TACTICAL TRAINING CYCLE

DESCRIPTION:
A tactical training program to follow when you got time to train. It covers every capacity an operational athlete (Military, Policeman, Firefighter, etc) must have. It will not prepare you for any selection, it just got you to train for your job. The program is based on a frequency 5x Week, it's an Upper/Lower Split. This program includes a mix of metabolic circuits. Weightlifting sessions (W) are based on Strength (Heavy Sessions, mechanical stress, full rest) and Hypertrophy (Hyper, metabolic stress, incomplete rest), after (W), we have MS (Metabolic Sessions) which are based off running and fighting (heavy bag or shadow boxing). It could be done entirely on a full gym (you can always swap exercises and/or do MS outside if you can).
PROGRESSION:
For (W) the progression is as follow: listen to your body, I would recommend to not add kg every workout, but to reach the max rep goal for every set. You could also add kg for the first set (let it be the Top Set), and add reps on the rest, and so on, but always try to get the max reps prescribed, do not lower the reps.
For the (MS) just follow it, you could also see from the net or books some MS to do. I chose these ones to be an all around athlete.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Pull-Up (Weighted)

Dip (Weighted)

UPPER (HEAVY)

Standing Calf Raise

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Press

Hack Squat

Lunge (Barbell)

Heavy Bag / Shadow Boxing

LOWER (HEAVY)

(W) the rest should be 40 seconds minimum

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Chest Press (Machine)

Dumbbell Row

Lat Pulldown (Close Grip)

Sprint

UPPER (HYPER)

Stiff Leg Deadlift

Leg Extension

Lying Leg Curl

Lunge (Dumbbell)

LOWER (HYPER)

Core Session as you like, with dynamic and isometric.
The LISS should put your heart to Zone 3.

Yoga

SKILL + CORE + LISS

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