Effective Fitness Training
- Get stronger, build muscle, fill out your uniform, and become a better Tactical Athlete.
- This is a program built for tactical athletes to pack on muscle.
- Train with the most up to date scientific principles
- Follow our 12-week training cycles that are built using 4-week training blocks
- During the first 3 weeks of each block, the number of hard sets will increase as well as the sets will be taken closer and closer to failure.
- After that 3rd week, we will take a small deload and then switch up the exercises for the next block.
Example:
Week 1 - 3 sets of 10 reps (stay ~3 reps away from failure)
Week 2 - 4 sets of 10 reps (stay ~2 reps away from failure)
Week 3 - 4-5 sets of 10 reps (stay ~1 reps away from failure)
Week 4 - Deload
- The best part is, you don't have to think about any of that.
- We will tell you everything you need to know for every workout.
5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Police Posts - Squat Warm Up
1-2 Rounds Banded Monster Walks to fatigue 8 Tempo Goblet Squats with a 3/2/3/0 tempo (3 seconds down, 2 pause, 3 seconds up) 10 Single Leg RDLs, each leg Sumo Squat Stretch 30-45 seconds 10 Push Ups 10 Pull Ups
B
Back Squat
3 x 5
C
Romanian Deadlift
D
Dumbbell Walking Lunges
5 x 20
E
Gliding Hamstring Curl
3 x 10
F1
L-Sit
F2
Suitcase Carry
Recovery
G
Squat Cooldown
2-3 Rounds 10 reps of Down Dog to Seal 10 reps Toe Touch Squat 30-45 seconds Couch Stretch (each side) 30-45 seconds Instep Stretch (each side)
Prep
A
Bench Prep 2
2-3 Rounds 6-8 Scap Pullups 8 Cuban Press (light weight) 8 Tempo Pushups (3 second down, 3 second hold, 3 second up) Then 10 Burpees
B
Bench Press
3 x 5
C
Lat Pulldown
5 x 10
D
Close Grip Dumbbell Bench Press
3 x 15
E
Gorrilla Row
F1
Standing DB Press
3 x 10
F2
Alternating DB Hammer Curl
3 x 20
Circuit
G
3 Rounds For Time: 30x Walking Lunges (15 each leg, bodyweight) 5x Man Makers
Recovery
H
Horizontal Pressing Cooldown
Upper Body Joint Circles 20 seconds each part T-Spine Foam Roller 60 seconds Pec Doorway Stretch 60 seconds each side
A
Staple Tactics
Recovery
B
Recovery AMRAP 5
3-5 Rounds 10x Lateral Lunges (bodyweight only) 5x Deep Sumo Squats (bodyweight only) 30 sec. Couch Stretch R/L 30-45 sec. Twisted Cross R/L 8-10x Press Ups 5-10 minute Walk
Prep
A
2 Rounds 5x Inchworm + Pushup 10-15x each side Fire Hydrant 10x Lateral Lunge (5 each direction) 10x Superman Back Extensions
B
Box Jump
3 x 5
C
Deadlift
3 x 3
D
Heels Elevated Squats
5 x 10
E
Lateral Lunge
3 x 10
F
Jumping Calf Raise
G
Hanging Oblique Circles
Recovery
H
Deadlift Cool Down
1/2 Kneeling Adductor Lunges 15 each side with light KB World's Greatest Stretch 30 seconds each side Supine hip rotation 30 seconds total Reverse Toe Touches 30 seconds total
Prep
A
Pressing Warm Up 1
2 Rounds: 20-30 seconds of Plank Pull Throughs with light weight 10 Push Ups with SLOW TEMPO, slow down, pause, then slow up 20 Band Pull Aparts 15 Lateral Raise with External Rotation Hang on a pull-up bar for 15-30 seconds
B
Strict Press (barbell)
3 x 5
C
Pullup Push Away
D
Incline DB Bench Press
5 x 12
E
T Bar Row
5 x 10
F
Hammer Curl
3 x 15
G1
Face Pull - Cable
5 x 12
G2
Split Stance Overhead Tricep Extension
5 x 12
Recovery
H
General Cooldown
Foam roll/lax Ball tender areas for 5-10 minutes Then 2 Rounds 1 minute Sumo Squat Stretch 1 minute Instep Stretch R/L 1 minute Puppy Dog
Prep
A
Sprints Prep 2
2-3 sets of: 20x Air Squats 10x Cossack lunges EACH way 50m Backpedal 100m Run easy pace
Sprints
B
200m Sprints Complete 5 rounds of 200m Sprints. Start at 60% pace and work your way up to 90-95% pace. Put your fastest time in the leaderboard!
Circuit
C
10 Rounds for time: 5x Kettlebell, Dumbbell or Sandbag Thruster 10x Med Ball Slams Put your time in the leaderboard!
Recovery
D
Cool Down - Active Recovery
Foam roll sore areas of body for 5 min Up/Down Dog x 10 reps Floor Angel x 20 reps Facet Gaping 1-2 min or 7 deep breaths on each side Thoracic Extension on Foam Roller 2-3 min total Hero Stretch 1-2 min
Effective Fitness
We are a team of Police Officers, Strength & Conditioning Coaches, Defensive Tactics Experts and Physical Therapists working together to achieve one goal: Making more effective Police Officers.
When you join a team you’re getting more than programming, you’re joining an online community.
Effective Fitness - Tactical Bodybuilding
Effective Fitness - Tactical Bodybuilding
Effective Fitness - Tactical Bodybuilding
