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Tactical / Military, First Responders, General FitnessProtocol: Iron Engine
13 Weeks
Built for the busy First Responder or member of a Tactical Population
Designed to systematically train you over 13 weeks with varying intensities, volumes, and training modalities.
Can be scaled to any level.
3 Total Body Strength Training Days per week
2-3 dedicated conditioning Sessions per week
1 sessions per week
Must use App app to view and log training
Program Training
A1
Band or Cable Rotational Row to Single Arm Press
3 x 8
A2
Skater Squat to Single Leg Stance
3 x 8
A3
KB Active Single Leg Raise
3 x 8
A4
Low Impact Zone 2
3 x 1:00
B
Zercher Box Squat From Pins or High Handle Trap Bar Deadlift
5 x 5
C1
Low Incline, DB Bench, Slow Eccentric to Neutral Grip
3 x 5
C2
Single Arm Inverted Row W/ Reach
3 x 8
Phase 1, Day 2, Iron Engine
A
Pick a cyclic movement. Meaning you could get on a bike, versaclimber, ruck, sled pushes/pulls, or if you're a true psycho: run. During your intervals I want you to push at a moderate pace- one that is sustainable, but a BIT challenging. Think high end aerobic, or in other words: If you're wearing a heart rate monitor, you should be around 145-155bpm. if you don't have a heart rate monitor, push yourself to a point where you can still sing along with your favorite T-Swift song, but for maybe 2-3 lines before you need to stop and take a breath. If you can easily sing along or have a conversation with someone, you're going too slow. ________ Start every session with 5-10 minutes of an easy pace to warm up. Below are the working sets: Week 1: 10 Sets/Rounds of: 1 minute moderate Pace, 1 minute Easy pace (Heart rate 115-140 bpm), or just go slower than your interval pace Week 2: 10 Sets/Rounds of: 1:30 moderate Pace, 1 minute Easy pace (Heart rate 115-140 bpm), or just go slower than your interval pace Week 3: 10 Sets/Rounds of: 1:45 moderate Pace, 1 minute Easy pace (Heart rate 115-140 bpm), or just go slower than your interval pace Week 4: 10 Sets/Rounds of: 2 minutes moderate Pace, 1 minute Easy pace (Heart rate 115-140 bpm), or just go slower than your interval pace
A1
Scapular Lateral Raise to Pull a part
3 x 8
A2
High Split Lunge On Slider
3 x 8
A3
Lateral skip
3 x 10
A4
MB Slams (Overhead)
3 x 8
B
Horizontal Partial Press- Your Choice
5 x 5
C1
Tripod Row Off Bench
3 x 8
C2
RDL- Your Pick
3 x 8
C3
Band (or cable) Rotational Lift To Press
3 x 8
A1
Kneeling Band Overhead Press Pull a Apart
3 x 10
A2
Goblet Warm Up
3 x 10
A3
Waiter Walks
3 x 20
B1
Kettlebell (or DB) Snatch
4 x 5
B2
Neutral Grip Flex Alt Low Incline DB Press
3 x 25
C1
Hammer Curl To Press (Kneeling)
3 x 10
C2
Band Tricep Extension with rotation
3 x 10
Phase 1, Day 6, Iron Engine
A
Two Options (and you can combine them, just don't go over 60-90 minutes of total time): 1) Ruck March- Walk fast, no running, heart rate 115-150bpm Week 1: 40-45 Minutes Week 2: 45-60 Minutes Week 3: 60-90 Minutes Week 4: 60 Minutes 2) Work Capacity Circuit- Light to moderate loading, no straining, just keep moving- Heart rate should be 115-150bpm A1) Sled Push- 20-30 yards A2) Kettlebell Swing- 5, 10, 15 Reps A3) Sled Pull A4) Kettlebell Swing- 5, 10, 15 Reps A5) Lateral Pull or Push A6) KB Swings- 5, 10, 15 Reps A7) Bear Crawl The way this looks is do you sled push, then do 5 KB swings. Do your sled Pull, Then 5 KB swings, Do a lateral push/pull of sled, do 5 KB swings, Then bear crawl the distance you have been pushing the sled. Repeat the entire thing but then do 10 KB swings between each movement, then repeat it again and then 15 KB swings Week 1: 5-7 Sets Week 2: 3-5 Sets Week 3: 9-12 Sets Week 4: 5-7 Sets You can split these sessions in half and do the complex for a few sets first, then go ruck. Feel free to mix and match just get some work in and have fun.
