Marsh Coaching

Tactical / Military, First Responders
Coach
Nathaniel Marsh

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

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Progressive Overload
We build off your current fitness and use progressive overload to slowly sharpen your ability to get your best score.
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ACFT Focused
Yes, you should already have a baseline of fitness, but now we'll take your fitness and prime it for the ACFT.
Features
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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 to obtain your best score!
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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, all through TH.
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Sample Week
Week 1 of 6-week program
Sunday
Anaerobic/Power

Prep

A

Run Prep

5-10 minutes static stretching focusing on your legs and lower back. 5 rounds- 10-20 total Knee Hugs 20-40 total Butt Kicks, feel free to do these in place 3 rounds- 20-30 total High Knees, feel free to do these in place 5-10 Vertical Jumps

B

Max Effort Broad Jump

3 x 3

C

Run

3 x 200

D

American KB Swing

3 x 5

Monday
Upper Body/Aerobic

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Hand Release Push-Up

3 x 0:30

C

Inverted Row

3 x 10

D

DB Push Press

3 x 8

E

Side Plank

4 x 0:30

F

Run

1 x 15:00

Wednesday
Lower Body/Aerobic

Prep

A

Lower Body Prep

3 rounds: 30-60 seconds EA Side Banded Anterior Activation 30-60 seconds Each Side Banded Posterior Activation 5 rounds: 5-10 Band Good Mornings 5-10 Banded Squats (Over head or back squat is fine)

B

Deadlift

10, 8, 5, 5, 5

C

Goblet Squat

3 x 12

D

Plank

4 x 0:30

E

Cardio

1 x 20:00

Thursday
Upper Body/Core

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Standing DB Press

3 x 8

C

1-Arm DB Row

3 x 20

D

Hand Release Push-Up

2 x 1:00

E

DB Farmer's Walk

3 x 0:45

F

DB Windmill

2 x 8

G

Plank

3 x 0:30

Coach
coach-avatar Nathaniel Marsh

ACFT Prep