THE TACTICAL TRAINING PROGRAMME

WEEK ONE

MONDAY STARTING TEST

Max Press-Up x 2 mins Rest x 2 mins

Max Butterfly Sit-Up x 2 mins Rest x 2 mins

2km run (quick)

WEDNESDAY

PART 1

Complete 5 rounds, with 90 secs rest between rounds:

1a. Bear Crawl x 30m

• From a squatting position, with your feet slightly wider than your shoulders, place both hands on the ground – resting on your toes, your knees hovering above the ground and your back flat. • From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed. • Next, push back on hands and toes to return to the start. • Remember to keep those elbows tucked in, back straight and core tight.

1c. Butterfly Sit-Up x 10

• Lie face up on a mat with the soles of your feet together and knees bent out to the sides. Reach your arms overhead – this is your starting position.

• Now, using your core, roll your body up until you’re sitting upright, then reach forward to touch your toes.

• Slowly lower yourself back down to the starting position and repeat.

1d. Pull-Up x 5

• Grip the pull-up bar with your hands just wider than shoulder-width apart.

• Brace your abs and pull yourself up by engaging your lat muscles, until your whole head is above the bar.

• Lower your body under control until your arms are straight. Keep your shoulders engaged and don’t sag at the bottom.

PART 2

Complete 5 reps of each exercise in the circuit, then 4, then 3, then 2, then 1 – as quickly as possible:

2a. Burpee

• Stand tall. • Drop down into the start of a squat thrust, then jump your feet back to a high plank position. • From here, you can either drop your torso all the way to the floor, or go straight into jumping your feet back to your hands and returning to standing. • As you stand, jump up before landing with soft knees. • Gather your breath and repeat.

2b. Incline Press-Up

• Position your hands at shoulder-width on a box or other raised surface, with feet on the ground.

• Lower your chest until it just touches the box, then press back up to the start.

• Keep your core engaged and elbows tucked in.

2c. Broad Jump

• Stand with your feet shoulder-width apart.

• Swing your arms back behind your body as you bend your knees and push your hips back.

• Swing your arms forward as you drive your feet into the ground, push hips forward, and explode forward.

• Land on your feet and drop back down, ready to go again.

FRIDAY PART 1

Complete 5 rounds of the following, with 90 secs rest between rounds:

1a. Wall Sit x 45 secs

• Start with your back against a wall, with your feet shoulder-width and about two feet from the wall. • Engage your abs and slowly slide your back down until thighs are parallel to the floor. • Adjust your feet so your knees are directly above your ankles. • Keep your back flat against the wall and hold.

1b. Decline Press-Up x 20

• Assume a press-up position, with feet elevated on a chair or similar object behind you.

• Keep your hands underneath your chest and don’t let your hips sink – maintain the same straight line as you would with a regular press-up.

• Lower until your upper chest touches the floor, then press back up.

1c. Prisoner Squat x 10

• Touch your fingers to your temples and keep your elbows flared out to the sides. • Keep your back upright and knees in line with your feet. • Squat as low as you can without sacrificing form.

1d. Pull-Up x 5

• Remember to pull with your lats and keep those shoulders pinned back.

PART 2

Ladder work for time. Do 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 reps:

2a. Hand-Release Press-Up

• Perform a regular press-up.

• At the bottom of the movement, keep everything tensed and take your hands off the floor.

• Pull your shoulders back (imagine doing a barbell row) and hold for a count of one.

• Return your hands to under your shoulders and press back up to the start.

• This move forces your pecs to work much harder than regular press-ups, because the initial contraction is greater.

2b. Burpee

• If you’re doing full burpees, try to drop your torso to the floor rather than performing a pressup – that’s only going to exhaust your chest and arms, and limit the number you can do.

2c. Pike Press-Up

• Assume a press-up position. • Lift your hips up and walk your feet in – similar to downward dog, but with more emphasis on your shoulders. This is the start position. • Keep your legs straight. • Bend your elbows to lower your head to the floor, then push up through your shoulders to return to the start.

PART 3 For time:

3. Prisoner Squat x 100

WEEKEND WORKOUT BURPEE HEAVEN

Burpee x 50 Rest x 4 mins Burpee x 40 Rest x 3 mins Burpee x 30 Rest x 2 mins Burpee x 20 Rest x 1 min Burpee x 10 (Now reverse the pyramid and stop the clock once you’ve completed the last set of 50 burpees)