Stefan Larson | Personal Trainer
Strength & ConditioningI built The Readiness Protocol because I got tired of seeing tactical athletes, first responders, and busy adults destroy their bodies with high-fatigue workouts that leave them exhausted for the demands of the day, leaving little room for recovery. Most fitness programs treat discomfort as proof of effort, but I treat strength as a skill. Across eight weeks, you’ll train fundamental movements five days a week at appropriate loads. You’ll accumulate volume through short Practice sessions, and conditioning twice a week with structured kettlebell power swing EMOMs.
Sessions run under 45 minutes and require basic equipment. You won't leave the gym crawling or needing days to recover. Instead, you'll build durable strength, clean movement patterns, and the ability to deliver repeated high effort when it matters. If you want a program that respects your recovery, keeps you fresh, and builds real strength and readiness, this is where you start.
1 sessions per week
Must use App app to view and log training
Program Training
A
Push-Up
B1
Goblet Squat
2 x 5
B2
Sumo KB Deadlift
2 x 5
B3
KB Swing
2 x 5
B4
Half-Kneeling KB Press
2 x 5
B5
1-Arm DB Row
2 x 5
B6
Suitcase Carry
2 x 1:00
A1
Goblet Squat
2 x 5
A2
KB Swing
2 x 5
A3
Half-Kneeling KB Press
2 x 5
A4
3 Point DB Row
2 x 5
A5
Suitcase Carry
2 x 1:00
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A1
Goblet Squat
2 x 5
A2
KB Swing
2 x 5
A3
Half-Kneeling KB Press
2 x 5
A4
3 Point DB Row
2 x 5
A5
Suitcase Carry
2 x 1:00
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A1
Goblet Squat
2 x 5
A2
KB Deadlift / KB RDL
2 x 5
A3
Half-Kneeling KB Press
2 x 5
A4
3 Point DB Row
2 x 5
A5
Suitcase Carry
2 x 1:00
B
KB Swing
10 x 5
A1
Goblet Squat
2 x 5
A2
KB Swing
2 x 5
A3
Half-Kneeling KB Press
2 x 5
A4
3 Point DB Row
2 x 5
A5
DB Farmer's Carry
2 x 1:00
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
A
Push-Up
