le-tequila

Tequila

$49.00

• 6-week, 4-5 days/week, 24-30x Session Training Cycle
• Lower and Total Body gym-based strength training
• Upper body Hypertrophy (mass) training
• Multi-modal and sprinting-focused work capacity
• Chassis integrity and Tactical Speed, Explosive Power and Agility (TAC SEPA)
• With Tequila, we pull back some on the TAC SEPA and increase emphasis on upper body hypertrophy
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

LE Officer Tequila continues to deploy our latest iteration of fluid periodization for LE athletes.

This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle.

With Tequila, we pull back some on TAC SEPA and increase emphasis on upper body hypertrophy.

Here is the weekly schedule:

Monday: Upper Hypertophy and Chassis Integrity
Tuesday: Tactical Speed, Explosive Power or Agility work, Total Body Strength
Wednesday: Upper Hypertrophy, Work Capacity
Thursday: Lower Body Strength, Chassis Integrity
Friday: Athlete’s Choice – Total Rest or 2-4 mile easy recovery run

Saturday& Sunday: Total Rest

– Rob Shaul

Questions? Email Rob@mtntactical.com

Required Equipment


  • Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes and sandbags (40/60/80#)

Sample Session

SESSION 1

Obj: Upper Hypertrophy, Chassis Integrity

Warm Up:

3 Rounds


  • 3/5x Pull Ups

  • 5/10x Bar or Bench Dips

  • 12/15x Push Ups

  • 5x Walking Lunges

  • Instep Stretch

  • 3x Shoulder Dislocates


Training:

(1) 6 Rounds


  • Gorilla Complex - Increase load each round until hard but doable

  • 5/10x Chin ups - use a band for assistance if necessary

  • Lat + Pec Stretch


(2) 20 Minute Grind


  • 6x 1-Sided Dead Lift @ 15/25# on barbell

  • 6x Slasher @ 16/20kg or 35/45# Dumbbell

  • 3x Standing Plate Half-moon @ 25/35#


(3) Foam Roll Legs/Low Back/Upper Back



******************


SESSION 2

Obj: TAC SEPA, Total Body Strength

Warm up:

3 Rounds


  • 10x Goblet Squats @ 8/12kg

  • 10x Weighted Situps @ 25#

  • 4x 40-foot shuttle

  • Instep Stretch


Training:

(1) 6 Rounds Every 30 Seconds


  • 25m Sprint




(2) Repeat (1) in 25# Vest/IBA


(3) 7 Rounds


  • 2x Craig Special - Increase load each round until 2x is hard, but doable, then immediately ….

  • 2x Explosive Squat Jump

  • Hip Flexor Stretch


(4) Foam Roll Legs/Low Back/Upper Back



**********************


SESSION 3

Obj: Upper Hypertrophy, Work Capacity

Warm Up:

3 Rounds


  • 8x Incline Bench Press @ 45/95#

  • 2/3x Pull Ups

  • 8x Walking Lunges

  • 5x Shoulder Dislocate

  • Instep Stretch


Training:

(1) 5 Rounds


  • 13x Incline Bench Press - increase load each round until 13x is hard, but doable

  • 13x Bent Over Row - increase load each round until 13x is hard, but doable

  • Hip Flexor Stretch


(2) 15-10-5 for Time


  • Power Cleans @ 65/95#

  • Burpees




** Rest 3-5 Minutes


(3) 8 Rounds, Every 75 Seconds…..


  • 150m Shuttle Sprint




(6x 25m lengths)


(4) Foam Roll Legs/Low Back/Upper Back



**********************


SESSION 4

Obj: Lower Body Strength, Chassis Integrity

Warm up:

3 Rounds


  • 8x Back Squat @ 65/95#

  • 4x Scotty Bobs @ 25#

  • Instep Stretch


Training:

(1) 7 Rounds


  • 4x Back Squat - increase load each round until 4x is hard but doable, then immediately

  • 2x Squat Jumps - be explosive!

  • Pigeon Stretch


(2) 15 Minute Grind ….


  • 15/15 Standing Founder

  • 15x Swings @ 12/16kg

  • 15/15 Kneeling Founder

  • 15x GHD or Face Down Back Extension


(3) Foam Roll Legs/Low Back



************************


SESSION 5

Obj: Recovery or Total Rest

Training:

(1) Run 2-4 miles, easy, recovery pace

Or

Total Rest