Spring 2022 - 39

Agility
Exercises
Cone Zig-Zag Drills
Cone Attack & Retreat
Prone 3 Cone Drill
Cone J-Hook Reverse Sprint
Sets
2
2
2
2
Rest
60 Seconds
60 Seconds
60 Seconds
60 Seconds
NOTE: Can be performed as a circuit or stand-alone exercises. Perform each cone movement 2
times in each direction.
Strength & Power
Exercises
Deadlift
Barbell Front Squat
Barbell Military Press
Ammo Can Lateral Lunge
Sandbag Bent Over Row
Med Ball Oblique Toss
Rope Alternating Waves
Sets
4
4
3
3
3
3
3
Reps
6
6
8
N/A
N/A
N/A
N/A
Time
N/A
N/A
N/A
Rest
30 Seconds
30 Seconds
30 Seconds
30 Seconds
90 Seconds
90 Seconds
60 Seconds
15 Seconds
15 Seconds
15 Seconds
15 Seconds
NOTE: Complete all sets of the first 3 exercises prior to moving on to the shaded exercises.
The non-shaded exercises should be performed as primary exercises focusing on strength and
power development. The shaded exercises are to be conducted as a circuit and performed after
completion of all sets of the primary exercises.
End each workout session with the following
cool-down exercises (NOTE: 2 sets of each
exercise. Hold for 30 seconds each):
* Chest Stretch
* Quadriceps Stretch
* Hamstring Stretch
* Glute Stretch
* Shoulder Stretch
* Triceps Stretch n
*This is an excerpt from the USMC HighIntensity
Tactical Training CFT Prep Program.
tacticaltrainingandconditioning.com | 39
http://www.tacticaltrainingandconditioning.com

Spring 2022

Table of Contents for the Digital Edition of Spring 2022

Spring 2022 - 1
Spring 2022 - 2
Spring 2022 - 3
Spring 2022 - 4
Spring 2022 - 5
Spring 2022 - 6
Spring 2022 - 7
Spring 2022 - 8
Spring 2022 - 9
Spring 2022 - 10
Spring 2022 - 11
Spring 2022 - 12
Spring 2022 - 13
Spring 2022 - 14
Spring 2022 - 15
Spring 2022 - 16
Spring 2022 - 17
Spring 2022 - 18
Spring 2022 - 19
Spring 2022 - 20
Spring 2022 - 21
Spring 2022 - 22
Spring 2022 - 23
Spring 2022 - 24
Spring 2022 - 25
Spring 2022 - 26
Spring 2022 - 27
Spring 2022 - 28
Spring 2022 - 29
Spring 2022 - 30
Spring 2022 - 31
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Spring 2022 - 33
Spring 2022 - 34
Spring 2022 - 35
Spring 2022 - 36
Spring 2022 - 37
Spring 2022 - 38
Spring 2022 - 39
Spring 2022 - 40
Spring 2022 - 41
Spring 2022 - 42
Spring 2022 - 43
https://www.nxtbook.com/greatamericanmediaservices/TAC/fall-2022
https://www.nxtbook.com/greatamericanmediaservices/TAC/summer-2022
https://www.nxtbook.com/greatamericanmediaservices/TAC/spring-2022
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