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Chop Wood Carry Water

Chop Wood Carry Water Strength

Tactical, Tactical / Military

Coach

Dan Clemons, MS, CSCS

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. 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

Tactical Strength and Conditioning Coach. Over two decades of experience training elite level Special Operations, LEO, and firefighters in both team and individual settings.

Results Proven. Results Guaranteed.

I've been coaching 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. C

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