Tactical Strength and Conditioning

War Hog Barbell

Tactical / Military
Coach
Kyler Barracks

Selection, combat, training, and bravery. When it comes to tactical athletes we need to be at our best at a moment's notice. There is no room for weakness. That is why this program is for you. Whether you are getting ready for selection, combat, or want to just move ahead of your peers, this program will improve your abilities. Let's be honest tactics are only as good as the body is able to enact them. Without a strong body the mind will buckle and your tactics will crumble. Get yourself in fighting shape for you never know when that call will come!

$50 / mo
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Strength
You need strength on the battlefield. To carry your ruck, your gear, and worst case your buddy when they are injured. Don't be the one that can't pull their own weight.
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Speed
Whether loaded or unloaded, you need to move fast. Don't be the liability because you can't keep up. This program will increase your speed.
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Power and Explosiveness
You need to move fast but also at a moment's notice. You need to have the power to get whatever is in your way out of it! Let no obstacle stand in your path
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Conditioning
Outlast your foe and draw inspiration from those you lead. It's lead from the front not direct from the back!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is lame. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Kettlebell
Recommended
Machines // Ruck // Flack // Bands and Chains // Box Jumps
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Active Recovery Day

A

Walk

1 x 1

Monday
Strength/Hypertrophy Lower

A1

Goblet Squat

4 x 25

A2

Russian KB Swing

4 x 25

A3

Seated Leg Curl - Banded

@ 25

B

Front Squat

_ , _ , 4, 4, 4, 4, 4

C

Bulgarian Split Squat

3 x 8

D1

Hip Thrust

8, MAX

D2

Donkey Calf Raise

6, MAX

E

Walking Lunges

1 x 300

Tuesday
Strength/Hypertrophy Upper

A1

Incline DB Bench Press

4 x 25

A2

Chest-Supported DB Row

4 x 25

A3

Skull Crushers - Deep

4 x 25

B

Seated Shoulder Press - Straight Bar

_ , _ , 4, 4, 4, 4, 4

C

DB Bench Press

3 x 10

D

Chest Supported Lateral Raise

3 x 8

E

Pull-Up

10, 10, MAX

F

Ammo Can Press

1 x 120

Wednesday
Water Confidence - Strokes

Prep

A

Swimming Warm Up - Military

Basic Swimmers - Slick Intermediate Swimmers - Cami Bottoms Advanced Swimmers - Full Camis 600 meters: (in any order) 200 Side Stroke (Do both sides in this) 200 Breast Stroke 200 Crawl Stroke

B

Combat Side Stroke

5 x 100

C

Brick Tow - Side Stroke

@ 10:00

Conditioning

D

Swim Circuit

Slick no matter what the level 3 rounds: (change the exercise at the end of the pool each round) Crawl Stroke - 50m 20 push ups/ 50 Flutter kicks feet in water/ 30 Air Squats Breast Stroke - 50 m 15 gutter ups/20 Pull ups if there is a bar available/ 30 supine leg lifts feet in the water

Thursday
Dynamic/ Hypertrophic Work

A1

Banded Belt Squat - Wide Stance

3 x 25

A2

Dimmel Deadlift

3 x 25

A3

Lying Leg Curl - Banded

3 x 25

B1

Sumo Deadlift - Deficit

8 x 4 @ 40 %

B2

Box Jump Over

8 x 4

C

Hack Squat

2 x 12

D

Seated Good Morning

3 x 8

Friday
Water Confidence - Treading

Prep

A

Swimming Warm Up - Military

Basic Swimmers - Slick Intermediate Swimmers - Cami Bottoms Advanced Swimmers - Full Camis 600 meters: (in any order) 200 Side Stroke (Do both sides in this) 200 Breast Stroke 200 Crawl Stroke

B

Deep End Tread

6 x 2:00

C

Underwater Brick Walk

1 x 200

D

Deep End Tread

1 x 15:00

Saturday
Land Based Fitness

A

Ruck - Running

@ 4

B1

Cable Row - Low to High

2 x 12

B2

Barbell Shrug

2 x 8

B3

4-Way Neck - Harness

2 x 10

C1

Rear Delt Fly - Chest Supported

3 x 8

C2

DB Bicep Curls

3 x 15

D

Push-Up

2 x 1:00

E

Wenning Plank

2 x 1:00

Coach
More from War Hog Barbell
coach-avatar Kyler Barracks

Head Coach. Dedicated to both the art and science of training. Coach Kyler has spent many years in the infantry as a scout sniper for the USMC. He knows what it means to push the limits. With his focus switching from the War on Terror to the war on weights he sends the same level of dedication to making sure he gets it right.

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Harder to kill but you never will!

The community I come from has a saying; Be an asset not a liability. Which do you choose?

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