TAC ALPHA

Swole Town

Tactical, Functional Fitness, First Responders, Law Enforcement

Coach

Mike Richardson

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.

$39 / mo

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Training Designed from Real Experience

From my time in the US Army (Infantry), to Federal Law Enforcement, time on SRT teams, and training special ops candidates, Firefighters, and other high level athletes, this programming is NOT cut-and-paste. It's designed from experience and a lot of trial and error... This programming is born out of Blood, Sweat and Tears..

Built From The Home Gym

All of our training is designed with the home-gym in mind. You can perform the training from a home gym, commercial gym, crossfit box, or anywhere else you've got basic, fundamental equipment.

Train With a Purpose

This program is designed specifically to make you a stronger, more powerful and better conditioned athlete. A large emphasis is placed on strength and power, but we will cover all bases, ensuring you both look the part, AND can back it up anytime. Alphas only....

We're Right Behind You

You'll have access to coaches who can answer questions, critique your form or offer guidance in any way you need. It's like having a trainer beside you for a fraction of the cost.

Community

Train with others who hold themselves to a higher standard. We're building a community of people who want to be the best version of themselves. You won't be going it alone. You've got a team AND a coach by your side.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Your goals are my goals. Your success is my success.

Programming 7 days per week

Daily training that’s accessible and challenging for athletes of all levels. 4-5 lifting days (depending on the cycle), 1-2 Cardio/Recovery days.

Exercise Video Guidance

Instructional videos for every movement to make execution easy and eliminate any confusion

Detailed, expert instruction

I want this program to be as close to having a trainer beside you as possible. The training is fully scalable to your current level.

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.

Equipment

Required

Standard Home-Gym Equipment (Barbell, Rack, Plates) // Dumbbells/KB // Pull up Bar // Resistance Bands // Fortitude

Recommended

Dip Bars // Sled

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

TAC ALPHA - 4-24-23 - THE GRIND

Med Ball Slam to Box Jump

1 x 15

Zercher Squat

5, 3, 1

Seal Rows

5 x 5

Snatch Grip RDL

3 x 8

Neck Extensions

2 x 20

Squat - Lunge - Step Up Complex

Monday

TAC ALPHA - 4-25-23 - CARDIO

Active Recovery

1 x 30:00

Tuesday

TAC ALPHA - 4-26-23 - CLUSTERF***

Rear Delt Swings

3 x 15

Close Grip Bench

3 x 6

DB Hang Snatch

1 x 10

Dips

1 x 10

Push-Up

1 x 10

Incline DB Hammer Curl

2 x MAX

Dumbbell Pullover

2 x 12

Neck Flexion

2 x 20

KB Russian Twist

3 x 20

Wednesday

TAC ALPHA - 4-27-23 - CARDIO/RECOVERY

Cardio

1 x 30:00

Thursday

TAC ALPHA - 4-28-23 - CAT/POWER

Weighted Pogo Jumps (bilateral)

3 x 10

Single Leg Front/back Pogo Jumps

2 x 10

Bulgarian Split Squat Jumps

3 x 8

Barbell Deadlift

1 x 36

Towel Pull Ups

3 x MAX

Farmer Carries

5 x 40

Explosive Repeat - Broad Jump

5 x 40

DB Walking Lunges

5 x 40

Friday

MOVE N'RUCK

Tactical Pro-Agility Drill

1 x 20

Ruck

1 x 4

Saturday

FULL REST

Rest

Coach

More from Swole Town

Mike Richardson

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.

Your time is now

No more wasted workouts. No more copy and paste BS. Evolve to the next level with TAC ALPHA

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FAQs

How long are your training sessions?

Training sessions should last around 1 hour, give or take. This includes warm up. With a few exceptions, such as longer rucks.

Why is this program better than others?

There are many solid programs.. and there are multiple paths from point A to B. TAC ALPHA is a hard-hitting, constantly evolving blend of strength, conditioning and fortitude. It's unique and highly effective at creating well-rounded, strong, savage tactical athletes.

Can I do this program from my home gym?

Absolutely. Assuming you've got at least a base level of required equipment: squat rack, barbell, plates, dumbbells, resistance bands/cables.

Are you available if I need help with something?

Yes. I will be there to assist with anything from general questions to more advanced questions on your form/technique. Your success is my success and I'm all about it.

Who is this Training For?

This training program is for men (or women) looking to get stronger and be the highest level version of themselves possible. This is not for the faint of heart or beginners

The Proof

Mike Richardson

Coach

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."

Robert Savage

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

TAC ALPHA