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TACTICAL TRAINING CYCLE
by Dick Winters
726 athletes joined
Program Description
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.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Dec 27, 2023 05:12
Last Edited
Jun 18, 2024 12:14
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-7 Reps
@8-10
2
Barbell Row
4 Sets
5-7 Reps
@8-10
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-10
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-10
5
Dip (Weighted)
4 Sets
6-8 Reps
@8-10
6
Run
2 Sets
2 Sets
2 Sets
1 Set
400 Reps
300 Reps
200 Reps
100 Reps
@10
@10
@10
@10
Day 2
1
Standing Calf Raise
4 Sets
8-10 Reps
@8-10
2
Squat (Smith Machine)
4 Sets
6-8 Reps
@8-10
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
4
Leg Press
4 Sets
6-8 Reps
@8-10
5
Hack Squat
3 Sets
6-8 Reps
@8-10
6
Lunge (Barbell)
2 Sets
10-12 Reps
@8-10
7
Heavy Bag / Shadow Boxing
5 Sets
1.5 mins
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8-10
@8-10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8-10
4
Dumbbell Row
3 Sets
10-12 Reps
@8-10
5
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8-10
6
Sprint
10 Sets
0.5 mins
@10
Day 5
1
Standing Calf Raise
4 Sets
12-15 Reps
@8-10
2
Stiff Leg Deadlift
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8-10
@8-10
3
Leg Extension
4 Sets
10-15 Reps
@8-10
4
Lying Leg Curl
4 Sets
10-12 Reps
@8-10
5
Hack Squat
3 Sets
10-12 Reps
@8-10
6
Lunge (Dumbbell)
2 Sets
12-15 Reps
@8-10
7
Leg Press
1 Set
50+ Reps
@8-10
8A
Burpee
1 Set
10 Reps
@10
8B
Heavy Bag / Shadow Boxing
1 Set
2 mins
@10
Day 3
2
Yoga
1 Set
15-20 mins
@6-8
3A
Plank
1 Set
1 mins
@6-10
3B
Side Plank
1 Set
1 mins
@6-10
3C
Lying Leg Raise
1 Set
20 Reps
@6-10
3D
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6-10
3E
Superman
1 Set
1 mins
@6-10
4
Jog
1 Set
40 mins
@6
Day 2
1
Standing Calf Raise
4 Sets
8-10 Reps
@8-10
2
Squat (Smith Machine)
4 Sets
6-8 Reps
@8-10
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
4
Leg Press
4 Sets
6-8 Reps
@8-10
5
Hack Squat
3 Sets
6-8 Reps
@8-10
6
Lunge (Barbell)
2 Sets
10-12 Reps
@8-10
7
Heavy Bag / Shadow Boxing
5 Sets
1.5 mins
@10
Day 3
2
Yoga
1 Set
15-20 mins
@6-8
3A
Plank
1 Set
1 mins
@6-10
3B
Side Plank
1 Set
1 mins
@6-10
3C
Lying Leg Raise
1 Set
20 Reps
@6-10
3D
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6-10
3E
Superman
1 Set
1 mins
@6-10
4
Jog
1 Set
40 mins
@6
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8-10
@8-10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8-10
4
Dumbbell Row
3 Sets
10-12 Reps
@8-10
5
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8-10
6
Sprint
10 Sets
0.5 mins
@10
Day 5
1
Standing Calf Raise
4 Sets
12-15 Reps
@8-10
2
Stiff Leg Deadlift
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8-10
@8-10
3
Leg Extension
4 Sets
10-15 Reps
@8-10
4
Lying Leg Curl
4 Sets
10-12 Reps
@8-10
5
Hack Squat
3 Sets
10-12 Reps
@8-10
6
Lunge (Dumbbell)
2 Sets
12-15 Reps
@8-10
7
Leg Press
1 Set
50+ Reps
@8-10
8A
Burpee
1 Set
10 Reps
@10
8B
Heavy Bag / Shadow Boxing
1 Set
2 mins
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5-7 Reps
@8-10
2
Barbell Row
4 Sets
5-7 Reps
@8-10
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-10
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-10
5
Dip (Weighted)
4 Sets
6-8 Reps
@8-10
6
Run
2 Sets
2 Sets
2 Sets
1 Set
400 Reps
300 Reps
200 Reps
100 Reps
@10
@10
@10
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5-7 Reps
@8-10
2
Barbell Row
4 Sets
5-7 Reps
@8-10
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-10
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-10
5
Dip (Weighted)
4 Sets
6-8 Reps
@8-10
6
Run
2 Sets
2 Sets
2 Sets
1 Set
400 Reps
300 Reps
200 Reps
100 Reps
@10
@10
@10
@10
Day 2
1
Standing Calf Raise
4 Sets
8-10 Reps
@8-10
2
Squat (Smith Machine)
4 Sets
6-8 Reps
@8-10
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
4
Leg Press
4 Sets
6-8 Reps
@8-10
5
Hack Squat
3 Sets
6-8 Reps
@8-10
6
Lunge (Barbell)
2 Sets
10-12 Reps
@8-10
7
Heavy Bag / Shadow Boxing
5 Sets
1.5 mins
@10
Day 3
2
Yoga
1 Set
15-20 mins
@6-8
3A
Plank
1 Set
1 mins
@6-10
3B
Side Plank
1 Set
1 mins
@6-10
3C
Lying Leg Raise
1 Set
20 Reps
@6-10
3D
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6-10
3E
Superman
1 Set
1 mins
@6-10
4
Jog
1 Set
40 mins
@6
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8-10
@8-10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8-10
4
Dumbbell Row
3 Sets
10-12 Reps
@8-10
5
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8-10
6
Sprint
10 Sets
0.5 mins
@10
Day 5
1
Standing Calf Raise
4 Sets
12-15 Reps
@8-10
2
Stiff Leg Deadlift
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8-10
@8-10
3
Leg Extension
4 Sets
10-15 Reps
@8-10
4
Lying Leg Curl
4 Sets
10-12 Reps
@8-10
5
Hack Squat
3 Sets
10-12 Reps
@8-10
6
Lunge (Dumbbell)
2 Sets
12-15 Reps
@8-10
7
Leg Press
1 Set
50+ Reps
@8-10
8A
Burpee
1 Set
10 Reps
@10
8B
Heavy Bag / Shadow Boxing
1 Set
2 mins
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5-7 Reps
@8-10
2
Barbell Row
4 Sets
5-7 Reps
@8-10
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-10
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-10
5
Dip (Weighted)
4 Sets
6-8 Reps
@8-10
6
Run
2 Sets
2 Sets
2 Sets
1 Set
400 Reps
300 Reps
200 Reps
100 Reps
@10
@10
@10
@10
Day 2
1
Standing Calf Raise
4 Sets
8-10 Reps
@8-10
2
Squat (Smith Machine)
4 Sets
6-8 Reps
@8-10
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
4
Leg Press
4 Sets
6-8 Reps
@8-10
5
Hack Squat
3 Sets
6-8 Reps
@8-10
6
Lunge (Barbell)
2 Sets
10-12 Reps
@8-10
7
Heavy Bag / Shadow Boxing
5 Sets
1.5 mins
@10
Day 3
2
Yoga
1 Set
15-20 mins
@6-8
3A
Plank
1 Set
1 mins
@6-10
3B
Side Plank
1 Set
1 mins
@6-10
3C
Lying Leg Raise
1 Set
20 Reps
@6-10
3D
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6-10
3E
Superman
1 Set
1 mins
@6-10
4
Jog
1 Set
40 mins
@6
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8-10
@8-10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8-10
4
Dumbbell Row
3 Sets
10-12 Reps
@8-10
5
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8-10
6
Sprint
10 Sets
0.5 mins
@10
Day 5
1
Standing Calf Raise
4 Sets
12-15 Reps
@8-10
2
Stiff Leg Deadlift
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8-10
@8-10
3
Leg Extension
4 Sets
10-15 Reps
@8-10
4
Lying Leg Curl
4 Sets
10-12 Reps
@8-10
5
Hack Squat
3 Sets
10-12 Reps
@8-10
6
Lunge (Dumbbell)
2 Sets
12-15 Reps
@8-10
7
Leg Press
1 Set
50+ Reps
@8-10
8A
Burpee
1 Set
10 Reps
@10
8B
Heavy Bag / Shadow Boxing
1 Set
2 mins
@10