Gunfighter Performance

Red White and Blue Fitness

Tactical, Tactical / Military, Law Enforcement, Combat Sports, First Responders, Rucking
Coach
Nathan Cragg

Are you ready to regain your athleticism, health and vitality? The program has now evolved to through several generations and is one of the most effective programs on the market for those looking to stay in the fight and not just keep up but lead by example with the young guns.

This is a Semi-Custom Team. You MUST message Coach Nathan to be assigned training beyond daily mobility/rehab

Here's the basics of the program:

  • First 2-6 weeks are a General Physical Preparation for the upcoming training. You can think of this like a transition program to get everyone on the same foundation.
  • Some of the training you'll love, some you'll hate. Either way it serves a purpose for the longer term objectives.
  • Will discuss all aspects of training contained within Physical (to include nutrition and injury mitigation), Psychological, Technical (Skills) and Tactical (How and when to apply skills) through team chat
  • Speed, power, mobility, reduced injuries, strength, conditioning.
  • TrainHeroic will track all of your training and update your estimated maxes as you progress
  • Competition. Every week you have the opportunity to compete on a challenge workout
$30 / mo
Get Gunfighter Performance
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From Gym to Street
Many programs are excellent at getting you stronger, more conditioned and healthier. The gaps start showing up when the program struggles to transfer performance outside the gym or 'stopwatch/weight sports'. You need to be stronger, stronger to win the fight. You need to be faster, faster to win the sprint to a better position. You need mobility to get into positions and move with efficiency
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Performance Better Than Your 20's
Yes, it IS possible to not only perform better than in your youth, but with your improved technical skills, far surpass and 'be able to defeat' your younger self.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bands (1/2" and 3/4") // Dumbbells or kettlebells // Chest Strap Heart Rate Monitor // Creativity to adjust to equipment deficiencies // Barbells
Recommended
Trap Bar // Safety Squat Bar // Garmin or similar smartwatch
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
1A1 Morning Mobility

A

1A Daily Double AM Level 1

For Completion

Sunday
2 OPTIONAL: Alternate Warmup

A

Dynamic Short Warm-up 2 xlathlete.com

Sunday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Sunday
Z91 ZERO Formula

A

ZERO ROKP- Reverse Out Knee Pain

1 x 10:00

B1

Tibialis Raise ZERO

2 x 25

B2

FHL Calf Raise ZERO

1 x 25

C

KOT Calf Raise

1 x 25

D

Patrick Step

1 x 25

E

Split Squat Regression ATG

5 x 5

F

Split Squat ATG

5 x 5

G

KOT Squat

5 x 5

H

Elephant Walk

1 x 30

I

L-Sit Progression ATG

1 x 1:00

J

Couch Stretch ZERO

1 x 1:00

K

Outer Glute Stretch

1 x 1:00

Monday
1A1 Morning Mobility

A

2A Daily Double AM Level 2

For Completion

Monday
Z93 ATG ZERO Stretch

A1

Quad/Hip Flexor Flexibility ATG

2 x 1:30

A2

Calf Flexibility ATG

2 x 1:30

B1

Hamstring Flexibility ATG

2 x 36

B2

Piriformis Flexibility ATG

2 x 1:30

C1

Pancake Progression ATG

2 x 2:00

C2

Groin Flexibility ATG

2 x 20

Monday
2 OPTIONAL: Alternate Warmup

A

Dynamic Walking Warmup Pro Athlete

For Completion

Monday
Z91 ATG Upper Body ZERO

A

Band Pull-Apart

1 x 50

B1

Ring Push-up

3 x 10

B2

Ring Rows

3 x 10

C

Band Pull-Apart

1 x 50

Monday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Monday
OPTIONAL: 1A- Strength Upper

A

Red, White & Blue Fitness Warmup

For Completion

B1

Hollow Body Hold Progression- GMB

1 x 60

B2

Leg Raise Progression- Convict Conditioning Step 1-5

2 x 15

C1

Max Effort Broad Jump

1 x 3

C2

Plyo Pushup

1 x 3

D

Towel Pull-Up

4 x 6

E1

Knuckle Push-ups

2 x 10

E2

Diamond Push-Up

2 x 10

F

Isometric Manual 4-Way Neck

3 x 5

G1

Ring Dips

3 x 9

G2

TRX Low Row

3 x 9

H1

Barbell Bicep Curl

3 x 9

H2

Two Plate Pinch

3 x 60

I

Stretch

Tuesday
1A1 Morning Mobility

A

Warrior Strain Prevention TACFIT Mobility

For Completion

Tuesday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Tuesday
2 OPTIONAL: Alternate Warmup

A

Dynamic Short Warm-up 1 xlathlete.com

Tuesday
Z91 ZERO Formula

A

ZERO ROKP- Reverse Out Knee Pain

1 x 10:00

B1

Tibialis Raise ZERO

2 x 25

B2

FHL Calf Raise ZERO

1 x 25

C

KOT Calf Raise

1 x 25

D

Patrick Step

1 x 25

E

Split Squat Regression ATG

5 x 5

F

Split Squat ATG

5 x 5

G

KOT Squat

5 x 5

H

Elephant Walk

1 x 30

I

L-Sit Progression ATG

1 x 1:00

J

Couch Stretch ZERO

1 x 1:00

K

Outer Glute Stretch

1 x 1:00

Wednesday
1A1 Morning Mobility

A

1A Daily Double AM Level 1

For Completion

Wednesday
2 OPTIONAL: Alternate Warmup

A

Dynamic Warm up Elite

Wednesday
Z93 ATG ZERO Stretch

A1

Quad/Hip Flexor Flexibility ATG

2 x 1:30

A2

Calf Flexibility ATG

2 x 1:30

B1

Hamstring Flexibility ATG

2 x 36

B2

Piriformis Flexibility ATG

2 x 1:30

C1

Pancake Progression ATG

2 x 2:00

C2

Groin Flexibility ATG

2 x 20

Wednesday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Wednesday
Z91 ATG Upper Body ZERO

A

Band Pull-Apart

1 x 50

B1

Ring Push-up

3 x 10

B2

Ring Rows

3 x 10

C

Band Pull-Apart

1 x 50

Wednesday
OPTIONAL: 1B- Strongman Circuit

A1

Front Back Jumps

1 x 5

A2

Lateral Jumps

1 x 5

A3

Skipping Forward w/Picking Cherries

1 x 10

A4

Hurdle Warmup Forward

1 x 3

A5

Hurdle Warmup Backwards

1 x 3

A6

Hurdle Warmup Lateral

1 x 3

A7

High Low Double Under Hurdle Left

1 x 3

A8

High Low Double Under Hurdle Right

1 x 3

A9

Shuffle w/Arm Circles

1 x 10

A10

Diagonal Jumps

1 x 5

A11

Reverse Lunge to High Knee Pull Open

1 x 5

A12

Prisoner Squat

1 x 10

A13

Ankle Tug

1 x 5

A14

SL Front Back Hops

1 x 5

A15

SL Side to Side Hops

1 x 5

A16

Jump Rope

1 x 60

B1

DB Farmer's Walk

2 x 40

B2

Deadlift

2 x 8

B3

Pull-Up

2 x 8

B4

Barbell Shrug

2 x 10

B5

Russian KB Swing

2 x 20

C

Rubberband Extensors

3 x 50

D

Pen Foot Curl

2 x 8

E1

Commando Crawl

1 x 20

E2

Hip Thrust Crawl

1 x 20

F

Stretch

Thursday
1A1 Morning Mobility

A

2A Daily Double AM Level 2

For Completion

Thursday
2 OPTIONAL: Alternate Warmup

A

Stationary Dynamic Warmup

For Completion

Thursday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Thursday
Z91 ZERO Formula

A

ZERO ROKP- Reverse Out Knee Pain

1 x 10:00

B1

Tibialis Raise ZERO

2 x 25

B2

FHL Calf Raise ZERO

1 x 25

C

KOT Calf Raise

1 x 25

D

Patrick Step

1 x 25

E

Split Squat Regression ATG

5 x 5

F

Split Squat ATG

5 x 5

G

KOT Squat

5 x 5

H

Elephant Walk

1 x 30

I

L-Sit Progression ATG

1 x 1:00

J

Couch Stretch ZERO

1 x 1:00

K

Outer Glute Stretch

1 x 1:00

Friday
1A1 Morning Mobiliity

A

Downrange Density Mobility

For Completion

Friday
Z92 OPTIONAL: Recovery Walking Workout

A

Recovery Walk

1 x 20:00

Friday
OPTIONAL Challenge: TACFIT Golf Level 1 HI

A1

Windshield Wiper 26 Mobility

For Completion

A2

Tripod Overhead 26 Mobility

For Completion

A3

Hollow Body Crunch 26 Mobility

For Completion

A4

Sit-Thru Stretch 26 Mobility

For Completion

B

KB Figure-8 TACFIT 26

@ 17.64 kg

C

Ring Knee to Chest TACFIT 26

D

Spinal Rock Basic TACFIT 26

E

Quad Press Basic TACFIT 26

F

TACFIT Golf Score

G1

Seated Spinal Twist 26 Compensation

For Completion

G2

Shin Dancer Bridge 26 Compensation

For Completion

G3

Shoulder Bridge 26 Compensation

For Completion

G4

Dying Warrior 26 Compensation

For Completion

Friday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Friday
OPTIONAL: 1C- Full Body

A

Red, White & Blue Fitness Warmup

For Completion

B1

Hollow Body Hold Progression- GMB

1 x 60

B2

Bridge Progression- Convict Conditioning Step 1-5

2 x 20

C

Med Ball Slam

1 x 3

D

Deadlift

2 x 15 @ 32.5, 56.25 %

E

Deadlift

5 x MAX @ 75 %

F

Deadlift

1 x MAX @ 52.5 %

G

Floor Press

2 x 15 @ 32.5, 56.25 %

H

Floor Press

5 x MAX @ 75 %

I

Floor Press

1 x MAX @ 52.5 %

J1

DB Pullover

J2

SL SA DB RDL

K

Stretch

Saturday
1A1 Morning Mobility

A

Revive Follow Compilation TACFIT Mobility

For Completion

Saturday
Z92 OPTIONAL: Recovery Walking Workout

A1

Neurological Reprogramming Warm Up

For Completion

A2

Recovery Walk

1 x 20:00

Saturday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Coach
More from Red White and Blue Fitness
coach-avatar Nathan Cragg

Over two decades military. Trained hundreds of clients, with a focus on the holistic view of training, performance and health.

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Stronger Faster Better

Your performance means something different. Make it count

Get Gunfighter Performance
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FAQs
I'm significantly overweight, is this program for me?
Possibly. The work volume is fairly significant, but it's built up over time. If you don't have any major injuries and can perform the exercises, you should be ok.
I'm not military of law enforcement, can I still do the program?
Absolutely! This program is designed for anyone that wants to be athletic, but develop themselves as a well rounded gunfighter vs general fitness.
How long are training sessions?
They can range from 12 minutes to 2 hours. On average, you should be able to complete within an hour. If you need closer to 30-40 minute sessions, reach out to your coach and work out a program
I'm not familiar with many of these exercises, are there videos?
Yes! Almost all exercises will have a video demonstration. For the few that aren't, they're generally all on YouTube. Also you can reach out to the Team or Coach through the team chat.
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When you join a team you’re getting more than programming, you’re joining an online community.

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