4 day Tactical Physical Fitness Prep: Training by Tommy Daniels in TrainHeroic

4 day Tactical Physical Fitness Prep

Olympus Tactical Performance

Tactical, Tactical / Military
Coaches
Tommy Daniels and Elie Maroun

As a current or upcoming athlete, your occupation depends on your physical capabilities. Demands of the job require you to be physically fit and mentally acute. As a Police Officer or someone that is looking to join the force, it is crucial that you not only pass the physical evaluations but maintain and progress your abilities, to stay sharp and strong. You are a key component and a building block to the teams success in completing physically demanding tasks - don't let weakness, stagnancy, or injury hold you back. Lives depend on you.

At Olympus, we have adopted a science-based program design ensuring every detail of the program is backed up by research-proven methods. We have developed a series of proven training programs that will help you to improve your functional movements and physical capabilities, which include flexibility/mobility, core stability, power, strength, and muscular endurance.

Our programs are designed so that you can succeed no matter where you are in your journey of physical development.

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Testing Ready
12 Week program combining mobility, power, strength, and conditioning structured intelligently will make sure you are ready to take on any physical fitness assessment such as the PARE, POPAT, and others.
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Flexibility
Being in the field is very difficult and your schedule can be very hectic. This program, with the help of the coaches is very flexible, and can be manipulated around your lifestyle and needs.
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Personal Touch
During the program, you can contact the members and the coaches through the group chat. The coaches will be actively keeping an eye out to help cater the program to you! Any limitation you may have could be worked around to allow you to achieve your full potential!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy!
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer!
Equipment
Required
A full gym with a variety of equipment is required!
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Dynamic Warm Up P1

Warm Up - Break a Sweat Static Stretching - Quad/Hip Flexor Stretch x20s - Spiderman Stretch x20s - Hamstring Stretch x20s Dynamic Warm Up - BW Split Squat x5/side - Glute Bridge x12 - T-Spine Rotation x12 - BW Lateral Split Squat x5/side - Plank x20s - Side Plank x20s - Bird Dog x5/side - SLDL x12 - Push Up into Downward Dog

B1

KB Swing

3 x 12

B2

Deadbug

3 x 12

B3

kneeling Hip Flexor Stretch

3 x 20

C1

DB Goblet Squat

12, 10, 8, MAX, MAX @ 50, 60, 75, 77, 80 %

C2

ISO Hold Chin Ups

3 x 5 @ 5

D1

DB Bench Press

3 x 12

D2

Single Arm DB Row

3 x 12

D3

DB Farmers Walk

3 x 20

Conditioning

E

1:1 Gen. Mid Intervals (MI)

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. You may use any piece of equipment that you want. 2. When performing your working intervals, you should not be able to breath solely through the nose nor be able to speak. 3. When performing your resting intervals, you can chose to lightly jog, speed walk, walk normally, or take a complete break. Your intervals are as follows: x4 repetitions 90 seconds @ Any a high pace. 90 seconds @ A very slow pace or a complete stop to rest.

Recovery

F

Full Body Stretch Recovery

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. This is optional, however it is highly recommended. 2. Complete each exercise to the best of your ability. 3. DO not use this as a way to stress the body further. Very gently go through these movements and use it as a way to cool down and reduce you heart rate. You can do this at anytime during the day as well! x2 Rounds T-Spine x12 Quad/Hip flexor x30s Hamstring x30s Ankle Rocks x12 Watch the videos for a more in-depth explanation of the exercise.

Monday
Week 1 Day 2

Conditioning

A

Dynamic Warm Up Phase 1

Warm Up - Break a Sweat Static Stretching - Quad/Hip Flexor Stretch x20s - Spiderman Stretch x20s - Hamstring Stretch x20s Dynamic Warm Up - BW Split Squat x5/side - Glute Bridge x12 - T-Spine Rotation x12 - BW Lateral Split Squat x5/side - Plank x20s - Side Plank x20s - Bird Dog x5/side - SLDL x12 - Push Up into Downward Dog

B1

DB Hang Snatch

3 x 5

B2

Side Plank

3 x 3 @ 10

B3

Lying T-Spine Opener

3 x 12

C1

Bench Press

12, 10, 8, MAX, MAX @ 35, 50, 75, 77, 80 %

C2

Seated Cable Row

3 x 8

D1

DB Goblet Split Squat

3 x 12

D2

Supported SLDL

3 x 12

D3

Half-Kneeling Pallof Hold

3 x 3 @ 10

Conditioning

E

Tempo Runs

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. You may use any piece of equipment that you want. 2. When performing your working intervals, you should be able to breath solely through the nose and be able to speak. 3. When performing your resting intervals, you can chose to lightly jog, speed walk, walk normally, or take a complete break. *Work on loosening up the shoulders and leaning forward. *High knees and good turnover. Your intervals are as follows: x10 Repetitions 15 seconds @ 70% (Easy controlled pace - Still fast though) 45 seconds @ A very slow pace or a complete stop to rest.

Recovery

F

Full Body Stretch Recovery

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. This is optional, however it is highly recommended. 2. Complete each exercise to the best of your ability. 3. Do not use this as a way to stress the body further. Very gently go through these movements and use it as a way to cool down and reduce you heart rate. You can do this at anytime during the day as well! x2 Rounds T-Spine x12 Quad/Hip flexor x30s Hamstring x30s Ankle Rocks x12 Watch the videos for a more in-depth explanation of the exercise.

Wednesday
Week 1 Day 4

Conditioning

A

Dynamic Warm Up Phase 1

Warm Up - Break a Sweat Static Stretching - Quad/Hip Flexor Stretch x20s - Spiderman Stretch x20s - Hamstring Stretch x20s Dynamic Warm Up - BW Split Squat x5/side - Glute Bridge x12 - T-Spine Rotation x12 - BW Lateral Split Squat x5/side - Plank x20s - Side Plank x20s - Bird Dog x5/side - SLDL x12 - Push Up into Downward Dog

B1

Vertical Jump w. Stick

3 x 5

B2

Med Ball Side Toss

3 x 5

B3

Spiderman Lunge

3 x 20

C1

DB RDL

3 x 8 @ 70 %

C2

Seated Lat Pulldown

3 x 8

D1

DB Incline Bench Press

3 x 12

D2

SA Half Kneeling Row

3 x 12

D3

DB Suitcase Hold

3 x 3 @ 10

Conditioning

E

1:1 Gen. Mid Intervals (MI)

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. You may use any piece of equipment that you want. 2. When performing your working intervals, you should not be able to breath solely through the nose nor be able to speak. 3. When performing your resting intervals, you can chose to lightly jog, speed walk, walk normally, or take a complete break. Your intervals are as follows: x4 repetitions 90 seconds @ Any a high pace. 90 seconds @ A very slow pace or a complete stop to rest.

Recovery

F

Full Body Stretch Recovery

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. This is optional, however it is highly recommended. 2. Complete each exercise to the best of your ability. 3. Do not use this as a way to stress the body further. Very gently go through these movements and use it as a way to cool down and reduce you heart rate. You can do this at anytime during the day as well! x2 Rounds T-Spine x12 Quad/Hip flexor x30s Hamstring x30s Ankle Rocks x12 Watch the videos for a more in-depth explanation of the exercise.

Thursday
Week 1 Day 5

Conditioning

A

Dynamic Warm Up Phase 1

Warm Up - Break a Sweat Static Stretching - Quad/Hip Flexor Stretch x20s - Spiderman Stretch x20s - Hamstring Stretch x20s Dynamic Warm Up - BW Split Squat x5/side - Glute Bridge x12 - T-Spine Rotation x12 - BW Lateral Split Squat x5/side - Plank x20s - Side Plank x20s - Bird Dog x5/side - SLDL x12 - Push Up into Downward Dog

B1

Broad Jump with Stick

3 x 5

B2

Medball Slam

3 x 20

B3

Lying Hamstring Stretch

3 x 12

C1

Half Kneeling DB SA Overhead Press vs Wall

3 x 8 @ 70 %

C2

Pull-Ups - ISO Hold

3 x 5 @ 5

D1

DB Goblet Lateral Split Squat

3 x 12

D2

Glute Bridge

3 x 12

D3

Half-Kneeling Pallof Hold

3 x 3 @ 10

Conditioning

E

Tempo Runs

Intervals When performing your conditioning, focus on these next points to get as much out of it as possible. 1. You may use any piece of equipment that you want. 2. When performing your working intervals, you should be able to breath solely through the nose and be able to speak. 3. When performing your resting intervals, you can chose to lightly jog, speed walk, walk normally, or take a complete break. *Work on loosening up the shoulders and leaning forward. *High knees and good turnover. Your intervals are as follows: x10 Repetitions 15 seconds @ 70% (Easy controlled pace - Still fast though) 45 seconds @ A very slow pace or a complete stop to rest.

Recovery

F

Full Body Stretch Recovery

When performing your conditioning, focus on these next points to get as much out of it as possible. 1. This is optional, however it is highly recommended. 2. Complete each exercise to the best of your ability. 3. Do not use this as a way to stress the body further. Very gently go through these movements and use it as a way to cool down and reduce you heart rate. You can do this at anytime during the day as well! x2 Rounds T-Spine x12 Quad/Hip flexor x30s Hamstring x30s Ankle Rocks x12 Watch the videos for a more in-depth explanation of the exercise.

Coaches
coach-avatar Tommy Daniels

Tommy Daniels is currently working in the tactical field as a Fitness Instructor, where he is responsible for coaching military personnel. He was previously the Assistant Strength Coach at St.Mary's University, where he worked primarily with elite athletes. Tommy successfully became a Certified Exercise Physiologist (CSEP-CEP) and as well as specialized in High Performance with CSEP.

coach-avatar Elie Maroun

Elie Maroun currently works in the tactical field. Previously, Elie was the assistant Strength and Conditioning Coach for Acadia University, and the lead human performance coach for elite level boxers. Elie graduated with a Bachelor's of Kinesiology, became a clinical exercise physiologist (CEP), a strength and conditioning specialist (CSCS), and a tactical training coach (TSAC).

4 day Tactical Physical Fitness Prep