Tactical Fitness Assessment Prep Pt 1

Parabellum Strength & Fitness

Tactical / Military
Coach
Sean Mitchell Rodman

The Tactical Fitness Assessment Prep (TFAP), is meant to span a broad range of fitness improvement for the tactical athlete that wants to increase every part of their performance. The program is based in strength, there will be two strength day that require working up to a 3 Rep Max. There is an active recovery day that focuses on steady state cardio and meant to improve cardiac output for running assessments, a conditioning day for the improvement of work capacity and power, a speed day that improve speed on running assessments. This program has been tested by a platoon of Infantrymen as well as an ROTC program and several police officers. Thus far, everyone has improved their fitness assessment scores.
The program can be used by beginners but they should seek some form of coaching and absolutely have a spotter. The TFAP can be used as a Platoon, squad, or fire team PT program which alleviates the pressure on leaders at the Platoon level to formulate an educated plan. As a former Infantry PSG, Drill Sergeant and Master Fitness Trainer, you're getting a plan built from practical application and education.

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Lower Body Strength
Each week you will set a new PR in a squat variation or a trap bar deadlift (there is no straight bar deadlift as most tactical fitness assessments utilize a trap bar). Then lower body strength days will be broken into unilateral movements to correct and prevent imbalances as well gain hypertrophy and strengthen the main lower body lift.
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Upper Body Strength
This isn't about ego, but actual strength. Your upper body takes a beating and needs to be strong, really strong, not push up strong but moving weight and having some armor on it to prevent injury when falling or wearing actual body armor.
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Conditioning
Improve your ability to move weight rapidly without your gas tank running on empty, ie Sprint, Drag, Carry.
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Improved running ability
Running for heart rate improves the efficiency of the heart. Running long distance sprints will improve the speed on running assessments
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Increased Athleticism
Most programs will get you strong, but that is the foundation of athletics. This program will increase your ability to move like an athlete.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so boring. Have your training easily accessible, with outstanding example videos that enable you to at optimal levels.
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells // Rower // Assault bike // Sled
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Strength

A

Total Body Warm Up

1 x 10

B

Poliquin Step

1 x 5

C

Open the Gates

1 x 10

D

Standing Power Throw

1 x 5 @ 24

E

Hex Bar Deadlift

7 x 3 @ 150, _ , _ , _ , _ , _ , _ lb

F

KB Front Rack Step up

3 x 10 @ 30 lb

G

Pull-Up

3 x 8

H

Single Leg RDL

3 x 12

I

Strict Lower Hanging Leg Lifts

3 x 10

J

Backward Sled Drag

3 x 25

K

Foam Roll

1 x 5:00

L

Static Stretch

1 x 5:00

Monday
Recovery

A

Total Body Warm Up

1 x 10

B

Open the Gates

1 x 10

C

Spanish Squats

1 x 10

D

A-Skip

2 x 10

E

B-Skip

2 x 10

F

Run

1 x 30:00

G

Foam Roll

1 x 5:00

H

Static stretching

1 x 20

Tuesday
Upper Body Strength

A

Total Body Warm Up

1 x 10

B

Band Internal shoulder rotation

1 x 10

C

Band Pull-Apart

2 x 10

D

Floor Press

7 x 3

E

DB Bench Press

2 x 20 @ 30 lb

F

1-Arm DB Row

4 x 12 @ 50 lb

G

Hand Release Push-Up

3 x 15

H

Hammer Curl

3 x 12 @ 30 lb

I

KB Pull Through

3 x 12 @ 10 lb

J

Foam Roll

1 x 5:00

K

Static stretching

1 x 20

Wednesday
Low Impact Cardio

A

Total Body Warm Up

1 x 10

B

Open the Gates

2 x 10

C

Spanish Squats

2 x 10

Conditioning

D

5km Row

Perform a 5K Row. Maintain 70% max heart rate

E

Plank

3 x 1:00

F

Side Plank

1 x 0:30

G

Foam Roll

1 x 5:00

H

Static stretching

1 x 20

Thursday
Conditioning 1

A

Total Body Warm Up

1 x 10

Circuit

B

4 rounds for time 5 x Alternating KB Row (Each Arm) 5 x SA KB Swing (Each Arm) 5 x KB Goblet Lunge (Each Leg) 5 x SA KB Snatch (Each Arm) 5 x Crossbody Clean (Each Arm) https://www.youtube.com/watch?v=UiHBgVAj5zQ&t=1s

C

Assault Bike

1 x 20:00

D

Foam Roll

1 x 5:00

E

Static stretching

1 x 20

Friday
Speed and Agility

A

Total Body Warm Up

1 x 10

B

A-Skip

2 x 10

C

B-Skip

2 x 10

D

Running Progression for COD: Diver, Load, Broad Jump to a Run

3 x 10

E

Sprint

6 x 200

F

400 m Sprint

2 x 1:50

G

Foam Roll

1 x 5:00

H

Static stretching

1 x 20

Coach
More from Parabellum Strength & Fitness
coach-avatar Sean Mitchell Rodman

Sean is the owner of Parabellum Strength & Fitness. He served 20 years in the US Army as an 11B, deployed 5 times to Iraq and AFG, served as a Drill Sergeant and a company Master Fitness Trainer. He is a 2x state powerlifting champion and a strongman competitor. Sean has 17 years of experience coaching our nation's finest! Certified as NASM CPT, PES, MMACS, SNC and Army Master Fitness Trainer

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Tactical Athletes lead from the front!

Every athlete has a team that relies on them, but the tactical athlete's team relies on them for their for life and future. Build yourself physically into the tactical athlete that your team looks up to!

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Tactical Fitness Assessment Prep Pt 1
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