Intermediate Athletic Performance
Tactical Fitness
Train for real-world performance and readiness
Designed for military, law enforcement, and first responders. Combines strength, endurance, and functional movement. Build the physical capabilities needed for demanding occupations.
4
Days/Week
12
Weeks
50
Min/Session
20
Exercises
Weekly Schedule
Day 1: Strength Foundation
Heavy Compound Lifts
1 Deadlift
5 × 5 2 Barbell Bench Press (Flat)
4 × 6-8 3 Pull-ups (Wide Grip)
4 × Max 4 Barbell Overhead Press
3 × 8-10 5 Plank
3 × 60 sec Day 2: Work Capacity
Metabolic Conditioning
1 Kettlebell Swings
5 × 20 2 Burpees
5 × 10 3 Box Jumps
4 × 10 4 Farmers Carry (Walk)
4 × 40m 5 Mountain Climbers
4 × 30 sec Day 3: Functional Strength
Movement Quality
1 Barbell Front Squat
4 × 6-8 2 Dumbbell Single-Arm Row
4 × 8 each 3 Push-ups
4 × Max 4 Bodyweight Walking Lunge
3 × 12 each 5 Plank
3 × 10 each Day 4: Endurance Circuit
Sustained Effort
1 Air Rowing
1 × 1 mile/2000m 2 Push Press
4 × 15 3 Dumbbell Plank Pull Throughs
4 × 8 each 4 Jump Squat
4 × 15 5 Plank on Hands
3 × 10 Equipment Required
Barbell Dumbbell Bodyweight Kettlebell
Target Muscles
Full body Core Grip
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