Tailboard S&C
Tailboard Strength & Conditioning
First Responders, Functional Fitness, Weightlifting, Multi-sport, Powerlifting, Functional Training, General FitnessWhat is Tailboard S&C? Tailboard Strength & Conditioning is a weekly training program designed to make you stronger, faster, and more durable — without the guesswork. Built by a firefighter who competes in strongman and runs marathons, this isn’t one-dimensional training. It’s a well-rounded program that respects your time and delivers results. Who is it for? Anyone who’s tired of spinning their wheels. Whether you’re new to structured training or a seasoned athlete looking for a smarter plan, Tailboard meets you where you are. Every level is welcome. What’s included? 6 days of programming per week, updated every single week so the plan always stays fresh and intentional. You also get full access to community boards to train alongside others, leaderboards to track your performance and stay competitive, and direct coach access so you’re never left on your own. The bottom line. $15 a month. No fluff, no filler — just consistent, well-built programming from a coach who trains the same way he programs. Show up, do the work, get results.
Warmup
A
-5-10 Mins. Easy Stationary Bike -10 Air Squats -10 Leg Swings/ per Side -5 walking lunges/ per side
B
Back Squat
4 x 6-8 @ 70 %
C1
Front Squat
3 x 8 @ 7
C2
Barbell Lunge
3 x 8
E3MOM
D
Every 3 Minutes on the minute. 4 Rounds -12 KB Goblet Squat (Heels Elevated) -10 Hanging Knee Raise -12 DB Split Squats (6 per Leg)
A
1-mile Run
1 x 1
Warmup
A
-20 Alt. Arm Swings -10 scapular pushups -5 Pullups
B
Strict Press
4 x 8-12 @ 65 %
C
Weighted Dips
5 x 5 @ 8
D1
DB Z Press
3 x 8-10 @ 7
D2
Weighted Push Up
3 x 12 @ 8
For Quality
E
4 Rounds for Quality - :30 starfish plank/ per side - 10 toes-2-bar or Hanging Knee Raises - 12 KB Plank Pull Throughs
A
Active Recovery
Warm UP
A
-5-10 mins. walk/bike -10 Leg Swings each leg -10 Glute Bridges -10 Air Squats
B
Deadlift
4 x 6-8 @ 70 %
C1
Zercher Squat
3 x 12 @ 7
C2
Db RDL
3 x 10-12 @ 7
D
Partner Nordic Hamstring Curl
3 x 12-15
3 Rounds For Time
E
-15 Cals. Assault Bike -10 KB Cossack Squats -10 KB Swings -15 Bicycle situps
Warmup
A
-10 Scapular pushups -Dead Hang :30-1:00 -10 Pushups -20 Arm Swings
B
Bench Press
4 x 6-8 @ 70 %
C1
Barbell Row
3 x 8-10 @ 8
C2
DB Arnold Press
3 x 10-12 @ 7
D
Barbell Incline Bench Press
3 x 6 @ 8
12 Min. AMRAP
E
-10 Dips -10 Chin-ups -200m Run
A
Assault Bike
5 x 2:00 @ 10
15 Min. AMRAP
B
-50 Yards Waiters Walk/ per Arm -15 AKBS -15 Alt. KB Clean and Press -15 High Plank KB Pull Throughs
C
Run
1 x 10:00
Riley Sheldon
Working as and with Firefighters and tactical athletes since 2014; CPT, Strongman competitor, and marathon runner. I built Tailboard for the person who's done guessing - simple, effective programming to get stronger, faster, and built to last. I love throwing down with my friends, and nothing brings me more joy than getting to share in their accomplishments.
You've been looking for a program. This is it. Six days a week, $15 a month, and a coach who's been there. There's no reason to wait and no excuse not to start. The only thing standing between you and a stronger, faster, and more durable version of yoursel
Start My 7-Day Free Trial
Joel Masi
Firefighter, Endurance athlete & Father
Verified Athlete""Hate giving myself atta boys, but i need to in order to give Tailboard SC some credit for keeping me in the gym and helping with the drive toward certain fitness goals. He finally got me there at the ripe young age of 42, i was stoked to finally join the 1000lb club. Thanks Riley, much appreciated."
When you join a team you’re getting more than programming, you’re joining an online community.
Tailboard S&C
Tailboard S&C
Tailboard S&C
