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.
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
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
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
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
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
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
Sean is the owner of Parabellum Fitness LLC. 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 has competed in strongman as well. Sean has 17 years of experience coaching our nations finest! Certified as NASM CPT, PES, MMACS, SNC and Army Master Fitness Trainer
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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