This program is a place where I document my own training program., for anyone wishing to follow along.
The goal is to be a well rounded machine.. big, strong, and ready to back it up.
New training will be posted every week with full instructions and video demonstrations.
You'll have my full attention for any necessary substitutions or modifications.
The programming is designed from a home-gym setup, and is Tactical/Hybrid in nature with a heavy focus on being balanced...
Strong, powerful, explosive and well-conditioned is the goal.
I'll be moving in 3 week waves with a broader macrocycle of around 12-16 weeks. We will deload every 4th week.
This training would be ideal for those who are a 30+ looking for solid structure and being well-rounded monsters.
We'll be handling agility work, explosive training, strength work, and conditioning. We'll also make sure we're hitting just enough volume to stay Swole.
A
Med Ball Slam to Box Jump
1 x 15
B
Zercher Squat
5, 3, 1
C
Seal Rows
5 x 5
D
Snatch Grip RDL
3 x 8
E
Neck Extensions
2 x 20
F
Squat - Lunge - Step Up Complex
A
Active Recovery
1 x 30:00
A
Rear Delt Swings
3 x 15
B
Close Grip Bench
3 x 6
C1
DB Hang Snatch
1 x 10
C2
Dips
1 x 10
C3
Push-Up
1 x 10
D1
Incline DB Hammer Curl
2 x MAX
D2
Dumbbell Pullover
2 x 12
E
Neck Flexion
2 x 20
F
KB Russian Twist
3 x 20
A
Cardio
1 x 30:00
A1
Weighted Pogo Jumps (bilateral)
3 x 10
A2
Single Leg Front/back Pogo Jumps
2 x 10
A3
Bulgarian Split Squat Jumps
3 x 8
B
Barbell Deadlift
1 x 36
C
Towel Pull Ups
3 x MAX
D1
Farmer Carries
5 x 40
D2
Explosive Repeat - Broad Jump
5 x 40
D3
DB Walking Lunges
5 x 40
A
Tactical Pro-Agility Drill
1 x 20
B
Ruck
1 x 4
A
Rest
ISSA Tactical Conditioning Specialist, Former Army 11B Infantry, Federal LEO. Mike has trained Special Ops Candidates, MMA fighters, powerlifters and is the creator of Swole Town, Forged Female and multiple tactical Programs.
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Verified Athlete"I've been training for over 20 years and have evolved my training to where it is now, which is exactly what you see here. At 40 years old I'm still crushing it in the gym. This is my lifestyle."
Muay Thai, Powerlifting, LEO
Verified Athlete"I've lost over 80lbs on this program, and Coach Mike has worked closely with me to monitor progress. I've Gotten stronger on everything...600lb Deadlift, and still well conditioned. Highly recommend!"
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