RSC Tactical Athlete Development

Tactical, Law Enforcement, First Responders
Coach
Chris Staats

Rappahannock Strength and Conditioning (RSC) presents its Tactical Athlete Development Program. Many have attempted to define what the Tactical Athlete is. At RSC we aim to keep it simple: we create effective movers within a critical thinking environment. We believe that the term " Tactical Athlete" isn't confined strictly to the professional but to any and all people seeking a " preparedness" level of fitness. This program serves to fill the gaps within the preparedness continuum which is : FITNESS. Through years of study and practical applications with high level athletes and Tactical professionals we at the RSC Tactical Athlete development program have developed our own "development theory" This Theory consists of foundational pillars of training learned through these applications and serves as the basis for our training philosophy. When an athlete signs up for our program they can expect attentive and in depth coaching and a program that can meet their needs! You dont just get the programming but you get the education behind it! Live Q&A sessions will be available along with the ability to communicate to our coaching staff at any time. Let us begin working with you today!

Features
7 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Movement efficiency
Tactical Athletes often find themselves moving under load or with external load great distances. Understanding these movement concepts and training them prepares the athlete for these rigors and creates improvement in the athletes proficiency.
benefit-image-1
Heart rate management/ self preservation
Tactical athletes often are involved in incidenst or events of varying duration in which they are in a sustained heart rate. Understanding the effects of differing heart rates across different energy pathways such as cognitive decline and recognizing dismissing returns or serves to improve the athletes performance in these situations
benefit-image-2
Grip Strength
Manipulation of items or critical gear is essential to the Tactical athlete and thus our athletes can expect to be present with structured workouts targeting this essential skill for improvement.
benefit-image-3
Recovery/ maintenance
Understanding how to recover using proper breathing techniques is just as important as learning how and where to push the pace. We can improve your ability to assess the task at hand (WOD) so that you can improve your own understanding of your performance.
benefit-image-4
Skill transfer
We provide education on the transfer of movements. We dont just give you the workout we give you the why and where you can potentially expect to see the improvement
Features
feature-icon
Access to your coaches
Constant access to coaches and scheduled Live Q&A’s. Movement review
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill work that can be scaled to meet the needs of any athlete and goals. We monitor results!
feature-icon
Mental Exercises
Training is designed to challenge cognitive thinking and skill just as much as the physical
feature-icon
Detailed, expert instruction
All coaches have experience working with high level athletes and/or tactical professionals
feature-icon
Committed Teammates
When you join you become apart of a community that wont let you down and will always push you!
feature-icon
Delivered through TrainHeroic
Program will be available through The TrainHeroic App
Equipment
Recommended
It is recommended that that the athlete have access to a gym for this program.  Examples of required equipment are:Barbells // plates // dumbells jump rope // Plyo box // sandbagsRecommend equipment: Rope for climbing // sleds //  ruck // weight vest 
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 3

A

Static Stretch

Circuit

B

Front squat ladder EMOM 19 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 RPE 6 Athlete should be seeking unbroken reps and focus on maintaining neutral spine position.

Circuit

C

5 rounds for time 14 heavy sandbag/ d-ball over the shoulder 100ft sandbag/ d-ball bear hug carry 10 bear hug sandbag/ d-ball squats

D

Quad Stretch

E

Lat & Pec Stretch

F

Shoulder Mobility - Lax Ball

G

V-Stretch

Monday
Week 1 Day 4

A

Active Recovery

Tuesday
Week 1 Day 5

A

Foam Roll

Conditioning

B

5km Run

Perform a 5k Run. ****Benchmark test*****

Wednesday
Week 1 Day 6

Circuit

A

4 rounds for time 100ft shuttle run 10 weighted box step overs 24”/20” - sandbag/d-ball/ dumbbell 100ft shuttle run 10 box jumps

Circuit

B

Assault/echo/concept2 bike sprints EMOM 10 :30sec 70-80 RPM :30sec 30-40 RPM

Thursday
Week 2 Day 0

Circuit

A

Box climb over progression 30”/24 Box step up/over 3x10 30”/24 Box jump over. 5/3 48”/40” Box climb over 5x3 Complete each set range one after another as progression work The step overs begin the session by training movement ROM The jump overs develop explosive power to create height The climb over is the completion of the movement

Friday
Week 2 Day 1

A

Static Stretch

B

Deadlift

5 x 4 @ 5

Circuit

C

AMRAP 30 400m run 1 rope climb 400m run 2 rope climb 400m run 3 rope climb Continue ascending rope climb reps until time runs out Score is total number of rope climbs If athlete does not have a rope they can substitute with sled pull, towel pull up or pull up.

D

Foam Roll

Saturday
Week 2 Day 2

A

Static Stretch

Circuit

B

Equipment Medball 20/14 dumbbell 50/35 Plyo box 24/20 1 mile run cash in Set 1 AMRAP 6 15 medball cleans 10 dumbbell push press Rest 2:00 Set 2 AMRAP 6 12 Medball box step over 16 single dumbbell overhead walking lunge Rest 2:00 Set 3 AMRAP 6 5 wall balls 10 DB snatch 12 box jumps 1 mile run cash out

C

Calf Stretch

D

Chest Stretch

E

Foam Roll

closer-image-1
closer-image-2
Let’s move the needle on your performance!

Join a team that is committed to your improvement. Tactical athletes serve their country, community and their family which is why This program will always do it best for you so you can be at your best when you need to.

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this program for?
Everyone! Anyone looking to be an effective mover in a critical thinking environment can benefit from this specific training.
Do I need to have gym access?
Having a gym to train in is strongly encouraged however through coaching we can work with athletes to preserve the intended stimulus and find alternative equipment options if possible.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

RSC Tactical Athlete Development Program
screenshot1
RSC Tactical Athlete Development Program
screenshot2
RSC Tactical Athlete Development Program
screenshot3
RSC Tactical Athlete Development Program