Tailboard Strength & Conditioning
Functional Fitness, First Responders, Academic, Tactical / MilitaryRecruit Ready: Academy Foundation (8 Weeks)
This is the second 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
Back Squat
3 x 12 @ 7
B1
Step-Ups
3 x 20 @ 24
B2
KB swings
3 x 12
20 Minute AMRAP
C
-12 KB Goblet Squat -200m Run -10 Wall Balls #20 -12 DB/KB Walking Lunges
A
Stairs
8 x 1:00 @ 10
B
Run
1 x 2 @ 6
A
Strict Press
3 x 8-12 @ 7
B1
DB Bench Press
3 x 12 @ 7
B2
Devils Press
3 x 8
Circuit
C
10 Min. EMOM -Odd Min : Max Pullups -Even Min : Max Dips ( Max reps without breaking, remaining time is rest.)
Circuit
D
12 Min. AMRAP - 100ft Sandbag Carry - 10 Pushups - 10 V-ups
A
Run
1 x 3
A
Deadlift
3 x 8-12 @ 7
B1
DB Thruster
3 x 12 @ 7
B2
DB Lunge
3 x 10 @ 6
B3
Db RDL
3 x 12
Circuit
C
20 Min. AMRAP - 10 Deadlift @135 - 200m Run - 10 Box Jumps @24" - 10 Burpees
