Reach Functional Fitness
Tactical / Military, Strength & ConditioningSpecial Operator Training is designed for those who will see combat often. The physical demands required of our special operators is unrelenting.
TeamReach has built this program specifically for those who are deploying into a hot bed. Traditional strength and conditioning is simply not enough to prepare our bravest for combat. This program is designed to be supplemental strength training. There is no running programmed. Feel free program your own running, as needed.
This training is difficult and practical. Operators will find direct crossover to the demands of their job.
With that said, you don't have to be military personnel to train like one. If you are looking for a program to test yourself, give this one a go.
The program is comprised of 5 unique workouts on an A/B week, repeated over a 4 week block.
Program Specs:
Skill Level – Intermediate to advanced. Beginner Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, bucket, sled, farmer's carry, battle ropes, treadmill (optional), plyo-box, weighted vest. Air bike and SkiErg.
Focus - Military/Tactical, Strength and Conditioning
Training Days per Week - 5
Program Length - 4 Weeks, but can be repeated if desired.
See @teamreachtraining on Instagram for sample workout.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Belly Sprint
5 x 20
B2
Sandbag Zercher Carry
5 x 40
C
3 Cone Drill
Strength Prep
D
2 Rounds for Completion: Band Pull Apart x10 Band Pass Through x10 Band Pull Through x10 Single Arm Banded Chest Fly x10/arm Banded Straight Arm Pulldown x10
E1
Bench Press
4 x 8
E2
Weighted Chin Ups
4 x 8
F1
Hang Power Clean
3 x 5
F2
Russian KB Swing
3 x 10
F3
Box Jump w/DBs
3 x 3
G1
Hanging Knee Raise
3 x 15
G2
Anti-Rotation Landmine
3 x 12
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Seated Box Jump
3 x 3
C
Box Elevated Single Leg Explosive Plyo Jumps
3 x 5
D1
Banded Monster Walks
2 x 20
D2
Lateral Monster Walk
E
Barbell Box Squat
5 x 5
F1
Extensive MB Chest Pass
2 x 15
F2
Rapid Single Arm Split Stance Banded Row
2 x 15
G1
Plyo Push-Up w/Depth
G2
Explosive Single Arm Landmine Row
4 x 8
H1
Bear Crawl
8 x 25
H2
Sled Push
8 x 25
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Strength Prep
A
2 Rounds for Completion: Bird Dog x5/side Hinge Jump x5 Banded Straight Arm Pulldown x10 Banded Pull Through x10
B1
Hex Bar Deadlift
5, 5, 3, 3
B2
No Touch Box Jump Over
5 x 1
C1
Inverted Row
C2
Barbell Push-Up
D1
Incline DB Bench Press
12, 12, 8, 8
D2
Lat Pulldown
12, 12, 8, 8
E1
Alternating V-ups
3 x 30
E2
Plank
3 x 1:00
F1
Air Bike
5 x 5
F2
Slam Balls
5 x 5
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Alternating Lateral MB Toss
3 x 10
A2
Seiza KB Twist
3 x 20
B1
Arnold Press
4 x 15
B2
Rope Face Pull
4 x 15
C
Bulgarian Split Squat
4 x 10
D1
Barbell Bicep Curl
4 x 10
D2
Close Grip Bench Press
4 x 10
E
Calf Raise
4 x 25
F1
Suitcase Dumbbell Wall Sit
4 x 1:00
F2
Iso Hold Pull-Up
F3
Push-up Iso Hold
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Rowing
1 x 2000
B
Sandbag Bear Hug Carry
4 x 50
C1
Half Kneeling SkiErg
6 x 5
C2
Rope Sled Pull
6 x 30
D1
Shuttle Run
3 x 100
D2
KB Farmer's Walk
3 x 100
E
Rowing
1 x 2000
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
