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Gym Jones Tactical

Gym Jones

Coach
Kurtis Frasier

Gym Jones Tactical is designed for tactical athletes and first responders who need to remain operation ready all year round. This is a conjugate style training system designed to increase absolute strength and aerobic capacity. Blocks Alpha and Bravo are designed to increase and maintain a balance between anaerobic and aerobic energy systems. Block Charlie is designed with an emphasis on conditioning and work capacity.

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Conjugate style training
Conjugate programming will help you increase absolute strength and aerobic capacity, keeping you operating at 90% all year round.
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Coaching from a tactical athlete
Kurtis served in the U.S. Army and was assigned to 1st battalion 75th Ranger Regiment, an elite Special Operations unit. He knows what it takes to help his athletes be operation ready.
Features
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Access to your coach
Kurtis will hold you accountable and provide the feedback you need to grow.
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Programming 7 days per week
Training weeks will vary, but Team Tactical athletes can expect their typical week to have 4x hard training sessions, 2-3x recovery sessions and 0-1 rest days.
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Committed Teammates
A huge team of dedicated athletes committed to their own training, and actively helping each other learn and grow.
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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 longer, all through an app.
Equipment
Required
Barbell + plates // Dumbbells
Recommended
Kettlebells // Rower, SkiErg, BikeErg, Assault Bike, or other cardio implement
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 - ME

Warm Up

A

Strength/Power

B

DL + HC + FS

1x DL + 1x HC + 1x FS Every 30sec for 10min

C

sumo stance box squat

3 x 3

D1

Back Squat

5 x 10 @ 50 %

D2

Barbell RDL

5 x 10

E

Bulgarian Split Squat

3 x 10

F

Russian KB Swing

4 x 0:30

Monday
Week 1 Day 2 - RCVY

Warm Up

A

B

Rowing

10 x 1:30

C1

Hyperextension

5 x 20

C2

Bent Over Row

5 x 10

C3

Toes to Bar

3 x 5

Tuesday
Week 1 Day 3: ME

Warm Up

A

B1

Push-Up

3 x 10

B2

Band Pull-Apart

3 x 10

C

Dead Stop Bench Press

D

Floor Press

3 x 3

E1

Seated DB Press

5 x 10

E2

Band Pull-Apart

5 x 20

E3

Bench Dips

5 x 10

F

Push-Up

3 x MAX

Wednesday
Week 1 Day 4: Rcvy

Warm Up

A

B

Rowing

1 x 30:00

C

Pull-Up

3 x 5

Thursday
Week 1 Day 5: DE

Warm Up

A

B1

Air Squat

2 x 10

B2

Goblet Squat

2 x 5

B3

Barbell RDL

2 x 5

B4

Russian KB Swing

2 x 10

C

Back Squat

5 x 5 @ 50 %

D

Deadlift

5 x 5 @ 50 %

E

Walking Lunges

1 x 100

F

Russian KB Swing

1 x 100

G

DB Farmer's Carry

4 x 30

Friday
Week 1 Day 6

warm up

A

Strength/Power

B

DB Complex

6x of each LDBR + FDBR + high pull + curl + OHP + push up 3 sets, 1-2min rest between

C1

Bench Press

5 x 5 @ 50 %

C2

DB Push Press

5 x 10

C3

Med Ball Slam

5 x 5

C4

Cardio

5 x 10

D1

Band Pull-Apart

5 x 20

D2

DB Tricep Extension

5 x 20

Burpees

E

4x burpee every 30 seconds for 10 minutes

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THE MIND IS PRIMARY

Join Gym Jones Tactical today! A team of athletes dedicated to the Gym Jones methodologies is waiting for you.

Get Gym Jones Tactical
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FAQs
How many days per week will I need to train?
Gym Jones Tactical athletes will train 6-7 days a week. Athletes can expect 4 hard training days, 2-3 recovery sessions, and 0-1 rest days each week.
Can I start anytime?
This training is progressive, but the conjugate programming allows athletes to jump in at any time!
Is this a good program to follow for selection prep?
Yes and no. This program will have carryover to selections, but the focus of this program is to operate at 90% any day of the week. This program would be a perfect prerequisite for a specific selection.
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Gym Jones Tactical
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Gym Jones Tactical
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Gym Jones Tactical
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Gym Jones Tactical