VIRTUS-X
Tactical, Tactical / Military, First Responders, Strength & Conditioning, PowerliftingThis program focuses on meeting the demands of the job. It cuts out the complicated crap and goes right for what is going to make you better in at life let alone your job. Pratcial approach to stronger, faster, harder to kill.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Front Squat Day Prep 1
GET WARM: *Goal: Raise temperature using today’s movement pattern.* 1RD - Alternating bodyweight squat and reverse lunge — 3 min at an easy continuous pace GET MOBILE: *Goal: Ease into the required range without prolonged holds.* 1RD - Supported ankle rocks — 8/side - Supported adductor rock-backs — 8/side GET PRIMED: *Goal: Activate stabilizers and rehearse clean reps without fatigue.* 2RDS - Mini-band lateral walk — 8 steps/side - Dead bug with exhale — 5/side - Bodyweight squat — 8 - Empty-bar front-rack squat — 5, elbows high Then ramp the main lift: light x 8, approximately 40% x 5, then 55-60% x 3 and 65-70% x 1-2 only if below today’s working load. Rest 60-90 sec. Ramp sets do not count as work sets. For dips/pull-ups, begin assisted/bodyweight and add load gradually.
B
Front Squat
10 x 2 @ 75 %
C
Single Leg Barbell RDL
3 x 10
D
DB Walking Lunge
3 x 10
E
Cossack Squat
3 x 8
Bench Day Warmup 1
A
GET WARM: *Goal: Raise temperature using today’s movement pattern.* 1RD - Easy ski erg — 3 min (or alternating wall push-ups and light band rows) GET MOBILE: *Goal: Ease into the required range without prolonged holds.* 1RD - Bench-supported lat rocks — 8 - Gentle supported chest openers — 8/side GET PRIMED: *Goal: Activate stabilizers and rehearse clean reps without fatigue.* 2RDS - Scapular push-up — 8 - Band external rotation — 10/side - Light band row — 12 Then ramp the main lift: light x 8, approximately 40% x 5, then 55-60% x 3 and 65-70% x 1-2 only if below today’s working load. Rest 60-90 sec. Ramp sets do not count as work sets. For dips/pull-ups, begin assisted/bodyweight and add load gradually.
B
Bench Press
10 x 2 @ 50 %
C1
DB Incline Alternating Press
3 x 10
C2
Chest-Supported DB Row
3 x 10
D1
Dips
3 x 10
D2
Chin-Up
3 x 6
E1
Incline DB Fly
3 x 10
E2
DB Bicep Curls
3 x 10
A
Run
1 x 3
A
Barbell Row
10 x 2 @ 50 %
B1
Alternating Arnold Z-Press
3 x 10
B2
Pull-Up
3 x 6
C1
Gorilla Row
3 x 10
C2
Push-Up
3 x 10
D1
Strict Lower Hanging Leg Lifts
3 x 10
D2
Hammer Curl
3 x 10
A
Deficite Deadlift
10 x 2 @ 50 %
B
Goblet Squat
3 x 10
C
DB Step Up
3 x 10
D
Hip Thrust
3 x 10
A
Strict Press
10 x 2 @ 75 %
B1
1-Arm DB Row
3 x 10
B2
DB Lateral Raise
3 x 10
C1
Alternating Arnold Z-Press
3 x 10
C2
Chin-Up
3 x 6
D1
DB Reverse Fly
3 x 10
D2
DB Bicep Curls
3 x 10
A
Run
1 x 3
