ENGAGE: Full Send
Docstrength
Tactical / MilitaryFull Send is the highest tier inside the Operator Lab—and it’s exactly what it sounds like. This is a full-spectrum, high-volume training program built for elite tactical athletes, SOF candidates, combat sport hybrids, and serious professionals who want to push their physical limits with structure and precision.
This is not a casual plan. It’s a commitment. You’ll train 6 days per week with multiple AM/PM sessions throughout the week. Strength, power, energy system development, ruck work, sprint intervals, loaded carries, durability, and recovery protocols are all integrated into a system that doesn’t just build muscle—it builds mission-ready output.
Every session is programmed with intent, designed to simulate the kind of high-demand output required in selection pipelines, combat prep phases, or peak-level performance blocks. Your weeks will be loaded with barbell work, tactical conditioning, explosive effort, and controlled fatigue. You won’t just be strong—you’ll be able to move, recover, and repeat under real stress.
Full Send isn’t built for general fitness. It’s for those who want structure, performance, and grit at the highest level. It requires discipline, consistency, and real buy-in. But if you can match the effort, the results will speak for themselves.
This program runs in 8-week training blocks, but your momentum never stops. When one ends, the next begins—no interruption, no step backward.
Ideal for:
SOF candidates preparing for selection
Combat athletes or BJJ practitioners with tactical focus
High-performing operators ready to level up
Anyone who trains to win, not to maintain
There’s no fluff here. Just serious programming for serious athletes.
If you’re ready to go all in, Full Send is your proving ground.
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
B1
MB Split Forward Facing Hip Toss
3 x 4
B2
Skater Box Jump (stable)
3 x 5
C
2-Position Clean (floor/knee)
4 x 3
D
GVT Bench Press
10 x 10
E1
Incline DB Press with Palms Facing In
10, 8, 6
E2
Single-Leg Contralateral DB RDL
3 x 10
F1
EZ Bar Lying Tricep Extension
3 x 12
F2
Nordic Curl (full/tempo)
3 x 5
G1
Sorensen Hold
3 x 1:00
G2
Zercher Carry
3 x 40
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Run: Track
8 x 400
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
Circuit
B
1x 2000 m Row Rest 1 min Complete 7 Rounds of the following: 10x pull-ups 15x 65# Push Press Continuous Rest 1 min Complete 5 Rounds of the following: 5x DB Hang Clean to deep receiving position 10x Push-ups
Recovery
C
REGEN: Lower Leg/Ankle/Foot
REGEN: Lower Leg/Ankle/Foot Lacrosse Ball: Medial/Lateral Arch/Heel/Toes Anterior Tibialis Calf Soft Tx Work: Knobby Foam Roller (preferred) Scrub (perpendicular to tissue) Fascia/Achilles/Retinaculum Band Distraction: Anterior and Posterior Mobilization: Self-Directed and to tissue tolerance
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Field Conditioning: BB's
20, 30, 40, 50
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
B1
MB Chest Pass w/Broad Jump (wall)
3 x 5
B2
Hurdle Hops Forward
3 x 10
C
Back Squat
20, 20, 12
D1
DB 1 1/2 Split Squat
3 x 5
D2
Concentric Holds
3 x 0:12
E1
Crossover Box Step-up
3 x 10
E2
Landmine Towel-Grip Row
3 x 10
F1
McGill Crunch
3 x 15
F2
Side Plank with Hip Abduction
3 x 0:25
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Rucking
3 x 2 @ 45, 0, 45 lb
Recovery
C
REGEN: Hip/Knee
REGEN: Hip/Knee Lacrosse Ball: Glut Med, Piriformis, TFL/ITB, Quad, Hamstring Band Distraction: Long Axis Anterior Half-kneeling Pigeon Cossack
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
B1
MB/HK Diagonal Chop to Wall
3 x 8
B2
Lateral Bound to SL Linear Box Jump
3 x 5
C
Power Clean/Push Press/Front Squat
5 x 3
D
Front Rack Walkouts
4 x 1
E1
Hex Bar Deadlift
4 x 5 @ 75 %
E2
Landmine Press: SA/HK/Band-resisted
4 x 10
F
Hex Bar Shrug: Rep Hold Format
3 x 10
G1
Reverse Hyperextension
3 x 12
G2
Farmer's Carry: Offset
3 x 40
Circuit
H
Row: 10x 250 m 1 min recovery
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Run: Steady-State
1 x 10
Recovery
C
REGEN: Shoulder/Spine
Lacrosse Ball: Paraspinals Posterior Cuff Pec Traps Serratus Quadratus Mobility: Segmental Flexion/Extension (Foam Roller) Cat/Cow Side-lying T-Spine Clap HK T-Spine Rotations (Wall) Strength: ATYT WY Negative Protraction/Retraction
This is the most complete and demanding training plan in the Operator Lab. It’s not for everyone—and that’s the point. Full Send was built for those who don’t flinch, don’t cut corners, and don’t train halfway. The system is ready. The structure is set. A
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ENGAGE: Full Send
ENGAGE: Full Send
ENGAGE: Full Send
