Tactical Training: Explosive Strength and Conditioning Circuit
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- Опубліковано 16 чер 2024
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As you know, all good workouts start with a good warm-up so take a few minutes to loosen up, and get that blood flowing.
Here we go!
Training Circuit:
Exercise #1: Harness Sled Pull + Heavy Bag Carry 30ft. Down & Back
Grab a sled with a harness and load up 50-100% of your body weight on the sled. Meaning if you weight 200 lb, you should have 100-200 lb on there. With the harness, it’s best if you wear a strong lifting belt and attach the harness to that rather than wrapping over your shoulder. Next grab a heavy bag, or your training partner and sling it over your back like a fireman carry. Then you’re going to drive your legs and drag that sled 30 feet down and 30 feet back with the heavy bag, or your buddy over your shoulders the whole way.
Exercise #2: Lateral Harness Sled Pull + Med Ball Toss
Next we’re going to work our lateral strength and core stability. Grab a medball, stand facing a few feet from a wall with the harness attached and 50% of your bodyweight on the sled. Shuffle down the wall throwing the ball off the wall from side to side so you’re rotating your upper body back and forth each throw. Move 30 feet down the wall and back.
Exercise #3: Harness Sled Pull + x3 Tire Flips
Now since flipping a 1000 lb+ tire isn’t crazy enough, we’re going to perform 3 explosive tire flips while pulling a sled with 50% of your body weight on the sled. Start with tension on the harness straps pulling the sled and drive your shoulders into the tire to raise it up to your knee. Once you get it to your knee, pop it up and switch your grip to shove the tire off you and flip it over. Don’t try to deadlift the tire up or you can tear a bicep. Drive it up on an angle with your shoulders using head to toe explosiveness.
Exercise #4: 3x Box Jumps + Sled Push 30ft. Down & Back
Next you’re going to perform 3 box jumps, jumping all the way over the box each time, then immediately after your third jump, you’re going to explode forward and drive into a prowler sled with 50-100% of your body weight loaded on in. Attack that sled like you’re a defensive end and that sled is the only thing standing between you and sacking the QB on the last down. Drive the sled 30 feet down and back, pumping your legs as quickly and explosively as you can.
Exercise #5: 5x Deadlifts + Bent Over Rows + Single Arm Overhead Carry 30ft. Down & Back
Now it’s time to steel-plate the posterior chain, core and scapular stability for maximum functional performance. Load up a barbell or axle bar with 90% of your 1 Rep Max on Overhead Presses. So if you can press 225 lb for a strict overhead press, you will use 200 lb for this exercise. Be sure to keep your core braced throughout this entire exercise. Perform 5 explosive deadlifts followed immediately by 5 bent over rows keeping your back parallel with the floor. Then clean the weight up and press overhead to lockout position and walk 30 feet down and back with the bar braced in that position until you make it back to where you started.
Exercise #6: 10x Heavy Bag Lift & Over Shoulder Toss
To finish off this circuit, you’re going to place a heavy bag flat on the ground. Explosively lift the end of the heavy bag up in a similar fashion to a tire flip, then once upright, grip low around the bag and flip it over your shoulder rolling it up your body and extending your back. Remember to keep the chest up and core braced. Be explosive and perform 10 flips, alternating sides each rep to finish off the first round of this circuit.
Metabolic Finisher: AMRAP within 5 minutes.
The Metabolic Finisher combines 3 movements into one fluid exercise. Do as many reps as you can within 5 minutes.
This part is what separates the soldiers from the civilians. Keep pushing until you think you’ve reached your limits - then surprise yourself by going past them.
Push Up on Dumbbells + Dumbbell Clean & Press + Box Jump
Grab a pair of dumbbells that are 50% of your 1 Rep Max for overhead presses. Drop down and get in a push-up position while holding the dumbbells with a hammer grip. Do an explosive push up, jump up to your feet, immediately perform a clean & press, drop the dumbbells to the ground, jump onto a box or platform above knee-height, then immediately get back down into pushup position on the dumbbells. Repeat this entire motion as many times as you can in 5 minutes.
Our goal at Blue Star Nutraceuticals is to help you transform your life by giving you the tools you need, and the power to use them.
And until next time... keep training hard!
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Nice, I have literally none of the shit for this.
This is not meant for your everyday workout. This is unique and specialized training. We have hundreds of other more easily accessible workouts on the channel though you can check out
72 people have watched so far, but few will be brave enough to do it. This is a beast! I applaud you for putting this together guys
Haha thanks! Glad you enjoyed the video! Let us know if you give it a shot - and have a bucket close-by just in case ;)
Dude, make a "no equipment" tactical workout for us keyboard operators
We've got dozens of free bodyweight workouts that would work for that in our No Gym Needed playlist on the channel :)
Hahaha keyboard operators
I personally go with Optimal Readiness. Their GPP program is minimal equipment based and really effective.
Just Look up Iron wolf he gives you pure hard military style high rep calisthenics, no editing, nothing fancy pure work.
@@corbinc4344 Or Just Look up Iron wolf for military style High rep calisthenics zero equipment.
This is the real motivational video. It makes me want to work harder.
Awesome to hear Danyaal! Glad you liked the video! Keep working hard! 💪💯🔥
Looks great!
Definitely going to give it a shot.
Thanks for posting.
Hope you enjoy
Very nice combination of exercises. Nice video man. Thank you.
Thanks a lot! Glad you liked the vid! 💪💯
Very creative. That tire flip combo looms evil! Even for a retired tactical operator like me.
Lol yeah it's a heavy ass tire!
Best tactical training!
Glad you think so Abbas! Keep training hard!
Love it! looks good. Any special military duty is mental toughness. Being in a certain shape is just the minimal. Godspeed
Absolutely. This is on of the most intense workouts that'll test your strength, conditioning and grit to push through to the end
Brutal..... Subscribed and liked
Awesome to hear! Glad to have you aboard! 👊
madness!! i love it.
Yes! There's 400 more where this came from! (And +2 every week!) ua-cam.com/users/bluestarnutraceuticals
This is the challenge I needed
It's one hell of a challenge!
Man, I’m gonna have to add this in on my strongman Saturdays every other week!
Go for it! Be sure to let us know how it goes. This one is definitely no joke
Wish I had equipment to these workout😭
If you get a chance in the future, you know what to do!
Thanks! This will help me for my Spartan races! AROO!
Absolutely! Thanks for watching - glad you liked the video!
good job
Thanks brother! Glad you liked the video!
definitely need more Matt's videos for sure
More beastly workouts from Matt coming soon!
@@BlueStarNutraceuticals haha hell yeah!
You guys should seriously make podcasts on spotify these videos are way more inspirational than motivational songs.
Thanks for the feedback, maybe something to expand into in the future, for now we're focusing on being the best on UA-cam!
awesome
Thanks Daniel! Glad you liked the vid! Keep training hard!
Killer circuit...
Absolutely! Thanks for watching Jonathan
😯 looks beasty!.......
It absolutely is! Thanks for watching!
Any other workout like this one please??🙌
Definitely more in the works! Thanks for watching
Amazing physic looks very demanding
Absolutely, this one is tough!
My body was like adios when I haven't even reach half
Haha yeah this one is definitely intense! Great workout to build towards though and measure your progress in overall fitness
Jeez... This is nuts. Great looking workout tho
Haha - definitely not for the faint of heart! Thanks for watching!
give pain for CrossFit. 💪💪
Yes, Eric! 💪
This would be good for a contact field sport.
Absolutely - Build some incredible explosive power and endurance
Is that weight vest rogue? If not what brand is it, thanks. Great vid
Yes the vest is from rogue, but any weight vest will work.
Hard as Hell, but I like it!
Absolutely! Glad you enjoyed this one! Keep training hard!
super video. can we do these daily.
Glad you enjoyed this one. This workout is far too intense to do every day. To optimize recovery and results, you should perform weight training workouts 3-5 days per week.
@@BlueStarNutraceuticals thank you very much
I may not be strong as this fella but damn I love this type of workout any damn day
Hell yeah! If these don't get you motivated to go train hard, we don't know what will haha
Once corona virus ends I’m going to incorporate this once every two weeks on a Wednesday morning, wonder if I’ll actually vomit from this, other “intense workouts” haven’t done it yet💪🏼
Haha if you give this your all, I'm sure it'll be the closest thing you'll find to getting you there.
By saying not to do this more than twice a month, you have challenged me to do this at least once a week. If i cant do it then im not cut out for the job
Haha, the purpose isn't to assess how tough you are. The reason we recommend doing this no more than twice a month is to use it as a guage of your progress while still allowing you to recover adequately from your regular training routine to continue making progress long-term.
If you do this every week and the rest of your week's workouts suffer from it because you're not fully recovered, you're not going to be progressing as quickly as you could be.
So just pay attention to how you're recovering and adjust as necessary
This is insane
Definitely not for the timid haha. Thanks for watching!
Blue Star Nutraceuticals yes definitely not 😂
Some day I will be able to do this..but not today lol.
Haha yes, this one is intense! Thanks for watching! Keep training hard and getting better day by day.
Do you do each exercise 3x and then move to the next or do 1 - 6 (3x) and then finish off with the finisher ?
It's circuit style for the first 6 exercises, so you do exercises 1-6 three times, then finish off with the metabolic finisher 👍
Blue star issa personal trainer specialist sports nutrition certified 25 years studying bodybuilding specialist
Awesome, glad you enjoyed the workout!
Im gonna try this even tho im obviously not fit for it. I want to know how far can i go. It looks insane.
It's definitely next level training! let us know how it goes when you give it a shot
This is so badass , sadly my gym doesn't have none of these equipments
Haha yeah not the most typical gym setup but a lot of this can be purchased for minimal cost - tires can usually get free from scrap yards - sledge might cost ya $30 and can pick up a weighted vest online or at local fitness shop near you 👍
@Anthony thanks
See Realworld Tactical.
Another beast on UA-cam 👍💪
If I'm going to do this workout, do you recommend me doing it on a separate day from my regular weight training day? For example, the day after I do a Lower body pull day (deadlift day)?
You could if you wish. However, it's very important to make sure your nutrition, hydration, and rest meet the demands of your training to allow for adequate recovery to achieve your goals.
@@BlueStarNutraceuticals thanks.
Brutal work out. I'm not worthy. Lol
Haha this one definitely is brutal! Thanks for watching Rob! Keep training hard, some day you'll run through this thing like a breeze haha. 💪😀
U guys enjoy their products? Any results?
1000s and 1000s of results. Are you familiar with James Johnson's story? Became an IFBB® Pro at 50!!! ua-cam.com/video/Cr0EgFlw2f0/v-deo.html
Vegeta in gravity chamber tier
His power level's over 9000!!!
This is my warmup lol 😂
Would love to see your workout! 😆💪💪💯
let's see ur workout bro
This was a breeze. In my imagination
😅
Is it really black ops training?
Just tactical hardcore training haha
Why only once or twice a month? surely there would be no long term benefit. why not once a week?
Because this is a workout to test your overall strength, endurance and overall fitness level. Training like this every week will destroy your ability to recover if you're actually giving it your all.
@@BlueStarNutraceuticals Not sure I agree but thanks for your reply
Don't make it over complicated
Meant to be more motivational than practical - thanks for watching though brother!
This video seemed dope until he started with that little aminofast bullshit plug. Make sure to keep aminofast in your ruck pack soldier!
Yeah... we are a supplement company and we are known to push top-notch supplements. We're happy that you enjoyed the video ... at least the majority of it! ;-)
This tecnique sucks....
Feel free to give it a shot and film yourself with better form while wearing a weighted vest, pulling a sled with hundreds of pounds and flipping an 1100lb tire 😅💪