Royal Tactical
Conjugate AF
Strength & Conditioning, Tactical / Military, First Responders, General Fitness, Functional TrainingResistance training is a fundamental modality for military personnel, SWAT teams, special operations forces, law enforcement officers, firefighters, and rescue first responders.
The following training prescriptions are based on an occupation-specific training paradigm that is, occupational specificity. The physical demands of the operational and occupational activities are considered in designing the training program pulling from the functional fitness, powerlifting, bodybuilding, HIIT, and weightlifting space to increase performance in the tactical sector.
You will receive a structured monthly workout program consisting of 3-4 workouts delivered to your smart device weekly
Coaching, community, and competition within the app with messenger and leaderboards
Common equipment will be used and the training program is designed based on what is available at Royal Barbell Club in Springfield, MO
Prep
A
Warm up - Circuit (Lower)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Assault bike 5 minutes Movement/mobility prep: foam roll, lacrosse ball, etc x10 High knee pulls x10 Hamstring scoops x10 Statue of liberty/quad walk x10 The world's greatest stretch / Groiners x10 Arm circles Lower body: 4 round circuit x25 KB swing x25 Air squat x25 Banded face pull x25 Banded hamstring curl
B
A-Skip
3 x 30
C
Bear Crawl
3 x 20
D
Goblet Squat
4 x 12
E
RDL
3 x 10
F
Backward Sled Drag
5 x 60
G
Plank
3 x 1:00
Prep
A
Warm up - Circuit (Upper)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: SkiErg 5 minutes Movement/mobility prep: foam roll, lacrosse ball, etc x10 Open/Close hand grip/sqeeze x10 Archers x10 Egyptians x10 The world's greatest stretch / Groiners x10 Arm circles Upper body: 4 round circuit x25 Banded face pull x25 Incline DB press (10% of 1RM) x25 Banded lat pulldown x25 Banded tricep extension
B
Shoulder Taps
3 x 10
C
Spiderman Push-up
3 x 10
D
Shoulder Press
5 x 5
E
Bent Over Row
3 x 8
F
Banded Tricep Pushdown
4 x 25
Conditioning
G
Tabata
Rounds: 5 Mode: Assault bike Work: 20 seconds Rest: 10 seconds
Prep
A
Warm up - Circuit (Lower)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Movement/mobility prep: foam roll, lacrosse ball, etc x10 High knee pulls x10 Hamstring scoops x10 Statue of liberty/quad walk x10 The world's greatest stretch / Groiners x10 Arm circles Lower body: 4 round circuit x25 KB swing x25 Air squat x25 Banded face pull x25 Banded hamstring curl
B
Accelerating High Knees
3 x 20
C
Power Skip
3 x 20
D
Box Squat
8 x 2 @ 45 %
E
Trap Bar Deadlift
8 x 1 @ 50 %
F
Bulgarian Split Squat
3 x 8
G
Banded Hamstring Curl
4 x 25
H
Hanging Knee Raise
5 x 10
Prep
A
Warm up - Circuit (Upper)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: SkiErg 5 minutes, RPE3 for minute 2-4 Movement/mobility prep: foam roll, lacrosse ball, etc x10 Open/Close hand grip/sqeeze x10 Archers x10 Egyptians x10 The world's greatest stretch / Groiners x10 Arm circles Upper body: 4 round circuit x25 Banded face pull x25 Incline DB press (10% of 1RM) x25 Banded lat pulldown x25 Banded tricep extension
B
Bench Press
4 x 8
C
Half-Kneeling Landmine Press
3 x 12
D
1-Arm DB Row
5 x 10
E1
Band Pull-Apart
2 x 25
E2
Banded Tricep Pushdown
2 x 25
F
Standing Band Crunch
2 x 50
Prep
A
Warm up - Circuit (Lower)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Movement/mobility prep: foam roll, lacrosse ball, etc x10 High knee pulls x10 Hamstring scoops x10 Statue of liberty/quad walk x10 The world's greatest stretch / Groiners x10 Arm circles Lower body: 4 round circuit x25 KB swing x25 Air squat x25 Banded face pull x25 Banded hamstring curl
Conditioning
B
General - TSAC circuit #1
The circuit is performed continuously with minimal rest (depending on conditioning level) between exercises. The tactical athlete can rest 1 to 3 minutes between circuits and perform two to four circuits in total. 1. Trap bar deadlift x10 reps 2. Hand release push-up x 12 reps 3. Sandbag reverse lunge × 10 reps (alternate sides) 4. Kettlebell swing × 15 reps 5. Burpee × 15 reps 6. Inverted row × 10 reps 7. Plank × 30 seconds 8. Jump rope × 100 reps
Brett Tomboc
Coach Brett is a combat infantry veteran and powerlifter with an educational background in Exercise Science from Missouri State University. He coaches other veterans and transitioning service members from conventional and special operation sectors at the University of Health and Performance as a Graduate Assistant Coach.
The ultimate success of any training program centers on its ability to induce specific physiological adaptations and translate those adaptations into increases in performance.
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Royal Tactical
Royal Tactical
Royal Tactical
