Olympus Tactical Performance
Tactical / MilitaryFeatures
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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
3 x 8 @ 70 %
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.
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
3 x 8 @ 70 %
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.
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.
