Cornerstone Tactical Athlete: Training by Zane Mack in TrainHeroic

Cornerstone Human Performance

Tactical, Tactical / Military, First Responders, General Fitness

Coach

Zane Mack

Build the strength, speed, endurance, and work capacity needed to perform when it matters.

The Tactical Athlete program combines three days of structured running with two full-body strength sessions each week to develop a well-rounded physical foundation for demanding environments.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$40

Get Cornerstone Tactical Athlete

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 12-week program

Sunday

Athletic/Sprint

Heel to Toe Walk

1 x 15

Quad Pull + Overhead Reach

1 x 15

Forward Lunge + Twist

1 x 15

Reverse Lunge + Reach Overhead

1 x 15

Lateral Lunge

1 x 15

Hamstring Sweeps

1 x 15

Walking Sumo

1 x 15

Hip Hurdle + Single Leg RDL

1 x 15

Carioca

1 x 15

Push to Base

1 x 5

Power Skip

1 x 15

Side Shuffle

1 x 10

Build Up Sprint 60%

1 x 30

Build Up Sprint 75%

1 x 30

Build Up Sprint 85%

1 x 30

10 Yard Sprint

2 x 10

30 Yard Sprint

2 x 30

Monday

Full Body Lift 1

Heel to Toe Walk

1 x 15

Quad Pull + Overhead Reach

1 x 15

Hip Hurdle + Single Leg RDL

1 x 15

Walking Sumo

1 x 15

Hamstring Sweeps

1 x 15

Lateral Lunge

1 x 15

Reverse Lunge + Reach Overhead

1 x 15

Forward Lunge + Twist

1 x 15

Trap Bar Deadlift

4 x 5

Max Effort Vertical Jump

2 x 3

Shoulder Press

3 x 8

Pallof Press

3 x 8

Bent Over Row

3 x 8

Farmers Carry

3 x 20

Tuesday

800m Intervals

Quad Pull + Overhead Reach

1 x 15

Heel to Toe Walk

1 x 15

Forward Lunge + Twist

1 x 15

Reverse Lunge + Reach Overhead

1 x 15

Lateral Lunge

1 x 15

Hamstring Sweeps

1 x 15

Walking Sumo

1 x 15

Hip Hurdle + Single Leg RDL

1 x 15

800m Intervals

Wednesday

Full Body Lift 2

Hip Hurdle + Single Leg RDL

1 x 15

Walking Sumo

1 x 15

Hamstring Sweeps

1 x 15

Lateral Lunge

1 x 15

Reverse Lunge + Reach Overhead

1 x 15

Forward Lunge + Twist

1 x 15

Quad Pull + Overhead Reach

1 x 15

Heel to Toe Walk

1 x 15

Front Squat

4 x 5

Med Ball Overhead Throw

3 x 3

RDL

3 x 8

Pull-Up

3 x MAX

Circuit

o Front Plank – 20 sec o 10 Hand Release Pushups o R Side Plank – 20 Sec o 10 Hand Release Pushups o L Side Plank – 20 Sec o 10 Hand Release Pushups *Complete entire circuit then rest 45 seconds, perform 4 rounds

Thursday

Week 1 Day 5

Quad Pull + Overhead Reach

1 x 15

Forward Lunge + Twist

1 x 15

Reverse Lunge + Reach Overhead

1 x 15

Lateral Lunge

1 x 15

Hamstring Sweeps

1 x 15