Southern California University Tactical Strength & Conditioning
Tactical, Tactical / MilitaryThis 6-week training plan continues from the Low Back Reconditioning Phase 2 program. It is designed to enhance your overall strength from different vector angles to enhance your overall performance. This plan is designed for first responders who have a history of lower back issues which limits their training.
Proper progression, load, and intensity increases
each week to allow for optimal performance and recovery. Training is 3x week: Monday Wednesday Friday. Wednesday, Saturday, & Sunday are for rest and recovery.
Foam rolling exercises have been provided to help aid in recovery after workouts. .
FAQ:
How do I know which program to start with? It is dependent on a number of factors: your threshold, time of injury, severity of injury, etc. We always recommend starting with Phase 1, however it is safe to start with Phase 2 before you start Phase 3.
How long does each workout take? 40-60 minutes
What if I do not know the exercises? Each exercise is provided a demonstration video to help educate you.
What equipment do i need? We try to minimize the equipment needed, however we do provide a list.
Equipment:
- Dumbbells or Kettlebells
- Foam Roller
- Bungees, Mini bands, or superband
- Physioball
- Suspension Trainer
3 sessions per week
Must use App app to view and log training
Program Training
A
Side Lying Windmill
1 x 10
B
TRX Straight Hip Lift
3 x 10
C
TRX Body Saw
3 x 10
D
Side Plank with Hip Abduction
3 x 10
E
Lateral Walks: Athletic Stance - Mini Band on Feet
3 x 10
F
Split Kneeling DB Snatch
3 x 6
G
DB Goblet Bulgarian Split Squat
3 x 10
H
Inverted Row: Barbell
3 x 10
I
Standing DB Press
3 x 10
J
Staggered Stance DB RDL
3 x 8
Conditioning
K
Assault Bike Calorie Ladder
50 calories assault bike 1 Minute rest 40 calories assault bike 1 Minute rest 30 calories assault bike 1 Minute Rest 20 calories assault bike 1 Minute Rest 10 calories assault bike 1 Minute Rest For Time
L1
Thoracic Extension on Foam Roller
1 x 10
L2
Foam Roller: Abductor
1 x 10
L3
Foam Roll IT Bands
1 x 0:10
L4
Foam Roller: Quadriceps
1 x 10
L5
Foam Roller: Piriformis
1 x 10
L6
Foam Roller: Calfs
1 x 10
L7
Foam Roller: Hamstring
1 x 10
A
Seated T Spine Rotation
1 x 10
B
TRX Leg Curl
3 x 10
C
TRX Side Plank
3 x 00:10
D
TRX Tall Kneeling Rollout
3 x 10
E
Contralateral Single Arm Rack Lunge
3 x 6
F
Standing Single Arm Horizontal Row
3 x 10
G
Tall Kneeling Single Arm Chest Press
3 x 10
H
Assault Bike
8 x 10 @ 300
I1
Thoracic Extension on Foam Roller
1 x 10
I2
Foam Roller: Abductor
1 x 10
I3
Foam Roll IT Bands
1 x 0:10
I4
Foam Roller: Quadriceps
1 x 10
I5
Foam Roller: Piriformis
1 x 10
I6
Foam Roller: Hamstring
1 x 10
I7
Foam Roller: Calfs
1 x 10
A
T Spine Roller OH Mobility
2 x 10
B
Single Leg Hip Thrust: Bodyweight
3 x 10
C
Standing Lateral Press
3 x 10
D
Medicine Ball Mt Climber
3 x 10
E
Tall Kneeling Medicine Ball Slam
3 x 10
F
TRX Curtsy Lunge
3 x 8
G
TRX S.Arm Row
3 x 8
H
TRX Chest Press Clock: Level 1
3 x 10
I
Assault Bike
1 x 3 @ 5
J
K1
Foam Roller: Calfs
1 x 10
K2
Thoracic Extension on Foam Roller
1 x 10
K3
Foam Roller: Abductor
1 x 10
K4
Foam Roll IT Bands
1 x 0:10
K5
Foam Roller: Quadriceps
1 x 10
K6
Foam Roller: Piriformis
1 x 10
K7
Foam Roller: Hamstring
1 x 10
