Basic Tactical Strength: Training by Zachary Phillips in TrainHeroic

ReadyUp Athletic Development

Tactical / Military, First Responders, Strength & Conditioning, Combat Sports, General Fitness
Coach
Zachary Phillips

Basics for Tactical Strength is a 16 week strength and conditioning program designed to build a base of strength and conditioning for military, police and fire. Training is three days per week of total body strength movements and anaerobic conditioning. This program is written with the assumption that the athlete is conducting physical activity at their job, whether daily unit PT, fighting fires or manual labor. The frequency and intensity of this training will build, not break, the athlete. It is recommended that the athlete have a minimum of 3-6 months experience with basic weight training before conducting this program.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Trap bar // kettlebells // dumbbells // barbell // landmine // airdyne // prowler or alternative such as but not limited to //  rower // Ski-Erg // stairs // sled. 
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A1

Forearm Plank

2 x 45

A2

Cable, Tall Kneeling, Anti-Rotation Press

2 x 10

B1

Landmine Goblet Squat

3 x 8

B2

Pull-Up

3 x 6

C1

1 Kettlebell, Single Leg, Romanian Deadlift

3 x 8

C2

Dumbbell glute bridge bench press

3 x 10

D

Airdyne

7 x 0:15 @ 0:45

Tuesday
Week 1 Day 3

A1

Sandbag, Alternating Reach, Deadbug

2 x 5

A2

Side Plank

2 x 6 @ 0:05

B1

Barbell Romanian Deadlift

3 x 8

B2

Kettlebell, Single-Arm Press

3 x 8

C1

Goblet Spliit Squat

3 x 8

C2

Dumbbell Three Point Row

3 x 8

D

Prowler Push

7 x 15 @ 45

Thursday
Week 1 Day 5

A1

Forearm Plank

2 x 45

A2

Cable, Tall Kneeling, Anti-Rotation Press

2 x 10

B1

Landmine Goblet Squat

3 x 8

B2

Pull-Up

3 x 6

C1

1 Kettlebell, Single Leg, Romanian Deadlift

3 x 8

C2

Dumbbell glute bridge bench press

3 x 10

D

Airdyne

7 x 0:15 @ 0:45

FAQs
Basic Tactical Strength