The Tactical Athlete

TactiCool Athlete Performance

Tactical, Tactical / Military, Strength & Conditioning, First Responders, Law Enforcement, Functional Fitness
Coach
Vinnie Belviso

If you are a member of the military or a first responder, "The Tactical Athlete" (TTA) is made for you.

TTA strives for results in three key areas: (1) Fighter-Like Conditioning, because your weight room strength does you no good if it does not carry over to the field. (2) Explosive Strength and Power, so when a situation arises you are physically prepared to handle it. (3) Look Good Naked by getting the results you want.

You are not a bodybuilder. You are not a powerlifter. You are not a competitive athlete.

You do likely work long hours and have a more demanding schedule than most. TTA has your hectic schedule in mind, condensed into 3 primary weekly workouts that will help with mobility for injury prevention, power and agility to make you operator AF, build brute strength, and help you gain that toned, athletic look....in under 4 hours, weekly. Additionally, there are 3 secondary weekly workouts geared towards energy system development to keep you in top shape and ready to crush any PT test.

Train to perform better when it matters most with TTA.

$29 / mo
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Fighter-Like Conditioning
No matter if you are in a foot pursuit, climbing multiple floors weighed down with gear, or carrying someone that needs your help, your conditioning will be put to the test. None of these things look similar to slow jogging aimless miles. TTA includes targeted conditioning to help improve performance in actual job-related scenarios while still keeping you PT ready.
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Explosive Strength and Power
Strength is a major component for improved performance and overall health, plus who does not like setting new PR's in the gym? However, it is not the end all be all in the real world. Through the condensed conjugate method TTA will routinely have you pushing to improve your maximum capacity in the gym while training you to be able to apply that force when you need it the most.
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Look Good Naked
Pack on some muscle. Build your athleticism. TTA uses a hybrid method of programming to train you like an athlete while treating you like a working professional that does not have countless hours to dedicate to training and keeps you fresh outside of the gym. Look and feel better, get the results you want, stay ready to go when called.
Features
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Access to your coaches
I am here to help you. Send me videos, ask me questions.
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Programming 6 days per week
3 primary workouts completed in 45-75 minutes per session. 3 secondary workouts for when your schedule allows it.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Notes provided on each exercises to outline the overall goal and give specific instruction for how to perform.
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Delivered through TrainHeroic
The app makes it easy to track your progress and make goals...the keys to proper progressive overload.
Equipment
Required
Barbell // Trap Bar // DB's // Medicine Ball // Something to jump on
Recommended
KB's // Resistance Bands // Weight Vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-01-09

Conditioning

A

Dynamic 1

5-10 each side/per exercise

B1

Reactive DB Squat Jump

2 x 3

B2

CM Box Jump

2 x 3

B3

1/2 Kneeling KB Hip Opener

2 x 6

C1

Squat: BB Back

3 x 5 @ 62.5, 65, 67.5 %

C2

Pull-Up Wide Grip ISO Hold

2 x 30

D

Bench Press: BB

5, 3, 3, 3, MAX @ 50, 60, 70, 80, 90 %

E1

DB Incline Bench Press

3 x 12

E2

Kroc Row

3 x 20

E3

DB Lateral Raises

3 x 15

F

Tricep Rope Pulldowns

4 x 12

G

Back Extension

2 x 15

Tuesday
2023-01-10

Circuit

A

30-40 yards on each Should be continuous...be light, feel athletic, elevate your heart rate

B1

Pogo: Vert

1 x 30

B2

Pogo: Single Leg

2 x 30

B3

Pogo: Max Height

1 x 8

Circuit

C

2x30 yards each Walk back rest between each rep Max effort on these

D1

Sprint: Walk-In Start

5 x 10

D2

Sprint: Roll-in Start

4 x 20

D3

Sprint: Staggered Start

4 x 30

E

Suitcase Carry

1 x 10:00

Wednesday
2023-01-11

Conditioning

A

Dynamic 1

5-10 each side/per exercise

B1

KB Swing

2 x 10

B2

Seated Single Leg Box Jump

2 x 4

B3

Broad Jump: Single

2 x 4

C1

Deadlift: BB

5, 5, 3, 3, 3, MAX @ 40, 50, 60, 70, 80, 90 %

C2

Deadlift: TB

5, 5, 3, 3, 3, MAX @ 40, 50, 60, 70, 80, 90 %

D1

Strict Pull Up

4 x 4

D2

DB Split Squat

3 x 20

E1

DB Preacher Curl

3 x 24

E2

Reverse Flys

3 x 20

F1

Supine 90 Windshield Wiper

1 x 10

F2

Prone Press-Up

1 x 30

Thursday
2023-01-12

Circuit

A

Core Circuit Bridges = 5-10 reps per Planks = 20-30 seconds per 2-3 Rounds

B

Tempo Intervals

2 x 8

Circuit

C

3-5 on each Reps should be slow (5-10 seconds each), actively thinking about increasing your range of motion on each

Friday
2023-01-13

Conditioning

A

Dynamic 1

5-10 each side/per exercise

B1

trap bar jump

3 x 2

B2

Trap Bar Shrug

3 x 15

B3

1/2 Kneeling KB Hip Opener

2 x 6

C

Squat: BB Back

12, 10, MAX, MAX @ 37.5, 55, 75, _ %

D

Bench Press: BB

8, 8, 6 @ 60, 70, 80 %

E1

Eccentric Pull-Up

5 x 5

E2

Alternating DB Hammer Curl

4 x 12

F1

DB Skull Crushers

4 x 8

F2

DB Hammer Bench Press

4 x 12

G

GHD Hip Extension

2 x 15

Saturday
2023-01-14

A1

Rucking

1 x 45:00

A2

Cardiac Output

1 x 45:00

B

Foam Roll/ Stretch

1 x 10:00

Coach
More from TactiCool Athlete Performance
coach-avatar Vinnie Belviso

MS Exercise Science; Tactical Strength and Conditioning Facilitator; 11+ years service in the United States Coast Guard; Strength and Conditioning Coach. 5+ years coaching experience working with dozens of collegiate and tactical athletes.

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Bridge the gap between fitness and performance

Train to be strong. Train to look and feel good. Train to perform.

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FAQs
Is this a 3 day a week or 6 day a week program?
Both! In a tactical profession, we do not typically have the luxury of a set schedule and specific hours. TTA is designed to give you flexibility within your training to meet your weekly schedule, but still accomplish your training goals.
Which training days should I do if I can't do all 6 days?
The 3 primary days are the gym-based workouts which will cover mobility, power development, max strength, building muscle, and short conditioning intervals. Do these workouts every week for best results. The secondary workouts are for when you have extra time or can't make it to the gym.
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The Tactical Athlete
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