Tactical Athlete - Modern Athlete Strength
Modern Athlete Strength
Tactical / MilitaryThis is for those without an off-season.
You can't afford to specialize in just one thing. You must be able to accomplish a broad range of tasks over an uncertain amount of time.
That's why our team combines years of operational experience with over a decade of coaching Division 1 college football athletes and military athletes. We pair the understanding of what you need to succeed with the knowledge to get you there, fast.
Here's what you'll find on this program: a heavy focus on developing absolute strength, sprinting, jumping, lateral movement, stamina sessions intelligently designed to target specific energy systems, training prep work to identify and correct imbalances and build a strong trunk, programmed movement targeting ankle, knee, and shoulder health to keep you in the fight.
Here's what you won't find on this program: a bunch of random movements thrown together in a METCON because it's "tactical." You will also not find training that leaves you so gassed each day that you are unable to perform your duties outside the gym.
Optimizing your performance in and out of the gym is our job.
If you're ready to start training with the best then try it 7 days risk free.
A1
4 Way Dead Bug
3 x 1:00
A2
Russian KB Swing
3 x 15
A3
Bodyweight Bulgarian Split Squat
3 x 10
B
Box Squat
5, 3, 3, 1, 1, 1
C1
DB RDL
3 x 8
C2
Pull-Up
1 x 40
D
Prone Banded Hamstring Curl
1 x 100
E
Assault Bike
5 x 0:15
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Dead Hang
3 x 0:15
A2
Banded Internal/External Rotation
3 x 5
A3
Bench Thoracic Extension
3 x 0:30
A4
Pillar to Press Up
3 x 5
B
Floor Press
5, 3, 3, 1, 1, 1
C1
Seated Arnold Press
3 x 10
C2
Band Pull-Apart
3 x 15
D
Hammer Curl
3 x 10
E1
DB Bench Press
3 x 1:00
E2
Jump Rope
3 x 1:00
E3
Rest
3 x 1:00
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Run
4 x 100
A2
Dot Drill Single Leg Figure 8
4 x 5
A3
Pro-Agility Drill
4 x 2
B
Run
3 x 800
C
Plate Pinch Grip Hold
4 x MAX
Conditioning
D
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
KB Goblet Squat ISO Hold
3 x 0:30
A2
Side Plank Hip Taps
3 x 10
A3
Box Jump
3 x 5
A4
90/90 Hip Mobility
3 x 5
B
Back Squat
8 x 3
C
Deadlift
10 x 2
D1
Single Leg Squat to Bench
3 x 8
D2
90 Degree Box Jump
3 x 3
Circuit
E
5 Rounds For Time 53/35 5 Dual KB Suitcase Deadlift 5 Dual KB Cleans 5 Dual KB Push Press 25m Dual KB Front Rack Lunge
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Dead Hang
3 x 0:15
A2
DB Pullover
3 x 8
A3
Captain Morgan Side Plank
3 x 0:30
B
Bench Press
10 x 3
C1
Rolling Tricep extensions
3 x 8
C2
Banded Pushup
3 x 1:00
C3
DB Reverse Fly
3 x 12
Circuit
D
10 MIN AMRAP 3 Chin-Ups (w/ slow negative) 10 Bent Over Barbell Row (choose weight that you can get the first few rounds unbroken)
Conditioning
E
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Russian KB Swing
3 x 15
A2
Bulgarian Split Squat ISO Hold
3 x 0:30
A3
Bodyweight Bulgarian Split Squat
3 x 10
Strongman Saturday
B
10 Rounds Sandbag Ground to Overhead - 10 Sandbag Over the Shoulder - 10 (Each Side) Sandbag Zercher Squat - 10 Sandbag Zercher Carry - 50m
Conditioning
C
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Ben Thebaud
Ben is an MS, Certified Strength and Conditioning Specialist (CSCS) with years of experience in Division 1 College Football. Ben now works as a strength coach with the US military.
Brian
Brian is a Power Athlete Block One Coach, ISSA Sports Nutrition Coach, and Army Veteran.
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!"
When you join a team you’re getting more than programming, you’re joining an online community.
Tactical Athlete - Modern Athlete Strength
Tactical Athlete - Modern Athlete Strength
Tactical Athlete - Modern Athlete Strength
