Lowcountry Strength & Conditioning
Tactical, Strength & Conditioning, First Responders, Law Enforcement, Tactical / Military, General Fitness, Functional FitnessThe mission is simple: to make it home at the end of shift. What are you doing to prepare yourself to ensure that the mission is complete? Here at Lowcountry Strength & Conditioning, we love our service members, and we are the only ones around that can truly say that we understand what the job entails and what it takes to survive critical incidents.
Coach Greer of LCSC is a former law enforcement officer with a decade of experience. The methods here were developed with both scientific studies and real world applications, to make sure that the tactical athlete is physically superior than any threat they might encounter.
Your comrades, family, friends, communities and country are counting on you, so join us, and never let them down.
5 sessions per week
Must use App app to view and log training
Team Training
A
Agile 8
Warmup
B
Straight Leg Kettlebell Swing x 20 Bodyweight Squat x 20 Bear Crawl x 20 yards Med ball slams x 10 4 rounds no rest
C
Box Squat
5 x 3
D
Forward Sled Drag
3 x 20
Leg Tourture
E
Leg Extensions x 8-12 reps Leg Curls x 8-12 reps Go heavy on those as well (the theme of the day is heavy haha) 90 sec rest 3-4 rounds
Core Circut
F
Plank to Pushup x 10 Mountain Climbers x 20 (total, not each leg) Side Plank hold x 30 secs each side 90 sec rest 3 rounds
A
Joe D Limber 11 Mobility Routine
B
Walk
1 x 3
A
Agile 8
Warmup
B
YTW x 10 each movement (see video for demonstration) Band Pull apart x 20 Pushup x 20 Burpees x 10 4 rounds no rest
C
Bench Press
5 x 3
D
Inverted Row
2 x MAX
Back Attack
E
Dumbbell Rows(heavy) x 8-12 reps Face Pulls (cable or resistance band) x 8-12 reps 90 sec rest 3 rounds
Core Circuit
F
Band Rotations x 20 each side Standing Cable Crunches x 20 Burpees with Pushup x 20 45 sec rest 3 rounds
A
Joe D Limber 11 Mobility Routine
B
Ten 100s
10 x 100
A
Agile 8
Warmup
B
Plyo Pushup x 10 Tuck Jumps x 10 Burpees x 10 Bear Crawl x 15 yard 4 rounds no rest
C
Kneeling Med-Ball Throw
D
Triple Response Broad Jump
E
Lateral Sled Drags
3 x 20
Shoulder Shocker
F
Dumbbell Lateral Raises x 8-12 reps Dumbbell Rear Delt Flys x 8-12 reps Barbell Upright Row x 8-12 reps 90 sec rest 4 rounds
A
Joe D Limber 11 Mobility Routine
Being the most elite that we can in all skills, and physical shape, is important. It is what makes us able to survive. Do the work.
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LCSC Training for the Tactical Athlete
LCSC Training for the Tactical Athlete
LCSC Training for the Tactical Athlete
