Red White and Blue Fitness

Tactical, Tactical / Military, Combat Sports, Rucking, Strength & Conditioning, General Fitness
Coach
Nathan Cragg

This advanced 6 month program is the next evolution in developing, strength, athleticism and endurance for the modern gunfighting career and lifestyles.

You'll not only turn into an animal, but reduce your injury risk simultaneously.

This program is NOT for beginners.

You must be already training in the gym 3-5x per week and have the cognitive ability to adapt on the fly. Don't have a piece of equipment listed? Better figure it out. Not familiar with an exercise name? Plan ahead and review prior to stepping in the gym. 

You'll have multiple options for training every day, being an advanced athlete, it's up to you to select the right one and pay attention to your readiness score to ensure you're staying in the performance zone and mitigate through recovery strategies if you start to over do it.

Are you ready?

Features
6 sessions per week
Must use App app to view and log training
Program Training
$150
Get Combat Development 2.0
Equipment
Recommended
-Bands-Trap bar-Safety Split Squat Bar-Garmin or similar smartwatch/training computer
sample week banner image
phoneMockup
Sample Week
Week 1 of 27-week program
Sunday
TACFIT Qual Mobility

A1

Hitchhiker 26 Mobility

For Completion

A2

Twisting Lunge 26 Mobility

For Completion

A3

Backstroke 26 Mobility

For Completion

A4

Knee to Chest Push Kick 26 Mobility

For Completion

Sunday
Combat Development 2.0

A

Getting Started: Using the App for your First Session

For Completion

Monday
TACFIT Qual Compensation

A1

Seal 26 Compensation

For Completion

A2

Twisted Lunge 26 Compensation

For Completion

A3

Downward Facing Dog 26 Compensation

For Completion

A4

Upward Facing Dog 26 Compensation

For Completion

Monday
Week 1 Day 2

A1

Cossack Squat

3 x 5 @ 0 lb

A2

Back Squat

5, 3, 1 @ 55, 70, 80 %

A3

Band Pull-Apart

3 x 5

A4

Bench Press

5, 3, 1 @ 55, 70, 80 lb

B1

Back Squat

3 x 8 @ 70 %

B2

Bench Press

3 x 8 @ 70 %

B3

DB RDL

3 x 8 @ 65 %

B4

DB Shoulder Press

3 x 8 @ 65 %

B5

Split Squat

3 x 8 @ 65 %

B6

Lat Pulldown

3 x 8 @ 65 %

C

Sled Push

6 x 30

Tuesday
TACFIT Qualification Regression HI

A1

Knee Circle 26 Mobility

For Completion

A2

Backstroke 26 Mobility

For Completion

A3

Hip Hurdler 26 Mobility

For Completion

A4

Hitchhiker 26 Mobility

For Completion

A5

Gunslinger 26 Mobility

For Completion

A6

Spinal Rotation 26 Mobility

For Completion

B1

Lunge Raise 26 Qual Regression

B2

Recovery Heart Rate- 60 Seconds

C1

Knee Ellipse 26 Qual Regression

C2

Recovery Heart Rate- 60 Seconds

D1

Sit Thru Hip 26 Qual Regression

D2

Recovery Heart Rate- 60 Seconds

E1

Tactical Pushup Knee 26 Qual Regression

E2

Recovery Heart Rate- 60 Seconds

F1

Hollow Body Crunch 26 Qual Regression

F2

Recovery Heart Rate- 60 Seconds

G1

Table Lift 26 Qual Regression

G2

Recovery Heart Rate- 60 Seconds

H

TACFIT Qualification Score

I1

Pigeon 26 Compensation

For Completion

I2

Downward Facing Dog 26 Compensation

For Completion

I3

Forearm Frog 26 Compensation

For Completion

I4

Drill Bit Hold 26 Compensation

For Completion

I5

Shoulder Bridge 26 Compensation

For Completion

I6

Standing Sidebend 26 Compensation

For Completion

Tuesday
Week 1 Day 3

A1

Pro Agility 5 10 5

6 x 1

A2

Neural Perplexity Forward

6 x 1

B1

Cossack Squat

3 x 5 @ 0 lb

B2

Back Squat

5, 3, 1 @ 55, 70, 80 %

B3

Band Pull-Apart

3 x 5

B4

Bench Press

5, 3, 1 @ 55, 70, 80 %

C1

Back Squat

4 x 5 @ 85 %

C2

Bench Press

4 x 5 @ 85 %

C3

DB RDL

3 x 5 @ 80 lb

C4

DB Shoulder Press

3 x 5 @ 80 %

C5

Split Squat

3 x 5 @ 80 %

C6

Lat Pulldown

3 x 5 @ 80 %

D

Sled Push

8 x 5

Wednesday
3-TACFIT Alpha Mobility

A1

Hitchhiker 26 Mobility

For Completion

A2

Twisting Lunge 26 Mobility

For Completion

A3

Backstroke 26 Mobility

For Completion

A4

Knee to Chest Push Kick 26 Mobility

For Completion

Thursday
4-TACFIT Alpha Compensation

A1

Seal 26 Compensation

For Completion

A2

Twisted Lunge 26 Compensation

For Completion

A3

Downward Facing Dog 26 Compensation

For Completion

A4

Upward Facing Dog 26 Compensation

For Completion

Thursday
Week 1 Day 5

A1

Cossack Squat

3 x 5 @ 0 lb

A2

Back Squat

5, 3, 1 @ 55, 70, 80 %

A3

Band Pull-Apart

3 x 5

A4

Bench Press

5, 3, 1 @ 55, 70, 80 lb

B1

Back Squat

3 x 8 @ 70 %

B2

Bench Press

3 x 8 @ 70 %

B3

DB RDL

3 x 8 @ 65 %

B4

DB Shoulder Press

3 x 8 @ 65 %

B5

Split Squat

3 x 8 @ 65 %

B6

Lat Pulldown

3 x 8 @ 65 %

C

Sled Push

6 x 30

Friday
TACFIT Alpha Level 1 HI

A1

Hitchhiker 26 Mobility

For Completion

A2

Twisting Lunge 26 Mobility

For Completion

A3

Backstroke 26 Mobility

For Completion

A4

Knee to Chest Push Kick 26 Mobility

For Completion

B1

Clubbell Two Handed Swipe TACFIT 26

@ 15 lb

B2

Recovery Heart Rate- 60 Seconds

C1

Ring Double Row TACFIT 26

C2

Recovery Heart Rate- 60 Seconds

D1

Jump-Up Pullup TACFIT 26

D2

Recovery Heart Rate- 60 Seconds

E1

Box Step-Up TACFIT 26

E2

Recovery Heart Rate- 60 Seconds

F

TACFIT Alpha Score

G1

Seal 26 Compensation

For Completion

G2

Twisted Lunge 26 Compensation

For Completion

G3

Downward Facing Dog 26 Compensation

For Completion

G4

Upward Facing Dog 26 Compensation

For Completion

Friday
Week 1 Day 6

A1

Cossack Squat

3 x 5 @ 0 lb

A2

Back Squat

5, 3, 1 @ 55, 70, 80 %

A3

Band Pull-Apart

3 x 5

A4

Bench Press

5, 3, 1 @ 55, 70, 80 %

B1

Back Squat

4 x 12 @ 45 %

B2

Bench Press

4 x 12 @ 45 %

B3

DB RDL

4 x 12 @ 45 %

B4

DB Shoulder Press

4 x 12 @ 45 %

B5

Split Squat

4 x 12 @ 45 %

B6

Lat Pulldown

4 x 12 @ 45 %

C

Sled Push

6 x 1:30

Saturday
TACFIT Bravo Mobility

A1

Rolling Shoulder Blade 26 Mobility

For Completion

A2

Inside Shoulder Circle 26 Mobility

For Completion

A3

Leg Swing 26 Mobility

For Completion

A4

Prayer Shoulder Plyo 26 Mobility

For Completion

Saturday
Hike/Trail Run/Ruck

A

Ruck

@ 30:00

Coach
More from Red White and Blue Fitness
coach-avatar Nathan Cragg

More from Red White and Blue Fitness

teams
programs
Combat Development 2.0
Join Today!