Tactical Hybrid Training (THT)

Tactical, General Fitness, Functional Fitness, Functional Training, Other, Strength & Conditioning, Tactical / Military
Coach
Jake Jessup

THT Is the Program to build a strong and resiliant mind and body all while getting jacked AF. You'll be diving into a methodical Strength training program that incorporates Maximal strength, Bodybuilding, Muscular Endurance, calisthenics, Aerobic recovery and RUCKING!! Whether your a Stud trying to surpass plateaus and become a Hybrid Badass or if you have kids and work a 9-5. Whether your a man or women this program is designed to forge Iron into deadly swords that are here for longevity! Hop aboard the THT team for group training and personal critique or grab the program and get on it on your own! 

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // weights // dumbbells or kettlebells // bench
sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

Circuit

A

2 rounds 3 minutes of cardio. Row, Bike, Run 4 Inch worms w/ downward dog + Squat hold 6 Scorpion stretch 30 second tall plank hold *engage shoulders* 20 forward arm circles 20 backward arm circles 10 tempo push-ups (3s down, 2s bottom hold, 3s second up)

B

Bench Press

10, 10, 7 @ 40, 50, 60 %

C

Bench Press

5, 5, 5, 10 @ 65, 75, 85, 65 %

D

Strict Bodyweight Pull-Up

_ , _ , 5, 5, 5

E1

Incline DB Bench Press

3 x 10

E2

1-Arm DB Row

3 x 10

Conditioning

F

upper body Amrap

15 minute AMRAP: 20 bar, ring, or bench dips 20 body weight rows (butt up in a tight plank, lower self below rings or barbell on a rack and row elbows back touching chest) 15 Military Hand release push-up burpee's (chest down, hands out like a cross, back to pushup position, chest up, jump feet up to hands, stand and jump) 15 pullups or bodyweight row (butt down , feet assisted on floor, pull chin above bar, back down to extended arms)

G

Walk

For Completion

Monday
Week 1 Day 2

Prep

A

Leg day activation

2 rounds 3 minutes of cardio. Row, Bike, Run 4 Inch worms w/ downward dog + Squat hold 8 Scorpion stretch 20 Goblet Hold marches w/ band 8 Tempo Goblet squats 50 in place calf bounces *stay elastic and bounce through the calf rebounding off the foot* 5 squat to box jumps 6 goblet Cosack squats

B

Back Squat

5, 5, 3 @ 30, 30, 40 %

C

Back Squat

5, 5, 5, 10 @ 65, 75, 85, 65 %

D

Reverse Lunges

_ , _ , 10, 10, 10

E1

HAM ISO Hold W/ Knee 2 Chest

3 x 12

E2

DB Front Rack Walking Lunge

3 x 10

Conditioning

F

Lower Body/Core Conditioning

15 AMRAP 20 Alt. Jumping Lunges 50/50ft Single Arm Farmer Carry 10/10 DB Kneeling Chops 20 Burpee Squat Jump

G

Walk

For Completion

Tuesday
Week 1 Day 3

Circuit

A

2 rounds 3 minutes of cardio. Row, Bike, Run 4 Inch worms w/ downward dog + Squat hold 6 Scorpion stretch 10 scapula push-ups 10/10 single arm weighted rotator cuff 20 forward/backward arm circles 10 dive bomber push-ups

B

Shoulder Press

5, 5, 3 @ 30, 30, 40 %

C

Shoulder Press

5, 5, 5, 10 @ 65, 75, 85, 65 %

D

Push Press

1, 1, 1, 3, 3, 3

E1

Barbell Shrug

_ , _ , 10, 10, 10

E2

DB Lateral Raise

_ , _ , 10, 10, 10

F1

Hang Clean High Pull

F2

DB Front Raise

3 x 10

G1

Seated Incline DB Curls

3 x 10

G2

Tricep Pushdown

3 x 10

Conditioning

H

upper body Amrap

10 AMRAP: 10 strict Handstand pushups or pike pushups 10 Dips 10 Devil Press (burpee onto DBells stand and press overhead) *Choose a weight or movement that you might have to break once*

I

Walk

For Completion

Wednesday
Week 1 Day 4

Run Activation

A

20 yd toe walk 20 yd heel walk 20 yd heels out walk 20 yd heels in walk 20 yd figure 4 walk 20 yd toy solders 20 yd high knees 20 yd butt kickers 20 yd side shuffle left/right 20 yard shuttle run (down and back)

B

100 m Sprint

5 x 100

C

Run

1 x 35:00

D

Deadlift

10, 5, 1

E1

Plank

E2

Toes to Bar

F1

Calf Stretch

2 x 2:00

F2

Pigeon Stretch

2 x 2:00

Thursday
Week 1 Day 5

Full Body Activation

A

3 Rounds 2:00 row,bike,run 6 Inch Worms 8 scorpion stretch 50 jump rebounds 30's Goblet squat hold

B1

Single Arm DB Bench

B2

Bent Over Row

C1

Ring Dips

C2

Wide Grip Pull Ups

D1

Tempo Goblet Squat

D2

DB Arnold Press

E1

Cossacks

E2

Bent Over Rear Delt Fly

F1

Barbell Bicep Curl

F2

DB Overhead Tricep Extension

Friday
Week 1 Day 6

A

Burpee

1 x 5:00

B

RUCK

1 x 1:30

C

Walk

Tactical Hybrid Training