Tier Three Tactical 12 Week Beginner Hybrid Athlete Training Program
Session 25 Session 26 Session 27 Session 28
Dumbbell Bench Press Barbell Back Squat Seated Barbell Shoulder Press Single Leg Plyometric Jumps
1x15, 1x12, 1x10, 1x8 1x8, 1x7, 1x6, 1x5 2x12, 2x10 6x10L, 10R
*leave 2 reps left in tank on each set *2 reps left in the tank *leave 2 reps left in tank on each set *max effort on each jump
Weighted Pull Ups
Double Leg Broad Jumps
3x7 Sumo Deadlift T-Bar Row
8x5
then 3x5 1x12, 1x10, 2x8
*each jump for max distance, with
1 x Max rep set only bodyweight *2 reps left in the tank on each set *2 reps left in tank
controlled landing
*2 Reps left in tank for each set
Banded Kettlebell Swing
Close Grip Bench Press Rear Delt Dumbbell Fly Nordic Curl
5x7 50/35 lbs
3x12 4x15 4 sets leaving 2 reps left in tank
*use moderate weight band anchored
*leave 2 reps left in tank on each set *leave 2 reps left in tank *use hand to assist up and down
under feet
Ez Bar Biceps Curl Barbell/ Abwheel Rollout Alternating DB Biceps Curl
3x15 5 Sets 3x15L, 15R
*leave 2 reps left in tank on each set *work to 2 reps left in tank *leave 2 reps left in tank
Zone 2
Increasing Power Cardio
Sprint Interval Training 60 min at Zone 2
40min in Zone 2
15min Zone 2
Rest 5min
Rest Rest 5min
10min Zone 3
Tabata (8x20sec on / 10sec off)
Rest 5min
15min Zone 1 Cool Down
5min Zone 5
Optional 5th Session: 20min at Zone 4
Tier Three Tactical 12 Week Beginner Hybrid Athlete Training Program
Session 29 Session 30 Session 31 Session 32
Dumbbell Bench Press Barbell Back Squat Seated Barbell Shoulder Press Single Leg Plyometric Jumps
1x15, 1x12, 1x10, 1x8 1x8, 1x7, 1x6, 1x5 2x12, 2x10 7x10L, 10R
*leave 1 rep left in tank on each set *1 rep left in the tank *leave 1 rep left in tank on each set *max effort on each jump
Weighted Pull Ups
Double Leg Broad Jumps
3x7 Sumo Deadlift T-Bar Row
9x5
then 3x5 1x12, 1x10, 2x8
*each jump for max distance, with
1 x Max rep set only bodyweight *1 rep left in the tank on each set *1 rep left in tank
controlled landing
*1 Rep left in tank for each set
Banded Kettlebell Swing
Close Grip Bench Press Rear Delt Dumbbell Fly Nordic Curl
6x7 50/35 lbs
3x12 4x15 5 sets leaving 2 reps left in tank
*use moderate weight band anchored
*leave 1 rep left in tank on each set *leave 1 rep left in tank *use hand to assist up and down
under feet
Ez Bar Biceps Curl Barbell/ Abwheel Rollout Alternating DB Biceps Curl
3x15 6 Sets 3x15L, 15R
*leave 1 rep left in tank on each set *work to 2 reps left in tank *leave 1 rep left in tank
Zone 2
Increasing Power Cardio
Sprint Interval Training 70 min at Zone 2
45min in Zone 2
20min Zone 2
Rest 5min
Rest Rest 5min
12min Zone 3
Tabata (8x20sec on / 10sec off)
Rest 5min
20min Zone 1 Cool Down
7min Zone 5
Optional 5th Session: 25min at Zone 4
Tier Three Tactical 12 Week Beginner Hybrid Athlete Training Program
Session 33 Session 34 Session 35 Session 36
Dumbbell Bench Press Barbell Back Squat Seated Barbell Shoulder Press Single Leg Plyometric Jumps
1x15, 1x12, 1x10, 1x8 1x8, 1x7, 1x6, 1x5 2x12, 2x10 8x10L, 10R
*work to AHAP on final set *work to tech max on final set *work to AHAP on final set *max effort on each jump
Weighted Pull Ups
Double Leg Broad Jumps
3x7 Sumo Deadlift T-Bar Row
10x5
then 3x5 1x12, 1x10, 2x8
*each jump for max distance, with
1 x Max rep set only bodyweight *work to tech max on final set *work to AHAP on final set
controlled landing
*work to AHAP on final set
Banded Kettlebell Swing
Close Grip Bench Press Rear Delt Dumbbell Fly Nordic Curl
7x7 50/35 lbs
4x12 5x15 6 sets leaving 2 reps left in tank
*use moderate weight band anchored
*leave 1 rep left in tank on each set *leave 1 rep left in tank *use hand to assist up and down
under feet
Ez Bar Biceps Curl Barbell/ Abwheel Rollout Alternating DB Biceps Curl
4x15 7 Sets 4x15L, 15R
*leave 1 rep left in tank on each set *work to 2 reps left in tank *leave 1 rep left in tank
Zone 2
Increasing Power Cardio
Sprint Interval Training 90 min at Zone 2
50min in Zone 2
30min Zone 2
Rest 5min
Rest Rest 5min
15min Zone 3
Tabata (8x20sec on / 10sec off)
Rest 5min
20min Zone 1 Cool Down
10min Zone 5
Optional 5th Session: 35min at Zone 4
Tier Three Tactical 12 Week Beginner Hybrid Athlete Training Program
Session 37 Session 38 Session 39 Session 40
Incline Dumbbell Bench Press Barbell Front Squat Barbell Push Press Single Leg Plyometric Jumps
1x15, 1x12, 1x10, 1x8 1x8, 1x7, 1x6, 1x5 4x8 7x9L, 9R
*leave 2 reps left in tank on each set *2 reps left in the tank *leave 2 reps left in tank on each set *max effort on each jump
Seated Cable Row Romanian Deadlift Pendlay Row Double Leg Broad Jumps
3x12 4x7 4x8 7x5
*leave 2 reps left in the tank *2 reps left in the tank on each set *leave 2 reps left in tank *hold 10-20lbs total dumbbell weight
Banded Kettlebell Swing
Weighted Dips Cable Machine Face Pull Nordic Curl
5x8 50/35 lbs
3x12 3x15 4 sets leaving 2 reps left in tank
*use moderate weight band anchored
*leave 2 reps left in tank on each set *leave 2 reps left in tank *lower slowly holding 10-15lbs
under feet
Alternating DB Biceps Curl
Barbell/ Abwheel Rollout Close Grip Barbell Curl
1x10 AHAP
6 Sets 4x10
Then,
*work to 2 reps left in tank *2 reps left in tank
3x12 leaving 2 reps left in tank
Zone 2
VO2 Max Training
Sprint Interval Training 90 min at Zone 2
20min Zone 2
15min Zone 2
Rest 5min
Rest Rest 5min
4x4min on 4min off at 90% effort
10 x 10sec on / 20 sec off
Rest 5min
15min Zone 1 Cool Down
10min Zone 1
Optional 5th Session: 20min at Zone 2, Rest 5min, 5min Zone 5
Tier Three Tactical 12 Week Beginner Hybrid Athlete Training Program
Session 41 Session 42 Session 43 Session 44
Incline Dumbbell Bench Press Barbell Front Squat Barbell Push Press Single Leg Plyometric Jumps
1x12, 1x10, 1x8, 1x6 1x7, 1x6, 1x5, 1x4 4x7 8x9L, 8R
*leave 2 reps left in tank on each set *2 reps left in the tank *leave 2 reps left in tank on each set *max effort on each jump
Seated Cable Row Romanian Deadlift Pendlay Row Double Leg Broad Jumps
4x12 5x6 4x7 7x6
*leave 2 reps left in the tank *2 reps left in the tank on each set *leave 2 reps left in tank *hold 10-20lbs total dumbbell weight
Banded Kettlebell Swing
Weighted Dips Cable Machine Face Pull Nordic Curl
6x7 50/35 lbs
4x12 4x15 5 sets leaving 2 reps left in tank
*use moderate weight band anchored
*leave 2 reps left in tank on each set *leave 2 reps left in tank *lower slowly holding 10-15lbs
under feet
Alternating DB Biceps Curl
Barbell/ Abwheel Rollout Close Grip Barbell Curl
1x10 AHAP
6 Sets 4x10
Then,
*work to 1 rep left in tank *2 reps left in tank
3x12 leaving 2 reps left in tank
Zone 2
VO2 Max Training
Sprint Interval Training 90 min at Zone 2
20min Zone 2
15min Zone 2
Rest 5min
Rest Rest 5min
5x4min on 4min off at 90% effort
12 x 10sec on / 20 sec off
Rest 5min
15min Zone 1 Cool Down
10min Zone 1
Optional 5th Session: 20min at Zone 2, Rest 5min, 8min Zone 5
Tier Three Tactical 12 Week Beginner Hybrid Athlete Training Program
Session 45 Session 46 Session 47 Session 48
Incline Dumbbell Bench Press Barbell Front Squat Barbell Push Press Single Leg Plyometric Jumps
1x12, 1x10, 1x8, 1x6 1x7, 1x6, 1x5, 1x4 5x5 9x9L, 9R
*leave 1 rep left in tank on each set *1 rep1 left in the tank *leave 2 reps left in tank on each set *max effort on each jump
Seated Cable Row Romanian Deadlift Pendlay Row Double Leg Broad Jumps
4x12 5x6 4x7 8x6
*leave 1 rep left in the tank *1 rep left in the tank on each set *leave 1 rep left in tank *hold 10-20lbs total dumbbell weight
Banded Kettlebell Swing
Weighted Dips Cable Machine Face Pull Nordic Curl
7x7 50/35 lbs
4x12 4x15 5 sets leaving 1 rep left in tank
*use moderate weight band anchored
*leave 1 rep left in tank on each set *leave 1 rep left in tank *lower slowly holding 10-15lbs
under feet
Alternating DB Biceps Curl
Barbell/ Abwheel Rollout Close Grip Barbell Curl
1x10 AHAP
6 Sets 4x10
Then,
*work to 1 rep left in tank *1 rep left in tank
3x12 leaving 1 rep left in tank
Zone 2
VO2 Max Training
Sprint Interval Training 90 min at Zone 2
20min Zone 2
15min Zone 2
Rest 5min
Rest Rest 5min
6x4min on 4min off at 90% effort
14 x 10sec on / 20 sec off
Rest 5min
15min Zone 1 Cool Down
10min Zone 1
Optional 5th Session: 20min at Zone 2, Rest 5min, 10min Zone 5
