Tactical Athlete Endurance - Modern Athlete Strength
Modern Athlete Strength
Tactical, Tactical / MilitaryFurther and Faster
The sister training team to our flagship program, Tactical Athlete. Tactical Athlete Endurance is designed to get you moving further and faster and keep you ahead of the pack.
Our endurance team develops a big aerobic system while providing structured strength development. What this means for you - crush your run times, but also be able to move fast and carry weight.
Our coaches combine experience in Division 1 strength and conditioning coaching and the tactical space to bring you a training plan grounded in research and professional experience.
Who is this for?
Tactical Athlete Endurance is for anyone who needs additional work training their aerobic capacity. We tailor this team to focus on aerobic challenges typically faced by the tactical population - timed runs in the 1-5 mile range, timed rucks, and METCON-style workouts.
This is the perfect program if you are trying to drop your run and ruck times, preparing for training that is heavily run and ruck based, or just need some additional focus on increasing your speed.
Try it today for 7-days free. No contract. No commitment.
TB Lower Body Warm-Up (Block 1A)
A
General: 5-10 Minutes Bike/Treadmill Activate/Mobilize x2 Half Kneeling Ankle Mobility - 10 (Each Side) 90/90 Hip Mobility - 5 (Each Side) Quadruped Thoracic Rotation - 5 (Each Side) Air Squat - 10 Potentiate 3x3 Box Jump to Depth Drop
B1
Front Squat to Box
3 x 5
B2
Band Hip Drive
3 x 8
C1
Seated DB Press
4 x 8
C2
Banded Tricep Extension
4 x 25
D1
Jump Rope
3 x 100
D2
DB Walking Lunge
3 x 25
D3
Plank Sandbag Pull Through
3 x 5
Zone 2 Conditioning
E
20 Minutes Zone 2 (60-70% Heart Rate or Conversational Pace) Run/Row/Stairmaster/Bike/Etc Pick your poison. Just give me 20 minutes Z2. You can do this immediately following strength or as a separate session.
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Run
1 x 3
Circuit
C
Alternating EMOM 16 3 Pull-Ups 10 Push-Ups Alternating EMOM 16 means you will set a clock for 16 minutes. Minute 1 you conduct 3 pullups, minute 2 you do 10 pushups. Maintain this sequence until 16 minutes expires.
Conditioning
D
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Run
1 x 30:00
C1
1/2 Turkish Get-Up
3 x 5
C2
Ab Wheel
3 x 10
C3
Single Arm Farmer's Carry
3 x 25
Conditioning
D
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
TB Hinge Warm-Up (Block 1A)
A
General Warm-Up 5-10 Minutes Treadmill/Bike Activate/Mobilize x2 Quadruped Hip External Rotation - 5 (Each Side) Adductor Rocks - 8 (Each Side) Banded Good Morning - 15 Thread the Needle w/ Reach - 5 (Each Side) Potentiate Broad Jump - 10 total reps
B
Trap Bar Jump
8 x 2
C
Barbell RDL
3 x 8
D
DB Floor Press
3 x 6
E
Chest Supported High Row
3 x 12
F1
Push Ups
1 x 3:00
F2
Bodyweight Step Up
1 x 4:00
F3
Rowing
1 x 5:00
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Ruck
1 x 60:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Run
1 x 4
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
Modern Athlete Strength is a team of coaches brought together following careers in college strength and conditioning and the tactical space. Your coaches bring decades of combined experience working with Division 1 athletes and military professionals. We created this program to deliver professional coaching and in-depth understanding of athlete demands directly to you.
We're ready to give you the blueprint whenever you commit to starting.
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Tactical Athlete Endurance - Modern Athlete Strength
Tactical Athlete Endurance - Modern Athlete Strength
Tactical Athlete Endurance - Modern Athlete Strength
