Tailboard Strength & Conditioning
Tactical, First RespondersRecruit Ready: Academy Foundation (8 Weeks)
This is the first phase of a progressive academy preparation system designed to build the strength, endurance, and work capacity needed to succeed in a tactical/first responder-style academy.
This is not a bodybuilding program, and it isn't just random "smoke" sessions disguised as fitness.
Recruit Ready was built with one goal in mind:
Prepare you for the physical demands of academy training while keeping you healthy enough to show up on day one ready to perform.
Over 8 weeks, you'll transition from traditional strength training into a balanced program that develops:
-Functional Strength
-Muscular Endurance
-Aerobic Capacity
-Running Performance
-Calisthenic Proficiency
-Joint Durability and Resilience
Train - Perform - Repeat
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
3 x 5 @ 70 %
Accessory Capacity
B
3 rounds: -10 DB Incline Bench Press -12 Chest Supported DB Row -15 KB Swings -15 Banded Pull-Aparts No Rest inbetween rounds
10 Min. EMOM
C
Odd Minutes- 8 pushups Even Minutes- 12 Air Squats
D
Jog
1 x 10:00
A
Back Squat
3 x 5 @ 70 %
4 Rounds
B
-12 Walking Lunges -12 Box Step Ups -40yd Farmers Carry -15 KB Swings -250m Row
Core Circuit
C
3 Rounds -10x Deadbug -10x Bird Dogs -:30 Side Planks
A
Conditioning Options
1 x 40:00
A
Pendlay Row
3 x 5 @ 7
4 Rounds for time
B
-6 Pullups -15 Pushups -15 Ball Slams -20 Air Squats -250m Ski
C
Banded Pull Aparts
1 x 100
A
Deadlift
3 x 4 @ 70 %
4 Rounds
B
-40ft. Bear Crawl -50yd farmer carry -20 Box Step overs -15 KB Swings -8 Burpees
C
Assault Bike
1 x 5:00
A
Run
1 x 45:00
