Trinity Performance
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 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
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
A
Run
1 x 3
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
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
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
A
Run
1 x 3
