Docstrength

Tactical / Military
Coach
Jason Davidson

Features
1 sessions per week
Must use App app to view and log training
Program Training
$400
Get ODA Base I
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Unified Team Performance
Train together, perform together. Shared programming drives team-wide progress, cohesion, and accountability.
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Tactical Strength & Power
Develop explosive capability through structured plyometrics and compound lifts tailored to real-world demands.
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Energy System Resilience
Condition across all metabolic engines—short bursts, sustained output, and everything in between.
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Durable, Mission-Ready Bodies
Reinforce joint health, movement efficiency, and tissue resilience to reduce downtime and stay in the fight.
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Clear Structure, Proven Flow
No guesswork. A professionally programmed, day-by-day layout optimized for tactical performance and progress tracking.
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 5 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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Committed Teammates
A team environment that will keep you pushing to achieve your best
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Delivered through TrainHeroic
Your coach and team 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
AM 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

MB: Forward Facing Hip Toss

3 x 8

B2

Linear Box Blast

3 x 5

B3

Half-kneeling Band Diagonal Lift

3 x 10

C

Clean Pull

4 x 3

D1

DB Bench Press

10, 8, 6

D2

Romanian Deadlift with DB

3 x 10

E1

DB Hex Press

3 x 15

E2

GHR Leg Curl/Eccentric

3 x 10

F

Field Conditioning: Shuttles

4 x 150

Sunday
PM 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: Track Focus

6 x 400

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

B1

Counter Movement Medball Shotput

3 x 8

B2

Lateral Box Blast

3 x 5

B3

Pallof Press

3 x 10

C1

Back Squat

4 x 10

C2

Pull-Up

4 x 8

D1

2KB Front Rack Reverse Lunge

3 x 10

D2

Power-Lift High Row

3 x 10

D3

Atlas Stone Load to Box

3 x 10

E

Rowing

3 x 750

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

Run: Tempo/Intervals

3 x 1

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

B1

MB: Hip Facing Wall Hip Toss

3 x 8

B2

Altitude Drop to Vertical Jump/Stable

3 x 5

B3

Half Kneel Chop

3 x 10

C

Barbell Deadlift

4 x 8

D1

Strict Press

10, 8, 6

D2

Lying Leg Curl

3 x 12

E1

Landmine Press/HK/SA

3 x 10

E2

Eccentric Nordic Curls

3 x 5

F

Jacob's Ladder

1 x 500

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: Vertical Throw for Height

3 x 5

B2

Medial Hurdle Hops (stable)

3 x 5

B3

Band Resisted Side Plank Row

3 x 10

C1

Keiser Bear Squat

4 x 10

C2

Bent Over Row

10, 8, 6, 4

D1

KB Lateral Squat

3 x 10

D2

Power Lift Low Row

3 x 10

D3

Stone to Shoulder (alternating)

3 x 10

E

Stationary Bike

4 x 1000

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

B

Run: Steady-State

1 x 5

Friday
Week 1 Day 6

A

REST DAY

1 x 1

Saturday
Week 2 Day 0

A

REST DAY

1 x 1

Coach
More from Docstrength
coach-avatar Jason Davidson

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Readiness isn’t random—it’s built.

ODA Base I gives your team the structure, intensity, and progression to show up ready, every time.

Get ODA Base I
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FAQs
Who is this program designed for?
ODA Base I is built specifically for active-duty Special Operations teams. It’s optimized for the demands of a 12-man ODA, but adaptable to any tactical unit looking to build foundational strength, conditioning, and resilience.
What equipment do we need?
The program assumes access to a basic weight room (barbells, plates, rack, DBs, sleds), a running track or open space, and standard conditioning tools (e.g., bikes, rowers, sandbags).
Can team members start at different fitness levels?
Yes. While the programming is unified, it includes loading guidance, tempo control, and conditioning targets that allow for individual scaling without compromising team cohesion.
How long is each session?
Sessions range from 60–90 minutes, depending on the day. Strength, plyometric, and run sessions are tightly structured for maximum efficiency and results.
What happens after the 8 weeks?
ODA Base I sets the foundation. From here, teams can progress into more specialized and custom blocks—power development, operational work capacity, deployment prep, or selection-focused phases depending on mission demands.
ODA Base I
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