COHORT PROGRAMMES · TACTICAL
Tactical Athlete
Build strength and conditioning for physically demanding work. This 16-week programme combines barbell strength, loaded carries and a choice of running or gym conditioning on selected days.
YOUR TRAINING BLOCK
Duration
16 weeks
Schedule
6 scheduled days per week
Sessions
1 session per scheduled day
Time
Around 90 minutes per training day
Price
£99 one-off
Get Tactical Athlete
Delivered through the FITR app
Who it’s for
For people in physically demanding roles who already strength train and want a structured plan to develop their strength and conditioning together.
How the week works
Week 13 includes lower- and upper-body strength sessions and a session for power and carries. Choose running or gym conditioning on Days 2 and 6, with recovery on Day 4.
What you’ll need
Strength and carries. Week 13 uses a squat rack, barbell and plates, trap bar, dumbbells, an incline bench, a pull-up bar, resistance bands, a cable station with a rope attachment, a GHD and a D-ball for carries.
Running and conditioning. You’ll need somewhere to run, an air bike, a rower and a SkiErg. The Day 2 gym option also uses a kettlebell and a wall ball and target.
Sample training week · Week 13
Day 1
Lower-body strength
Barbell squats, trap-bar deadlifts, walking lunges and hanging leg raises.
Day 2
Running or gym conditioning
Choose five 1 km efforts followed by five 200 m efforts, or a 35-minute circuit of rowing, wall balls, kettlebell swings and burpees.
Day 3
Upper-body strength
Pull-ups, barbell push presses, chest-supported dumbbell rows and accessory work.
Day 4
Recovery
Full rest, or 45 minutes of easy Zone 2 cardio or yoga and mobility.
Day 5
Power, strength and carries
Dumbbell power snatches, front squats, barbell rows and D-ball carries.
Day 6
Long run or gym conditioning
Choose a long run finishing with 15 minutes at threshold pace, or a rowing and burpee workout with a 45-minute cap.
Day 7
Rest