OPTIMIZE: Ascent
Docstrength
Tactical / MilitaryAscent is the starting point of the OPTIMIZE Tier—a no-nonsense, 6-day/week program built for tactical athletes, military professionals, and Operators who are ready to move beyond guesswork and finally train with structure. This isn’t a recycled strength plan. This is performance-first, tactically informed programming; engineered to push you forward with purpose.
Over the course of eight weeks, you'll rotate through a complete training cycle that targets real-world attributes. You’ll develop strength that transfers, power that shows up under fatigue, conditioning that prepares you for sustained output, and recovery strategies that enhance—not erase—your gains. Every session is built to do a job. Strength work is strategically paired with aerobic and anaerobic conditioning, recovery flows are integrated throughout the week, and movement quality is never sacrificed in the name of volume.
You’ll run through a calculated mix of lifting, sprint work, intervals, carries, circuits, and energy system development—all delivered in a structure that makes sense for tactical athletes. Whether you're training for operational readiness, or looking to upgrade your athleticism, Ascent delivers consistent development without burning you out.
This block runs as part of the year-round OPTIMIZE Tier system inside the OPERATOR LAB. After eight weeks, your training continues—new block, new focus, same structure. You don’t fall off. You build forward.
If you train 5–6 days a week and want a system that respects your time, pushes your limits, and produces results that carry over to your job, and mission—this is it. Ascent is ideal for active-duty personnel, SOF candidates, or anyone with the discipline to go all in.
You’re here for the real thing. You’re here to do work. No more random sessions. No more wasted time. It’s time to train with purpose.
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
B1
Med Ball Vertical Throw
3 x 5
B2
Depth Jump
3 x 5
C
Hang Power Clean
5 x 3 @ 70 %
D1
Bench Press
4 x 10
D2
Romanian Deadlift
4 x 10
E1
Landmine Press/HK/SA
3 x 10
E2
Eccentric Nordic Curls
3 x 5
F1
Half-kneeling Band Diagonal Lift
3 x 12
F2
DB Farmer's Carry
3 x 50
G
Banded Tricep Pushdown
1 x 50
H
Jacob's Ladder
1 x 5:00
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
Conditioning
B
Bike Interval Ladder
Bike Intervals: 9x 50 sec slow/10 sec sprint Rest 1 minute 7x 40 sec slow/20 sec sprint Rest 1 minute 5x 30 sec slow/30 sec sprint Rest 1 minute 3x 20 sec slow/40 sec sprint Rest 1 minute 1x 10 sec slow/50 sec sprint REST 3 MINUTES and the REPEAT in REVERSE ORDER.
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
B1
Counter Movement Medball Shotput
3 x 8
B2
Hurdle Hops Forward
3 x 8
C1
Back Squat
4 x 10
C2
Pull-Up
4 x 5
D1
DB Bulgarian Split Squat
3 x 12
D2
TRX Row
3 x 10
E
Pallof Press w/90 Degree Rotation
3 x 12
F
Hammer Curl
1 x 50
Circuit
G
Row 750 m Bike 1000 m KB Swing x30 Complete 3 continuous rounds.
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: Crescendo Runs
3 x 1
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 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
B1
MB Forward-Facing Hip Toss
3 x 8
B2
Single Leg Box Jump
3 x 5
C
Power Clean/Push Press/Front Squat
5 x 3
D1
Barbell Deadlift
4 x 8
D2
Straight-Leg Lowering Stretch
4 x 5
E1
Strict Press
3 x 10
E2
Russian KB Swing
3 x 20
F1
Reverse Hyperextension
3 x 12
F2
Half Kneel Chop
3 x 10
G
Front Rack Carry 2KB
3 x 50
Circuit
H
Sandbag to Shoulder (alternating) 5x each side Box-Step-ups x20 (10 per side) Continuous 10 minutes Moderate but steady pace.
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: Zone 2
1 x 6
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
Ascent is for those ready to show up, put in the work, and get better—day after day. The structure is in place. The work is programmed. All that’s left is for you to execute. Step into the Operator Lab and get to work.
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OPTIMIZE: Ascent
OPTIMIZE: Ascent
OPTIMIZE: Ascent
