The Tactical Athlete

Program Description

The Tactical Athlete is a 12-week tactical strength program built to develop real-world strength, power, and durability. It is designed for military personnel, law enforcement officers, and other tactical professionals who need to be strong, resilient, and capable under physical stress. Weekly Training Split The program follows a four-day upper and lower body structure: Day 1 – Lower + Back + Grip Day 2 – Upper Day 3 – Lower + Back Day 4 – Upper Each session is built around compound lifts, which form the foundation of the program. Accessory work supports these lifts by strengthening critical areas for tactical professionals, including the legs, back, shoulders, and trunk. How the Program Works The primary lifts follow structured percentage-based loading. This allows athletes to build strength progressively and consistently over time. Accessory exercises are programmed to improve muscle balance, reduce weak points, and support joint health. During the base phase, accessory volume is higher to build muscle and reinforce movement quality. In the final phase, accessory volume is reduced so the athlete can express strength without excessive fatigue. Progression Structure The program runs for 12 weeks and is divided into two phases. Base Phase: Weeks 1-9 Intensity increases in three-week waves: Weeks 1-3 @ 65% 1RM Weeks 4-6 @ 70% 1RM Weeks 7-9 @ 75% 1RM Each main lift ends with a final AMRAP set to help drive progression. Peak Phase: Weeks 10-12 Intensity increases to 80-85% and total volume is slightly reduced to allow recovery and performance to rise. The focus shifts from accumulating work to expressing strength. Autoregulation Approach This program incorporates autoregulation principles inspired by Alexander Bromley’s Bullmastiff program. The final set of each primary lift is performed as an AMRAP at the prescribed percentage. For every repetition completed above the target, 1% of the athlete’s 1RM is added to the following week’s working weight. This ensures the program adjusts to the athlete’s performance and readiness rather than relying on rigid percentages alone.

Program Overview