Operator
JD Strength
Tactical / Military, Law EnforcementThis ongoing program is your roadmap to building serious strength and resiliency. Designed for accessibility, it can be seamlessly integrated into your routine at any commercial gym. Our periodized programming cycles every 6-8 weeks, ensuring continuous adaptation and progressive overload. Expect a comprehensive full-body approach, targeting key muscle groups through a strategic mix of compound and isolation movements. Get ready to elevate your performance and unlock your strength potential with a program built for results.
Each athlete has the option to message their coach to customize their plan to match exactly what they want.
Prep
A
JD Strength - Dynamic Prep
Sampson Stretch x4ea [8 total] Hamstring scoops x4ea [8 total] Quad stretch x4ea [8 total] Bodyweight Cossack Squat x3ea [6 total] Worlds Greatest Stretch x1ea side [3 tuck&turns] Plank Shoulder Taps x6ea [12 total] And/or 5:00 on Cardio of Choice - Air Assault Bike @ 4 RPE - Treadmill: Walk on incline greater than 5.0 - Rower @ 4 RPE
B1
Incline DB Bench Press
4 x 8
B2
Chest-Supported DB Row
4 x 10
C
Zottman Curls
3 x 10
D1
DB Lateral Raise
3 x 10
D2
DB Front Raise
3 x 10
D3
DB Curl to Press
3 x 10
E
Tricep Pushdown
2 x 30
A
Intervals
1 x 8
Prep
A
JD Strength - Gym Prep
5:00 on Incline Treadmill - Incline above 5.0 - Speed at brisk walk Stretch Hamstring Scoops x8 Quad Stretch x8 [Hold 1-2s] Inchworm to Push-up x3 [1 push-up per inchworm] Glute Bridge x10 Calf Raises x10 Reverse Calf Raises x10
B
Back Squat
5 x 5
C1
Inverted Row
4 x 8
C2
Crunches
4 x 10
D
45 Degree Back Extension
3 x 12 @ 0 lb
E
Hex Bar Deadlift
4 x 6
F
Air Assault Bike
1 x 10:00
A
Incline Treadmill Walk
1 x 20:00
Prep
A
JD Strength - Dynamic Prep
Sampson Stretch x4ea [8 total] Hamstring scoops x4ea [8 total] Quad stretch x4ea [8 total] Bodyweight Cossack Squat x3ea [6 total] Worlds Greatest Stretch x1ea side [3 tuck&turns] Plank Shoulder Taps x6ea [12 total] And/or 5:00 on Cardio of Choice - Air Assault Bike @ 4 RPE - Treadmill: Walk on incline greater than 5.0 - Rower @ 4 RPE
B
Goblet Squat
4 x 8
C
Med Ball Hug Walking Lunges
3 x 20
D
Split Squat Hold
3 x 10
E
Copenhagen Plank
2 x 0:10
F
Single Leg Leg Press
3 x 6
G
Hamstring Curl [Machine]
3 x 8
Prep
A
JD Strength - Gym Prep
5:00 on Incline Treadmill - Incline above 5.0 - Speed at brisk walk Stretch Hamstring Scoops x8 Quad Stretch x8 [Hold 1-2s] Inchworm to Push-up x3 [1 push-up per inchworm] Glute Bridge x10 Calf Raises x10 Reverse Calf Raises x10
B1
Bench Press
4 x 8
B2
DB Row
4 x 10
C
Decline Sit Up
2 x MAX
D
DB Shoulder Press
4 x 8
E
Pull Up Negative
1 x 8
A
Steady State - Base
1 x 25:00
A
Steady State - Base
1 x 25:00
Coach Davis
With over a decade of full-time coaching experience and a Master’s Degree in Exercise Physiology, Coach Davis brings unparalleled expertise to athletes of all levels. Possessing the industry's top certification, he is a master of performance enhancement but also adept at navigating complex injury scenarios. Expect comprehensive, results-driven coaching from a true leader in the field.
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Operator
Operator
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