Trinity Performance

Tactical, Tactical / Military, First Responders, Strength & Conditioning, Powerlifting
Coach
Luke Duran

This 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.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Front Squat Day General Warmup

1. 2 Rounds: 400m Run - 20 Air Squats - 20 Butterfly Sit-ups 2.Then 2 rounds: - 10 Air Squats (focus on upright chest) - 10 Banded Good Mornings - 10 Banded Lat Pull-Aparts - 10 Cat/Cow (spinal mobilization) 3. Dynamic Mobility (5 min): - World's Greatest Stretch (lunge w/ torso twist) x 6 per side - Cossack Squats (wide lateral squats) x 8 per side - Banded Front Rack Stretch (hold barbell w/ band assistance) 30 sec each arm - Banded Ankle Dorsiflexion Stretch x 10 reps per ankle

B

Front Squat

10 x 2 @ 75 %

C

Single Leg Barbell RDL

5 x 10

D

DB Walking Lunge

5 x 20

E

Cossack Squat

5 x 10

Monday
Week 1 Day 2

Bench Day Warmup 1

A

1. General Prep (5-7 min): - 3 min Ski Erg 2. Then 2 rounds: - 15 Band Pull-Aparts (straight arms, squeeze scapulae) - 10 Push-up Plus (focus on protraction at the top) 3. Dynamic Mobility (5 min): - PVC Pass Throughs - Lat Stretch on Rig or Band (important for benching tightness) 4. Activation / Priming (5 min): - Banded External Rotation x 15 each arm - Serratus Wall Slides or Serratus Pushups x 10 - Single-arm Dumbbell Rows (light) x 2 sets of 10 (activates lats for stability) - 5. Movement-Specific Warm-Up (Barbell Progression - 7-10 min): - 2 sets: 10 Empty Bar Bench Press (control tempo, 2 sec down, 1 sec pause on chest)

B

Bench Press

10 x 2 @ 50 %

C1

DB Incline Alternating Press

5 x 10

C2

Chest-Supported DB Row

5 x 10

D1

Dip

5 x 10

D2

Chin-Up

5 x 5

E1

Incline DB Fly

3 x 20

E2

DB Bicep Curls

3 x 10

Tuesday
Week 1 Day 3

A

Run

1 x 3

Wednesday
Week 1 Day 4

A

Barbell Row

10 x 2 @ 50 %

B1

Alternating Arnold Z-Press

5 x 10

B2

Pull-Up

5 x 10

C1

Gorilla Row

5 x 10

C2

Push-Up

5 x 20

D1

Strict Lower Hanging Leg Lifts

5 x 10

D2

Hammer Curl

5 x 10

Thursday
Week 1 Day 5

A

Deficite Deadlift

10 x 2 @ 50 %

B

Goblet Squat

5 x 10

C

DB Step Up

5 x 10

D

Hip Thrust

5 x 10

Friday
Week 1 Day 6

A

Strict Press

10 x 2 @ 75 %

B1

1-Arm DB Row

5 x 10

B2

DB Lateral Raise

5 x 10

C1

Alternating Arnold Z-Press

5 x 10

C2

Chin-Up

5 x MAX

D1

DB Reverse Fly

5 x 10

D2

DB Bicep Curls

5 x 10

Saturday
Week 1 Day 7

A

Run

1 x 3

Tactical Strength Protocol 1