Tactical ATHL8 Training Program
AZ Built Fitness
First RespondersThe Tactical ATHL8 Training Program was built from nearly 25 years as a certified personal trainer, police officer, firefighter and Deputy Chief of Employee Wellness for major public safety departments.
This program has successfully trained and prepared thousands of first responders over the years and is a proven method to build the fitness and readiness you need to perform at the highest level.
Whether you are active military, veteran, first responder or plan to be or just want to develop a high level of balanced fitness to perform at the highest level in life, this program is for you!
The Tactical ATHL8 Training Program is an 8-week progressive program focused specifically on building your performance fitness, with an emphasis on injury prevention, strength, power, flexibility, cardiovascular endurance and preparedness for both expected and unpredictable challenges. Each week of the program builds on each other so you will have a full blueprint each day/week with warm-ups, strength training, endurance workouts, accessory work, cool down and mobility programming.
If you want to be at peak fitness as a first responder or you need to be before testing, this 8 week program will allow you to excel and not just be a participant.
Let's put in the work and earn your fitness!
Circuit
A
Foam Roll: T-Spine, Glutes, Quads 3 Rounds 10 easy calories Assault Bike :20/leg Pigeon Pose 10/leg 4-way Leg Swings 15 Band Pull Apart 10/arm Band Shoulder External Rotations
Circuit
B
Back Squat – 3 sets x 10 reps @ moderate weight Romanian Deadlift – 3 sets x 10 reps Dumbbell Shoulder Press – 3 sets x 8 reps Pull-Ups (Assisted if needed) – 3 sets x 6–8 reps Push-Ups – 3 sets x 12-20 reps Plank – 3 sets x 30 seconds hold Rest 1 minute between sets Rest 2 minutes between exercises
Circuit
C
Conditioning Every 1:00 x 10 Rounds 10m Heavy Sled Push/Sprint Rest in the remaining time
Circuit
D
COOL DOWN 1:00/side Band Pec. Stretch 1:00/side Band Lat. Stretch 1-2:00 Saddle Stretch 1-2:00 Pike Stretch
Circuit
A
Warm-up: 10-minute easy jog Dynamic Stretches - Walking High Kick x 30' - Walking Quad Stretch x 30' - Walking Figure 4 Stretch x 30' - Inch Worms x 10 reps - Full Body Flow x 3-5 Reps
Circuit
B
Intervals: 4 x 400m (1 lap) at 90-95% effort with 2-minute recovery jog between.
Circuit
C
10-minute slow jog Static Stretches x 1-2:00 each - Calf Stretch - Pigeon Pose Right/Left - Pike Stretch - Saddle Stretch
Circuit
A
Foam Roll: T-Spine, Glutes, Quads 3 Rounds of: 1:00 Jump Rope :20/leg Box Pigeon Pose 12 Band B/O Rows 2 Sets of: Full Body Flow
Circuit
B
KB Goblet Squat – 3 sets x 12 reps Kettlebell Swing – 3 sets x 15 reps DB Arnold Press – 3 sets x 10 reps Dual Bent-Over Dumbbell Rows – 3 sets x 10 reps Barbell Bench Press – 3 sets x 8 reps Russian Twists – 3 sets x 20 reps (10 per side) Rest 1:00 between sets Rest 2:00 between exercises
C
Rowing
Circuit
D
5:00 Bike or Walk @ cool down pace 1-2:00 each of: Couch Stretch R/L Lizard Stretch R/L Cat/Cow Standing QL Stretch R/L
Circuit
A
Warm-up: 10-minute easy jog Dynamic Stretches - Walking High Kick x 30' - Walking Quad Stretch x 30' - Walking Figure 4 Stretch x 30' - Inch Worms x 10 reps - Full Body Flow x 3-5 Reps
Circuit
B
Run 2.5 miles at a steady pace (target ~1-2 min/mile slower than your goal 1.5 mile pace).
Circuit
C
10-minute slow jog Static Stretches x 1-2:00 each - Calf Stretch - Pigeon Pose Right/Left - Pike Stretch - Saddle Stretch
Circuit
A
Foam Roll: T-Spine, Glutes, Quads 3 Rounds 10 easy calories Assault Bike or Stationary Bike :20/leg Pigeon Pose 10/leg 4-way Leg Swings 15 Band Pull Apart 10/arm Single Arm DB External Rotations
Circuit
B
Bulgarian Split Squat – 3 sets x 8 reps/leg Single-Leg Deadlift – 3 sets x 10 reps Seated Shoulder Press – 3 sets x 8 reps Lat Pulldown – 3 sets x 12 reps Dumbbell Chest Press – 3 sets x 10 reps Hanging Leg Raises – 3 sets x 15 reps Rest 1 minute between sets Rest 2 minutes between exercises
Circuit
C
Stationary Bike – 10 minutes at a comfortable pace
Circuit
D
1-2:00 each of: Childs Pose w/ Reach Cobra Pose Lizard Stretch R/L Saddle Stretch Quad. Forearm St
Dave Switzer
Father and Husband with 23 Years serving the community as a Police Officer and Firefighter. Nearly 30 years as a certified Personal Trainer and currently serving as the Deputy Chief of Employee Wellness at a large fire department. Passionate about developing performance driven fitness programming for first responders and those who aspire to be.
Learn, grow and earn your fitness with the Tactical ATHL8 Training Program!
Get Tactical ATHL8 Training Program
Mike R.
Firefighter
Verified Athlete""The Tactical ATHL8 Program has given me the confidence I need to perform my job in the field and to always be ready.""
Mark J.
Firefighter
Verified Athlete"Going into the field I was nervous but the structured workouts have continually prepared me and built my confidence for the various calls we get across fire and EMS. My ability to perform patient carries, fire ground movements and other critical tasks is much higher because of the Tactical ATHL8."
