PROTECTOR
Elite S&C
TacticalProtector is a specific fitness training plan for individuals serving or wanting to specialise in Armed Response/CTSFO. This plan presents a multitude of benefits that can significantly enhance performance and ensure the safety of both officers and the public.
1 Enhanced Physical Readiness: Our tailored fitness training plan ensures that armed police officers are physically prepared for physical challenges they may face. It includes endurance, strength, agility, and flexibility work, allowing you to respond effectively in high-pressure situations.
2 Improved Mental Resilience: Regular fitness training not only strengthens the body but also builds mental toughness. A serious commitment to a fitness plan can enhance focus and decision-making skills, critical components when operating in high-stakes environments.
4 Greater Public Confidence: Fit and well-prepared officers instill confidence in the community. Officers who are strong, fast, powerful, with a physical confident presence reinforces assurance in their safety, making both the public, and your oppos feel safe.
5 Adaptable Conditioning: Protector is tailored to the unique demands of various operational roles within armed policing. This adaptability ensures all officers can enhance their fitness relative to the scenarios they are most likely to face.
6 Long-Term Health Benefits: Beyond immediate job performance, a structured training program promotes a culture of health and well-being among officers. Regular fitness contributes to long-term health benefits, reducing risks associated with lifestyle-related diseases.
Embracing a dedicated fitness training plan offers substantial advantages for armed police in the UK. By prioritizing physical and mental preparedness, officers not only enhance their capacity to serve and protect but also positively influence the community they are sworn to uphold.
ABOVE THE STANDARD IS THE STANDARD.
A1
Assault Bike
1 x 5:00
A2
Inchworm
2 x 8
A3
Push-Up
2 x 10
A4
TRX Row
2 x 10
B
Bench Press
3 x 8
C
Deadlift
3 x 8
D
Weighted Tricep Dips
3 x 10
E
Pull-Up
3 x 8
F1
TRX Tricep Extension
3 x 20
F2
TRX Biceps Curl
3 x 20
G
Farmers carry
3 x 30
A1
Stationary Bike
1 x 10:00
A2
Shin box rotations
2 x 8
A3
Air Squat
2 x 20
A4
Knee Hug
2 x 10
B
Barbell Back Squat
3 x 8
C
RDL
3 x 8
D
Sled Push
3 x 40
E
DB Step Up
3 x 12
F
Shin hops
3 x 5
G
Stationary Bike
7 x 0:30
Intervals
A
Warm up - 800m run PREP - 30 seconds of high knees. 30 seconds heel flicks. 30 reps of air squats. 40 reps of walking lunges (2 sets of all) 50 metre sprint at 50% effort 50 metre sprint at 75% effort 50 metre sprint at 100% effort 400m sprints followed by 2 minutes walking (4 rounds) 200m sprint followed by 60 seconds walk (5 rounds)
A
Assault Bike
1 x 5:00
Circuit
B
MIN 0/5/10/15/20 = 12 burpees MIN 1/6/11/16/21 = 12 chin ups MIN 2/7/12/17/22 = 25 press ups MIN 3/8/13/18/23 = 30 air squats MIN 4/9/14/19/24 = 45 second high plank
Running
A
3 sets: High knees (20 each leg) Heel flicks (20 each leg) Leg swing (12 each leg) Squat jumps (12)
B
Run
1 x 30:00
Elite
A qualified and successful personal trainer with a 1st Class Hons. in S&C, with a sole focus on Tactical Strength & Conditioning. A coach that wants to make a very real, positive difference to the lives of others and those they help. To help first responders, those looking to serve or are serving currently in the military, build physical confidence and perform at their absolute best, always!
When you join a team you’re getting more than programming, you’re joining an online community.
PROTECTOR
PROTECTOR
PROTECTOR
