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Law Enforcement, Tactical / Military, First RespondersPhase 1 of our programming starting this new year.
Comprehensive strength AND conditioning program for first responders and tactical populations.
6 sessions per week
Must use App app to view and log training
Program Training
A1
Zone 2/Technique Work
1 x 10:00
A2
Band or Cable Reverse Lunge to Press
3 x 10
A3
Band Pull Apart
3 x 10
B
Horizontal Partial Press- Your Choice
5 x 5 @ 6, 7, 8, _ , _
C1
Low Incline, DB Bench, Slow Eccentric to Neutral Grip
3 x 10
C2
Split Stance, Neutral Grip, LM Row with Rotation
3 x 10
D
Fat Grip Curls
3 x 10
A
Zone 2/Technique Work
1 x 10:00
B1
Plyo Push Ups Off Bench- No Rebound
3 x 5
B2
Box Jumps with Pause
3 x 5
C1
Pistol Squat to Bench
2 x 10
C2
DB single leg RDL
2 x 10
C3
KB Halos
3 x 8
D
Zone 2/Technique Work
1 x 20:00
A1
Zone 2/Technique Work
1 x 10:00
A2
3D High Split Reverse/Lateral Lunge to RDL
3 x 5
A3
Warm Up KB 90, ASLR, SL Glute Bridge Bottom Up Press
3 x 5
B
Zercher Box Squat From Pins
5 x 5 @ 6, 7, 8, _ , _
C1
Landmine Single Leg RDL
3 x 10
C2
Half Kneeling KB LIft
3 x 10
D1
Suitcase Carry
1 x 10:00
D2
Forward and Backward Sled Drag
1 x 10:00
A1
Zone 2/Technique Work
1 x 10:00
A2
Push Up to Single Arm Post
3 x 5
B
Push Up to Scap Push Up + Shifts
20, MAX, MAX
C
Pull Ups, Chin Ups, Or Lat Pulldown
3 x 12
D
Bent Over Raise with Band Pull a Part
3 x 12
E1
Bicep/Tricep Super Set
3 x 12
E2
Hanging Leg Raise- Holds
3 x 1 @ 30
A
Zone 2/Technique Work
1 x 10:00
Fartlek Runs or Sled
B
The rules are these intervals are to complete them at 7-9/10 Rate of Perceived Exertion (RPE) while the rest periods are at a zone 2 (easy pace, heart rate at about 115-145bpm). For those that didn't read above, if you want to do steady state running, go for it. If you want to hit the heavy bag and combine it with other activities, that is fair game too. You can even drag/push a sled during these sessions. I'll list total time for the session, but it is up to you how to work in the work intervals. Just give yourself some time between them to recover. Week 1: 30 minutes Total, 5 x 2 minute intervals- This means at some point work in 5 sets of 2 minutes of harder intervals during the entire 30 minute session. The rest of the time (the left over 30 minutes) is Zone 2. Week 2: 45-60 Minutes, 4 x 3 minute Intervals Week 3- 60 Minutes, 5 x 4 minute intervals Week 4- 45 Minutes, 4 x 2 minute Intervals
