Tactical Strength: 8-Week Combat Fitness Training
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
8-Week
Days Per Week
4 Days/week
Time Per Workout
45-60 minutes
Equipment Required
Sandbags, Dumbbells, Barbell, Weighted Vest, Sled (optional), Battle Ropes
Target Gender
Male
Strength, endurance, and combat fitness engineered for real-world tactical readiness.
A brutal fusion of heavy strength work, functional carries, explosive conditioning, and bodyweight mastery designed for tactical athletes (military, police, fire, martial arts). This program builds operational strength, toughness under fatigue, and maximal movement efficiency — everything you need for real-world missions.
Heavy Strength Foundation
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Weighted Pull up | 5 | 3-6 |
| Barbell Bench Front Squat | 4 | 8-10 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| dumbbell renegade row | 3 | 6-10 |
| Weighted Front plank | 2 | 30-60 sec |
Tactical Conditioning Circuit
| Exercise | Sets | Reps |
| Fast Feet Run | 3 | 30 sec |
| Side Shuttle | 3 | 1 |
| Battle Rope | 4 | 30 sec |
| Power Clean | 3 | 5-8 |
| Jack Burpees | 3 | 10-15 |
| Bear Crawl | 4 | 10-20 meters |
| Hanging Side Knee Raises | 3 | 12 |
Loaded Endurance & Core Toughness
| Exercise | Sets | Reps |
| Dumbbell Step Up | 3 | 8-12 per leg |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Tire Sledge Hammer | 3 | 2024-12-10 |
| Single Leg Hip Thrust Jump | 3 | 10-12 |
| Push Up to Renegade Row | 3 | 6-10 |
| Russian Twist | 3 | 20 |
| Side Plank Leg Raises | 3 | 15 |
Functional Tactical Strength + Agility
| Exercise | Sets | Reps |
| Medicine Ball Overhead Throw | 3 | 10-12 |
| Dumbbell Push Press | 3 | 10-12 |
| Walking High Knee Lunges | 3 | 10-15 |
| Jump Rope | 4 | 30-60 seconds |
| The Box Jump | 4 | 10-12 |
| Hollow Hold | 3 | 5 |
