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):
Inside you'll find:
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:
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)
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)
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)
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)
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)
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)
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.
When you join a team you’re getting more than programming, you’re joining an online community.