Reach Functional Fitness
Tactical / Military, Strength & ConditioningThe physical demands of combat are brutal. Your body needs to be prepared to run, sprint, carry, lift, and move for extended periods of time.
Our Military Combat Training program is at functional as it gets in the gym. Building grip strength, off balance stability, and power, are staples of the program. Conditioning and endurance training are also highlighted.
This program is ideal for military combat personnel - those heading to basic training or awaiting deployment.
We want our Armed Forces to be prepared, so we've built this program specifically for them.
Program Specs:
Skill Level - Intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, bucket, sled, farmer's carry, battle ropes, treadmill (optional), pull-up bar, plyo-box.
Focus - Military/Tactical, Strength and Conditioning
Training Days per Week - 5
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 1 Squat, Agility, and Conditioning:
(superset)
Four Cone Box Drill 3x1
Sled Push 3x20yds
Back Squat 10x5 performed as an EMOM
Excerpt from Day 5 Explosiveness, Pull, and Strength Accessory:
(superset)
Belly Sprint 5x20m
Bucket Carry 5x100m
Deadlift 10x5 perform as an EMOM
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Military Warmup
Complete 2 Rounds of the Following: Jumping Jacks x10 Push-Up x10 Groiners x5/side Air Squats x10 Frog Jumps x10 Plank x30sec Burpees x5 *No rest between rounds.
B
Box Jump
3 x 2
C1
4 Cone Box Drill
3 x 1
C2
Sled Push
3 x 20
D
Back Squat
10 x 5
Muscular Endurance
E
Pull Push Dip Circuit
For Time: 10-9-8-7-6-5-4-3-2-1 Pull-up + Push-up + Dip *Complete 10 reps of each movement, then 9 reps of each movement, and so on. Record time.
F1
Farmer's Carry
3 x 50
F2
Battle Rope Alternating Waves
3 x 20
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Treadmill Work
1 x 20:00
C
Modified Pigeon Stretch
2 x 0:30
Recovery
D
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Prep
A
Military Warmup
Complete 2 Rounds of the Following: Jumping Jacks x10 Push-Up x10 Groiners x5/side Air Squats x10 Frog Jumps x10 Plank x30sec Burpees x5 *No rest between rounds.
B1
Shoulder Strap Sled Drag
5 x 25
B2
Slam Balls
5 x 15
C
Half-Kneeling DB Shoulder Press
4 x 12
D
Bench Press
10 x 5
E
Monkey Bars Intermediate
3 x 1
F
Alternating Grip Dead Hang
3 x 0:20
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
MCT AMRAP 1
16 Minute AMRAP 50m Run (find a 25m stretch to run down and back on) 25m Single Arm Farmer's Walk (heavy) 25m Bottoms Up KB Waiter Walk (light) *Switch arms every other round. One hand will carry as a farmers carry as the other does the bottoms up. Switch each round.
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Military Warmup
Complete 2 Rounds of the Following: Jumping Jacks x10 Push-Up x10 Groiners x5/side Air Squats x10 Frog Jumps x10 Plank x30sec Burpees x5 *No rest between rounds.
B
Burpee Box Jump Over
3 x 10
C1
Belly Sprint
5 x 20
C2
Spartan Bucket Carry
5 x 100
D
Deadlift
10 x 5
E1
Chin-Up
3 x 8
E2
Bench Dips
3 x 15
F1
Barbell Bicep Curl
3 x 10
F2
Single Leg RDL
3 x 10
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
