!

W B P D !

FUNCTIONAL TRAINING FOR THE

TACTICAL ATHLETE

PHASE 5 TEMPLATE

!!""""""""""""""""""""""""""""""""""""""""""""""""""!

#$%&!!!

"#$%$'!()!*%$&'+!%$#,-#.&/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: joe@speadsperformance.net 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 -