TFSC: Total Force Strength & Conditioning
Summit Performance Lab
Tactical / MilitaryBuilt for the demands of the mission, Total Force Strength & Conditioning is designed to enhance strength, endurance, and resilience for active-duty and veteran service members. This program blends tactical conditioning with functional strength and mobility work to help you perform under pressure, recover faster, and stay mission-ready.
Every training block is purpose-driven, improving performance in the field and longevity in your career. Whether you’re preparing for deployment, selection, or maintaining operational fitness, Total Force keeps you ready for whatever comes next.
Train with purpose. Perform with precision. Stay Total Force ready.
A
Assault Bike
1 x 5:00
B
Stability Ball Plank
3 x 0:30
C1
Heel-Toe Raises
3 x 15
C2
Wall Sit
3 x 0:30
C3
Scap Wall Slides
3 x 10
D
Heels Elevated Front Squat
6, 6, 5, 5 @ 0:03
E1
Half-Kneeling DB Shoulder Press
3 x 6
E2
Neutral Grip Pull Up
3 x 6
F1
Hamstring Curl on Slides
F2
Suitcase Carry
3 x 50
F3
Copenhagen Plank
3 x 0:30
A
90/90 Breathing Position
2 x 4
B1
Run
1 x 30:00 @ 4
B2
Build Up Strides
8 x 100 @ 0:10
C
Foam Roll
D1
Cat Camel
D2
WORLD'S GREATEST STRETCH
D3
90/90 Hip Rotation
D4
Pigeon Stretch
D5
Childs Pose
E1
Heel to Toe Walks
1 x 20
E2
Toe Walk
1 x 20
E3
Heel Walks
1 x 20
A
Ski Erg
1 x 5:00
B
Prone I, T, Y
3 x 3 @ 0:05
C1
Psoas March
3 x 10
C2
Banded Hip Hinge
3 x 10
C3
TRX Push-Up
3 x 10
D
Low-Incline Bench Press
8, 8, 6, 6
E1
Landmine Single Leg RDL
3 x 6
E2
Single Arm Cable Row
3 x 8
F1
KB Front Rack Step Ups
3 x 6
F2
DB Shrug
3 x 12
F3
Sit Up to Press
3 x 15
A1
Walking Quad Stretch
2 x 10
A2
Knee Hug to Lunge
2 x 10
A3
Alternating Leg Swing
2 x 10
B1
A Skips w/ Clap
2 x 10
B2
A Run
2 x 10
B3
Build Up Strides
4 x 100
C
Run
3, 2, 2 @ 800, 400, 200
D1
Heel to Toe Walks
1 x 20
D2
Toe Walk
1 x 20
D3
Heel Walks
1 x 20
A
Row Erg
1 x 5:00
B
PRI 90-90 Hip Lift
2 x 4
C1
Push Up to Down Dog
3 x 10
C2
Split Squat Iso
3 x 0:20
C3
Glute Bridge Hamstring Walkout
3 x 5
D
Double KB Clean & Push Press
3 x 10
E
Rotational Lunge
3 x 5
F
Banded Push Up
3 x 15
G
Russian KB Swing
3 x 10
H
Split Squat pulses
3 x 10
I
Battle Rope Alternating Waves
3 x 20
J1
Row Erg
8 x 0:20
J2
Dead Hang
8 x 0:20
A
Ruck
1 x 4 @ 30 lb
Nate Jones
Head Coach - Current Military Strength and Conditioning Coach
Andy Mavencamp
Coach - SPL Owner / Tactical Strength and Conditioning Coach
Nic Hickman
Assistant Coach - Military Certified Personal Trainer/Coach
When you join a team you’re getting more than programming, you’re joining an online community.
TFSC: Total Force Strength & Conditioning
TFSC: Total Force Strength & Conditioning
TFSC: Total Force Strength & Conditioning
