Initiate

The Initiative

Tactical
Coaches
Nate Palin and Vernon Griffith

Apply purpose to transition your routine from generic exercise to training like the tactical professional that you are.

The Initiate program coaches you progressively with a strategic application of movement, output, and capacity.

This program mobilizes you four to five days per week. The primary focus is the enhancement of total body movement efficiency reinforced by a foundational level of strength, power, and conditioning. Each training session takes between 45 minutes and an hour to complete, with shorter recovery options also included. Physical adaptation is maximized with advice on how to reset from day to day and week to week.

The Initiate training program is exactly what you wish you would have known about developing physicality when you left entry level training.

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Move More Efficiently
Progressively challenge your execution of primary movement patterns and their contribution to global movement by prioritizing efficiency and reinforcing it with output and capacity.
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Increase Output
Develop multidirectional strength and power that's both comprehensive and directly relevant to the unique demands placed on you in your job and your life
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Expand & Extend Capacity
Maintain metabolic intensity for longer periods or recover faster between repeated bouts of aggressive cardiorespiratory output.
Features
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Programming 4 days per week
4 to 5 days weekly, focusing on movement, output, & capacity, while also giving guidance on how to RESET between sessions.
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Exercise Video Examples
Demonstrative and instructional videos as a guide for proper execution
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Delivered through TrainHeroic
Access to world class programming from proven professionals who specialize in educating and training military, LEO, and fire & rescue personnel.
Equipment
Required
Barbell or Dumbbells // 18" Box/Step or Bench // Pull-Up Bar
Recommended
Suspension Trainer // Kettlebell // Resistance Band
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Sample Week
Week 1 of 6-week program
Monday
MOBILIZE - Movement & Capacity

A1

Cat Camel

2 x 5

A2

1/2 Kneeling Ankle Flexion

2 x 5 @ 2

A3

Hinge w/ Dowel

2 x 5 @ 10 lb

B1

Wall Slide w/ Lift Off

2 x 5

B2

Kneeling T-Spine Rotations on the Wall

2 x 5

B3

Counterweight Squat

2 x 5 @ 10 lb

C1

Plank

2 x 10

C2

Two Leg ISO Bridge

2 x 10

C3

Side Bridge

2 x 10

D1

Linear March

2 x 10

D2

Linear Skip

2 x 10

E

Aerobic Activity

1 x 20:00

Wednesday
MOBILIZE - Movement & Output

A1

Cat Camel

2 x 5

A2

1/2 Kneeling Ankle Flexion

2 x 5 @ 2

A3

Hinge w/ Dowel

2 x 5 @ 10 lb

B1

Wall Slide w/ Lift Off

2 x 5

B2

Kneeling T-Spine Rotations on the Wall

2 x 5

B3

Counterweight Squat

2 x 5 @ 10 lb

C1

Plank

2 x 10

C2

Two Leg ISO Bridge

2 x 10

C3

Side Bridge

2 x 10

D1

Jump Landing

3 x 5

D2

Split Squat

9, 8, 7

D3

Inverted Row w/ OH Reach

9, 8, 7

E1

1- Leg Hip Bridge

9, 8, 7

E2

Push-up to Pike

9, 8, 7

E3

Anti-Rotational (Pallof) Press

3 x 10

F

Aerobic Activity

1 x 5:00

Friday
MOBILIZE - Movement & Capacity

A1

Cat Camel

2 x 5

A2

1/2 Kneeling Ankle Flexion

2 x 5 @ 2

A3

Hinge w/ Dowel

2 x 5 @ 10 lb

B1

Wall Slide w/ Lift Off

2 x 5

B2

Kneeling T-Spine Rotations on the Wall

2 x 5

B3

Counterweight Squat

2 x 5 @ 10 lb

C1

Plank

2 x 10

C2

Two Leg ISO Bridge

2 x 10

C3

Side Bridge

2 x 10

D1

Linear March

2 x 10

D2

Linear Skip

2 x 10

E

Aerobic Activity

1 x 20:00

Saturday
RESET

Total Body Foam Roll Routine

A

Perform each "exercise" 1 time for 30 to 60 seconds Relax and breathe normally throughout the routine Should take about 10-15 minutes Tennis or Lacrosse Ball: Bottom of the Feet Pec (about half way between nipple and shoulder) Foam Roll: Calves Shins (if you can tolerate it) Quads (front of thighs from above knee to hip crease) Hamstrings (back of thighs from above knee to butt crease) Glutes (outside of butt cheek) Upper Back (mid back to just below neck) Lats (aka Pullup muscle - from half way up side of the back almost to the armpit)

B

Aerobic Activity

1 x 15:00

Coaches
coach-avatar Nate Palin

Tactical Performance Coach

coach-avatar Vernon Griffith

Tactical Performance Coach

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Take the Initiative!

Invest in yourself as a person and a professional. Apply purpose to consistency. Executing just two sessions per week can maintain momentum and move the needle of your physicality. Potency and enjoyment of your physical training should not be mutually excl

Get Initiate
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FAQs
Who is this training for?
Tactical professionals within the military, law enforcement, fire & rescue, or related settings - especially those new to an athletic approach to training or those who have taken a step or two away from structured training.
Is there access to a live coach?
This program is uncoached; however, look for coached teams from The Initiative in the future.
Is there a program to follow this one?
Yes! Look into our "Reinforce" program as a potential progression.
What if I consider myself advanced?
Most components of this program are easily scaled up to meet the needs and wants of more experienced tactical professionals with a higher level of fitness. You'll likely still find some parts challenging because they're different from what you've done before.
What if I'm not a tactical professional?
If you want to develop "any given day" fitness that consists of enhanced movement and increased output/capacity, then this program is definitely appropriate for you, regardless of your profession.
Initiate