Southern California University Tactical Strength & Conditioning

Tactical, Tactical / Military
Coach
John Hofman

This 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

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Low Back Reconditioning Phase 3 Week 1 Day 1

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

Tuesday
Low Back Reconditioning Phase 3 Week 1 Day 2

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

Thursday
Low Back Reconditioning Phase 3 Week 1 Day 3

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

Low Back Reconditioning: Phase 3