Tactical Athlete
Modern Athlete Strength
Tactical, Tactical / MilitaryThe 3 Must-Haves of the program when I wrote it initially:
Develop real strength and power and use the Deadlift, Bench, Squat, and Clean as my metrics
Build a big aerobic base with a focus on the run and ruck. Maintain the 5 Miles in 40 Minutes run standard at all times.
Support Body Composition/Aesthetic goals. Jacked & Lean - like the way your clothes fit.
I wrote this program initially for myself to achieve these goals - now hundreds of other athletes use this program daily to achieve theirs.
Tactical Athlete builds high performing warfighters & first responders that are both a physical asset and physical presence.
Our program delivers:
Direct access to our coaching staff - we are always on standby for form checks, questions, and to assist with nutrition support.
Fresh training delivered every week.
Demo videos and detailed instruction for each exericse.
Community support - come join the dialogue on our team and get to know the other athletes. Your coaches and teammates are there to push you to new heights!
The best part - We give you the first week on the program free. No catch - try it first and see why hundreds of others choose TA daily!
Conditioning
A
Dutch Full Body Warm-Up Block 1
2 Rounds 5x Spiderman w/ Rotation (Each Side) 5x Plank Toe Touch (Each Side) 5x Alternate Leg Cross Overs (Each Side) 5x Prone Scorpion (Each Side) 15-20 Seconds Child's Pose 15-20 Seconds Cobra Pose 15 Yards Power Skip 15 Yards Backward Open Hip Skip
B1
Box Squat
3 x 5
B2
Seated DB Vertical Jump
3 x 3
C
Chest Supported DB Row
8, 8, 8, MAX
D1
Romanian Deadlift
12, 10, 10
D2
Pallof Rotations
3 x 5
MASS Gain Circuit
E
20-10-5 Adjust weight each round as reps decrease. We should aim to hit each movement at an RPE 9. DB Hammer Curl DB Shrug C2 Rower or Echo Bike (Cals) DB Skull Crusher DB Reverse Fly Keep your rest to about 15 seconds between each exercise Rest approximately 1 minute between rounds
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
Run
B
5 Minutes Easy Effort + 10x Rounds (Run 1 Minute @ RPE 7-8) / Jog 1 Min @ Easy Effort) + 5 Minutes Cool-Down
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Dutch Full Body Warm-Up Block 1
2 Rounds 5x Spiderman w/ Rotation (Each Side) 5x Plank Toe Touch (Each Side) 5x Alternate Leg Cross Overs (Each Side) 5x Prone Scorpion (Each Side) 15-20 Seconds Child's Pose 15-20 Seconds Cobra Pose 15 Yards Power Skip 15 Yards Backward Open Hip Skip
B
Clean Pull
5 x 3
C1
Close Grip Bench Press
3 x 5
C2
Explosive Sled Push
3 x 5
D1
Chin Up
4 x MAX
D2
Banded Dead Bug
4 x 10
E1
DB Lateral Raise
12, 10, 10
E2
Banded Shrug
3 x 30
Gun Show
F
100 Total Reps in as Few Sets as Possible Empty 45 lb Barbell Barbell Reverse Curl Barbell Bicep Curl Start with the Reverse Curl. When you burn out, switch to the Bicep Curl. Switch back to the reverse curl when you burn out on bicep curls. Continue alternating movements until hitting 100 total reps in as few sets as possible.
Conditioning
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Run
1 x 45:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Dutch Full Body Warm-Up Block 1
2 Rounds 5x Spiderman w/ Rotation (Each Side) 5x Plank Toe Touch (Each Side) 5x Alternate Leg Cross Overs (Each Side) 5x Prone Scorpion (Each Side) 15-20 Seconds Child's Pose 15-20 Seconds Cobra Pose 15 Yards Power Skip 15 Yards Backward Open Hip Skip
B
Deficit Deadlift
3 x 5
C
Zercher Pin Squat
8, 8, 8, MAX
D1
Seated DB Press
12, 10, 10
D2
DB Pullover
3 x 15
E1
Rowing
4 x 1:00
E2
Banded Tricep Pushdown
4 x 30
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Run
1 x 4
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
Modern Athlete Strength is a team of coaches brought together following careers in college strength and conditioning and the tactical space. Your coaches bring decades of combined experience working with Division 1 athletes and military professionals. We created this program to deliver professional coaching and in-depth understanding of athlete demands directly to you.
Success is your choice. Join the team. Work your ass off. Get results.
Start My 7-Day Free Trial
Mark Bartos
Tactical Athlete
Verified Athlete"MASS programming is by far the best programming I have ever utilized. Coing off a significant back injury, I thought I'd never lift again. The programing has me squatting and deadlifting very near the weights I was at prior to injury. I'm looking forward to continuing programming through MASS!"
Matt Beasley
Military Veteran
Verified Athlete"Working with the team has kept me progressing not just in overall strength, but durability. The programming is challenging, adaptable, and most importantly, effective. Thanks to Brian and Ben, I'm not only able to keep up, but outperform folks half my age."
Jon W
Athlete
Verified Athlete"Exactly what you need to perform at the next level. Great program with knowledgeable and involved coaches."
Nick Lavery
Tactical Athlete
Verified Athlete"The line between determination and madness."
When you join a team you’re getting more than programming, you’re joining an online community.
Tactical Athlete
Tactical Athlete
Tactical Athlete
