The Tactical Athlete

TactiCool Athlete Performance

Tactical, Tactical / Military, Strength & Conditioning, First Responders, Law Enforcement, Functional Fitness
Coach
Vinnie Belviso

If you are a member of the military or a first responder, "The Tactical Athlete" (TTA) is made for you.

TTA strives for results in three key areas: (1) Fighter-Like Conditioning, because your weight room strength does you no good if it does not carry over to the field. (2) Explosive Strength and Power, so when a situation arises you are physically prepared to handle it. (3) Look Good Naked by getting the results you want.

You are not a bodybuilder. You are not a powerlifter. You are not a competitive athlete.

You do likely work long hours and have a more demanding schedule than most. TTA has your hectic schedule in mind, condensed into 3-4 primary weekly workouts that will help with mobility for injury prevention, power and agility to make you operator AF, build brute strength, and help you gain that toned, athletic look....in under 4 hours, weekly. Additionally, there are 2-3 secondary weekly workouts geared towards energy system development to keep you in top shape and ready to crush any PT test.

Train to perform better when it matters most with TTA.

$29 / mo
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Fighter-Like Conditioning
No matter if you are in a foot pursuit, climbing multiple floors weighed down with gear, or carrying someone that needs your help, your conditioning will be put to the test. None of these things look similar to slow jogging aimless miles. TTA includes targeted conditioning to help improve performance in actual job-related scenarios while still keeping you PT ready.
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Explosive Strength and Power
Strength is a major component for improved performance and overall health, plus who does not like setting new PR's in the gym? However, it is not the end all be all in the real world. Through the condensed conjugate method TTA will routinely have you pushing to improve your maximum capacity in the gym while training you to be able to apply that force when you need it the most.
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Look Good Naked
Pack on some muscle. Build your athleticism. TTA uses a hybrid method of programming to train you like an athlete while treating you like a working professional that does not have countless hours to dedicate to training and keeps you fresh outside of the gym. Look and feel better, get the results you want, stay ready to go when called.
Features
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Access to your coaches
I am here to help you. Send me videos, ask me questions.
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Programming 6 days per week
3-4 primary workouts completed in 45-75 minutes per session. 2-3 secondary workouts for when your schedule allows it.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Notes provided on each exercises to outline the overall goal and give specific instruction for how to perform.
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Delivered through TrainHeroic
The app makes it easy to track your progress and make goals...the keys to proper progressive overload.
Equipment
Required
Barbell // Trap Bar // DB's // Medicine Ball // Something to jump on
Recommended
KB's // Resistance Bands // Weight Vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-7-8

Circuit

A

Upper Warmup - T Spine Clamshell x3-5 per side - Prone Press Up x3-5 - Prone IYT x3 each - Prone Swimmer x5 - Thread the Needle x3-5 per side - Tabletop to Tall Bridge x3-5 per side - A Frame x5 - 90/90 Windshield x5 per side - Shoulder CARs x3 each way per side - Neck CARs x3 each way

Circuit

B

Plyometrics - Unilateral - Pogo 2x10 seconds - Pogo 2x10 yards - Pogo Single Leg 1x10 yards each leg - Broad Jump off 1, Land on 2 2x4 each leg - Single Leg Box Jump, Land on 2 8x1 each leg - Sprinter Step Ups 2x8 each leg - Power Skips for Height 2x20 yards - Power Skips for Distance 2x20 yards

C1

Bench Press: Banded Eccentric

5 x 4

C2

Face Pull w/ External Rotation

5 x 10

D1

DB Incline Bench Press

3 x 12

D2

Chest Support DB Row

3 x 12

E1

Front Plate Raise

3 x 12

E2

Cable Face Pull

3 x 12

F

Seated DB Hammer Curl

3 x 12

Monday
2024-7-9

Circuit

A

Lower Warmup - Knee Hug 1x10 yards - Walking Quad 1x10 yards - Hip Cradle (Figure 4) 1x10 yards - Walking Straight Leg Kick 1x10 yards - Walking Hamstring Scoops 1x10 yards CNS Prep - Forward Skip w/ Arm Swing 2x20 yards - High Knee Run 4x5 yards - Staggered Stance Broad Jump 10x1 (Alternate lead leg each rep, try to jump as far as you can each rep)

Circuit

B

Acceleration Staggered Start 10x10 yards with 10 yard deceleration

C1

Squat: Band Back Squat

5 x 4

C2

Hip Circle Squat

5 x 8

D

DB Reverse Lunge

3 x 24

E

Supported SL RDL

3 x 12

F

Band Assist Nordic Curls

3 x 12

G

DB SL Calf Raise

2 x 20

Tuesday
2024-07-10

Conditioning

A

Dynamic 1

5-10 each side/per exercise

B

Cardiac Output

Circuit

C

Trunk - Seated Dead Bug 3x10 per side - Tall Kneeling Pallof Press 2x20 per side

D

Foam Roll/ Stretch

1 x 5:00

Wednesday
2024-07-11

Circuit

A

Upper Warmup - T Spine Clamshell x3-5 per side - Prone Press Up x3-5 - Prone IYT x3 each - Prone Swimmer x5 - Thread the Needle x3-5 per side - Tabletop to Tall Bridge x3-5 per side - A Frame x5 - 90/90 Windshield x5 per side - Shoulder CARs x3 each way per side - Neck CARs x3 each way

Circuit

B

Plyometrics - Unilateral - Pogo 2x10 seconds - Squat Jump 2x10 seconds - Alternating Lunge Jumps 2x10 seconds - Box Jump 8x1 (progress the box height, work up to the highest you can) - Tuck Jumps 2x20 yards - Cont. Broad Jumps 2x20 yards

C1

Bench Press: BB

5 x 4

C2

PVC Blackburns

5 x 10

D1

Pull Up Neutral Grip

3 x 12

D2

3030 DB Bench Press

3 x 12

E1

Seated DB Rear Delt Fly

3 x 12

E2

DB Lateral Raises

3 x 12

F

EZ Bar Skullcrusher

3 x 12

Thursday
2024-07-12

Circuit

A

Lower Warmup - Knee Hug 1x10 yards - Walking Quad 1x10 yards - Hip Cradle (Figure 4) 1x10 yards - Walking Straight Leg Kick 1x10 yards - Walking Hamstring Scoops 1x10 yards CNS Prep - A Skip 1x20 yards - B Skip 1x20 yards - High Knee Run 2x10 yards - Running C (Butt Kick) 2x10 yards - Power Skip for Height 2x20 yards - Power Skip for Distance 2x20 yards - Straight Leg Shuffle (Quick Feet) 2x10 yards - Straight Leg Bound (for Distance) 2x20 yards

B

Build Up

4 x 30

C1

Deadlift: TB

5 x 4

C2

Eccentric Lateral Step-Down (BW)

5 x 5

D

RFE Split Squat

3 x 12

E

Good Morning

3 x 12

F

SL Hip Thrust

3 x 12

G

DB Calves Raise

2 x 20

Friday
2024-07-13

Conditioning

A

Dynamic 1

5-10 each side/per exercise

B1

Cardiac Power Intervals

10 x 2:00

B2

Cardiac Output

10 x 2:00

Circuit

C

Trunk Circuit Suitcase Carry 4x20 yards each side Plank Bird Dog 3x20 Rounds should be Suitcase Carry right side x20 yards, suitcase carry left side x20 yards, Plank Bird Dog x20, repeat

D

Foam Roll/ Stretch

1 x 5:00

E

Recovery Breathing 1

1 x 2:00

Coach
More from TactiCool Athlete Performance
coach-avatar Vinnie Belviso

MS Exercise Science; Tactical Strength and Conditioning Facilitator; 13+ years service in the United States Coast Guard; Strength and Conditioning Coach. 7+ years coaching experience working with dozens of collegiate and tactical athletes.

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FAQs
Is this a 3-day, 4-day, or 6-day a week program?
The program will rotate between 3-4 primary workouts per week, depending on the goal of the training block. Some blocks will be focused around 3 full body workouts; some blocks will be focused around 4 weekly workouts using upper/lower splits. Every week will have 6 programmed workouts
Which training days should I do if I can't do all 6 days?
The 3-4 primary days are the gym-based workouts which will cover mobility, power development, max strength, building muscle, and short conditioning intervals. Do these workouts every week for best results. The secondary workouts are for when you have extra time or can't make it to the gym.
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The Tactical Athlete
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The Tactical Athlete
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The Tactical Athlete
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The Tactical Athlete
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