Reach Functional Fitness

Tactical / Military, Strength & Conditioning
Coach
Taylor Haney

The 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

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Military Combat Training 1: Squat, Agility, and Conditioning 

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

Monday
Military Combat Training 1: Endurance 

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

Tuesday
Military Combat Training 1: Push, Conditioning, and Climbing 

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

Wednesday
Military Combat Training 1: Functional Conditioning 

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

Thursday
Military Combat Training 1: Explosiveness, Pull, and Strength Accessory

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

Military Combat Training