Next Step Coaching
Tactical / Military, First Responders, Strength & ConditioningOur "Train Like Heroes" program is designed with military, fire, and police in mind. Whether you're wanting to get physically fit before you join, or need better preparation with your physical fitness tests, this is the right program for you.
A balanced approach of strength training, endurance, speed, and recovery are all included in this six week plan.
This intermediate program will help with the physical preparation for these agencies, however it is for anyone who is looking to train like a warrior. Plan on building amazing strength and endurance in just six weeks.
7 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Warm Up - Roll/Activate
-Foam Roll each Muscle Group 30 Seconds each -Mini Band Hip Bridge x10 -Mini Band Supine Knee Drivers x5ea -Clamshell x10ea -Deadbug x10 -Bird Dog x5ea Side -Worlds Greatest Stretch x3 ea Side -Knee Huggers x5 ea -Quad Pulls x5 ea -Hamstring Kicks x 5ea -Mini Band Lateral Walks x10 steps each Side
B
Low Plank
2 x 0:03 @ 10
C
Kneeling Side Plank Clam Shell
2 x 0:25
D
Kettlebell Deadlift
15, 12, 10, 8
E1
Kettlebell Goblet Squat
4 x 12
E2
Alternating V-Ups
4 x 6
F1
Push-Up
3 x MAX
F2
Straight Leg Sit Up
3 x 8
G
Shuttle Sprint
3 x 25
Recovery
H
Flexibility Circuit
Utilize this flow daily in order to keep body movement well. -Brettzal x3ea -Spiderman x3 ea -Pigeon Stretch x 30sec ea -Couch Stretch x 30sec ea -Childs Pose x 30sec ea -Supine Hip Flexor Stretch x 30sec ea -Lat Stretch x 30sec ea
Prep
A
Warm Up - Roll/Activate
-Foam Roll each Muscle Group 30 Seconds each -Mini Band Hip Bridge x10 -Mini Band Supine Knee Drivers x5ea -Clamshell x10ea -Deadbug x10 -Bird Dog x5ea Side -Worlds Greatest Stretch x3 ea Side -Knee Huggers x5 ea -Quad Pulls x5 ea -Hamstring Kicks x 5ea -Mini Band Lateral Walks x10 steps each Side
Prep
B
Dynamic Run Warm Up
-Forward March -Forward High Knee Run -Forward Skip -Lateral Shuffle Lateral Carioca -Lateral Skip
C
Run
6 x 1:30 @ 0:45
Recovery
D
Flexibility Circuit
Utilize this flow daily in order to keep body movement well. -Brettzal x3ea -Spiderman x3 ea -Pigeon Stretch x 30sec ea -Couch Stretch x 30sec ea -Childs Pose x 30sec ea -Supine Hip Flexor Stretch x 30sec ea -Lat Stretch x 30sec ea
E
Walking Cool Down
1 x 5:00
Prep
A
Warm Up - Roll/Activate
-Foam Roll each Muscle Group 30 Seconds each -Mini Band Hip Bridge x10 -Mini Band Supine Knee Drivers x5ea -Clamshell x10ea -Deadbug x10 -Bird Dog x5ea Side -Worlds Greatest Stretch x3 ea Side -Knee Huggers x5 ea -Quad Pulls x5 ea -Hamstring Kicks x 5ea -Mini Band Lateral Walks x10 steps each Side
B1
90 90 Hip Mobility
1 x 10
B2
Banded Lat Stretch
1 x 0:30
C1
Push Ups
4 x MAX @ 0:45
C2
Sit-up
3 x MAX @ 0:45
Recovery
D
Flexibility Circuit
Utilize this flow daily in order to keep body movement well. -Brettzal x3ea -Spiderman x3 ea -Pigeon Stretch x 30sec ea -Couch Stretch x 30sec ea -Childs Pose x 30sec ea -Supine Hip Flexor Stretch x 30sec ea -Lat Stretch x 30sec ea
A
Flexibility/Mobility Routine
Prep
A
Warm Up - Roll/Activate
-Foam Roll each Muscle Group 30 Seconds each -Mini Band Hip Bridge x10 -Mini Band Supine Knee Drivers x5ea -Clamshell x10ea -Deadbug x10 -Bird Dog x5ea Side -Worlds Greatest Stretch x3 ea Side -Knee Huggers x5 ea -Quad Pulls x5 ea -Hamstring Kicks x 5ea -Mini Band Lateral Walks x10 steps each Side
B
Plank Up Downs
2 x 10
C
Broad Jump
2 x 5
D1
Trap Bar Deadlift
3 x 10
D2
Prisoner Squat
3 x 12
E1
1/2 Kneeling Shoulder Press
3 x 8
E2
Straight Leg Sit Up
F
Pull-Up
3 x MAX
G
Walking Cool Down
1 x 5:00
Recovery
H
Flexibility Circuit
Utilize this flow daily in order to keep body movement well. -Brettzal x3ea -Spiderman x3 ea -Pigeon Stretch x 30sec ea -Couch Stretch x 30sec ea -Childs Pose x 30sec ea -Supine Hip Flexor Stretch x 30sec ea -Lat Stretch x 30sec ea
Conditioning
A
Warm Up - Roll/Activate
-Foam Roll each Muscle Group 30 Seconds each -Mini Band Hip Bridge x10 -Mini Band Supine Knee Drivers x5ea -Clamshell x10ea -Deadbug x10 -Bird Dog x5ea Side -Worlds Greatest Stretch x3 ea Side -Knee Huggers x5 ea -Quad Pulls x5 ea -Hamstring Kicks x 5ea -Mini Band Lateral Walks x10 steps each Side
Conditioning
B
Dynamic Run Warm Up
-Forward March -Forward High Knee Run -Forward Skip -Lateral Shuffle Lateral Carioca -Lateral Skip
C
1-mile Run
Conditioning
D
Flexibility Circuit
Utilize this flow daily in order to keep body movement well. -Brettzal x3ea -Spiderman x3 ea -Pigeon Stretch x 30sec ea -Couch Stretch x 30sec ea -Childs Pose x 30sec ea -Supine Hip Flexor Stretch x 30sec ea -Lat Stretch x 30sec ea
A
Flexibility/Mobility Routine
Justin Silva
New Mexico Army National Guardsman
Verified Athlete"Alec did an excellent job at tailoring my schedule and exercises needed to fulfill my goals! He is very knowledgeable and very detailed. He took the specific events in the Army Combat Fitness Test and constructed a program that allowed me to increase my overall score by 25 points!"