Strategic Athlete

General Fitness, Strength & Conditioning, Tactical / Military, Law Enforcement
Coach
PJ Newton

Welcome to the last training program you will ever need!

The Strategic Foundations program is designed to be a comprehensive, yet time-efficient, program to improve your overall fitness.

Program Goal(s):

  • General Physical Preparedness (Get decent at everything)
  • Improve Your Running Performance

Inside you'll find:

  • Barbell Strength Workouts (3 x Week)
  • Work Capacity WODs (4 - 5 x Week)
  • Endurance Workouts (Running & Rucking - 2-3 x Week)
  • Daily Warm-Ups & Cool Downs 
  • Mobility Work

While all of our programs are designed with military & law enforcement athletes in minds this program may be right for you if you'd like to develop a higher level of overall fitness without spending hours in the gym each day.

Recommended Equipment:

  • Barbell & Bumper Plates
  • Squat Rack
  • Kettlebells
  • Dumbbells
  • Pull-Up Bar
  • Jump Rope
  • A place to run or ruck (Measured distance of 100m, 200m, 400m, 800m would be super helpful)
  • Rower &/or Airdyne (Recommended)


Features
7 sessions per week
Must use App app to view and log training
Team Training
$15 / mo
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Strength & Power
Every training program should start with basic strength training. If you're not moving heavy weights then you are leaving a ton of performance on the table. Regardless of how strong you are now, we're going to make you stronger.
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Metabolic Conditioning
Everything in life is better when you're fitter. From how you look, to how you feel, to how you perform building a robust aerobic & anaerobic engine will help you crush your goals & supercharge your performance.
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Endurance
Supplemental endurance training workouts will not only improve your overall fitness but help you shed body fat. Our "minimal effective dose" methodology will help you run/row/bike faster and farther without spending hours training like a traditional endurance program.
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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2020-11-2

Prep

A

General Movement Prep

3:00 - 5:00 Light aerobic warm-up (Jog, Jump Rope, Bike, Row, etc) 10 x PVC Dislocates :30s Couch Stretch (Each Side) 3 x Hip Mobility Drill (Each Side) :30s Table Rocks 10 x Cossack Squat 15 x Banded Squats 30 x Band Pull Aparts (Pronated Grip) 30 x Band Pull Aparts (Supinated Grip) :90s Working Through Personal Issues

B

Front Squat

3 x 5 @ 85 %

Circuit

C

4 Rounds 20 DB Thrusters (2 x 35/25#) 400m Run Rest :60s

Recovery

D

General Cool Down

2:00 Standing Straddle (Passive) 2:00 Couch Stretch (Each Side) :60s Table Rocks (:03s Pause in top position) :60s "Puppy Dog" Hold :60s Calf Stretch (Each Side)

Tuesday
2020-11-3

Prep

A

Running Warm Up

2:00 - Jump Rope Drills 3 x Hip Mobility Drill (Each Side) 10 x Hip Bridge w/ T-Spine Reach :30s Couch Stretch (Each Side) :30s Calf Stretch (Each Side) :30s Table Rocks 5 x Inchworm w/ :20s Downward Dog Hold

B

Sprint

10 x 100

Circuit

C

3 Rounds :60s Hollow Rocks :60s Couch Stretch on Each Side

Recovery

D

Running Cooldown

:60s Calf Stretch (Each Side) 2:00 Standing Straddle (Passive) 2:00 Couch Stretch (Each Side) :60s Table Rocks (:03s Pause in top position) 3:00 Foot, Calf, & Ankle LAX Ball Mash (Each Side)

Wednesday
2020-11-4

Prep

A

General Movement Prep

3:00 - 5:00 Light aerobic warm-up (Jog, Jump Rope, Bike, Row, etc) 10 x PVC Dislocates :30s Couch Stretch (Each Side) 3 x Hip Mobility Drill (Each Side) :30s Table Rocks 10 x Cossack Squat 15 x Banded Squats 30 x Band Pull Aparts (Pronated Grip) 30 x Band Pull Aparts (Supinated Grip) :90s Working Through Personal Issues

B

Shoulder Press

6 x 2

Circuit

C

EMOM 10 3 Pull Ups 6 Push Ups

Circuit

D

EMOM 8 4 Dips 4 Burpees

Recovery

E

General Cool Down

2:00 Standing Straddle (Passive) 2:00 Couch Stretch (Each Side) :60s Table Rocks (:03s Pause in top position) :60s "Puppy Dog" Hold :60s Calf Stretch (Each Side)

Thursday
2020-11-5

Prep

A

Running Warm Up

2:00 - Jump Rope Drills 3 x Hip Mobility Drill (Each Side) 10 x Hip Bridge w/ T-Spine Reach :30s Couch Stretch (Each Side) :30s Calf Stretch (Each Side) :30s Table Rocks 5 x Inchworm w/ :20s Downward Dog Hold

B

Cardio

5 x 3:00

Recovery

C

Running Cooldown

:60s Calf Stretch (Each Side) 2:00 Standing Straddle (Passive) 2:00 Couch Stretch (Each Side) :60s Table Rocks (:03s Pause in top position) 3:00 Foot, Calf, & Ankle LAX Ball Mash (Each Side)

Friday
2020-11-6

Prep

A

General Movement Prep

3:00 - 5:00 Light aerobic warm-up (Jog, Jump Rope, Bike, Row, etc) 10 x PVC Dislocates :30s Couch Stretch (Each Side) 3 x Hip Mobility Drill (Each Side) :30s Table Rocks 10 x Cossack Squat 15 x Banded Squats 30 x Band Pull Aparts (Pronated Grip) 30 x Band Pull Aparts (Supinated Grip) :90s Working Through Personal Issues

B

Deadlift

3 x 5 @ 85 %

Circuit

C

7 Rounds 7 Pull Ups 14 KB Swings 7 Toes to Bar *Maintain a consistent pace throughout

Recovery

D

General Cool Down

2:00 Standing Straddle (Passive) 2:00 Couch Stretch (Each Side) :60s Table Rocks (:03s Pause in top position) :60s "Puppy Dog" Hold :60s Calf Stretch (Each Side)

Saturday
2020-11-7

Prep

A

Running Warm Up

2:00 - Jump Rope Drills 3 x Hip Mobility Drill (Each Side) 10 x Hip Bridge w/ T-Spine Reach :30s Couch Stretch (Each Side) :30s Calf Stretch (Each Side) :30s Table Rocks 5 x Inchworm w/ :20s Downward Dog Hold

Circuit

B

Run / Air Bike / Row / Ruck 45:00-60:00 Effort should be about 60%

Recovery

C

Running Cooldown

:60s Calf Stretch (Each Side) 2:00 Standing Straddle (Passive) 2:00 Couch Stretch (Each Side) :60s Table Rocks (:03s Pause in top position) 3:00 Foot, Calf, & Ankle LAX Ball Mash (Each Side)

Coach
More from Strategic Athlete
coach-avatar PJ Newton

Founder of Strategic Athlete & a former Marine Officer who has dedicated himself to helping military and tactical athletes obtain the strength, conditioning, & fitness to survive the battle & live a high quality functional life well into retirement.

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