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Law Enforcement, Tactical / Military, Tactical, First RespondersPhase 2 of our programming starting this new year.
Comprehensive strength AND conditioning program for first responders and tactical populations.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Zone 2/Technique Work
1 x 10:00
A2
Push-Up to Single Arm Rotation
3 x 5
A3
Kneeling Band Overhead Press Pull a Apart
3 x 10
B
Horizontal Press- Choice
4 x 8 @ 6, 7, 8, _
C1
Weighted Push Up Off KBs
4 x 6
C2
Inverted Rows
3 x 10
D
DB Hammer Curls
3 x 10
A
Zone 2/Technique Work
1 x 10:00
B1
Plyo Push Up
3 x 5
B2
Box Jumps
3 x 5
C1
Lateral Lunge On Slider
2 x 10
C2
Shrimp Squat
2 x 10
C3
KB Bottoms Up Single Leg Stance
3 x 8
D
Tempo Intervals Demo
1 x 10
A1
Zone 2/Technique Work
1 x 10:00
A2
High Split Lunge On Slider
3 x 8
A3
Mule Kicks
3 x 5
B
Zercher Box Squat
4 x 8 @ 6, 7, 8, _
C1
Single Leg Glute Bridge Back on Bench
3 x 10
C2
Landmine Rotation- Trunk Stable
3 x 10
D
High Resistance Interval Demo
1 x 5
A1
Zone 2/Technique Work
1 x 10:00
A2
Push Up to Single Arm Post
3 x 5
B
DB Floor Press- Legs Straight
3 x 12
C
High Angle Band Pull Down
3 x 12
D
Chest Supported Y Raise
3 x 12
E1
Bicep/Tricep Super Set
3 x 12
E2
Supine Leg Raise with Stabilization
3 x 12
Fartlek Runs or Sled
A
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. If you want one idea to include on some of your intervals: 1) Single Arm DB or KB Squat for 5 reps 2) Racked Carry for moderate distance 3) Sled Push/Pull/Bike/Etc for same time or distance 4) Bike or walk for recovery period You can also do a ruck/weight vest walk during this session if this is practical for your job, as well weighted step up If you need any more ideas just reach out. Week 1: 45 minutes Total, 5 x 3 minute intervals- This means at some point work in 5 sets of 3 minutes of harder intervals during the entire 45 minute session. Week 2: 60 Minutes, 4 x 6 minute Intervals Week 3- 75 Minutes, 3 x 10 minute intervals Week 4- 45 Minutes, 4 x 3 minute Intervals
