Parabellum Strength & Fitness
Tactical / Military, Law Enforcement, Functional TrainingThis program fits several categories. The overall result of the program is a more athletic version of yourself. It has components that satisfy the strength and athletic needs of tactical athletes, dads that want increase or maintain their athleticism, or the average gymbro. That isn't to say that it doesn't fit female athletes as well, since I've used many of the same components to train softball players. It's simple and effective, you can't go wrong with it!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Parasympathetic Breathing
1 x 0:30
B
Core bracing
3 x 3
C
Total Body Warm Up
1 x 10
D
Low Pogo
2 x 20
E
Hamstring Scoops
1 x 20
F
Bodyweight alternating lateral lunge
2 x 5
G
Backwards C skip
2 x 10
H
Overhead High Knees
2 x 10
I
Overhead A skip
2 x 10
J
Power Skip
2 x 10
K
Deceleration: Start and Stop
3 x 10
L
Flying 10
4 x 10
M1
TrapBar Jump
4 x 4
M2
Banded TKE
3 x 5
M3
Lower back/ Trunk rotations
3 x 5
N
Safety Bar Box Squat
4 x 8
O
Glute-Ham Raise
3 x 10
P
Front heel elevated reverse lunge
3 x 12
Q1
Iso bent knee calf raise
3 x 4
Q2
Hip Flexor Sit Up
3 x 12
R
Foam Roll
1 x 5:00
S
Static stretching
1 x 20
A
Total Body Warm Up
1 x 10
B1
Hip hinge med ball chest slam
2 x 6
B2
Forearm Wall Slide w/ Retraction
3 x 5
B3
TRX Facepull/ Overhead Press
2 x 12
C1
Legless Floor Press
5 x 8
C2
Band Pull-Apart
4 x 10
D1
Neutral Grip Chin Up
4 x 8
D2
Half-Kneeling DB Shoulder Press
3 x 12
E
Hammer Strength Row
3 x 10
F1
Straight Arm Pulldown
3 x 12
F2
Tricep Pushdown
3 x 12
G
DB Bicep Curls
3 x 12
H1
Plank
3 x 1:00
H2
Banded Woodchop (high to low)
3 x 10
I
Foam Roll
1 x 5:00
J
Static stretching
1 x 20
A
Assault Bike
1 x 2:00 @ 325
B
Assault Bike
10 x 20 @ 10
C
Static stretching
1 x 20
A
Total Body Warm Up
1 x 10
B
Banded Ankle Dorsiflexion Mobilization
3 x 5
C
Prone Shoulder CARs
2 x 5
D
Lower Back Triplet (mobility)
2 x 5
E
Run
1 x 40:00
F
Foam Roll
1 x 10:00
G
Static stretching
1 x 20
A
Total Body Warm Up
1 x 10
B
Low Pogo
2 x 20
C
Lateral Line Hops
2 x 20
D
Hamstring Scoops
1 x 20
E
Bodyweight alternating lateral lunge
2 x 5
F
Backwards C skip
2 x 10
G
Overhead High Knees
2 x 10
H
Overhead A skip
2 x 10
I
Reactive Skater Bounds
2 x 10
J
5-10-5 Sprints
2 x 10
K
Flying 10
4 x 10
L1
Clean High Pull
4 x 3
L2
Banded TKE
3 x 8
M
RDL
3 x 8
N
Goblet Cossack Squat on slideboard
3 x 8
O
Single Leg Glute Ham Raise
3 x 12
P
Forward Sled Drag
3 x 20
Q
Foam Roll
1 x 5:00
R
Static stretching
1 x 20
A
Total Body Warm Up
1 x 10
B1
Split stance Lateral med ball scoop toss
2 x 6
B2
TRX Facepull/ Overhead Press
2 x 12
B3
Forearm Wall Slide w/ Retraction
3 x 5
C1
Barbell Overhead Press
5 x 6
C2
Overhead Band Pull-Apart
4 x 10
D1
Pull-Up
4 x 8
D2
Neutral Grip DB Bench Press
3 x 12
E
Hammer Strength Row
3 x 10
F1
DB tricep rollback
3 x 12
F2
Single Arm Lat Pulldown
3 x 12
G
Zottman Curls
3 x 12
H1
Bear Pose TRX Triceps Extensions
3 x 12
H2
Seated Dead bug
3 x 1:00
I
Foam Roll
1 x 5:00
J
Static stretching
1 x 20
A
Rowing
1 x 2:00 @ 50
B
Rowing
10 x 20 @ 10
C
Static stretching
1 x 20
