press

1 x 0:25

A36

Squat with One Arm Dumbell Row

1 x 0:25

A37

Piston Squat with Contralateral Shoulder Press

1 x 0:25

A38

Piston Squat with Contralateral Shoulder Press

1 x 0:25

B1

Jog - Jogging Forward

1 x 0:07

B2

Skipping Backward Flaring Knee

1 x 0:07

B3

Shuffle Arm Swing Facing Left

1 x 0:07

B4

Skipping forward Picking Cherries

1 x 0:07

B5

Jog -Jogging Backward

1 x 0:07

B6

Carioca Facing Right

1 x 0:07

B7

Skipping Backward With Picking Cherries

1 x 0:07

B8

Shuffle Arm Swing Facing Right

1 x 0:07

B9

Carioca Facing Right

1 x 0:07

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-Spring Ankle - Slow Progression: Week 1 Day 4

A1

Spring Ankle 4

1 x 20

A2

Spring Ankle 5

1 x 20

A3

Spring Ankle 1

1 x 20

A4

Spring Ankle 2

1 x 20

A5

Spring Ankle 3

1 x 20

Wednesday
D- Threshold Running

A

Run

4 x 4:00

Wednesday
C- Optional Sled/Knee Health Warmup

A

Dense ROKP

1 x 10:00

Wednesday
B- 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

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

Thursday
B- GPP AER Contralateral 25-10

A1

Reverse Lunge with Contralateral One Arm Band Row

1 x 0:25

A2

Reverse Lunge with Contralateral One Arm Band Row

1 x 0:25

A3

Step up with Contralateral Shoulder Press Right

1 x 0:25

A4

Step up with Contralateral Shoulder Press Right

1 x 0:25

A5

One Leg Deadlift with Contralateral Arm Row

1 x 0:25

A6

One Leg Deadlift with Contralateral Arm Row

1 x 0:25

A7

Piston Squat with Contralateral Arm Band Row

1 x 0:25

A8

Piston Squat with Contralateral Arm Band Row

1 x 0:25

A9

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A10

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A11

Step Up with Contralateral Arm Band Row

1 x 0:25

A12

Step Up with Contralateral Arm Band Row

1 x 0:25

A13

RDL with Overhead Press

1 x 0:25

A14

Close Leg RDL with Twisting Row

1 x 0:25

A15

Step up with Contralateral One Arm Band Press

1 x 0:25

A16

Step up with Contralateral One Arm Band Press

1 x 0:25

A17

One Leg RDL with Contralateral Arm Row

1 x 0:25

A18

One Leg RDL with Contralateral Arm Row

1 x 0:25

A19

Split Squat with Contralateral Shoulder Press

1 x 0:25

A20

Split Squat with Contralateral Shoulder Press

1 x 0:25

A21

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A22

Reverse Lunge with Contralateral One Arm Chest Press

1 x 0:25

A23

RDL with Row

1 x 0:25

A24

Piston Squat with Contralateral Band Press

1 x 0:25

A25

Piston Squat with Contralateral Band Press

1 x 0:25

A26

Bent Over Face Pull

1 x 0:25

A27

Squat with Band Chest Press

1 x 0:25

A28

Squat with Band Row

1 x 0:25

A29

RDL Windmill

1 x 0:25

A30

Split Squat with Contralateral Shoulder Press

1 x 0:25

A31

Split Squat with Contralateral Shoulder Press

1 x 0:25

A32

Overhead RDL

1 x 0:25

A33

Single Leg Deadlift with Contralateral One Arm Band Row

1 x 0:25

A34

Split Squat with Contralateral Arm Band Row

1 x 0:25

A35

Squat With Dumbbell Shoulder Press

1 x 0:25

A36

Squat with One Arm Dumbell Row

1 x 0:25

A37

Piston Squat with Contralateral Shoulder Press

1 x 0:25

A38

Piston Squat with Contralateral Shoulder Press

1 x 0:25

B1

Jog - Jogging Forward

1 x 0:07

B2

Skipping Backward Flaring Knee

1 x 0:07

B3

Shuffle Arm Swing Facing Left

1 x 0:07

B4

Skipping forward Picking Cherries

1 x 0:07

B5

Jog -Jogging Backward

1 x 0:07

B6

Carioca Facing Right

1 x 0:07

B7

Skipping Backward With Picking Cherries

1 x 0:07

B8

Shuffle Arm Swing Facing Right

1 x 0:07

B9

Carioca Facing Right

1 x 0:07

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- Optional Sled/Knee Health Warmup

A

Dense ROKP

1 x 10:00

Friday
C- 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