Cohort Performance
Tactical, Tactical / Military, Functional Fitness, Functional Training, Strength & ConditioningStrength and conditioning program for tactical athletes looking to maintain high levels across the full spectrum of fitness, with optioning to focus on running or gym based conditioning.
We focus on full body strength training 3 days per week, 2 days per week you have the option of gym based conditioning or progressive run training. Saturdays are for endurance, to get some miles into the legs and build up your aerobic capacity.
This program is for athletes that are confident with weight training and met-con style workouts.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
FB Prep Circuit
5 min easy assault or rower, ramp up intensity each minute. 3 rounds of: 10 Single leg glute bridge 10 banded dead bug 10 squat to stand 20 band pull apparts
B
Back Squat
5 x 5 @ 75 %
C
Weighted Strict Pullup
4 x 8
D
DB Bench Press
4 x 8
E
Bulgarian Split Squat
3 x 10
F
Farmers carry
4 x 40
Conditioning
G
Post workout
Foam roll 1-2 mins on: Shins Calves Hamstrings Glutes Quads Thoracic spine Stretch 30 on each: Calves Hamstrings Glutes Hip flexors Pecs Traps Lats
Circuit
A
This circuit is broken into two parts: Part 1 is pure assault bike work, part 2 is a mix of Erg and bodyweight movements. Part 1- 20 minutes on assault bike: 1 Min at RPE 8 1 Min at RPE 3 x10 Part 2 - 18 minute mom (Set a clock and work for 40 seconds of each minute, giving you 20 seconds rest) 1 - Cal Row 2 - Burpee Box Jump 3 - Double under or Single under Try to maintain the reps/cals from round 1 for the full 18 minutes.
Circuit
B
Today will be our sprint/interval day. I find 800m and 400m repeats the most effective way to get in great shape and transfer across to other distances of running. Complete: 2 x 800m (with 3 min recovery) 4x 400m (with 2 min recovery) We are looking for a hard pace on these intervals, but one that you can just about maintain consistency across the sets.
Prep
A
FB Prep Circuit
5 min easy assault or rower, ramp up intensity each minute. 3 rounds of: 10 Single leg glute bridge 10 banded dead bug 10 squat to stand 20 band pull apparts
B
Romanian Deadlift
5 x 5 @ 75 %
C
DB Shoulder Press
4 x 8
D
Bent Over Row
E
GHD Hip Extension
1 x 75
F
GHD Sit-Up
3 x 15
Recovery
G
Post workout
Foam roll 1-2 mins on: Shins Calves Hamstrings Glutes Quads Thoracic spine Stretch 30 on each: Calves Hamstrings Glutes Hip flexors Pecs Traps Lats
Circuit
A
30 min EMOM 1 - 20 cal row 2 - 10 DB Devils press (RX = 22.5kg) This workout is one of my favourites but it get hard quickly! You may need to reduce the calories on the row or the reps/ weight on the devils press. You want to make sure you can get the work done within 45 seconds to allow time for transition and recovery.
Circuit
B
Threshold running: 10 minute run at RPE 6 5 min walk 10 min run at RPE 7 5 min walk 10 min run at RPE 8 5 min walk 10 min run at RPE 9
Prep
A
FB Prep Circuit
5 min easy assault or rower, ramp up intensity each minute. 3 rounds of: 10 Single leg glute bridge 10 banded dead bug 10 squat to stand 20 band pull apparts
B
Front Squat
5 x 5 @ 75 %
C
Dip
4 x 8
D
Walking Lunges
3 x 12
E
Barbell Roll Outs
4 x 8
Recovery
F
Post workout
Foam roll 1-2 mins on: Shins Calves Hamstrings Glutes Quads Thoracic spine Stretch 30 on each: Calves Hamstrings Glutes Hip flexors Pecs Traps Lats
A
Run
1 x 6
