Real Grip Tactical

Marsh Coaching

Functional Training, General Fitness, Law Enforcement, Tactical, Tactical / Military, First Responders, Endurance, Functional Fitness, Other, Obstacle Course Racing
Coach
Nathaniel Marsh

Real Grip Tactical is here to make the best real world athletes. Our goal is to build strength and endurance for the tactical athlete. We're not here to worry about big biceps but we are here to focus on making you better in real world scenarios. After a decade of military service, being in many real world and training scenarios I realized that gym fit is not the same as field fit. Real Grip Tactical takes functional fitness and field work and meshes them together.

But I'm not a tactical athlete, is this program still good for me?

Absolutely! We're here to promote real world fitness.

Whether it be a ruck march, live fires, field training, schools prep, the academy, or carrying in groceries from the car, our goal is to make you the best at whatever is thrown your way.

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Minimalistic
Little required equipment so you can get in fitness anywhere!
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TIME EFFICIENT!
If you complete the warm-up, the optional strength/skill/speed piece and main Workout of the Day you're looking at 45-60 minutes, but if you only complete a warm up and the main WoD then you'll be in and out in under 45 minutes with a awesome workout.
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Almost completely customizable!
Yes I do give you the main Metcon each day but with the: -2 optional "Boosters" to the M/W/F sessions (A Strength piece or Endurance piece) -Metcon Subs, where you can substitute movements for a more practical movement for you whether it be skill/fitness or equipment -An additional workout on Saturday to really test your grit
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Real world focused.
With a focus in strength and work capacity to excel in real world environments.
Features
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Access to your coaches
A coach who cares about you CRUSHING your goals!
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. SCALES AND SUBSITUTES!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best!
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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, all through an app.
Equipment
Required
Pull-up Bar // Dumbbell // Barbell and Plates(can be subbed out)
Recommended
Gymnastics Rings // Kettlbell // Cardio Machine(will provide running sub) // Jump Rope
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-03-21

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

Part 1

B

For this block of training we will have a Part 1 and 2, from Part 1 you can pick one of 2 options to focus on before you move to the Metcon(Part 2) Strength Focus: Bench Press 5x5 working up to RPE 8, 2-3 minutes between sets Aerobic Focus: Pick your cardio machine of choice or running 5 rounds 1-minute HARD effort 90 seconds easy effort

Metcon

C

Metcon: 5 Rounds for time 20m Single Arm Farmer Carry Right Arm 25#-35#/40#-50# 10 Push Hand Release Push Ups 20m Single Arm Farmer Carry Right Arm 25#-35#/40#-50# 10 Squat Jumps Score- Total time it takes to complete 5 rounds Bring it to your level: Single Arm Carrys- Scale the weight down if needed Hand Release Push Ups- Go to your knees if needed, or place your hands on a box/wall to elevate your upper body Jump Squats- Air Squats Take it to the next level: Single Arm Carries- make it 40m Hand Release Push-Ups- Add weight in the form of a vest or weighted pack Jump Squats- Burpees, make them burpees Subsitutions: Carries- 20m Double hand farmer carries, bear hug carries

Monday
Optional Session

Active Recovery

A

Active Recovery Take this day to do some yoga, stretch, foam roll, or go on a nice walk, really allow yourself to recover!

Tuesday
2022-03-23

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

Part 1

B

For this block of training we will have a Part 1 and 2, from Part 1 you can pick one of 2 options to focus on before you move to the Metcon(Part 2) Strength Focus: Squat 5x3 working up to 80% of 1RM Aerobic Focus: 2k run OR 2k/2500m Row OR 4k/5k Bike

Metcon

C

Metcon: 12 minutes As Many Rounds as Possible 7 Single Arm DB Deadlifts Left Hand 25#-35#/40#-50# 14 V-Ups 7 Single Arm DB Deadlifts Right Hand 25#-35#/40#-50# Score- total reps, 1 round= 28 reps Bring it to your level: Single Arm Deadlift- Scale down the weight V-Ups- Butterfly Sit-Ups Take it to the next level: Single Arm Deadlifts- Up the weight, or make it into single arm DB/KB cleans V-Ups- Toes 2 Bar Subsitutions: Single Arm Deadlifts- Regular Barbell Deadlifts 65#-95#/115#-135# V-Ups- Knees to Elbows

Wednesday
Optional Session

Active Recovery

A

Active Recovery Take this day to do some yoga, stretch, foam roll, or go on a nice walk, really allow yourself to recover!

Thursday
2022-03-25

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

Part 1

B

For this block of training we will have a Part 1 and 2, from Part 1 you can pick one of 2 options to focus on before you move to the Metcon(Part 2) Strength Focus: Deadlifts 5x5 working up to 75% of 1RM Aerobic Focus: 6 rounds on cardio machine of choice or running 30 seconds MAX effort 90 seconds EASY effort

Metcon

C

Metcon: Every Minute On the Minute for 10 minutes (10 Rounds)- 3 KB Swings to Eye Level 25#-35#/ 40#-50# 3 DB Push Press 15#-20#/40#-50# Score- Aim for Completion Bring it to your level: KB Swings- KB Deadlifts DB Push Press- Scale weight down Take it to the next level: KB Swings- Above Head KB Swings or up the weight DB Push Press- DB Thrusters Subsitutions: KB Swings- Hang Barbell Cleans 45#/95# DB Push Press- Barbell Push Press 45#/95#

Friday
2022-03-26

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

Conditioning

B

Mogadishu Mile

4 rounds for time 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb) 19 Kettlebell Push-Ups (each hand) 400m Kettlebell Run You cannot lose physical contact with your KB at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely. If you lose contact with your kb, you forfeit the progress of that round, and you must start the round over. LOWER THE WEIGHT IF NEEDED!

Coach
coach-avatar Nathaniel Marsh

10 year Military veteran with a passion for making the best possible athletes in everyday life. CF-L1, CPT, Strength and Conditioning, Group Fitness.

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big engine. strong frame.

Are you ready to start being the best overall athlete you can be? I'm ready to get you there!

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FAQs
Who is this programming for?
Tactical Athletes First Responders Military Endurance Athletes Stay At Home Parents Travelers Functional Fitness Athletes OCR Athletes General Populace
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Real Grip Tactical
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Real Grip Tactical
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Real Grip Tactical
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Real Grip Tactical