Effective Fitness Training
Tactical, Tactical / Military, First Responders, Law EnforcementThis 6-week high volume program is designed to pack on lean muscle mass.
The workouts are 5 days a week and ~60 minutes long.
This program is not for the faint of heart. It combines compound movements with accessory work and short circuits at the end of each workout.
If you are ready to put on some size, it's time to execute this program.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up - Shoulder
Thoracic Extension on Foam Roller: 1-2 minutes Band Pull Aparts: 3 x 10 Prone Y's & T's: 3 x 10 each Shoulder External Rotation, Banded, Neutral: 3 x Fatigue
B
Bench Press
4 x 12
C
Pendlay Row
4 x 12
D1
Incline DB Bench Press
4 x 12
D2
Pull-Up
4 x MAX
Circuit
E
3 Rounds 15 Bradford Presses 15 Bicep curls 15 Tricep Kickbacks 30-60 seconds rest between rounds Finish with 2-3 sets of 20-30 second planks
Recovery
F
Horizontal Pressing Cooldown
Upper Body Joint Circles 20 seconds each part T-Spine Foam Roller 60 seconds Pec Doorway Stretch 60 seconds each side
Prep
A
Squat Warm Up 1
2 Minutes biking, running, or rowing 60 seconds Bottom of Squat Stretch 2 Rounds: 50ft inchworms 5 3-Way Lunges in each direction 5 Tempo Goblet Squats (5 second ecccentric, 2 second pause in bottom, 3 second concentric)
B
Back Squat
4 x 12
C
Romanian Deadlift
4 x 8
D
DB Lateral Step-Up
4 x 8
E
Barbell Hip Thrust
4 x 15
F
Sled Drag
1 x 5:00
Squat Recovery
G
2 Rounds: 30 second Facet Gapping Each Side 30 second Dragon Pose Each Side Then: 120 Second 90/90 Breathing against wall
Prep
A
Overhead Prep 1
2-3 Rounds of: 10-20 reps of Mid Rows 10-20 reps of Ts 10-20 reps of Ys *These can be done with bands or cables Then 2 Rounds of: 100ft of Bear Crawls 10 KB Around the Worlds both directions with light-moderate weight
B
Supinated Grip Barbell Row
4 x 12
C
Press - Strict, Barbell
15, 15, 12, 12
D1
Close Grip Bench Press
4 x 10
D2
DB Seesaw Rows
4 x 10
E
Plank with Alternating Leg Raise
3 x 20
F1
Bench Dips
3 x 10
F2
Barbell Bicep Curl
3 x 10
Vertical Pressing Cool Down
G
2 Rounds: Hang on Pull Up bar for submaximal time (this should not be to test your grip, it is to stretch the shoulders) Banded Lat Stretch 60 seconds each side Downward Dog 30-60 seconds Shoulder Extension with Barbell 60 seconds
Prep
A
Deadlift Prep
2 Rounds 10-20 Lateral Band Walks 10-20 Single Leg Glute Bridges Each side 10-20 Posterior Medial Step Down 10 KB Swings
B
Sumo Deadlift
4 x 8
C
Reverse Lunges
4 x 10
D1
Russian KB Swing
4 x 20
D2
Death marches
4 x 20
Circuit
E
2 Rounds 10 Slam Balls 10 Suitcase deadlifts each side 30 seconds of KB passes each side
Conditioning
F
Deadlift Cool Down
1/2 Kneeling Adductor Lunges 15 each side with light KB World's Greatest Stretch 30 seconds each side Supine hip rotation 30 seconds total Reverse Toe Touches 30 seconds total
Prep
A
Warm Up - Marshall A
Monster Walks to fatigue Goblet Squats - 20 Reps Good Morning w/ PVC or nothing- 10 Reps Side Plank - :20 sec on each side Front Plank on Elbows - :20 sec
B
Run
800, 800, 400, 400
Conditioning
C
Buddy Aid
Buddy Aid For time: 100 jump ropes or 100 jumping jacks 20 Hand Release Push Ups 25 Sit Ups 30 seconds of 2 Step Lateral Shuffles 25 Sit Ups 50-ft. Right Arm Dumbbell Overhead Lunge 50-ft. Left Arm Dumbbell Overhead Lunge (If no DB do 100m of walking lunges)
Circuit
D
60-second Couch stretch EACH side 60-second Hamstring stretch EACH side 60-second Inner Thigh/Frogs (push your elbows into your knees) 60-second Downward dog (pump the ankles)
Effective Fitness
We are a team of Police Officers, Strength & Conditioning Coaches, Defensive Tactics Experts and Physical Therapists working together to achieve one goal: Making more effective Police Officers.
