Docstrength

Tactical / Military
Coach
Jason Davidson

Features
1 sessions per week
Must use App app to view and log training
Program Training
$400
Get Zero Hour
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Built to Break Comfort Zones
Most programs challenge your body. This one challenges your identity. Zero Hour forces you to confront weakness, hesitation, and fatigue — and push through anyway.
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Tactical Capacity, Top to Bottom
Strength means nothing without speed, grit, and staying power. This program builds a complete tactical engine — from your lungs to your legs to your mindset.
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Structure That Doesn’t Waste a Second
Every set. Every interval. Every run. Zero Hour is designed with precision, making every minute count toward real-world performance that holds up under pressure.
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Conditioning with a Combat Edge
This isn’t just about surviving workouts — it’s about thriving in chaos. Field-based work, rucks, and tempo drills simulate the stress and pace of real operations.
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High Volume, Smart Recovery
Six days a week. Heavy output. But built with smart, strategic recovery tools that allow you to train hard, adapt fast, and avoid burnout.
Features
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Access to your coach
Doc will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos and coaching cues to guide your practice and make execution easy
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Delivered through TrainHeroic
Doc will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Run

6 x 400

Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B1

Med Ball Vertical Throw

3 x 5

B2

Depth Jump

3 x 5

C

Hang Power Clean

5 x 3 @ 70 %

D1

Bench Press

4 x 10

D2

Romanian Deadlift

4 x 10

E1

Landmine Press/HK/SA

3 x 10

E2

Eccentric Nordic Curls

3 x 5

F1

Half-kneeling Band Diagonal Lift

3 x 12

F2

DB Farmer's Carry

3 x 50

G

Banded Tricep Pushdown

1 x 50

H

Jacob's Ladder

1 x 5:00

Monday
Week 1 Day 2

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

Conditioning

B

Bike Interval Ladder

Bike Intervals: 9x 50 sec slow/10 sec sprint Rest 1 minute 7x 40 sec slow/20 sec sprint Rest 1 minute 5x 30 sec slow/30 sec sprint Rest 1 minute 3x 20 sec slow/40 sec sprint Rest 1 minute 1x 10 sec slow/50 sec sprint REST 3 MINUTES and the REPEAT in REVERSE ORDER.

Recovery

C

REGEN: Lower Leg/Ankle/Foot

REGEN: Lower Leg/Ankle/Foot Lacrosse Ball: Medial/Lateral Arch/Heel/Toes Anterior Tibialis Calf Soft Tx Work: Knobby Foam Roller (preferred) Scrub (perpendicular to tissue) Fascia/Achilles/Retinaculum Band Distraction: Anterior and Posterior Mobilization: Self-Directed and to tissue tolerance

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Tempo Run

1, 2, 1

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B1

Counter Movement Medball Shotput

3 x 8

B2

Hurdle Hops Forward

3 x 8

C1

Back Squat

4 x 10

C2

Pull-Up

4 x 5

D1

DB Bulgarian Split Squat

3 x 12

D2

TRX Row

3 x 10

E

Pallof Press w/90 Degree Rotation

3 x 12

F

Hammer Curl

1 x 50

Circuit

G

Row 750 m Bike 1000 m KB Swing x30 Complete 3 continuous rounds.

Wednesday
Week 1 Day 4

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Field Conditioning: Crescendo Runs

2 x 1

Recovery

C

REGEN: Hip/Knee

REGEN: Hip/Knee Lacrosse Ball: Glut Med, Piriformis, TFL/ITB, Quad, Hamstring Band Distraction: Long Axis Anterior Half-kneeling Pigeon Cossack

Thursday
Week 1 Day 5

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B1

MB Forward-Facing Hip Toss

3 x 8

B2

Single Leg Box Jump

3 x 5

C

Power Clean/Push Press/Front Squat

5 x 3

D1

Barbell Deadlift

4 x 8

D2

Straight-Leg Lowering Stretch

4 x 5

E1

Strict Press

3 x 10

E2

Russian KB Swing

3 x 20

F1

Reverse Hyperextension

3 x 12

F2

Half Kneel Chop

3 x 10

G

Front Rack Carry 2KB

3 x 50

Circuit

H

Sandbag to Shoulder (alternating) 5x each side Box-Step-ups x20 (10 per side) Continuous 10 minutes Moderate but steady pace.

Friday
Week 1 Day 6

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Run: Zone 2

1 x 6

Recovery

C

REGEN: Shoulder/Spine

Lacrosse Ball: Paraspinals Posterior Cuff Pec Traps Serratus Quadratus Mobility: Segmental Flexion/Extension (Foam Roller) Cat/Cow Side-lying T-Spine Clap HK T-Spine Rotations (Wall) Strength: ATYT WY Negative Protraction/Retraction

Saturday
Week 2 Day 0

A

REST DAY

1 x 1

Coach
More from Docstrength
coach-avatar Jason Davidson

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