ReadyUp Athletic Development
Tactical / Military, First Responders, Strength & Conditioning, Combat Sports, General FitnessBasics 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.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Forearm Plank
3 x 25
A2
Cable, Tall Kneeling, Anti-Rotation Press
3 x 10
B1
Barbell Front Foot Elevated Split Squat
4 x 5
B2
Pull-Up
6, 6, 6, MAX
C1
2 Dumbbell Romanian Deadlift
3 x 8
C2
Dumbbell glute bridge bench press
3 x 10
D
Airdyne
7 x 0:15 @ 0:45
A1
Sandbag, Alternating Reach, Deadbug
3 x 5
A2
Side Plank
3 x 25
B1
Barbell Romanian Deadlift
4 x 5
B2
Kettlebell, Single-Arm Press
4 x 8
C1
Goblet Split Squat
3 x 8
C2
1 Dumbbell Three Point Row
3 x 8
D
Prowler Push
7 x 15 @ 45
A1
Forearm Plank
3 x 25
A2
Cable, Tall Kneeling, Anti-Rotation Press
3 x 10
B1
Barbell Front Foot Elevated Split Squat
4 x 5
B2
Pull-Up
6, 6, 6, MAX
C1
2 Dumbbell Romanian Deadlift
3 x 8
C2
Dumbbell glute bridge bench press
3 x 10
D
Airdyne
7 x 0:15 @ 0:45
