Crossan Performance

Strength & Conditioning, Functional Fitness, Tactical, First Responders
Coach
Coach Baz

Welcome to the First Responder (Tactical Athlete) programme. The aim of this programme is to build a bigger engine to go further for longer, there will be some supplementary strength and metabolic conditioning in there to keep you strong and fast.

If you haven't checked out the First Responder (Front Line) programme, it is a good ramp up to this programme to build a foundation of aerobic endurance and lower body muscular endurance, if not do not fret as you will build plenty of that during this programme.

Remember, there are no on or off seasons for first responders, enjoy!

Features
6 sessions per week
Must use App app to view and log training
Program Training
$70
Get First Responder (Tactical Athlete)
benefit-image-0
Go long.
Develop a strong aerobic base and muscular endurance through running and rucking.
benefit-image-1
General and job specific training!
Workouts contain work specific efforts. Coach Baz has drawn from personal experiences to develop workouts to bolster your ability to perform under pressure.
benefit-image-2
Progressive and measureable!
Utilize progressive overload to keep the gain train on track.
Features
feature-icon
Programming 6 days per week
This programme predominantly focuses on building that aerobic base to go further for longer, but also maintains that strength and conditioning base.
feature-icon
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, all through app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Lower body warm up

30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings

B

Ruck/Pack walk

1 x 60:00 @ 30 %

Monday
Week 1 Day 2

Prep

A

Full body warm up

With purpose, move through the following movements carefully, 30-60 seconds each movement. - Crossed T pose - Supline twist alternating - PVC pass overs - PVC strict muscle cleans - Dead hang/scapular pulls - Inche worm to push up - Baby makers - air squat to reverse lunge each leg

Circuit

B

30 minutes on, 10 minutes rest x 2 sets of: (AMRAP) Set 1: - 500m on rower - 500m on assault bike - 500m on ski erg

Tuesday
Week 1 Day 3

Prep

A

Full body warm up

With purpose, move through the following movements carefully, 30-60 seconds each movement. - Crossed T pose - Supline twist alternating - PVC pass overs - PVC strict muscle cleans - Dead hang/scapular pulls - Inche worm to push up - Baby makers - air squat to reverse lunge each leg

B

Bench Press

5 x 1:30 @ 8

C

Weighted Pull Ups

5 x 1:30 @ 8

D

kneeling land mine press

4 x 1:30 @ 8

E

1-Arm DB Row

4 x 1:30 @ 8

F1

Dip

3 x 2:00 @ 8

F2

Chin-Up

3 x 2:00 @ 8

G

Assault Bike

10 x 1:00

Wednesday
Week 1 Day 4

Prep

A

Lower body warm up

30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings

B

Ruck/Pack walk

1 x 60:00 @ 30 %

Thursday
Week 1 Day 5

Prep

A

Lower body warm up

30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings

B

Back Squat

5 x 1:30 @ 6

C

Deadlift

5 x 1:30 @ 6

D

Barbell Lunge

4 x 1:30 @ 6

E

Front Squat

4 x 1:30 @ 6

Circuit

F

Plank core finisher: (Set a timer for 30 seconds for 12 sets) Perform the following in sequence, one position per 30 seconds, no resting: - left side plank - middle plank - right side plank

Friday
Week 1 Day 6

Prep

A

Lower body warm up

30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings

B

Run

1 x 45:00

Saturday
Week 2 Day 0

A

Coach
More from Crossan Performance
coach-avatar Coach Baz

closer-image-1
closer-image-2
YOU ARE THE BACK UP.

Train so you can show up for your team mates.

Get First Responder (Tactical Athlete)
closer-image-3
FAQs
Do I need to be a First Responder or Military to do these programmes?
Absolutely not, if you enjoy working out then these programmes are for you!
What if I work a roster that isn't Monday - Friday?
I completely understand, think of every workout as in succession, do them in order, don't skip any workouts. If you can't do a workout on a given day, don't stress just come back the next day and attack it! In the world of First Responders there is no typical Monday -Friday.
What kind of equipment do I need to do this programme?
To get the most out of this programme, you will need access to basic equipment such as barbells, dumbbells, pull up rig, cardio equipment. If you don't have access to the specific equipment don't stress! feel free to use alternative equipment, check the sample week for an idea of equipment needed.

More from Crossan Performance

programs
First Responder (Tactical Athlete)
Join Today!