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Functional strength, endurance and agility exercises

If you’re referring to tactical training or workouts that simulate military-style exercises, here’s a plan that incorporates functional strength, endurance, and agility exercises—perfect for building the fitness level required for high-performance situations.
Tactical Fitness Workout Plan
Warm-Up (5–10 minutes)



Dynamic stretches: Arm circles, high knees, lunges with a twist, and jumping jacks.
Mobility drills: Shoulder rolls, hip openers, and cat-cow stretches.

Day 1: Strength & Power Training

Deadlifts (barbell or sandbag): 5 sets x 6 reps.
Pull-Ups or Assisted Pull-Ups: 4 sets x max reps.
Sandbag Over-the-Shoulder Throws: 4 sets x 10 reps.
Push-Ups with Weighted Vest: 4 sets x 20 reps.
Farmer’s Carry (heavy dumbbells or kettlebells): 40 meters x 3 rounds.

Day 2: Tactical HIIT
Warm-Up: Light jogging for 5 minutes.
Circuit (Repeat 4x):
30 sec: Sprint (simulate dashes between cover).
30 sec: Burpees (add a tactical roll if safe).
30 sec: Jump Squats or Box Jumps.
30 sec: Rest.

Day 3: Agility & Core

Cone Drills: Set up 5 cones in a zig-zag; sprint and change directions quickly for 3 rounds.
Bear Crawls: 20 meters x 4 rounds.
Plank-to-Push-Up: 4 sets x 12 reps.
Weighted Sit-Ups with Medicine Ball: 3 sets x 20 reps.
Hanging Leg Raises: 4 sets x 15 reps.

 


 

Day 4: Rest or Active Recovery

Yoga, foam rolling, or a brisk walk for 30–45 minutes.

Day 5: Functional Strength

Day 5: Functional Strength

Tire Flips or Sled Pushes (if available): 5 sets x 40 meters.
Weighted Pull-Ups: 4 sets x max reps.
Sandbag Clean and Press: 4 sets x 10 reps.
Step-Ups with Weighted Vest: 3 sets x 12 reps per leg.
Battle Ropes: 30 seconds on, 15 seconds rest x 5 rounds.

Day 6: Endurance

Ruck March: 3–5 miles with a weighted backpack (adjust weight to fitness level).
Alternate: 45 minutes of trail running or swimming.


Day 7: Tactical Simulation Day

Combine elements of previous days to mimic real scenarios:
Start with a 400-meter run.
Perform a 50-meter bear crawl.
Complete 10 sandbag clean-and-press reps.
Sprint 100 meters and finish with 20 push-ups.
Rest 2 minutes, repeat 3x.

Nutrition Adjustments for Tactical Training

Carb Cycling: Eat more carbs on heavy training days (oats, sweet potatoes, rice) and fewer on lighter or rest days.
Hydration: Prioritize electrolytes (add salt or electrolyte tablets).
High Protein: Maintain lean muscle with 1.6–2.2g protein/kg body weight daily.
Snacks for Recovery: Beef jerky, nuts, or a protein bar post-training.

 

Location: United States

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