NOTASAFESPACE

Two Months to Tactical Strength

Warm-up
Warm-up
1
Thoracic spine extension on foam roller

2
Squat to stand
10 reps

3
Kneeling hip flexor stretch

4
Terminal knee extension
15 reps per leg

5
Push-up
20 reps

6
Band pull-apart
20 reps

Strength training
Month 1, Week 1
Day 1: Lower body
1
Clean high pull from hang
3 sets of 6 reps
rest 90 sec.

2
Front squat
3 sets of 8 reps
rest 90 sec.

Superset
3
Single-leg Romanian deadlift
3 sets of 10 reps
rest 30 sec.

Ab wheel
3 sets of 10 reps
rest 60 sec.

Triset
4
Bulgarian split squat
3 sets of 10 reps
rest 30 sec.

Neck flexion
3 sets of 10 reps
rest 30 sec.

Neck extension
3 sets of 10 reps
rest 30 sec.

Day 2: Upper-body push

1
Incline bench press
3 sets of 8 reps
rest 90 sec.

2
Single-arm standing dumbbell push press
3 sets of 8 reps
rest 60 sec.

3
Alternating flat dumbbell bench press with thick grips
3 sets of 10 reps
rest 60 sec.

Superset
4
Close-grip bench press (with pause)
3 sets of 10 reps
rest 30 sec.

Hanging leg raise

3 sets of 15 reps
rest 60 sec.

Day 3: Upper-body pull

1
Weighted pull-up
3 sets of 8 reps
rest 90 sec.

Barbell row with thick grips

3 sets of 8 reps
rest 60 sec.

Circuit
3
Face pull
3 sets of 15 reps
rest 30 sec.

Rear-delt raise
3 sets of 12-15 reps
rest 30 sec.

Barbell curl
3 sets of 12-15 reps
rest 30 sec.

Weighted sit-up
3 sets of 25 reps
rest 60 sec.

Month 1, Week 2
Day 1: Lower body
1
Clean high pull from hang
4 sets of 4 reps
rest 90 sec.

2
Front squat
4 sets of 6 reps
rest 90 sec.

Superset
3
Single-leg Romanian deadlift
4 sets of 10 reps
rest 30 sec.

Ab wheel
4 sets of 10 reps
rest 60 sec.

Triset
4
Bulgarian split squat
3 sets of 10 reps
rest 30 sec.

Neck flexion
4 sets of 15 reps
rest 60 sec.

Neck extension
3 sets of 15 reps
rest 30 sec.

Day 2: Upper-body push

1
Incline bench press
4 sets of 6 reps
rest 90 sec.

2
Single-arm standing dumbbell push press
4 sets of 6 reps
rest 60 sec.

3
Alternating flat dumbbell bench press with thick grips
4 sets of 8 reps
rest 60 sec.

Superset
4
Close-grip bench press (with pause)
4 sets of 8 reps
rest 30 sec.

Hanging leg raise

3 sets of 15 reps
rest 60 sec.

Day 3: Upper-body pull

1
Weighted pull-up
4 sets of 6 reps
rest 90 sec.

Barbell row with thick grips

4 sets of 8 reps
rest 60 sec.

Circuit
3
Face pull
4 sets of 15 reps
rest 30 sec.

Rear-delt raise
4 sets of 12-15 reps
rest 30 sec.

Barbell curl
4 sets of 12-15 reps
rest 30 sec.

Weighted sit-up
4 sets of 25 reps
rest 60 sec.

Month 1, Week 3
Day 1: Lower body
1
Clean high pull from hang
4 sets of 6 reps
rest 90 sec.

2
Front squat
4 sets of 8 reps
rest 90 sec.

Superset
3
Single-leg Romanian deadlift
4 sets of 10 reps
rest 30 sec.

Ab wheel
4 sets of 10 reps
rest 60 sec.

Triset
4
Bulgarian split squat
3 sets of 10 reps
rest 30 sec.

Neck flexion
4 sets of 15 reps
rest 60 sec.

Neck extension
3 sets of 15 reps
rest 30 sec.

Day 2: Upper-body push

1
Incline bench press
4 sets of 8 reps
rest 90 sec.

2
Single-arm standing dumbbell push press
4 sets of 8 reps
rest 60 sec.

3
Alternating flat dumbbell bench press with thick grips
4 sets of 12-15 reps
rest 60 sec.

Superset
4
Close-grip bench press (with pause)
4 sets of 10-12 reps
rest 30 sec.

Hanging leg raise

3 sets of 15 reps
rest 60 sec.

Day 3: Upper-body pull

1
Weighted pull-up
4 sets of 8 reps
rest 90 sec.

Barbell row with thick grips

4 sets of 10 reps
rest 60 sec.

Circuit
3
Face pull
4 sets of 20 reps
rest 30 sec.

Rear-delt raise
4 sets of 20 reps
rest 30 sec.

Barbell curl
4 sets of 15 reps
rest 30 sec.

Weighted sit-up
4 sets of 30 reps
rest 60 sec.

Month 1, Week 4
Day 1: Lower body
1
Clean high pull from hang
3 sets of 3 reps
rest 90 sec.

2
Front squat
3 sets of 5 reps
rest 90 sec.

Superset
3
Single-leg Romanian deadlift
2 sets of 10 reps
rest 30 sec.

Ab wheel
2 sets of 10 reps
rest 60 sec.

Triset
4
Bulgarian split squat
2 sets of 10 reps
rest 30 sec.

Neck flexion
2 sets of 10 reps
rest 60 sec.

Neck extension
2 sets of 10 reps
rest 30 sec.

Day 2: Upper-body push

1
Incline bench press
3 sets of 5 reps
rest 90 sec.

2
Single-arm standing dumbbell push press
3 sets of 5 reps
rest 60 sec.

3
Alternating flat dumbbell bench press with thick grips
2 sets of 8 reps
rest 60 sec.

Superset
4
Close-grip bench press (with pause)
2 sets of 10 reps
rest 30 sec.

Hanging leg raise

2 sets of 15 reps
rest 60 sec.

Day 3: Upper-body pull

1
Weighted pull-up
3 sets of 5 reps
rest 90 sec.

Barbell row with thick grips

2 sets of 10 reps
rest 60 sec.

Circuit
3
Face pull
2 sets of 15 reps
rest 30 sec.

Rear-delt raise
2 sets of 15 reps
rest 30 sec.

Barbell curl
2 sets of 15 reps
rest 30 sec.

Weighted sit-up
2 sets of 25 reps
rest 60 sec.

Month 2, Week 1
Day 1: Lower body
1
Snatch high pull from hang
3 sets of 5 reps
rest 90 sec.

2
Front squat
3 sets of 5 reps
rest 90 sec.

Superset
3
Romanian deadlift with 5-second eccentric
3 sets of 6-8 reps
rest 60 sec.

Barbell rear lunge

3 sets of 10 reps
rest 60 sec.

Triset
4
Palloff press (half-kneeling)
3 sets of 10 reps
rest 30 sec.

Neck flexion
3 sets of 10 reps
rest 30 sec.

Neck extension
3 sets of 10 reps
rest 30 sec.

Day 2: Upper-body press

1
Push press
3 sets of 5 reps
rest 90 sec.

2
Paused bench press
3 sets of 5 reps
rest 90 sec.

3
Incline dumbbell bench with thick grips
3 sets of 8 reps
rest 60 sec.

Superset
4
Skull crusher
3 sets of 10-12 reps
rest 30 sec.

Dumbbell spell caster

3 sets of 12-15 reps
rest 60 sec.

Day 3: Upper-body pull

1
Weighted pull-up
3 sets of 5 reps
rest 90 sec.

Dead-stop dumbbell row with thick grip

3 sets of 10-12 reps
rest 60 sec.

Triset
3
Face pull
3 sets of 15 reps
rest 30 sec.

Rear-delt raise
3 sets of 12-15 reps
rest 30 sec.

Spider Curl
3 sets of 12-15 reps
rest 30 sec.

Superset
4
Ab wheel roll-out
3 sets of 15 reps
no rest

Lying leg raise

3 sets of 25 reps
rest 60 sec.

Month 2, Week 2
Day 1: Lower body
1

Snatch high pull from hang

4 sets of 3 reps
rest 90 sec.

2
Front squat
4 sets of 3 reps
rest 90 sec.

Superset
3

Romanian deadlift with 5-second eccentric

4 sets of 5 reps
rest 60 sec.

Barbell rear lunge

4 sets of 10 reps
rest 60 sec.

Triset
4
Palloff press (half-kneeling)
3 sets of 10 reps
rest 30 sec.

Neck flexion
3 sets of 15 reps
rest 30 sec.

Neck extension
3 sets of 15 reps
rest 30 sec.

Day 2: Upper-body press

1
Push press
4 sets of 3 reps
rest 90 sec.

Paused bench press

4 sets of 3 reps
rest 90 sec.

3
Incline dumbbell bench with thick grips
4 sets of 8 reps
rest 60 sec.

Superset
4

Skull crusher
4 sets of 10-12 reps
rest 30 sec.

Dumbbell spell caster

4 sets of 12-15 reps
rest 60 sec.

Day 3: Upper-body pull

1

Weighted pull-up
4 sets of 3 reps
rest 90 sec.

2
Dead-stop dumbbell row with thick grip
4 sets of 8-10 reps
rest 60 sec.

Triset
3

Face pull
4 sets of 15 reps
rest 30 sec.

Rear-delt raise
4 sets of 12-15 reps
rest 30 sec.

Spider Curl
4 sets of 12-15 reps
rest 30 sec.

Superset
4
Ab wheel roll-out
4 sets of 15 reps
no rest

Lying leg raise

4 sets of 25 reps
rest 60 sec.

Month 2, Week 3
Day 1: Lower body
1
Snatch high pull from hang
5 sets of 4 reps
rest 90 sec.

2
Front squat
5 sets of 5 reps
rest 90 sec.

Superset
3
Romanian deadlift with 5-second eccentric
4 sets of 8 reps
rest 60 sec.

Barbell rear lunge

4 sets of 15 reps
rest 60 sec.

Triset
4
Palloff press (half-kneeling)
3 sets of 10 reps
rest 30 sec.

Neck flexion
3 sets of 15 reps
rest 30 sec.

Neck extension
3 sets of 15 reps
rest 30 sec.

Day 2: Upper-body press

1
Push press
5 sets of 4 reps
rest 90 sec.

2
Paused bench press
5 sets of 4 reps
rest 90 sec.

3
Incline dumbbell bench with thick grips
4 sets of 10 reps
rest 60 sec.

Superset
4
Skull crusher
4 sets of 12-15 reps
rest 30 sec.

Dumbbell spell caster

4 sets of 12-15 reps
rest 60 sec.

Day 3: Upper-body pull

1
Weighted pull-up
5 sets of 4 reps
rest 90 sec.

Dead-stop dumbbell row with thick grip

4 sets of 10-12 reps
rest 60 sec.

Triset
3
Face pull
4 sets of 20 reps
rest 30 sec.

Rear-delt raise
4 sets of 20 reps
rest 30 sec.

Spider Curl
4 sets of 15 reps
rest 30 sec.

Superset
4
Ab wheel roll-out
4 sets of 20 reps
no rest

Lying leg raise

4 sets of 25 reps
rest 60 sec.

Month 2, Week 4
Day 1: Lower body
1

Snatch high pull from hang

3 sets of 3 reps
rest 90 sec.

2
Front squat
3 sets of 5 reps
rest 90 sec.

Superset
3

Romanian deadlift with 5-second eccentric

2 sets of 8 reps
rest 60 sec.

Barbell rear lunge

4 sets of 15 reps
rest 60 sec.

Triset
4
Palloff press (half-kneeling)
2 sets of 10 reps
rest 30 sec.

Neck flexion
2 sets of 10 reps
rest 30 sec.

Neck extension
2 sets of 10 reps
rest 30 sec.

Day 2: Upper-body press

1
Push press
3 sets of 3 reps
rest 90 sec.

Paused bench press

3 sets of 3 reps
rest 90 sec.

3
Incline dumbbell bench with thick grips
2 sets of 10 reps
rest 60 sec.

Superset
4

Skull crusher
2 sets of 10 reps
rest 30 sec.

Dumbbell spell caster

2 sets of 12-15 reps
rest 60 sec.

Day 3: Upper-body pull

1

Weighted pull-up
3 sets of 3 reps
rest 90 sec.

2
Dead-stop dumbbell row with thick grip
2 sets of 15 reps
rest 60 sec.

Triset
3

Face pull
2 sets of 15 reps
rest 30 sec.

Rear-delt raise
2 sets of 15 reps
rest 30 sec.

Spider Curl
2 sets of 15 reps
rest 30 sec.

Superset
4
Ab wheel roll-out
2 sets of 20 reps
no rest

Lying leg raise

2 sets of 25 reps
rest 60 sec.

Conditioning
Weeks 1-4 (After strength work or on separate day)
Day 1
1
Running
2 miles as fast as you can

Day 2
1
Interval run
4 intervals of 1/4 mile fast, 1/4 mile slow

Day 3
1
Slow jog
20 min.

Week 5
Day 1
1
Sprinting
4 sprints of 30 sec., rest 2 min.

Day 2
1
Interval run
4 intervals of 1/4 mile fast, 1/4 mile slow

Day 3
1
Interval run
2 reps of 1 mile fast, 1/4 mile slow

Week 6
Day 1
1
Sprinting
5 sprints of 30 sec., rest 2 min.

Day 2
1
Interval run
5 intervals of 1/4 mile fast, 1/4 mile slow

Day 3
1
Interval run
2 reps of 1 mile fast, 1/4 mile slow

Week 7
Day 1
1
Sprinting
6 sprints of 30 sec., rest 2 min.

Day 2
1

Interval run
6 intervals of 1/4 mile fast, 1/4 mile slow

Day 3
1
Interval run
2 reps of 1 mile fast, 1/4 mile slow

Week 8
Day 1

1
Slow jog
20 min.

Day 2
1
Slow jog
20 min.

Day 3: Rest

Strength and athleticism for any challenge

The end result of this program is a stronger, fitter, grittier athlete or combatantno matter what
type of uniform he or she wears. When you're done, you can repeat the plan again, building on
the progress you've made, or you can begin a different program with different goals.