Enhanced Tactical Performance
General FitnessDesigned for - Beginner to Intermediate lifters looking to take their strength performance to a new level whilst sustaining their aerobic capacity (off feet modalities) and muscular endurance.
Primary Focus - Strength DevelopmentSecondary Focus - Energy system and Muscular Endurance development.
Program Length - 14 weeks (1 Test week / 12 week program / 1 Test week)
What does it contain? Prescribed warm-ups, basic strength movements, olympic lifting (power cleans only), circuits and machine based energy system development training.
Format - Periodised in a way to have you build both the physiological qualities and confidence to perform better when it counts.
Consists of:Day 1: Power, Strength and Energy System Development.Day 2: Strength, Muscular Endurance.Day 3: Power, Strength and Energy System Development.Day 4: Strength, Muscular Endurance.
Session Duration - Between 50-70min depending on rest breaks allocated and the stage of the program. Sessions can be separated into 2 sessions (AM/PM) if required by the individual.
Additional energy system work can be implemented if required.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Wall Sit
1 x 0:40
A2
Off feet - Machine (Row Erg / Assault Bike / Ski Erg / Bike)
1 x 2:00 @ 4
A3
Foam roller Isometric squeeze
1 x 3 @ 5
A4
Side Plank on Elbows
2 x 0:20
A5
90/90 Hip Stretch
1 x 60
A6
Stabilized standing thoracic rotation
1 x 20
A7
Cossack Squat
1 x 20
A8
Side Bends
2 x 10
B
Broad Jump
3 x 3
C
Power Clean
8, 6, 4, MAX @ 40, 50, 60, 70 %
D
Back Squat
12, 9, MAX, MAX @ 40, 50, 60, 70 %
E
Off feet - Machine (Row Erg / Assault Bike / Ski Erg / Bike)
3 x 1:30
A1
Lateral single leg bunny hops (side to side)
A2
Kneeling vertical med ball toss
1 x 10
A3
Single Leg Bunny Hops (Stationary)
A4
Bottom Up KB Press
2 x 5
A5
Quadruped Pec stretch
2 x 30
A6
Foam Roll - Lats
2 x 30
A7
Paloff Press
2 x 30
A8
Off feet - Machine (Row Erg / Assault Bike / Ski Erg / Bike)
1 x 2:00 @ 4
A9
YTW
1 x 10
B
Bench Press
12, 9, MAX, MAX @ 40, 50, 60, 70 %
C
Weighted Strict Pullup
12, 9, MAX, MAX @ 40, 50, 60, 70 %
Conditioning
D
Muscular Endurance - EMOM - Z Press/ TRX Rows / Hanging Leg raises / Bicep curls
Loads and movement alternatives are listed as: Level 4 / Level 3 / Level 2 / Level 1 Choose the one that best aligns with your ability, current training load and goals. 20min x EMOM: 1st - 15 x Barbell Z Press @ 25 / 20 / 15 or 10kg 2nd - 15 x Supine Ring Row Feet elevated / Feet 1m in front of vertical plane / feet in alignment with vertical plane / or feet 1 step behind the vertical plane. 3rd - 15 x Hanging knees to elbows / knees to chest / knee raises above parallel / or knee raises to parallel. 4th - 15 x Barbell Bicep Curls @ 25 / 20 / 15 or 10kg (5 rounds of the above with a rolling clock, starting each set of work at the start of each new minute). Record the RPE of the workout. In the comment, record the loads/movement alternative or level that you utilised so that you can progress this further in the future.
A1
Single Arm Farmer Walk
2 x 50
A2
Good Morning
1 x 10
A3
Jefferson Curl
1 x 5
A4
WORLD'S GREATEST STRETCH
2 x 5
A5
Hollow Hold
1 x 40
A6
Copenhagen Hold
2 x 20
A7
Supine Chinese Plank
1 x 0:40
A8
Running Mechanics
1 x 160
B1
Shuttle Run
3 x 21
B2
Box Jump
3 x 3
C
Deadlift
12, 9, MAX, MAX @ 40, 50, 60, 70 %
D
Off feet - Machine (Row Erg / Assault Bike / Ski Erg / Bike)
3 x 4:00
A1
Cable Facepull
1 x 20
A2
Side Plank On Hand
2 x 30
A3
Table top T spine Rotation
2 x 10
A4
Supine lower back stretch
2 x 30
A5
Supine med ball toss
1 x 10
A6
Lateral Bound
1 x 20
A7
Off feet - Machine (Row Erg / Assault Bike / Ski Erg / Bike)
1 x 2:00 @ 4
B
Strict Press
12, 9, MAX, MAX @ 40, 50, 60, 70 %
C
Bent Over Row
4 x MAX
Conditioning
D
5/10/15/20/25 of: American KB Swings and Deficit Push Ups.
As quickly as possible, complete the following: 5 / 10 / 15 / 20 / 25 reps of: - American KB Swings @ 24/20/16/12kg - Deficit Push Ups (7-10cm deficit) Choose the KB load those best suites you and your strength levels. Ensure that a full range of motion is used on the push-ups, chest to the ground and full extension of each rep. Don't embarrass yourself. Record the time you achieve. In the comment, record the load you use for your KB and the height of your deficit.
Conditioning
E
Muscular Endurance - Death by - Strict Pull Ups
Using a rolling clock and working every minute on the minute, perform the following with the intent of accumulating as many reps as possible: - Minute 1 - 1 Strict Pull Up - Minute 2 - 2 Strict Pull Ups - Minute 3 - 3 Strict Pull Ups - Minute 4 - 4 Strict Pull Ups - Minute 5 - 5 Strict Pull Ups - Etc. - Etc. - Etc. Continue this for as long as possible. Sets do not need to be performed in one effort, you can come off the bar and then return to the bar as you wish, as long as form stays perfect, and all reps prescribed are performed in that minute. If required use the following progressions / regressions. Level 1 - Feet elevated Ring/TRX Supine Rows Level 2 - Band Pull Ups with resistance to get you above 6 sets. Level 3 - Strict Pull Ups Level 4 - Strict Pull Ups + Additional 10% bodyweight with external load. Record the TOTAL number of repetitions you achieve (do the math's). In the comment, record: - The level you used - Your game plan (if you had one)
