Patriot Performance
Tactical / Military, Tactical, Strength & ConditioningOur 12 week, EOD specific, tier two test prep program will help the Tactical Athlete become more durable, and enhance their performance in and out of the weight room. We utilize a systematic approach to block periodization with multiple phasis and corrective exercises between resistance training exercises to enhance our Tactical Athletes movement capacity. So if you're looking to get bigger, faster, stronger while minimizing your risk of developing dysfunctional movement patterns, and are ready to crush your tier two performance test. This is the program for you!
Equipment needed: Traditional Strength and Conditioning Equipment:
- Barbells | Dumbbells | Kettlebells
- Light and Heavy bands
- Medicine ball
- Plyo boxes
- Conditioning Equipment: Rower | Assult Bike | Treadmills
PERFORM – EVOLVE – ACHIEVE
Check us out:
https://officialpatriotperformance.com
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Prep 1
2 Rounds: Not for time -12 KB swings -24 (12 ea side) BB Lateral step ups -30s ea side groin stretch - 12 BB RDL - 30s ea side pigeon stretch
B1
DB RDL
3 x 15
B2
DB Lateral Step-Up
3 x 15
C
Death March
3 x 20
D1
GHD Row
3 x 10
D2
Half Kneel Pallof Press
3 x 10
Circuit
E
ESD: Energy system development If you do not want to do the exercise prescribed follow the principle of the session. (i.e., 8 x 15s sprints, can be 8 x 15s row sprints, 8 x 15s bike sprint) or (45min run for 45min bike). 20-25min Slow Steady State @RPE 6
A1
Band Pull-Apart
3 x 10
A2
Shoulder Pre-Hab
3 x 5
B1
Incline DB Bench Press
3 x 15
B2
pull up
3 x 5
C1
1-Arm DB Row
3 x 12
C2
Band Face Pull
3 x 12
D
Rowing
3 x 1000
Prep
A
LB prep Circuit
3 Rounds of - 5 push ups + Cobra - Pigeon Calve Stretch ea side (hold ea stretch for only 10-15s) - 4 worlds greatest stretch (2 ea side) - 4 Reverse lunges (2 ea side)
B1
1/2 Turkish Get Up
2 x 10
B2
Box Jump
3 x 3
C1
KB Swing - S1
3 x 10
C2
Broad Jump
3 x 3
D1
Rowing
4 x 100
D2
KB Farmer's Carry
4 x 1:00
A1
7 Way Hip
2 x 2
A2
A-Skip
2 x 50
A3
Standing Groin Stretch
2 x 6
B
Run
1 x 25:00
C1
Banded Anterior hip mobilization
2 x 1:00
C2
Trigger point Hamstring
2 x 0:45
C3
Bretzel
2 x 1:00
C4
KB assisted Ankle Mob
2 x 0:45
A1
DB Floor Press
2 x 12
A2
DB Lateral Raise
2 x 12
A3
DB Overhead Reverse Lunge
2 x 16
B1
Single Arm KB Thruster
3 x 16
B2
KB Swing - S1
25, 20, 15
Circuit
C
10 min EMOM: -10kcal assult bike -10 med ball slams -10 burpee box step over -10 KB front squats -10 inverted rows (run it again from the top)
Ariel Hernandez
Strength and Conditioning coach and USAF Vet with well rounded scientific and practical knowledge of multiple training systems. I understand that Evidence-Based Training does not mean Research-Based.
