Bulletproof Athlete

nine11strong

Coach

Dru Mejico

This specialized training program is designed specifically for law enforcement and first responders, focusing on increasing your strength, building muscle, improving conditioning, and shredding fat. Backed by over a decade of training experience, I have successfully helped more than 1,000 officers and first responders achieve their fitness goals and enhance their overall performance.

Bulletproof Athlete combines functional strength training with conditioning workouts tailored to the unique demands of your job. This training program will not only build strength and muscle but also improve agility, endurance, and resilience, which every first responder needs.

With a focus on practical, effective training techniques, you will get insane results, look better in uniform and perform like a Tactical Athlete.

Join Bulletproof Athlete today to unlock your potential and become stronger, fitter, and more prepared for the stressful demands of your job.

This program will show you how to train hard and train safe so you can perform better on and off duty.

$30

Get Bulletproof Athlete

Elite Programming AND Coaching

I designed this program based on over a decade of experience and insights from thousands of client profiles. It’s packed with coaching, video demonstrations, and key performance tips to guarantee you look, feel, and perform like an athlete.

Discipline, Accountability, Progress

I'm here to hold you accountable and coach you up along the way. The app will track your progress and give you the insight you need and crave to keep improving. Once you see the results, you won't want to stop.

Do this training anytime, anywhere

The training is delieverd straight to your phone. Crush it anytime, anywhere with or without wifi. Your gym, your garage, your driveway, your backyard, I've got you covered.

Features

Access to your coach

I'll hold you accountable and provide the feedback you need to grow

Programming 5 days per week

A 5-day split containing strength, conditioning, and durability training that’s challenging for first responders of any level or background

Exercise Video Guidance

Instructional video demos to guide you and make execution easy

Detailed, expert instruction

This isn't a guessing game. I'll make it super simple to absolutely dominate this program!

Delivered through TrainHeroic

No more workout PDF's or screenshots. I'll push you harder, know you better, and keep you more consistent, all through an app.

Equipment

Required

Barbell // Dumbbells // Adjustable bench // Cables // Some type of squat rack // Something to jump on (box jumps) // Med ball // Bands

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

10-4 WARM UP: LOWER BODY

-Use a foam roller, medicine ball or lacrosse ball x 2-3 min max (Roll out your glutes, quads, adductors. ONLY focus on necessary areas) -Rear Foot Elevated Hip Flexor Stretch x 30 sec each -Wall Press Leg Lowering x 8 reps each -Strider With Rotation x 10 reps -Glute Bridge Marches x 10 each -Goblet Squat + RDL x 8 reps each -Vertical Jump 2x5 reps

Trap Bar DL

4 x 6

Box Jump

4 x 5

DB Split Squat

3 x 8

2 KB Front Squat

3 x 10

Lying Leg Curl

3 x 10

Assault Bike Sprint

5 x 8

Monday

Week 1 Day 2

10-4 WARM UP: UPPER BODY

-Use a foam roller, medicine ball or lacrosse ball x 2-3 min max (Roll out your pecs, T-Spine, lats. ONLY focus on necessary areas) -Hanging From Bar x 30 sec each -Kneeling Reach Through With Rotation x 8 reps each -Prayer Stretch x 5 reps each -Y-W-T’s x 10-20 sec each -Push Up Plus + Push Up to Downward Dog x 8 reps each -MB Slam 2x5 reps

Incline Barbell Bench Press

4 x 6

MB Slam

4 x 5

1 Arm DB Bench Press

3 x 8

1 Arm DB Row

3 x 10

DB Push Up

3 x 15

Suspension Strap Y Raises

3 x 15

Bicep Mechanical Drop Set

2 x 10

Tuesday

Week 1 Day 3

EMOM x 25 Min

EMOM 25 1A) DB step ups 6x30 sec. Rest 30 sec *You can also substitute the DB’s for KB’s 1B) KB gorilla row 6x30 sec. Rest 30 sec 1C) DB push press 6x30 sec. Rest 30 sec 1D) Rower 6x30 sec. Rest 30 sec *Or assault bike, spin bike, sprint *EMOM 25= Every minute on the minute. Perform an exercise at the start of every minute. 30 seconds of work, followed by 30 seconds of rest. Repeat this for 25 minutes straight.

Wednesday

Week 1 Day 4

10-4 WARM UP: TOTAL BODY

-Use a foam roller, medicine ball or lacrosse ball x 2-3 min max (Roll out your glutes, quads, adductors, upper back. ONLY focus on necessary areas) -Adductor Rock Back with T-spine Rotation x 6 reps each -RKC Plank x 5 reps (5 sec squeeze + 5 sec plank = 1 rep) -Worlds Greatest Stretch x 5 reps each -Quadruped Fire Hydrants x 8 reps each -Hand Supported Cossack Squat x 8 reps each -Rotational MB Slam 2 x 3 each

DB Bulgarian Split Squat

4 x 6

Vertical Jump

4 x 5

Front Squat

3 x 6

Chin Up

3 x 8

DB RDL

Half Kneeling DB Press

KB Swing

1 x 100

Thursday

Week 1 Day 5

10-4 WARM UP: UPPER BODY

Incline DB Bench Press

3 x 8

Band Pull Aparts

3 x 20

DB Power Fly

3 x 10

Parallel Stance 1-Arm DB Row

3 x 10

Zottman Curl

3 x 10

Band Tricep Extension

3 x 20

Hanging Leg Raises

3 x 10

Friday

Rest

Coach

More from nine11strong

Dru Mejico

I have spent the last 19 years in the fitness industry, with a primary focus on strength and conditioning. I’ve trained the general population, athletes from 8 years old up to the professional level, and a 1000+ law enforcement officers and first responders. I have also served 13 years in law enforcement myself, so I understand the same struggles you do. I build TACTICAL ATHLETES!

There is no perfect time. But the time is now!

The journey forward starts today. Don't put it off.

Get Bulletproof Athlete

FAQs

Who is this program for?

This program is designed for first responders and law enforcement officers. Whether you're in year 1 or year 10, this program is designed to optimize your performance in the field.

If I'm not a first responder or cop can I do the program?

If you're someone looking to be the absolute best version of themselves, this program will serve you well! It's a no BS dedicated approach to helping your reach your goals.

Will I actually be coached by Dru?

Every workout in every program is designed by Dru. And, because every single exercise in your workouts will have simple and easy-to-follow technique videos to show you how to exactly perform the movement - it will feel like Dru is right there training with you!

What is Bulletproof Athlete?

Bulletproof Athlete is NINE11 STRONG's exclusive monthly membership training program, offering fresh, innovative, and effective programming for cops and first responders. Our goal is to help you build a body that not only looks and feels athletic but also performs at its best, while you're on duty.

How many days per week and how long are the workouts?

There will be 5 workouts per week. These workouts will be a mix of strength, muscle building, and conditioning. However, this can be customized to you if you can only workout 3-4 days per week. Each workout takes 40-60 minutes to complete.

How does the Bulletproof Athlete membership work?

It's simple and easy! Click the “sign up” button above and choose your membership option (either monthly or annually). From there, you will get immediate access to your account on TrainHeroic, complete with the week's training, message boards, movement demos, and more!

Can I cancel my Bulletproof Athlete membership at any time?

Yes! You can cancel your membership at any time, all from within the app, and with no questions asked.

Is Bulletproof Athlete the best training program for first responders?

Absolutely! Bulletproof Athlete will deliver insane results, a world-class training experience, and coaching for just $30/month. It's easily the best investment you could ever make in your training as a first responder to be an asset and not a liability.

The Proof