RECON: Gatekeeper
Docstrength
Tactical / MilitaryGatekeeper is the first phase of the RECON Tier 1: a 3-day per week training plan built for tactical professionals who need results without compromising recovery, duty cycles, or mission readiness.
This isn’t a watered-down beginner plan. It’s a full-body, high-impact protocol designed to:
Rebuild foundational strength
Improve movement efficiency
Introduce tactical conditioning
Promote durability without over-training
Whether you're coming back from a high op-tempo cycle, balancing shift work, or just getting back into consistent training...Gatekeeper gets you back in the fight.
Each week delivers three sessions: deliberate, scalable, and brutally effective.
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
Clean Pull
5 x 3 @ 80 %
D1
Bench Press
4 x 10
D2
Romanian Deadlift
4 x 10
E1
Landmine Press/HK/SA
3 x 10
E2
GHR Leg Curl
3 x 12
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
A
Zone 2 Cardio (Choice)
1 x 60:00
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
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
Banded Pallof Press
3 x 12
F
Hammer Curl
1 x 50
Circuit
G
Row 750 m Bike 1000 m KB Swing x30 Complete 3 continuous rounds.
A
Zone 2 Cardio (Choice)
1 x 60:00
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
B1
MB Forward-Facing Hip Toss
3 x 8
B2
Altitude Drop to Vertical Jump/Stable
3 x 5
C1
Barbell Deadlift
4 x 8
C2
Straight-Leg Lowering Stretch
4 x 5
D1
Strict Press
3 x 10
D2
Russian KB Swing
3 x 20
E1
Reverse Hyperextension
3 x 12
E2
Half Kneel Chop
3 x 10
F
Front Rack Carry 2KB
3 x 50
Circuit
G
Sandbag to Shoulder (alternating) 5x each side Box-Step-ups x20 (10 per side) Continuous 10 minutes Moderate but steady pace.
A
REST DAY
1 x 1
Gatekeeper is where tactical readiness begins. Train smart. Stay ready. Join the Operator Lab.
Get RECON: Gatekeeper
When you join a team you’re getting more than programming, you’re joining an online community.
RECON: Gatekeeper
RECON: Gatekeeper
RECON: Gatekeeper
