Tactical base strength Mesocycle1

This is appropriate for tactical athletes such as first responders, law enforcement and security professionals. The emphasis is more on improving limit strength and is geared towards working professionals as training sessions during weekdays are 45-min and weekends 90-mins. Recovery is integrated across the week so don’t be intimidated by 7-day training schedule, this is by design and can help you develop the healthy consistent routine of training and recovery.

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Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Reverse Lunge (Barbell)

Ab Wheel

Bench Press (football Bar)

Overhead Press (Barbell)

Pull-Up (Weighted)

Sled Push

Rotational Landmine Push Press

Med Ball Slam

Yoga

Sling Shot Bench Press (Barbell)

Seal Row

Plank (Weighted)

Trap Bar Deadlift

Box Jump

Farmer's Walk (Weighted)

Renegade Rows

Rucking

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