Tactical Athlete Program

High Performance Warmup - A

1st - "Light Cardio" Pick from any of the following options - Run 800m (or half mile) 500m Row Versiclimber - 200ft climb Jump Rope - 3 rounds of 1 min. On : 1 min. Off Bike - 5 min. Elliptical - 5 min. Treadmill Run - 5 min. then... - "Movement Prep" Perform the following dynamic stretches in any order you'd like - Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse Lunge with twist - 5ea. side then... - "Mobility & Activation" Seated T-spine rotations - 5ea. side Band Pullaparts - 15-20 reps

Power Clean

3 x 5 @ 60 %

DB Bench Press

3 x 10

Russian KB Swing

3 x 12

TRX W Deltoid Fly

3 x 15

15 min. AMRAP Air Squats x 20 Pushups x 20 Situps x 20 // *Complete as many rounds as possible within the 15min.

Cooldown (Total Body)

Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

High Performance Warmup - B

First - "Activation" Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... "Movement Prep" Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse Lunge with Twist - 5 ea. side Then... "Mobility" Toe touch progression - 2-3 sec. reps in ea. position (2 sec. holds) Side lying hip quad Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) Ankle Dorsiflexion (can be performed with or without band) - 3 reps ea. side

Back Squat

3 x 5 @ 75 %

DB Push Press

3 x 6

Inverted Row

3 x 10

Plank w/ alternating arm reach

3 x 10

Aerobic Power Intervals

Exhaustive Tempos 40 sec. Sprint : 20 sec. Rest x 10 - 20 reps *Perform the intervals on any one of the following - Treadmill Curve Treadmill Versaclimber Bike Jacobs Ladder Assault Bike

Cooldown (Total Body)

Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

High Performance Warmup - C

1st - "Light Cardio" Pick from any of the following options - Run 800m (or half mile) 500m Row Versiclimber - 200ft climb Jump Rope - 3 rounds of 1 min. On : 1 min. Off Bike - 5 min. Elliptical - 5 min. Treadmill Run - 5 min. then... "Movement Prep" Perform the following dynamic stretches in any order you'd like - Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse Lunge with twist - 5ea. side then... "Mobility & Activation" med ball slams or pushups - 10-15 reps side lying t-spine rotation - 4-5 reps ea. side

Snatch

3 x 3 @ 70 %

Pull-up

3 x MAX

3 Rounds for Time Thrusters x 10 Lungewalk x 20 ea. MB slams x 20

Cooldown (Total Body)

Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

Run Specific Warmup

Movements can be done moving or in a stationary position - Knee Hugs - 5 each leg quad stretch - 5 each leg leg cradle - 5 each leg leg swings - 10 each leg both forward & backwards and side to side reverse lunge with a twist - 5 each worlds greatest stretch - 2-3 reps each side inchworm - 5 reps prone calf stretch - 2-3 reps each side glute bridge - 10 reps each leg

Run

For Completion

Cooldown (Total Body)

Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side