THE TACTICAL TRAINING PROGRAMME
WEEK ONE
MONDAY
STARTING TEST
Max Press-Up x 2 mins
Rest x 2 mins
Max Butterfly Sit-Up x 2 mins
Rest x 2 mins
2km run (quick)
WEDNESDAY
PART 1
Complete 5 rounds, with 90 secs rest between rounds:
1a. Bear Crawl x 30m
• From a squatting position, with your feet slightly wider than your shoulders, place both hands on the ground – resting on your toes, your knees hovering above the ground and your back flat.
• From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed.
• Next, push back on hands and toes to return to the start.
1b. Press-Up x 20
• Remember to keep those elbows tucked in, back straight and core tight.
1c. Butterfly Sit-Up x
