New

Tactical 3X Program

Heroic Industries: Live Heroic

Coach
Anthony Shefferly

Tactical 3 x Program: -3 Full Body Training sessions weekly focusing on Max Effort Strength, Dynamic Effort Strength, and Repetition Method.

-2 Energy System/Interval Based Conditioning Sessions a week

-Focus on contraction types rounding out accessory work with concentric, isometric, and eccentric contractions.

This program is focused on use of minimal equipment as well as under 60 minutes in the gym start to finish.

Built by a full time police/SWAT police officers with the understanding of both the demands of the job as well as the demands of recovery from stress and shift work.

Completing this program will provide you with a safe and well rounded approach to gaining strength, functional capacity, and improving body composition.

$97
Get Tactical 3X Program
Features
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Access to your coaches
Send lifts/movements to your coach for review. Movement is key for this program so take advantage of this feature!
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Programming 5 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell + 300(ish) pounds of weight, bench, Squat Rack, Kettlebe
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Sample Week
Week 1 of 12-week program
Sunday
Day 1 Week 1

Circuit

A

10 Air Squats :60 Wall Sit 10 Push Ups :30 Forearm Plank

B

Zercher Squat

3 x 12

C1

Halo + OH Press

4 x 10

C2

Stagger Stance Goblet Squat

4 x 10

D

Push Up Isometric Hold

1 x 1 @ 2:00

E

KB B Stance Squat

2 x 1 @ 1:00

Monday
Day 2 Week 1

A

Cardio

1 x 10:00

Prep

B

Short Interval Warm Up

5 Rounds: 20 Seconds Hard Effort 40 Seconds Easy Effort *Increase intensity each round **Nasal breathing on Easy intervals only.

Circuit

C

Short Interval: (Implement of choice) 10 Sets: Max Distance in :15 Seconds Slow recovery for :45 Seconds

Circuit

D

4 Rounds: 2 Minutes cool down jog/row/bike 1 Minute Forearm Plank Hold

Tuesday
Day 3 Week 1

Prep

A

Basic KB Warm Up

4 Rounds: :30 KB Swing :30 KB Clean :30 KB Squat :30 KB Push Press *Complete with double kettlebells

B

Double KB Snatch

10 x 5

C

Back Squat

10 x 2

D

Bench Press

10 x 3

E1

Russian KB Swing

4 x 1:00

E2

Depth Plyo Push-Up

4 x 1:00

Wednesday
Day 4 Week 1

A

Cardio

1 x 10:00

Prep

B

Short Interval Warm Up

5 Rounds: 20 Seconds Hard Effort 40 Seconds Easy Effort *Increase intensity each round **Nasal breathing on Easy intervals only.

C1

Rowing

3 x 10:00

C2

Cable Crunches

3 x 15

Thursday
Day 5 Week 1

Prep

A

Basic Warm Up

4 Rounds: :15 Jumping Jacks :15 Air Squats :15 Mountain Climbers :15 Reverse Lunges

B

Strict Press

3 x 12

C

Shoulder Press Iso Hold

1 x 2:00

D1

Incline DB Bench Press

4 x 12

D2

KB Bent Row Isometric Hold

4 x 1

E1

Heels Elevated KB Front Squat

4 x 12

E2

Hamstring Iso Hold

4 x 1:00

F

Copenhagen Plank

2 x 2:00

Coach
More from Heroic Industries: Live Heroic
coach-avatar Anthony Shefferly

Owner/Operator Heroic Industries 17 Year Police/SWAT MS Psychology Conjugate Tactical Coach CrossFit L1, L2, Conjugate Systems, USAW, Nutritional Coaching Institute Certification College Football/Track CrossFit Regional

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