Tactical Athlete: Training by Hunter Schurrer M.Ed., CSCS in TrainHeroic

Tactical Athlete

Performance Syndicate

Tactical, Tactical / Military, Functional Training, Law Enforcement, First Responders, General Fitness, Strength & Conditioning, Rucking
Coach
Hunter Schurrer M.Ed., CSCS

Whether you are currently serving or wanting to join special operations, part of the law enforcement community or a first responder, you have come to the right place for training.

This training is designed for those who's "sport" is bigger than a game. You need to have a combination of multiple skill sets to allow yourself the ability operate in a constant changing environment. If you're someone who cares about getting the results you want from your training, then welcome to The Performance Syndicate. We pull from the functional fitness world, weightlifting, bodybuilding, powerlifting, and gymnastics to build the best program to create the best athletes we can.

Our programs are all-inclusive from the time you start your session including warm up, activation, training and conditioning. We are constantly testing and adjusting training as we go so you will be able to see yourself respond to your hard work and your training will accommodate you accordingly.

Features
feature-icon
Access to Coach Hunter
Feedback via video analysis, direct messages and the message board.
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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
Recommended
Barbell and Bumper Plates // Dumbbells or Kettlebells // Pull up bar and squat rack // Medicine Balls // Plyometric Boxes // Open Area/Turf // Conditioning Equipment // Adjustable Bench // Bands
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Tactical Athlete: 2019-11-18

Prep

A

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Prep

B

Banded Activation 1

If you have access to mini bands, great if not, no worries and skip. They're cheap on amazon if you are interested in purchasing and worth it. Banded - Single Leg Internal and External Rotation x 10 ea - Squats x 10 - Forward and backwards walks in 1/4 squat stance - x 10 ea - Glute Bridge x 5 w/ ISO2 at top aka squeeze and hold

Prep

C

Tactical Athlete - Movement Prep 1

- In Place High Knee Pull to Reverse Lunge x 5ea Quad Walk x 5 ea Heel and Toe x 5 ea Lateral Squat x 5 ea Torso Twists x 10 ea Hip Circles x 10 ea Rollbacks to V-Sit x 10 Single Leg Groiner w/ Single Arm Reach x 5 ea Push Up x 10

Skill/Tech

D

Run Prep

Perform each movement for 5 yd Walk yd and then begin the next movement for another 5 yd Penguin Walk High Knee March w/ ankle push - controlled A Skip High Knee Skip High Knees

E

Build Ups

1 x 5 @ 25

F1

Back Squat

5 x 5 @ 45, 55, 65, 70, 75 %

F2

Band Pull-Apart

3 x 15

G1

Single Arm Db Half Kneeling Overhead Press

3 x 8

G2

Dead Hang

3 x 0:30

G3

Single Leg, Single Arm Db/Kb RDL

3 x 5

H1

TRX Row

2 x 12

H2

Single Arm Db Farmer's Walk

2 x 25

H3

Physioball Rollouts

2 x 10

Treadmill Intervals

I

On either a regular treadmill or if you have access to one, a self propelled treadmill such as a true runner or Woodway Curve. 8 rounds of 30 sec of running / sprinting 60 sec of recovery walk Run at a speed that is sustainable On December 2nd we will perform a running test to start the program off of.

Recovery

J

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Monday
Tactical Athlete: 2019-11-19

Prep

A

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Bridge Activation

B

Front Plank x 30 sec Side Plank x 30 sec ea Glute Bridge x 30 sec

Prep

C

Mobility Movement Warm Up

Self Ankle Mobility x10 ea Leg Swings x 10 ea - Front to Back, Side to Side Wall Slides - x10 Alt. Front Lunge x 5 ea Alt. Lateral Lunge x 5 ea SL RDL x 5 ea T-Spine Twist from Quadruped Position x 10 ea Scap Push Ups x 10 Single Leg Groiner w/ SA Reach x 5 ea

D

Box Jump

3 x 5

E1

Db Push Up with Alternating Row

3 x 8

E2

Alternating Db Curl Up + Hammer Curl Down

3 x 8

E3

SA Kettlebell Bottoms Up Walk

3 x 20

Aerobic Capacity

F

25 min of non-impact steady state at a conversational pace Please feel free to mix up machines you use for 25 min total.

Recovery

G

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Tuesday
Tactical Athlete: 2019-11-20

Prep

A

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Upper Body Activation 1

B

Back to Wall OH Arm Raise - x10 Alt. Shoulder Touches from Push Up Position x5 ea Banded Pass-Throughs x 10 Scap Pull Ups x 10

Tactical Athlete Movement Prep 2

C

High Knee Pull x 5 ea Quad Walk x 5 ea Split Squat x 5 ea Lateral Squat x 5 ea SL RDL x 5 ea Scap Push Ups x 10 T-Spine Twist x 5 ea Single Leg Groiner x 5 ea Rotating Push Ups x 5 Straight Leg Sit Up x 5

Prep

D

Plate Warm Up

w/ 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea

E

Snatch Grip Push Press + OH Squat

2 x 5 @ 0, 45 lb

F

Hang Power Snatch from Power Position

4 x 5 @ 45, _ , _ , _ lb

G1

Bench Press

5 x 5 @ 45, 55, 65, 70, 75 %

G2

Facepulls

3 x 10

G3

Glute Bridge March

3 x 5

H1

Pull-Up

8, 4, MAX, _

H2

DB Lateral Lunge

3 x 5

H3

Anti-Rotational Press

3 x 5

Machine Intervals

I

3 rounds You can mix up the machines of your choice. Do not use momentum based machines aka ellipticals or striders. Make sure you are the driving force 2 min at the fastest pace you can sustain Rest 75 sec and repeat for 4 total rounds.

Recovery

J

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Wednesday
Tactical Athlete: 2019-11-21

Prep

A

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Bridge Activation

B

Front Plank x 30 sec Side Plank x 30 sec ea Glute Bridge x 30 sec

Prep

C

Mobility Movement Warm Up

Self Ankle Mobility x10 ea Leg Swings x 10 ea - Front to Back, Side to Side Wall Slides - x10 Alt. Front Lunge x 5 ea Alt. Lateral Lunge x 5 ea SL RDL x 5 ea T-Spine Twist from Quadruped Position x 10 ea Scap Push Ups x 10 Single Leg Groiner w/ SA Reach x 5 ea

D

Broad Jump

3 x 3

E

2 Mile Run

Recovery

F

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Thursday
Tactical Athlete: 2019-11-22

Prep

A

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Prep

B

Banded Activation 2

If you have access to mini bands, great! If not, no worries. If you are interested in buy some they are cheap and worth it. - Banded Double Leg Internal / External Hip Rotation x10 ea Squat x 10 Lateral Walk x 10 steps ea way

Tactical Athlete Movement Prep 3

C

Neck - Front / Back, Ear to Shoulder, Twist x 5 ea Shoulder Circles x 10 Hands Open and Squeeze x 10 Wrist Circles x 10 ea Elbow Circles x 10 ea Egyptian x 10 ea Arm Circles x 10 ea Torso Twists x 10 ea Hip Circles x 10 ea Knee Circles x 10 ea Ankle Circles x 10 ea High Knee Pull x 5 ea Quad Walk x 5 ea SL RDL x 5 ea Split Squat x 5 ea SL Groiner w/ SA Reach x 5 ea Squat x 10

D

Pogo Jump

2 x 5

Prep

E

Front Rack Bar Prep w/ Bar

Elbow Turn Over x 5 Clean Grip Stretch x 5 each way in front Clean Grip Stretch x 5 each way in back RDL x 10 Front Squat x 10

F

Hang Power Clean from Power Position + Front Squat

4 x 5 @ 45, _ , _ , _ lb

G1

Trap Bar Deadlift

5 x 5 @ 45, 55, 65, 70, 75 %

G2

Alternating Db Incline Press

3 x 8

H1

Single Arm DB Row

3 x 10

H2

Glute-Ham Raise

3 x 5

I1

Kb High/Low Carry

2 x 20

I2

Hanging Knee Raise

2 x 10

Feats of Strength Friday!

J

Every Friday we will have a different challenge and a leaderboard to go with it. These are always optional and just a test to challenge yourself. This week, 25 reps of kb or db goblet squat with 1/2 your bodyweight. Once you pick up the bell, don't put it down until you complete the reps. Get after it and record your results!

K

Rowing Ergometer

2 x 1000

Recovery

L

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Friday
Tactical Athlete: 2019-11-23

Play

A

Go for a hike, a ruck, play a game, beach, whatever it may be. Mentally keep the mind fresh with something you enjoy.

Recovery

B

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Coach
coach-avatar Hunter Schurrer M.Ed., CSCS

Hunter is an S&C coach who oversees the training of SOF soldiers on a daily basis. He came from the collegiate world prior & is dedicated to the relentless pursuit of increasing his athletes capabilities. Hunter is CSCS with the NSCA, a Level 2 Coach with USAW, certified in Myokinematic Restoration from the Postural Restoration Institute & is certified in Blood Flow Restriction Rehabilitation.

closer-image-1
closer-image-2
Working with TPS

At the end of the day The Performance Syndicate is for those who are willing to take ownership of their life. The ability to train is a gift and should be something to challenge and improve upon who we are. Don't sacrifice the gift, embrace it help ensu

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this training for?
This program is designed for anyone in the tactical realm or wanting to be prepared of a multitude of tasks. We cycle through strength, muscular endurance, & tasks such as rucking & overall movement improvement so you don't have to worry about your physical capabilities being a limiting factor.
What if I miss a day?
You can easily adjust or go back to sessions on previous days to make sure you get everything in.
What if I have questions or don't have access to specific equipment?
With the easy to use message boards or direct messaging with Coach Hunter, we can adapt to what you have to get the most out of your training.
Join Your Virtual Gym

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

Tactical Athlete
screenshot1
Tactical Athlete
screenshot2
Tactical Athlete
screenshot3