Prime Tactical Performance

First Responders, Law Enforcement, Functional Fitness, General Fitness
Coach
Quincy Totta

Beginner Tactical Performance Program

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get BEGINNER TACTICAL TRAINING PROGRAM
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Firefighter programming done right
The proper amount of volume and intensity to ensure proper recovery while on the job.
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Job Specific Movement
Functional movements that are geared towards job specific tasks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 A Day: Full-Body Strength

A

Program Intro

For Completion

B1

Jump Rope

1 x 2:00

B2

Dynamic Stretch

1 x 5:00

B3

Air Squat

2 x 10

C1

Goblet Squat

3 x 10 @ 25 lb

C2

Push-Up

3 x 12

C3

DB Deadlift

3 x 8 @ 25 lb

C4

Bodyweight Row

3 x 6

C5

KB swings

3 x 15 @ 30 lb

D1

Plank

3 x 0:45

D2

Band Rotations

3 x 10

E1

Deep Squat Stretch

1 x 1:00

E2

Pigeon Stretch

1 x 0:30

Tuesday
Week 1 B Day: Conditioning & Endurance

A1

Rowing

1 x 3:00

A2

Dynamic Stretch

1 x 5:00

A3

Walking Lunges

B

Assault Bike

5 x 0:30

C1

4 Cone Box Drill

4 x 0:30

C2

Speed Ladder

4 x 0:30

D1

DB Farmer's Walk

3 x 1:00 @ 30 lb

D2

Burpee

3 x 12

D3

Mountain Climber

3 x 0:30

E

Foam Roll

1 x 1:00

Friday
Week 1 C Day: Tactical Strength

A1

Rowing

1 x 3:00

A2

Dynamic Stretch

1 x 5:00

A3

Air Squat

2 x 10

B1

Double KB Clean & Jerk

3 x 8 @ 15 lb

B2

Medicine Ball Slam

3 x 10 @ 15 lb

B3

Box Jump

3 x 8 @ 20

B4

KB Farmer's Walk

3 x 0:30 @ 30 lb

B5

DB Renegade Row

3 x 8 @ 10 lb

C

Kneeling Hip Flexor Stretch

1 x 1:00

Coach
More from Prime Tactical Performance
coach-avatar Quincy Totta

FAQs
Who is this program for?
This beginner tactical training training program is for firefighters who want to improve strength, endurance, flexibility, and functional movements that mimic the physical demands of the job

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BEGINNER TACTICAL TRAINING PROGRAM
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