The Synergist Effect

Coach
Catherine Paape

Built for the tactical athlete. Whether you are military, police, fire, or any realm within the tactical world, this program offers a progressive strength and conditioning platform to optimize performance, longevity, and preparation within the job field.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
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Monday
TACAOPS 1:1M

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

C

Build Ups

3 x 30

D

Falling Starts

3 x 20

E1

Reverse Lunges

3 x 10

E2

Band Pull-Apart

3 x 10

F1

RDL

3 x 8

F2

Med Ball Arch Chop

2 x 10

G1

Plank Tricep Extension

2 x 10

G2

Bent Over Rear Delt Fly

2 x 15

Conditioning

H

Transfer between movements smoothly. Rest as needed, quality over speed on this. Farmers Carry 50yds Run 50yds (25yds down and back) 4 Rounds total

Recovery

I

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Tuesday
TACAOPS 1:1T

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Leg Swings x10 Alt Lunges x10 Hip Circles x10 Fire Hydrants x10

Skill/Tech

C

Run Prep

Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds B Skip 20yds High Knees 20yds

D

Build Ups

2 x 30

Conditioning

E

Mile time should be about 1 minute slower than fastest pace. Continue the same pace for your 800. Focus on breathing patterns and heart rate. They should be controlled and steady. If not, your pace is too fast. 1 mile run Rest 5 minutes 800m run

Recovery

F

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Wednesday
TACAOPS 1:1W

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Glute Bridge w/ Reach x10 Lateral Squat x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Inchworms w/o Push up x5 Scap Push Up x10 Lateral March x10yds

C1

Bear Plank to wall support

2 x 0:20

C2

Banded Pass Through

2 x 10

Prep

D

Plate Prep

Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly

E1

Bench Press

6, 6, 4, 4 @ 80, 80, 85, 85 %

E2

Half kneeling face pull

3 x 15

F1

Single arm landmine press

3 x 8

F2

Landmine Lateral Squat

3 x 6

G1

Paloff Press

2 x 10

G2

Quadruped T Spine Rotation

2 x 10

Circuit

H

Steady State Conditioning: Non-impact (row, bike, elliptical, etc) for 10 minutes minimum. Keep HR around 65%

Recovery

I

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Thursday
TACAOPS 1:1TH

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Conditioning

B

Movement Prep

Leg Swings x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds

Conditioning

C

Run Prep

Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds B Skip 20yds High Knees 20yds

Conditioning

D

Working on breathing mechanics. Aim to breathe through the nose only. If you are gasping for air, your run is too intense. Bring down the pace and stay relaxed. This is not a break-off workout. Run 1 minute, Walk 2 minutes 8 Rounds total

Body Weight Series

E

5 minute rest after the running. Full recovery. 30s of each movement, rest as needed between each. 2 rounds total Fire hydrant (each side) Side plank (each side) Inchworm (no push up)

Recovery

F

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Friday
TACAOPS 1:1F

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Rev Lunge w/ Twist x10 Lateral Squat x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Groiner w/ Reach x10

C

Hip Airplane

1 x 10

D

Sit Out

2 x 30

E1

Barbell Deadlift

6, 6, 4, 4 @ 80, 80, 85, 85 %

E2

90/90

2 x 10

F1

Pull-Up

MAX, 50, 50

F2

Isometric Lunge Hold

2 x 0:20

G1

DB Lateral Step-Up

3 x 8

G2

Dead Bug

3 x 10

H

Plate Push

6 x 30

Recovery

I

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Coach
coach-avatar Catherine Paape

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