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Gym Jones Tactical Minimalist I

Gym Jones

Tactical, Tactical / Military
Coach
Cate Williams

We've been working with tactical athletes on the job for years now, and have long recognized that the strongest people are not the ones who spend all of their time in the gym, but the people who continue to work at getting stronger no matter their circumstances. Born from our love of efficiency and our belief that something is always better than nothing, our Tactical Minimalist programming requires only a sandbag or a kettlebell and your willingness to make it work.

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A sandbag or a kettlebell, that's it.
Each day of programming gives you an option for a sandbag workout and an option for a kettlebell workout. Choose one or the other for the entirety of the program, or switch it up if you have access to both pieces of equipment!
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Foundation programming for every athlete
Whether you've got a proper gym in your near future or not, this foundation programming is designed to maintain the strength and conditioning you've already got, for the short or long term.
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Take it offline
We love the app, but know that sometimes being on the job and in the field doesn't allow for access to your phone or a good connection. This program comes with a PDF download to accompany the video and coaching support that you get in the app, for times when you can't be plugged in.
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 5 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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Delivered through TrainHeroic
Equipment
Required
Sandbag OR // 24kg Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
GYM JONES TACTICAL MINIMALIST I |Week 1 Day 1 | STRENGTH (LOWER)

WARMUP

A

10 minute easy jog Minutes 1-5 EMOM stop for 10 air squats Minutes 6-10 EMOM stop for 10 reverse lunges (5 each side)

SANDBAG WORKOUT

B

SANDBAG WORKOUT On 1:00: 5x Squat Remainder of the minute: Step Ups Rest 1 minute x10 rounds ODD Rounds: Bag on back for squats, hold bag in front for step ups EVEN Rounds: Bag in front for squats, bag on back for step ups

KETTLEBELL WORKOUT

C

On 1:00: 5x Front Rack Squat Remainder of the minute: Step Ups Rest 1 minute x10 rounds ODD MINUTES: Front rack in left hand, step ups suitcase hold in right hand EVEN RONDS: Front rack in right hand, step ups suitcase hold in left hand

BODYWEIGHT ACCESSORY

D

4 sets of 5 each side knee touch squats SLOW AND CONTROLLED 4 x 1:00 FLR plank

Cool Down

E

5-10 minutes cardio as desired

Monday
GYM JONES TACTICAL MINIMALIST | Week 1 Day 2 | RUNNING

WARMUP

A

5 minute easy jog + 5 minute jog with 15 seconds sprint/45 seconds easy Then, do 2-3 rounds of 30-40m of the following running drills:

B1

Accelerating High Knees

B2

Butt Kicks

B3

A Skips

B4

B Skips

INTERVALS

C

1:00 RPE 7-8 2:00 @ RPE 6-7 1:00 @ RPE 7-8 2 x 0:45 RPE 9 2:00 RPE 6-7 1:00 RPE 7-8 0:45 RPE 10 0:30 RPE 10 0:15 RPE 10 1:00 Recovery between all intervals

Cool Down

D

Half mile easy jog or walk Stretch if desired

Tuesday
GYM JONES TACTICAL MINIMALIST | Week 1 Day 3 | POWER ENDURANCE

Warmup

A

10 min AMRAP: Move through each of the exercises in the circuit, completing 5-10 reps. Follow each set with 1:00 of easy cardio.

SANDBAG WORKOUT

B

Every 5 Minutes x 5 Rounds: 10x sandbag DL 10x burpees over the bag 10x front squat 10x burpees over the bag 10x reverse lunges (hold the bag as desired) 10x burpees over the bag Goal is to finish in approx 2:30-3:30, rest the remainder of the 5 minute period

KB WORKOUT

C

Every 5 Minutes x 5 Rounds: 10x Deadlift 10x burpees over bell 10x Goblet Squat 10x burpees over bell 10x Goblet hold reverse lunge 10x burpees over bell Goal is to finish in approx 2:30-3:30, rest the remainder of the 5 minute period

Wednesday
GYM JONES TACTICAL MINIMALIST | Week 1 Day 4 | RECOVERY

Warmup

A

HAM Hip Mobility HUG Hip Mobility

SANDBAG WORKOUT

B

100x sandbag getups Focus on perfect form

KB WORKOUT

C

100x kettlebell TGUs Focus on perfect form

COOL DOWN

D

10-20 minute easy cardio as desired, foam rolling and stretching as needed

Thursday
GYM JONES TACTICAL MINIMALIST | Week 1 Day 5 | STRENGTH (UPPER)

WARMUP

A

SANDBAG WORKOUT

B

Sandbag Overhead Press 3x10-15 reps Sandbag Bent Row 3x10-15 reps High Pull 3x10-15 reps Chin Ups 3x MAX For all movements, rest 45-60 seconds between each set

KB WORKOUT

C

Single Arm OHP 3x10-15 reps each side Single Arm Row 3x10-15 reps each side High Pull 3x10-15 reps Chin Ups 3x MAX For all movements, rest 45-60 seconds between each set

FINISHER

D

10 min continuous bear crawl drag (dragging your bag or your KB) FOR DISTANCE. EMOM stop for 5 push ups

COOL DOWN

E

As desired, 5-10 minutes

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The Mind is Primary

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