Condition One Barbell
Tactical, Tactical / MilitaryThis program is designed for improving overall fitness and performance in tactical athletes.
Often referred to as ‘Concurrent Training', this program will incorporate a variety of goals to improve speed, power, strength, and endurance – all necessary for the demands of tactical athletes at any given moment.
This program is 6 weeks in duration, with 3 sessions per week lasting roughly 60 minutes (including dynamic warmup). Sessions are best ran as individual or small group (>10).
All sessions include exercise video demonstrations and detailed instructions on proper technique, exercise setup, and rest periods.
Equipment needed:
• Barbells, dumbbells, kettlebells
• Medicine balls, plyometric boxes, bands
• Treadmill (or space to run), Assault Bike, Rower
1 sessions per week
Must use App app to view and log training
Program Training
Dynamic Warmup
A
Pick 3-5 of the following (can vary warmup selection each day or keep the same - up to you) All videos linked below for demo's - Hip 90/90 Rotations x10/side - Squat Hold with Thoracic Rotation x5/side - Inchworm Walkout x5 - Iron Cross x10/side - World's Greatest Stretch x5/side - Open Book Rotations x10/side - Quadruped Hip CARs x10/side - Prone Swimmers x10 - Walking Quad Stretch w/ Reach x5/side - Frankenstein Walks x5/side
B1
Medicine Ball Slam
2 x 10
B2
Box Jump
2 x 5
C
Deadlift
3, 5, 5
D1
Alternating DB Press
2 x 8
D2
Split Squat
2 x 5
E1
Inverted Row
2 x MAX
E2
Hanging Leg Raise
2 x 10
F
Assault Bike
10 x 15
Dynamic Warmup
A
Pick 3-5 of the following (can vary warmup selection each day or keep the same - up to you) All videos linked below for demo's - Hip 90/90 Rotations x10/side - Squat Hold with Thoracic Rotation x5/side - Inchworm Walkout x5 - Iron Cross x10/side - World's Greatest Stretch x5/side - Open Book Rotations x10/side - Quadruped Hip CARs x10/side - Prone Swimmers x10 - Walking Quad Stretch w/ Reach x5/side - Frankenstein Walks x5/side
B
Hang Power Clean
5 x 2
C
Bench Press
3, 5, 5
D1
Dumbbell Romanian Deadlift
2 x 8
D2
Half-Kneeling KB Press
2 x 8
E1
Cossack Squat
2 x 5
E2
DB Side Bend
2 x 10
Choice Conditioning
F
Perform 20-30 minutes of steady-state conditioning on implement of choice. Goal here is to keep HR between 120-140. If you don't have a way to monitor HR, this is considered a 'conversational pace', meaning your HR and breathing are elevated, but you can still maintain having a conversation with someone while performing the exercise for the entire duration. Some good options are: - Incline Treadmill Walk - Weight Vest Walk - Stair Stepper - Assault Bike - Rower
Dynamic Warmup
A
Pick 3-5 of the following (can vary warmup selection each day or keep the same - up to you) All videos linked below for demo's - Hip 90/90 Rotations x10/side - Squat Hold with Thoracic Rotation x5/side - Inchworm Walkout x5 - Iron Cross x10/side - World's Greatest Stretch x5/side - Open Book Rotations x10/side - Quadruped Hip CARs x10/side - Prone Swimmers x10 - Walking Quad Stretch w/ Reach x5/side - Frankenstein Walks x5/side
B1
Pogo Jumps
2 x 20
B2
Banded Plyometric Push-ups
2 x 10
C
Zercher Squat
4 x 5
D1
Pull-Up
2 x MAX
D2
Hip Thrust
2 x 8
Full Body Circuit
E
Perform 3 rounds for time, rest 1 minute between rounds. KB Swing x10 Box Step-Ups x10/leg Hand-Release Push-up x10 Echo Bike x20 Calories
