Project Hero: Tactical Athlete Prep Program
WORKOUT SUMMARY
Main Goal
Sports Specific
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
8 Week
Days Per Week
5 Days/week
Time Per Workout
60 minutes
Equipment Required
Weighted Vest, Barbell, Sandbags
Target Gender
Male
High-demand tactical fitness training for service-ready conditioning.
Built for firefighters, military, and police, this program focuses on load-bearing, endurance, agility, and strength under fatigue. Emphasis on mission-critical strength, functional endurance, and resilience under pressure.
Loaded Strength Foundation
| Exercise | Sets | Reps |
| Barbell Bench Front Squat | 4 | 8-10 |
| Kettlebell Clean and Press | 3 | 6-8 |
| Weighted Vest Push up | 3 | 8-12 |
| Barbell Deadlift | 4 | 5-8 |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Weighted Pull up | 3 | 3-6 |
| trap bar deadlift | 3 | 10 |
| Weighted Front plank | 2 | 30-60 sec |
Tactical Agility + Power
| Exercise | Sets | Reps |
| Medicine Ball Overhead Throw | 3 | 10-12 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Fast Feet Run | 3 | 30 sec |
| Power Clean | 3 | 5-8 |
| Reaction Ball Throw Agility Ball Drill | 3 | 10-12 |
| Bear Crawl | 3 | 10-20 meters |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Navy Seal Burpee | 3 | 10-12 |
Endurance Under Load
| Exercise | Sets | Reps |
| Walking High Knee Lunges | 3 | 10 mins |
| BARBELL SQUAT | 4 | 6-8 |
| High Knee Skips_Cardio | 3 | 60 seconds |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Push Up to Renegade Row | 3 | 6-10 |
| Weighted Hanging Knee Raises | 3 | 12 |
| Weighted Front plank | 2 | 30-60 sec |
Power + Strength Combo
| Exercise | Sets | Reps |
| Dumbbell Push Press | 3 | 10-12 |
| Single Leg Hip Thrust Jump | 3 | 10-12 |
| commander pull up | 3 | 6-8 |
| Barbell Romanian Deadlift | 4 | 8-10 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Hollow Hold | 3 | 5 |
Tactical Challenge Day
| Exercise | Sets | Reps |
| Medicine Ball Overhead Slam Exercise | 3 | 12-15 |
| Bear Crawl | 3 | 10-20 meters |
| Push Up to Renegade Row | 3 | 6-10 |
| Dumbbell Straight Leg Deadlift | 3 | 8-12 |
| Barbell Clean and Press | 4 | 6-8 |
| Drop Push Up | 3 | 6-10 |
| Navy Seal Burpee | 3 | 10-12 |
| Cross Body Mountain Climber | 3 | 20 |
| Climbing Monkey Bars | 3 | 10-15 |
