TATE TACTICAL: OPERATOR BUILD

Program Goal:
Build a Tactical Games athlete capable of producing strength, endurance, and precision under fatigue.

Focus Areas:

Lower body strength (squat/deadlift dominance)

Grip and carry endurance

Running + rucking engine

Work capacity under stress

Who This Is For:
Intermediate athletes preparing for Tactical Games or tactical selection.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Step-Up (Weighted)

Lying Leg Curl

Back Extension (Weighted)

Plank (Weighted)

Standing Calf Raise

Side Plank

LOWER STRENGTH (SQUAT FOCUS)

5 rounds each=
Farmer Carry – 200 ft
Rest between rounds – 2 min


400m Sprint

Sandbag Cleans 

Farmer's Walk (Weighted)

Cable Anti-Rotation Hold

Flutter Kicks

Russian Twist

TACTICAL CONDITIONING 5 Rounds

20–30 min Zone 2 cardio
Full body mobility/Warrior flow
Breath work

Cardio (Zone 2)

Yoga

REST / MOBILITY

Pull-Up (Neutral Grip, Bodyweight)

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Dead Hang

UPPER STRENGTH

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Sled Pushes

Seated Calf Raise

DEADLIFT STRENGTH

6 rounds. 
Rest 2 minutes between rounds.
Immediately After Ruck:
2–3 miles
40–45 lb
14-15 min miles

0 reviews for TATE TACTICAL: OPERATOR BUILD