The-OmegaProject
Tactical / Military, Law Enforcement, First Responders, Powerlifting, Weightlifting, Strength & ConditioningIncorporating powerlifting principles with high intensity conditioning to develop a solid base for any tactical athlete. The program is rounded off with plenty of accessory work and cardiovascular in order to maintain the strength and stamina required to be successful in any arena. 4 days lifting 2 days medium cardio, designed to fit your lifestyle and turn you into what we believe tactical fitness should be.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
1 x 5:00
A2
Band Prep Circuit
1 x 1
B1
MED BALL SQUAT THROW W COUNTER MOVEMENT
3 x 3 @ 20 lb
B2
WORLD'S GREATEST STRETCH
3 x 8
C
Back Squat
10, 5, 5, MAX, MAX, MAX, MAX, MAX @ 40, 50, 60, 70, 70, 70, 75, 80 %
D
50 Yard Sprint
8 x 50 @ 80
E1
Bulgarian Split Squat
3 x 6
E2
Glute-Ham Raise
3 x 10
F1
Barbell Bicep Curl
5 x 20
F2
Calf Raise
5 x 20
A1
Assault Bike
1 x 5:00
A2
Band Prep Circuit
1 x 1
B1
Med Ball Chest Pass
3 x 5 @ 20 lb
B2
Scap Push-Up
3 x 10
C
Barbell Bench Press
10, 5, 5, MAX, MAX, MAX, MAX, MAX @ 40, 50, 60, 70, 70, 70, 75, 80 %
Circuit
D
Complete for time: 50 Pull Ups 100 KB Swings @ 52lbs Break up the reps as necessary.
E1
Incline DB Bench Press
3 x 8
E2
1-Arm DB Row
3 x 6
F1
Banded Tricep Pushdown
5 x 20
F2
Hanging Knee Raise
5 x 10
A
Light Jog
1 x 30:00
B
Foam Roll
1 x 15:00
A1
Assault Bike
1 x 5:00
A2
Band Prep Circuit
1 x 1
B1
Reverse Shot Toss
3 x 4 @ 20 lb
B2
Front Plank on Elbows
3 x 0:30
C
Deadlift
10, 5, 5, MAX, MAX, MAX, MAX, MAX @ 40, 50, 60, 70, 70, 70, 75, 80 %
Circuit
D
10 to 1 Pull Ups Med Ball Slams @ 50lbs Calories Example: Complete Pull Ups X 10, Slams X 10, 10 calories on any implement, then Pull Ups X 9, Slams X 9, 9 Calories......and so on until 1.
E1
Single Leg RDL
3 x 6
E2
Band Face Pull
3 x 12
F1
DB Shrug
5 x 20
F2
Med Ball Twists
5 x 20
A1
Assault Bike
1 x 5:00
A2
Band Prep Circuit
1 x 1
B1
Med Ball Slam
3 x 5 @ 20 lb
B2
Walking Lunge with Rotation
3 x 4
C
Shoulder Press
10, 5, 5, MAX, MAX, MAX, MAX, MAX @ 40, 50, 60, 70, 70, 70, 75, 80 %
Circuit
D
Complete 2 Rounds: 45lb DB Thruster X 1 minute max reps 1 minute rest Push Ups X 1 minute max reps 1 minute rest Med Ball Slams X 1 minute max reps @ 50lbs 1 minute rest Jump Rope X 1 minute max reps 1 minute rest Record total number of reps completed
E1
Half-Kneeling DB Shoulder Press
3 x 8
E2
Barbell Upright Row
3 x 10
F1
Med Ball Sit-Up
5 x 10 @ 10 lb
F2
DB Pullover
5 x 10
A
Run
1 x 5
B
Foam Roll
1 x 15:00
