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Writer's pictureCoach C

Minimal Equipment Tactical Conditioning Session



The following training session is taken directly from my METAC Bravo training program, a 4-week high-frequency muscular strength and hypertrophy block.


These training blocks are specifically geared towards military personnel, special operations personnel, law enforcement personnel, first responders, and advanced-level athletes who value performance and longevity.


These sessions are 30-40 minutes each (not including warm-up) and can be performed outside a fully equipped gym space.


Warm-up

 2 ROUNDS

A3. V-ups-8-10

A4. Single Leg Glute Raise-5 reps each leg

Rest 30 seconds between rounds


Specific Warm-up

2-3 sets to build up to your working sets of BB Zercher Squats or SL Loaded Box Squats


Training

3 ROUNDS

A1. BB Zercher Squat-5 reps @ heavy but doable or Loaded Single-Leg Box Squat-5 reps each leg @ heavy but doable

Rest 30 seconds

A2. Split Squat Jumps-3 reps each leg alternating

Rest 2:00 between rounds

 

B. Standing DB Shoulder Press-3 sets x 8 reps each arm @ heavy but doable

Rest 1:30 between sets

 

3 ROUNDS

C2. Loaded Single-Leg RDL-6 reps each leg @ 35-50 lbs

Rest 1:30 between rounds

 

D. Pull-ups-10 sets x 3-5 reps

Rest 30 seconds between sets


If you are interested in my online coaching and programming delivered through the FIT app, click HERE to reach out and get started.


Get Ready! Stay Ready!



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