!
W B P D !
FUNCTIONAL TRAINING FOR THE
TACTICAL ATHLETE
PHASE 5 TEMPLATE
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#$%&!!!
"#$%$'!()!*%$&'+!%$#,-#.&/0$!
*1#$/213!4!%-5$#!4!$/'6#&/0$!4!&27871)!4!9)/&.70!,8$:7(7871);!+%$$'!!
Owner: Joe Ferraro, Certified Strength & Conditioning Specialist, NSCA-Certified Personal Trainer Email: [email protected] Phone: 612-839-3107 Website: www.speadsperformance.net
WOODBURY POLICE & FIRE TACTICAL ATHLETES
SOCCER BODY WEIGHT WARM UP (10 mins or less)
1. Back n’ Forth Leg Swings x5-10e 8. Quadruped Bent Leg Raise x10e 2. Side to Side Leg Swings x5-10e 9. T-Bridges x5-10e 3. Standing Leg Cradle x5e 10. Cook Hip Raise x5-10e 4. Ankle Hugs x5e 11. Boxer Curl Ups x10e 5. SL RDL Reaches x5e 12. Front Lunge w/ Twist x5e 6. Cook Squat x10 13. Rev. Lunge w/ High Reach x5e 7. Push Ups (2 secs down) x10-20 14. Pike Walks x3-5
WOODBURY POLICE & FIRE PHASE 5 Template - STAGE 2
SOCCER
D A Y 1
Use or combine past workouts, or use speed, agility, or power workouts from
another source, like Athletic Team Workouts on
www.speadsperformance.net
D A Y 3
Use or combine past workouts, or use speed, agility, or power workouts from
another source, like Athletic Team Workouts on
www.speadsperformance.net
1 2
3 4
A round is counted when
you return to your starting point
D A Y 2
Use or combine past workouts, or use speed, agility, or power workouts from another source, like Athletic Team
Workouts on www.speadsperformance.net
D A Y 4
Use or combine past workouts, or use speed, agility, or power workouts from another source, like Athletic Team
Workouts on www.speadsperformance.net
WBPD Tactical StrengthDay 1 - Pushing Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 910 7-8 10 7-8 10 7-810 7-8 10 7-8 10 7-810-15 7-8 10-15 7-8 10-15 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
or
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!Interval Work (treadmill, bike, etc)
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
2B) Ab Movement
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
3A) Vertical Pressing Movement
Examples: Shoulder Presses or Front Raises
Examples: Shoulder Presses or Front Raises
Examples: Shoulder Presses or Front Raises
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) SL Lower Body Pushing
Examples: RFE Squat Variation, Lunge Variation
Examples: RFE Squat Variation, Lunge Variation
Examples: RFE Squat Variation, Lunge Variation
Notes Notes Notes1A) Explosive Movement
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
NAME___________________"I've got a theory that if you give 100 percent all of the time, somehow things will work out in the end". ~Larry Bird
Workout 1 Date: Workout 5 Date: Workout 9 Date:
Build Your Own
4A) Horizontal Pushing Movement
Examples: Chest Presses, Push Ups
Examples: Chest Presses, Push Ups
Examples: Chest Presses, Push Ups
4B) Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Bodyweight Circuit
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
WBPD Tactical StrengthDay 2 - Pulling Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 96-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-8
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
or
4A) Lower Body Pulling
Could be single or double leg, examples: RDL, Dead Lifts, Hip
Raises, Leg Curls
Could be single or double leg, examples: RDL, Dead Lifts, Hip
Raises, Leg Curls
Could be single or double leg, examples: RDL, Dead Lifts, Hip
Raises, Leg Curls
4B) Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!Interval Work (treadmill, bike, etc)
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
2B) Stability Core Exercise
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
3A) Vertical or Horizontal Pulling
Examples: Rows, Pullovers, Pull Ups, Lat Pulls
Examples: Rows, Pullovers, Pull Ups, Lat Pulls
Examples: Rows, Pullovers, Pull Ups, Lat Pulls
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) SL Lower Body Pulling
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Notes Notes Notes1A) Explosive Movement
Usually Pull Related, Examples: Clean and Snatch
Variations
Usually Pull Related, Examples: Clean and Snatch
Variations
Usually Pull Related, Examples: Clean and Snatch
Variations
NAME___________________
Workout 2 Date: Workout 6 Date: Workout 10 Date:
"Men are made stronger on realization that the helping hand they need is at the end of their own arm". ~Sidney J. Phillips
Build Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
WBPD Tactical StrengthDay 3 - Pushing Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 910 7-8 10 7-8 10 7-810 7-8 10 7-8 10 7-810-15 7-8 10-15 7-8 10-15 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
or
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!
4A) SL Squat Variation
Follow variations in video. Don't add weight until you can
get full depth.
Follow variations in video. Don't add weight until you can get full depth. Try to get lower
than last week.
Follow variations in video. Don't add weight until you can get full depth. Try to get lower
than last week.4B) Use a mobility, lower body
pushing movement, or core exercise
Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Interval Work (treadmill, bike, etc)
2B) Ab Movement
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
3A) Vertical or Horizontal Pushing
Examples: Chest or Shoulder Presses
Examples: Chest or Shoulder Presses
Examples: Chest or Shoulder Presses
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) Lower Body Pushing
Could be single or double leg, examples: Squat or Forward
Lunge Variations
Could be single or double leg, examples: Squat or Forward
Lunge Variations
Could be single or double leg, examples: Squat or Forward
Lunge Variations
Notes Notes Notes1A) Explosive Movement
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
NAME___________________"Some people dream of success... while others wake up and work hard at it". ~Author Unknown
Workout 3 Date: Workout 7 Date: Workout 11 Date:
Build Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
WBPD Tactical StrengthDay 4 - Pulling Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 96-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
or
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!
4A) Horizontal Pulling Movement
Examples: Any Row variations Examples: Any Row variations Examples: Any Row variations
4B) Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
Interval Work (treadmill, bike, etc)
2B) Stability Core Exercise
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
3A) Pull Up or Chin Up Variation
Choose a variation that puts you in the goal rep range.
Could do just negatives if you don't have assistance.
Choose a variation that puts you in the goal rep range.
Could do just negatives if you don't have assistance.
Choose a variation that puts you in the goal rep range.
Could do just negatives if you don't have assistance.
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) SL Lower Body Pulling
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Notes Notes Notes1A) Explosive Movement
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
NAME___________________"I observed that nine out of ten things I did were failures. So I did ten times more work". ~George Bernard Shaw
Workout 4 Date: Workout 8 Date: Workout 12 Date:
Build Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
WBPD Tactical StrengthDay 1 - Pushing Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 910 7-8 10 7-8 10 7-810 7-8 10 7-8 10 7-810-15 7-8 10-15 7-8 10-15 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
orBuild Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
NAME___________________"I've got a theory that if you give 100 percent all of the time, somehow things will work out in the end". ~Larry Bird
Workout 13 Date: Workout 17 Date: Workout 21 Date:Notes Notes Notes
1A) Explosive Movement
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) SL Lower Body Pushing
Examples: RFE Squat Variation, Lunge Variation
Examples: RFE Squat Variation, Lunge Variation
Examples: RFE Squat Variation, Lunge Variation
2B) Ab Movement
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
3A) Vertical Pressing Movement
Examples: Shoulder Presses or Front Raises
Examples: Shoulder Presses or Front Raises
Examples: Shoulder Presses or Front Raises
4A) Horizontal Pushing Movement
Examples: Chest Presses, Push Ups
Examples: Chest Presses, Push Ups
4B) Use a mobilit, lower body pushing movement, or core
exercise
Use a mobilit, lower body pushing movement, or core
exercise
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Chest Presses, Push Ups
Use a mobilit, lower body pushing movement, or core
exercise
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!Interval Work (treadmill, bike, etc)
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
WBPD Tactical StrengthDay 2 - Pulling Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 96-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-8
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
orBuild Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
NAME___________________
Workout 14 Date: Workout 18 Date: Workout 22 Date:
"Men are made stronger on realization that the helping hand they need is at the end of their own arm". ~Sidney J. Phillips
Notes Notes Notes1A) Explosive Movement
Usually Pull Related, Examples: Clean and Snatch
Variations
Usually Pull Related, Examples: Clean and Snatch
Variations
Usually Pull Related, Examples: Clean and Snatch
Variations
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) SL Lower Body Pulling
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
2B) Stability Core Exercise
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
3A) Vertical or Horizontal Pulling
Examples: Rows, Pullovers, Pull Ups, Lat Pulls
Examples: Rows, Pullovers, Pull Ups, Lat Pulls
Examples: Rows, Pullovers, Pull Ups, Lat Pulls
4A) Lower Body Pulling
Could be single or double leg, examples: RDL, Dead Lifts, Hip
Raises, Leg Curls
Could be single or double leg, examples: RDL, Dead Lifts, Hip
Raises, Leg Curls
4B) Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Could be single or double leg, examples: RDL, Dead Lifts, Hip
Raises, Leg Curls
Use a mobility, lower body pushing movement, or core
exercise
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!Interval Work (treadmill, bike, etc)
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
WBPD Tactical StrengthDay 3 - Pushing Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 910 7-8 10 7-8 10 7-810 7-8 10 7-8 10 7-810-15 7-8 10-15 7-8 10-15 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
orBuild Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
NAME___________________"Some people dream of success... while others wake up and work hard at it". ~Author Unknown
Workout 15 Date: Workout 19 Date: Workout 23 Date:Notes Notes Notes
1A) Explosive Movement
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) Lower Body Pushing
Could be single or double leg, examples: Squat or Forward
Lunge Variations
Could be single or double leg, examples: Squat or Forward
Lunge Variations
Could be single or double leg, examples: Squat or Forward
Lunge Variations
2B) Ab Movement
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
Examples: Different forms of sit ups, curl ups, leg raises,
etc.
3A) Vertical or Horizontal Pushing
Examples: Chest or Shoulder Presses
Examples: Chest or Shoulder Presses
Examples: Chest or Shoulder Presses
4A) SL Squat Variation
Follow variations in video. Don't add weight until you can
get full depth.
Follow variations in video. Don't add weight until you can get full depth. Try to get lower
than last week.4B) Use a mobility, lower body
pushing movement, or core exercise
Use a mobility, lower body pushing movement, or core
exercise
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Follow variations in video. Don't add weight until you can get full depth. Try to get lower
than last week.Use a mobility, lower body pushing movement, or core
exercise
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!Interval Work (treadmill, bike, etc)
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
WBPD Tactical StrengthDay 4 - Pulling Movements
GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeWorkout #Exercise GR WT AR RPE GR WT AR RPE GR WT AR RPE
6 6 4 6 3 66 7 4 7 3 75-6 9 3-4 9 2-3 910-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 310-12 3 10-12 3 10-12 3
10e 6 8e 6 6e 610e 7 8e 7 6e 78-10e 9 7-8e 9 5-6e 96-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-86-10 7-8 6-10 7-8 6-10 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 96-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-86-10e 7-8 6-10e 7-8 6-10e 7-8
10 6 8 6 6 610 7 8 7 6 78-10 9 7-8 9 5-6 9
7-8 7-8 7-87-8 7-8 7-87-8 7-8 7-8
or
orBuild Your Own
Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you Build your own, or use any from books supplied to you
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Go back & forth between the two exercises, getting at least 4 sets of each in, working towards 6. Work on
decreasing rest time between each to 10 secs.
Bodyweight Circuit
NAME___________________"I observed that nine out of ten things I did were failures. So I did ten times more work". ~George Bernard Shaw
Workout 16 Date: Workout 20 Date: Workout 24 Date:Notes Notes Notes
1A) Explosive Movement
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
Usually Push Related, Examples: Jump Squat
Variations, Jerk Variations
1B) Rotator Cuff Exercise
use light weight use light weight use light weight
2A) SL Lower Body Pulling
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
Examples: SL RDLs, SL DLs, RFE RDLs, RFE DLs, SL Hip Raises or Stability Leg Curls
2B) Stability Core Exercise
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
Examples: Different variations of planks and bridges
3A) Pull Up or Chin Up Variation
Choose a variation that puts you in the goal rep range.
Could do just negatives if you don't have assistance.
Choose a variation that puts you in the goal rep range.
Could do just negatives if you don't have assistance.
Choose a variation that puts you in the goal rep range.
Could do just negatives if you don't have assistance.
4A) Horizontal Pulling Movement
Examples: Any Row variations Examples: Any Row variations
4B) Use a mobility, lower body pushing movement, or core
exercise
Use a mobility, lower body pushing movement, or core
exercise
3B) Rotational Core Exercise
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any core exercise involving rotation
Examples: Any Row variations
Use a mobility, lower body pushing movement, or core
exercise
Make sure that each set gets more difficult with first set easy/moderate and third set difficult!Interval Work (treadmill, bike, etc)
Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level: Speed: Level:
WOODBURY POLICE & FIRE TACTICAL ATHLETES
Finish each workout with flexibility work. This is important to reduce the risk of injury, minimizing soreness, and increasing
performance. There are two different methods to choose from. Try them both and see what one you like better.
POST W ORKOUT STATIC FLEXIBILITY
Do the following for either 30 secs each or 2 sets of 15 secs each. Pigeon Stretch Semi-Straddle Straddle Hip Flexor Hamstring Quad
POST W ORKOUT DYNAMIC FLEXIBILITY
Knee Hugs x5-10e Ankle Hugs x5-10e Straight Leg March x5-10e Lateral Shifts x5e World’s Greatest x5e Dynamic Hip Flexor x5e
OPTIONAL UPPER BODY STATIC FLEXIBILITY
Do the following for either 30 secs each or 2 sets of 15 secs each. Arm Against Wall (Chest)
Arm Across the Body (Back & Shoulder) Elbow Up (Tricep & Shoulder)
Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure, Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure, Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish -