Ready Now Tactical Athlete Development Program

Justin Custodio

Law Enforcement, Tactical
Coach
Justin

This program is for individuals who are looking to continue their fitness progress and physical competency from the academy to their new roles. Whether you are a new sworn in officer that wants to continue building tactical fitness to meet the demands of the job or even a seasoned officer looking to break through the fitness plateau, this program is for you.

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Full Body Operational Strength
Improve your movement competency and strength through primary exercises that target lower and upper body.
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Confidence in your aerobic conditioning.
Build your aerobic base and maintain your endurance with circuits and aerobic sessions.
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Be a more robust individual.
Create the mental and physical tools needed so you can be available when the time comes.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for individuals of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Reach your fitness goals through your phone or mobile app.
Equipment
Required
Standard Fitness Gym // Exercise Bike // Treadmill // Cable Tower // Space for agility exercises // Medicine Balls // Dumbbells // Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1  Lower Body Push and Pull + Accessory + Core

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

B

Goblet Squat

3 x 12

C

KB Deadlift

3 x 12

D

Front Foot Elevated Split Squat

3 x 20

E1

Calf Raise

3 x 15

E2

Plank

3 x 0:45

F1

Legs Elevated Diaphragmatic Breathing

1 x 5:00

F2

Foam Roll

1 x 5:00

G

Monday
Upper Push / Pull / Accessories

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

B

Push-Up

3 x MAX

C

Pull-Up

3 x MAX

D

DB Overhead Press

3 x 12

E1

Hammer Curl

3 x 12

E2

Tricep Pushdown

3 x 12

F

Paloff Press

3 x 20

G

Foam Roll

Tuesday
Aerobic Development Day 1

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

Circuit

B

Build Your Base Circuit Perform each exercise for the time given followed by a rest period. 1. Air Squats - 20s Rest - 60s 2. High Knees - 20s Rest - 60s 3. Plank Up Downs - 20s Rest - 60s 4. Glute Bridges - 20s Rest - 60s 5. MB slams - 20s Rest - 60s Rest 2:00 minutes after round complete. Complete 5 rounds total

C

Legs Elevated Diaphragmatic Breathing

1 x 4:00

Wednesday
Movement Field Work Transfer

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

B1

Squat Jump

3 x 6

B2

Med Ball Chest Pass

3 x 6

C

Side Shuffle

10 x 10

D

4 Cone Box Drill

E

Foam Roll

1 x 5:00

Thursday
Aerobic Development Day 2

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

B

Treadmill Work

1 x 30:00

C

Exercise Bike

1 x 25:00

D

Legs Elevated Diaphragmatic Breathing

1 x 4:00

Coach
coach-avatar Justin

My strength and conditioning journey has given me the opportunity to work with different populations. I have coached combat sports, National Team judo, fencing and triathlon athletes, high performing organizational professionals and collegiate sector. I am a Certified Strength & Conditioning Specialist and a Tactical Strength & Conditioning Facilitator through the NSCA.

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FAQs
Do I need access to a gym for this program?
Yes, a standard fitness gym that has the listed equipment is needed.
What is the training level needed to start this program?
This program is for both male and female, beginner training level.
What does a training week consist of?
The training week has 2 strength days, 2 aerobic development days and 1 movement field transfer day. There are 2 recovery days to wrap up the week. 5 days on / 2 days off
What if I can't train 5 days a week?
No need to worry, operational and life schedules will happen. I will work with you to navigate through scheduling so you can benefit the most out of the training week.
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Ready Now Tactical Athlete Development Program
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Ready Now Tactical Athlete Development Program
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Ready Now Tactical Athlete Development Program
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Ready Now Tactical Athlete Development Program