Athletes First Performance

Tactical / Military
Coach
James Zotto

The Tactical Athlete Project helps you take a new outlook on training.

Do you feel like you are "broken" and can't get back into the fight? 

This program is focused on attacking the source of the problem and returning to peak performance. 

The Tactical Athlete Project has a mix of rehab and prehab exercises built in to address common injuries in the military population, all while improving strength, power, and conditioning, 

Join the team to get access to physical therapy principles delivered in a performance setting to get you back into the fight, 

Features
6 sessions per week
Must use App app to view and log training
Team Training
$25 / mo
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Recover
Regain your mobility and utilize our rehab/prehab circuits to take care of nagging injuries that are common in the military population: upper back/shoulder health, lower back durability, knee/ankle stabilization
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Recondition
Improve your conditioning with GPP and metabolic conditioning sessions without beating up your body with 4 mile runs every week.
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REENGAGE
Develop muscle mass, strength, and power to return to peak performance
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
Specific warm-ups tailored to the training session, 4 strength training sessions with 2 conditioning sessions per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Recommended
Barbell // Plates // KB/DB // Bands // Conditioning equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Submax Effort Lower- Quad Emphasis

A1

Banded Ankle Dorsiflexion Mobilization

2 x 1:00

A2

Banded Posterior Hip Mobilization

2 x 1:00

A3

Counterbalance Squat

2 x 10 @ 20 lb

A4

WORLD'S GREATEST STRETCH

2 x 10

B

RDL

3 x 7

C1

Barbell Split Squat

3 x 6

C2

KB Spanish Squat

3 x 12

C3

Leg Extension

3 x 25

D

Side Plank with Hip Abduction

3 x 12

Monday
Submax Effort Upper- Tricep Emphasis

A1

Bench Press

2 x 10 @ 45 lb

A2

Thoracic Extension on Foam Roller

2 x 1:00

A3

Cuban Press

2 x 10

A4

Band Face Pull

2 x 10

B

Feet Elevated Inverted Row

3 x 6

C1

Floor Press

3 x 6

C2

DB Bench Press

3 x 12

C3

Split Stance Overhead Tricep Extension

3 x 25

D

3-way Shoulder Shocker

3 x 8

Tuesday
Cardiac Output Conditioning 

A1

Prone Swimmers

2 x 10

A2

90/90 Hip Switches

A3

Press Ups (Mobility)

2 x 10

A4

1/2 Kneeling Thoracic Spine Rotation

2 x 10

B1

Light Jog

8 x 0:45

B2

Assault Bike

8 x 0:45

B3

Rowing

8 x 0:45

B4

Med Ball Slam

8 x 0:45

B5

Jump Rope

8 x 0:45

Wednesday
Dynamic Effort Lower- Hamstring Emphasis

A1

Thoracic Extension on Foam Roller

3 x 0:15

A2

Cossack Squat

3 x 10

A3

Squat Jump

3 x 3

A4

Front Squat

3 x 5 @ 45 lb

B

Front Squat

5 x 5

C1

Sumo Deadlift

3 x 6

C2

Russian KB Swing

3 x 12

C3

Stability Ball Hamstring Curl

3 x 25

D

1-Arm KB Front Rack Carry

3 x 25

Thursday
Dynamic Effort Upper-Back Emphasis 

A1

Dowel Pass-Throughs

2 x 10

A2

Band Pull-Apart

2 x 10

A3

Inchworm Push-Up

2 x 5

A4

DB Windmill

B

DB Push Press

5 x 5

C1

Bent Over Row

3 x 6

C2

Lat Pulldown

3 x 12

C3

Incline Bench I/Y/T

3 x 8

D

1/2 Turkish Get Up

3 x 3

Friday
Metabolic Conditioning 

A1

Press Ups (Mobility)

2 x 10

A2

1/2 Kneeling Thoracic Spine Rotation

2 x 10

A3

90/90 Hip Switches

A4

Prone Swimmers

2 x 10

B1

Assault Bike

5 x 15

B2

Double KB Front Squat

5 x 15

B3

Farmers carry

5 x 150

B4

Rest

5 x 2:30

Saturday
Active Recovery 

A1

Couch Stretch (Hip Flexors)

1 x 2:00

A2

Pigeon Stretch

1 x 2:00

A3

Calf Stretch

1 x 1:00

A4

Scorpion

1 x 10

A5

Dowel Pass-Throughs

1 x 10

A6

Foam Roll

Coach
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