BULLETPROOF+SPECIALIST

BULLETPROOF + SPECIALIST

Coach

Jake Mahar

These training programs are meant to build you into the asset your community needs. With a basis in GPP (General Physical Preparedness) and HRV (Heart Rate Variability) training, these programs are built to serve those who serve us. Physical readiness, combatives for Law Enforcement and firearms training are all included weekly. From entry-level patrol to seasoned SWAT Officers, general infantry members to Special Operations, this programming has been tested and verified 1,000s of times over the last 15+ years in the field. If you are truly ready to train like a professional, this is where you belong.

The programming itself is progressive and protocol driven. Every movement and workout is scalable and adaptable to meet both your current capabilities or physical needs, as well as set the stage for the future-you when you are ready to accelerate further. It does not matter if you are actively deployed, on shift or off, or retired and trying to find your path again, neither your training nor your body will miss a beat following these programs.

$35 / mo

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PROGRAM BENEFIT: PROFESSIONAL

BUILT BY PROFESSIONALS WITH DEEP UNDERSTANDING OF WHAT THE JOB TAKES

PROGRAM BENEFIT: SCALABLE

SCALABLE TO MEET YOU WHERE YOU ARE AND THEN TAKE YOU TO THE NEXT LEVEL

PROGRAM BENEFIT: RELIABILITY

RELIABLE, CONSISTENT AND ALWAYS ACCOUNTABLE TO YOU

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Committed Teammates

A dependable community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better & keep you going longer, all through an app.

Equipment

Required

Bodyweight

Recommended

Dumbbell // Kettlebell // Barbell // Weight Plates // Slam Balls // Bench // Row Erg // Ski Erg // Bike Erg // Airbike // Wall Ball

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

BULLETPROOF DAY 629

WARMUP

500m Erg OR 4:00 Light Jog/Walk 3 ROUNDS 10x Air Squats / 10x Lunge+Reach / 10x Inch Worms

ERG OR RUN

4 x 500

ERG OR RUN

1 x 2000

ERG OR RUN

4 x 150

Plank Touch

4 x 30

ERG OR RUN

4 x 200

Flutter Kick

4 x 60

Bike Erg

1 x 10:00

Sunday

SPECIALIST DAY 629

WARMUP

5:00 Erg/Light Jog/Walk 2 ROUNDS 10x Dislocates / 10x Air Squats / 10x Goodmornings

Deadlift

5 x 8

Deadlift

4 x 4

Deadlift Hinge Hold

4 x 0:20

Bulgarian Split Squat

4 x 12

Single Leg Deadlift

4 x 0:20

Back Plank

4 x 1:00

Front Plank on Elbows

4 x 1:00

Side Plank

4 x 1:00

Side Plank

4 x 1:00

Monday

BULLETPROOF DAY 630: TACTICAL MOBILITY

TACTICAL MOBILITY PREP

TACTICAL MOBILITY WORKOUT C - COACHED

1 x 35:00

Monday

SPECIALIST DAY 630: TACTICAL MOBILITY

TACTICAL MOBILITY PREP

1 x 10:00

TACTICAL MOBILITY - BREATHING + MOVEMENT

1 x 10:00

TACTICAL MOBILITY WORKOUT B - COACHED

1 x 30:00

TACTICAL MOBILITY WORKOUT C - COACHED

1 x 25:00

Tuesday

BULLETPROOF DAY 631

WARMUP

400m Erg OR 4:00 Light Jog/Walk 2 ROUNDS 10x Dislocates / 5x Wall Squats / 10x Shin Boxes

Back Squat

12, 10, 8, 8, 4, 2, 1, 1, 1

ZURCHER SLAMBALL Squat

4 x 12

Bulgarian Split Squat

4 x 6

Weighted Step Ups

4 x 8

LOW SQUAT HOLD

4 x 0:30

TABATA

4 x 4:00

Tuesday

SPECIALIST DAY 631

WARMUP

3:00 Erg/Light Jog/Walk 3 ROUNDS 10x Goblet Squat/10x Ball Slams/10x Dislocates

ERG OR RUN

4 x 1000

KB swings

4 x 20

Ground-2-Overhead

4 x 12

RDL

4 x 10

Wednesday

BULLETPROOF DAY 632

WARMUP

300m Erg OR 2:00 Light Jog/Walk 2 ROUNDS 10x Dislocates / 10x Corkscrews / 10x Internal-External Shoulder

Bench Press

12, 8, 8, 4, 2, 2, 1, 1

DB Floor Press

5 x 12

Standing Double-Pump Overhead Press

5 x 10

Reverse Grip Bench Press

4 x 8

Close Grip Push-Up

4 x 12

DB Military Press

4 x 8

Overhead Hold

4 x 0:30

TABATA

4 x 4:00

Wednesday

SPECIALIST DAY 632

WARMUP

5:00 Erg/Light Jog/Walk 3 ROUNDS 5x Wall Squat / 10x Air Squat / 5x Goblet Squat / 10x Barbell Overhead Squat

Deadlift

4 x 6

Deadlift

4 x 3

RDL

4 x 10

Sumo Deadlift

4 x 8

Plank

1 x 6:00

Thursday

BULLETPROOF DAY 633

WARMUP

250m Erg OR 3:00 Light Jog/Walk 2 ROUNDS 10x Goodmorning / 10x Glute Bridge / 10x Leg Kick Throughs

Deadlift

10, 8, 6, 6, 4, 2, 2, 1

Deadlift

5 x 8

Pistol Squat

5 x 12

Ball Over Shoulder

4 x 12

DB Snatch

4 x 6

Single Leg Glute Bridge

4 x 10

Wall Sit

4 x 0:30

TABATA

4 x 4:00

Thursday

SPECIALIST DAY 633

WARMUP

500m Erg OR 3:00 Light Jog/Walk 3 ROUNDS 10x Wall Squat / 10x Air Squat / 10x Corkscrew

Burden Carry

6 x 400

Walking Lunges

6 x 5

Push Press

6 x 5

Wall Balls

1 x 15:00

Pull-Up

1 x 15:00

DEVIL'S PRESS

1 x 15:00

Deck Squat

1 x 15:00

Hollow Hold

1 x 4:00

Friday

BULLETPROOF DAY 634

WARMUP

500m Erg OR 4:00 Light Jog/Walk 3 ROUNDS 10x Dislocates / 10x Air Squats / 10x Inch Worms

ERG OR RUN

DB Farmer's Walk

Slam Ball Carry

Overhead Plate Carry

Iron Cross Carry

Bar Hang

Friday

SPECIALIST DAY 634

WARMUP

350m Erg OR 2:30 Light Jog/Walk 2 ROUNDS 10x Dislocates / 10x Pushups / 10x Rotator Cuff Series

Bench Press

4 x 6

Bench Press

4 x 3

Single Arm Floor Press

5 x 10

DB Back Pull

5 x 8

DB Chest Fly

4 x 8

DB Back Fly

5 x 8

Plank Pull Through

1 x 3:00

Saturday

BULLETPROOF DAY 635

WARMUP

500m Erg OR 3:00 Light Jog/Walk 3 ROUNDS 10x Scorpions / 10x Inch Worm / 10x Wall Squat

KB Drop Squats

5 x 8

Offset Lunges

5 x 8

Back Squat

4 x 12

LOW SQUAT HOLD

4 x 0:20

Bike Erg

4 x 0:20

Wide Grip Bicep Curl

4 x 8

Standard Grip Bicep Curl

4 x 8

Narrow Grip Bicep Curl

4 x 8

Air Squat

2 x 0:40

Suitcase Squat

2 x 0:40

DB Jump Lunge

2 x 0:40

RDL

2 x 0:40

Saturday

SPECIALIST DAY 635

WARMUP

400m Erg OR 3:00 Light Jog/Walk 3 ROUNDS 5x Wall Squats / 10x Lunge+Reach / 10x KB Swings

Back Squat

6 x 6

Front Squat

10 x 10

Single Leg RDL

4 x 10

Sumo Squat

4 x 8

Wall Sit

Coach

More from BULLETPROOF + SPECIALIST

Jake Mahar

PROGRAMMING DIRECTOR

FAQs

What is the BULLETPROOF program?

BULLETPROOF is built around the concept of GGP (General physical preparedness). In this program you will see a lot of major push/pull movements (deadlift, squat, bench, pullup/pulldown, etc)and HRV/Cardio are accounted for and enhanced in this program. More compound/complex sets, IWT, tabatas, etc.

What is your SPECIALIST program?

The SPECIALIST program takes the BULLETPROOF concepts and capabilities & turns it up a notch...or ten. The SPECIALIST programming uses GPP as a jumping off point & incorporates a considerable amount more Oly lifts/ballistic movements (snatch, cleans, box/broad jumps, etc).

The Proof

Daniel Heiser

Tactical athlete

Verified Athlete

"Workouts are legit....they are no joke. Best I've ever done."

Nick Ridgely

Tactical Athlete

Verified Athlete

"I love this program man. Everyday is something new. It's just hard enough to where you get something out of it but not a complete smoke fest. LFG boys"

Jared Comfort

Tactical Athlete

Verified Athlete

"I feel like this program has already helped me in many ways and was able to get a subject in custody. I credit that with this program due to the awesome workouts programmed."

FBI Agent

Verified Athlete

""Graduated the FBI academy with the pft award for highest scores. Been doing the programs for a little less than a year now and wanted to say thanks for it all""

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When you join a team you’re getting more than programming, you’re joining an online community.

BULLETPROOF+SPECIALIST

BULLETPROOF+SPECIALIST

BULLETPROOF+SPECIALIST

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Overall Rating

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