Tailboard S&C
Tailboard Strength & Conditioning
What 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. $10 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.
A
Front Squat
4 x 3 @ 60 %
B1
Box Jump
4 x 20 @ 24
B2
DB Rear Foot Elevated Split Squat
4 x 8 @ 7
B3
KB double leg RDL
4 x 12 @ 7
Conditioning
C
15 Min AMRAP
15 Min. AMRAP - 30 sec. Sandbag over shoulder 75/50 - 10 Cals Assault Bike - 10 Air Squats - 10 Burpees
Zn. 2
A
45-60 Mins. Zone 2 Aerobic Conditioning. Just keep it truly easy. We'll start working on building/maintaining the aerobic base and improving efficiency. Options: rower bike stairstepper jog/easy run
A
Barbell Bench Press
3, 3, 3, MAX @ 80 %
B1
Close Grip Bench Press
3 x 15 @ 135 lb
B2
DB Push Press
3 x 10 @ 80 lb
C1
1-Arm DB Row
3 x 8 @ 75 lb
C2
Ground to Overhead
3 x 10 @ 45 lb
Circuit
D
15 Min. AMRAP - SkiERG 10 Cals. (If no SkiERG available sub for Rower) - 100ft Sand Bag Carry @150/75 - Pullups 10 reps Alternatives: SkiERG = Rower 15 cals Sand Bag Carry = Front Rack KB Carry
A
Barbell Deadlift
5 x 5 @ 70 %
B1
Barbell Hip Thrust
3 x 8 @ 7
B2
Front Foot Elevated Split Squat
3 x 8 @ 7
4 Rounds For Time
C
4 Rounds for time - 100 ft Farmers Carry AHAP - 15 KB Dead Lift - 15 KB Swing - 10 Hanging Knee raises
20 Min. EMOM
A
20 Min EMOM - 10 cals Air Bike - 20 Push ups - 100 ft Sand Bag Carry - 10 Pull ups
E3MOM for 7 Rounds
B
21 minutes total E3MOM for 7 rounds - 10 cals SkiErg - 10 Single KB clean and press /per arm - 10 KB Swings
10 Min. EMOM
C
10 Min. EMOM - Max Rep weighted pullups - Max Rep weighted Dips
A
Run
1 x 3
A
Burpee
1 x 100
Riley Sheldon
Working as and with Firefighters and tactical athletes since 2014, 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.
You've been looking for a program. This is it. Six days a week, $10 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
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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
