ConcenTREted Strength

Tactical / Military, Tactical, Law Enforcement, First Responders, Adventure Race , Obstacle Course Racing, Rucking
Coach
Sheldon Dunlap

Designed for individuals who are training for the unknown, to develop stable ankles, knees and hips. Conditioning aimed at going up and incline for an extended time with a good pace (Military, Fire, Law Enforcement, Mountaineering). 

6 days per week for 9 weeks.

4 weeks / deload / 4 weeks

5 Conditioning Sessions, various modalities & Heart Rate training zones

3 Mobility sessions - focused on hips and shoulders

3 Lifting sessions - focused on lower body strength and single leg stability, grip, posterior chain.

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 9-week program
Sunday
TMT 1.2

A

Anaerobic Development

5 x 15

B

Anaerobic Development

5 x 15

Sunday
TMT 1.1

A1

Single Arm Russian KB Swing

3 x 12

A2

Kneeling Thoracic Spine Rotation

3 x 8

B1

Trap Bar Deadlift

4 x 6

B2

Banded Anterior hip mobilization

3 x 10 @ 2

C1

Forward Step Down Lunge

3 x 12

C2

DB Row

3 x 12

C3

Good Morning

3 x 8

D1

Bench Press

4 x 10

D2

Farmers carry

3 x 30

D3

Mini Band Knee Drive

3 x 12

Monday
TMT 2.1

A

Paced Treadmill Incline

5, 8, 14, 3, 12, 15, 2, 11, 4, 15 @ 1:00, 1:50, 2:30, 3:00, 3:30, 4:10, 5:00, 5:40, 6:40, 7:40

B

Paced Treadmill Incline

5, 15, 2, 14, 4, 13, 6, 14, 8, 15 @ 1:00, 1:40, 2:20, 3:10, 4:00, 5:00, 5:30, 6:50, 7:30, 9:10

C

Paced Treadmill Incline

10, 15, 11, 15, 12, 15, 13, 15, 14, 15 @ 1:00, 2:00, 3:00, 4:00, 5:00, 6:00, 7:00, 8:00, 9:00, 10:00

Monday
TMT 2.2

A

7 Min Hip Mobility Session

1 x 1

B

10 Min Shoulder Mobility

1 x 1

Tuesday
TMT 3.1

A1

Box Jump

3 x 5

A2

Depth Drop

3 x 5

A3

Shoulder C.A.R.s

3 x 8

B1

Zercher Squat

4 x 8

B2

Hip Cars

3 x 8

C1

Stand on Box Pistol

3 x 12

C2

Towel Pull-Up

3 x 8

C3

RDL

3 x 8

D1

Incline Bench Press

3 x 10

D2

Plate Pinch Grip Hold

3 x 20

Tuesday
TMT 3.2

A

Weight Vest Treadmill

5 x .5

Wednesday
TMT 4.1

A

Aerobic Development

1 x 35:00

B

8 Min Hip Mobility

1 x 1

C

6 Min Shoulder Mobility

1 x 1

Thursday
TMT 5.1

A1

Broad Jump

3 x 3

A2

Foam Roll Calves

3 x 60

B1

RFE Split Squat

3 x 12

B2

Overhead Press

3 x 10

B3

Lying Handcuffs

3 x 6

C1

Step-Ups

3 x 12

C2

Bent Over Row

3 x 10

Circuit

D

25 sec x Treadmill (7 incline/7 speed) 20yd x MB Zercher Carry 7 x Hand Release Push-Ups 20yd x MB Zercher Carry 14ea x Mountain Climbers 7 x Pull Ups 4 Rounds

Friday
TMT 6.1

A

Hike

1 x 4

B

25 Min Back Mobility

1 x 1

Coach
coach-avatar Sheldon Dunlap

Tactical Mountain Training