Chop Wood Carry Water

Chop Wood Carry Water Strength

Tactical, Tactical / Military

Coach

Dan Clemons, MS, CSCS, USAW

Over two decades experience training Spec Ops, LEO, and firefighters. This is the program the teams use and has been proven time and time again to produce results. This program has been touted as the gold standard throughout SOF and has led to THE LOWEST injury rates in Special Operations. This is fact. Not Fiction. Social media "strength coaches" spend their days staring at a screen. Mine are spent in the weightroom developing elite tactical professionals. Chop Wood. Carry Water.

$30 / mo

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Strength

Both absolute strength and strength endurance are developed in this program.

Conditioning

This program develops conditioning in both short, powerful bursts as well as long distance, allowing you to be able to perform your best in a variety of environments.

Muscle Building and Overall Health

This program will put on slabs of muscle and ensure your body has the necessary armor to withstand the rigors of your job. As a side benefit, you'll look damn good doing it.

Features

Access to Coach Clemons any time.

I will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

EVERY exercise includes a video of me performing the exercise.

Detailed, expert instruction

I will hold you accountable and provide the feedback you need to grow

Committed Teammates

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

Delivered through TrainHeroic

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

Equipment

Required

Barbells, plates, dumbbells, sled/prowler

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2025-03-10

Prep

One Step Box Jump

4 x 1

Perpendicular Med Ball Wall - continuous

3 x 5

Trap Bar Jump

8 x 2

Wide Grip Lat Pulldown

4 x 10

BB Walking Lunge

3 x 10

Stone Carry

3 x 60

One Arm High Cable Rear Delt Pull

3 x 15

Prowler Sprint

8 x 30

Monday

2025-03-11

Prep

Incline Clean and Press

3 x 10

Split Stance Cable Lift w/ rotation

3 x 6

Football Bar Bench Press

4 x 4

Tricep Stretch - PVC

3 x 0:30

BB Bent Over Row

4 x 8

TRX Hip Abduction

3 x 8

Dips

4 x 6

DB Rollback to Press

4 x 12

Prowler Pull-in

10 x 1

Tuesday

REGEN

Sled Walk- Forward

1 x 400

Reverse Hyper

4 x 25 @ 70 lb

Band Shoulder Circuit 2

1 x 20

Run

600, 400, 200

Wednesday

2025-03-13

Prep

DB Jump Shrug

4 x 3

Seated Broad Jump

4 x 1

Squat

4 x 4

Quad/Hip Flexor Stretch - bench

3 x 0:30

Glute Ham Raise

3 x 10

Heavy DB Incline Rear Delt Swing

3 x 35

Lateral Prowler

5 x 30

Thursday

2025-03-14

Prep

Incline Cable Fly

3 x 25

45 degree TRX Low Row

3 x 25

Tricep Kickbacks - Palms Up

3 x 25

Z Press

4 x 6

Double Lat Stretch

3 x 0:30

Back Extension

4 x 12

Stretch Pushups

4 x 12

Curl to Overhead Press

3 x 15

Upright Row to Reverse Curl

3 x 15

Coach

More from Chop Wood Carry Water Strength

Dan Clemons, MS, CSCS, USAW

Over twenty years experience as a strength and conditioning coach. I am not an online fitness influencer. I have spent the last two decades in the trenches ACTUALLY TRAINING PEOPLE. From tier 1 operators and military personnel, law enforcement officers, firefighters, and professional athletes from all major sports (14 first round draft picks in the NFL draft). I provide PROVEN training programs.

Methods Proven. Results Guaranteed.

I have coached elite Spec Ops and tactical athletes/teams for over two decades. This program is the product of thousands of hours spent in the weightroom training these high-level performers. This is not science fiction. This is the truth. Chop Wood. Carry

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FAQs

I'm not SOF or a competitive athlete. Is this program ok for me?

If you're interested in increasing strength, power, muscle mass, and physical prowess then this program is absolutely for you.

How long is each training session?

Right around one hour per training session.

I'm relatively new to training. Am I ready for this?

Every exercise listed in this program can be scaled down if needed. So yes you are ready.

What if I have a question?

Send me a message in the chat, and I WILL REPLY very very quickly. I care about your success and will do everything in my power to help you reach your goals.

The Proof

Josh Rody

Special Operations

Verified Athlete

""Training with Dan has kept me strong, injury free, and ready for anything. You will not be disappointed following any of his training plans. It's a no brainer.""

M.S.

Special Operations

Verified Athlete

"After multiple high-tempo deployments, my body was beat up and needed serious work. Dan put together the plan and I trusted him fully. I highly recommend trusting him with your training."

Eric Beeson

Special Operations

Verified Athlete

"Working with Dan has completely changed the way I train and take care of my body. I've gained strength, muscle, and mobility. The training is always challenging and never boring. If you are looking for highly effective training programs, Dan is your guy."

Kyle Brozka

Special Operations

Verified Athlete

"The success behind Dan's training philosophy is well known throughout the Special Operations community. He truly cares about the people he trains and wants to see them improve. He cares about the little things, brings the intensity, and the success of his programs speak for themselves."

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When you join a team you’re getting more than programming, you’re joining an online community.

Chop Wood Carry Water