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The Elite Tactical Program

Wenning Strength

Coach

Matt Wenning

Do you want to dial up your strength to 11 while maintaining impressive cardio endurance? We can help you get there, but fair warning: This program was designed for a SEAL team member, so be ready for war!

You’re doing more than just building your body; this is also about building your mental strength! Look yourself in the eyes through the mirror. Do you have what it takes? Let’s see what you’re made of! Matt Wenning, creator of the program, has worked as a tactical trainer for fire service and U.S. Rangers. He has also been a contractor for border patrol, airborne divisions, and the Pentagon. If you want to become a powerhouse, let’s go!

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Features

Coaches At Your Fingertips

Our Coaches, along with our active community, are here to help you through the programming. Please expect a response from our coaches within 72 hours.

Programming 4 days per week

Programming is usually 4 days per week with 2 max effort days (upper and lower) and 2 dynamic days (upper and lower).

Video Demonstrations and Explanations

Matt Wenning showcases and explains every exercise through instructional videos.

Committed Community

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Safety Bar // Decline Sit-up Bench // Glute Ham Raise Machine // Foam Roller // Dumbbells // Bench Press // Bands // Sled // Kettlebells

Recommended

Massage Roller // Tricep Pushdown Machine or Cable Machine with Handle Attachment // Lat Pulldown Machine or Cable Machine with Lat Pulldown Bar // Overhead Tricep Pushdown Machine or Cable Machine with Rope Atta // Rope // DB Rows Bench or Adjustable Bench for Supported DB Rows // Cable Machine with Rope Attachment for Rope Swings // Treadmill with Incline Function

Sample Week

Week 1 of 24-week program

Sunday

DAY 1 - MAX EFFORT LOWER

Dynamic Mobility (Warm-Up)

@ 10:00

45 Degree Back Extension

3 x 15

Decline Situps

3 x 20

Safety Bar Squats

5 x 5

Sumo Deadlift

5 x 5

Glute Hamstring Raises (GHR)

Decline Situps

3 x 10

Glute Bridges

Sunday

MINI-WORKOUT (6 HOURS PRE OR POST)

Running - Jogging

Monday

DAY 2 - MAX EFFORT UPPER

DB Internal External Rotation

1 x 10:00

Rear Delt Rows

3 x 25

Tricep Pushdowns

3 x 20

Lat Pulldowns

3 x 20

Bench Press

8 x 6

Board Press

Single Arm DB Row

3 x 10

DB Tricep Extension

Foam Rolling

1 x 10:00

Tuesday

DAY 3: RECOVERY

Foam Rolling

@ 20:00

Hot-Cold Contrast Shower

@ 10:00

Wednesday

DAY 4: OFF

REST

Thursday

DAY 5: DYNAMIC LOWER

Sled Drags

4 x 50

Speed Squats

10 x 3

Speed Deadlift (Speed Pulls)

10 x 1

Good Mornings

Lying Band Curls

Hanging Leg Raises

Seated Calf Raises

Thursday

MINI-WORKOUT (6 Hours Pre Or Post)

Treadmill Walk

@ 35:00

Friday

DAY 6: DYNAMIC UPPER

DB Bench Press

4 x 25

Lat Pulldowns

4 x 15

Speed Bench Press

10 x 3

DB Tricep Fold-Ins

Band Rear Delt Pull Aparts

4 x 25

Lateral Raises

Forearm Work

@ 5:00

Friday

MINI-WORKOUT (6 Hours Pre or Post)

Running - Jogging

1 x 1:00

Saturday

DAY 7: GPP & RESTORATION

KB Swings

3 x 30

Hot tub

1 x 15:00

Stretch

1 x 20:00

Coach

More from Wenning Strength

Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

Prove Yourself Now

Do you have what it takes to become a warrior? If you can handle training at a NAVY Seal level, then you will command the utmost respect.

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FAQs

I’m new to the program, where should I start?

This program is crafted to help you bounce back after a substantial hiatus from training, whether it's due to surgery, prior commitments like the demands of life, or a desire to rekindle your fitness journey.

I see the term “meso” a lot. What does that mean?

This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.

Should I know my 1-rep max for squat, bench, and deadlift?

We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).

What does RPE mean and how do I implement it into my workouts?

The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.

How should I warm-up / cool down?

Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.

What does a standard training week entail?

Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).

What if my schedule doesn't permit me to train four days a week?

Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.

How much recovery time should I allow between each training session?

To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.

What are tempos?

A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.

Can you help me track my diet & nutrition?

Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.

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