Functional strength, endurance and agility exercises

If you’re referring to tactical training or workouts that simulate military-style exercises, here’s a plan that incorporates functional strength, endurance, and agility exercises—perfect for building the fitness level required for high-performance situations.

Tactical Fitness Workout Plan

Warm-Up (5–10 minutes)

Dynamic stretches: Arm circles, high knees, lunges with a twist, and jumping jacks.

Mobility drills: Shoulder rolls, hip openers, and cat-cow stretches.

Day 1: Strength & Power Training

Deadlifts (barbell or sandbag): 5 sets x 6 reps.

Pull-Ups or Assisted Pull-Ups: 4 sets x max reps.

Sandbag Over-the-Shoulder Throws: 4 sets x 10 reps.

Push-Ups with Weighted Vest: 4 sets x 20 reps.

Farmer’s Carry (heavy dumbbells or kettlebells): 40 meters x 3 rounds.

Day 2: Tactical HIIT

Warm-Up: Light jogging for 5 minutes.

Circuit (Repeat 4x):

30 sec: Sprint (simulate dashes between cover).

30 sec: Burpees (add a tactical roll if safe).

30 sec: Jump Squats or Box Jumps.

30 sec: Rest.

Day 3: Agility & Core

Cone Drills: Set up 5 cones in a zig-zag; sprint and change directions quickly for 3 rounds.

Bear Crawls: 20 meters x 4 rounds.

Plank-to-Push-Up: 4 sets x 12 reps.

Weighted Sit-Ups with Medicine Ball: 3 sets x 20 reps.

Hanging Leg Raises: 4 sets x 15 reps.

Day 4: Rest or Active Recovery

Yoga, foam rolling, or a brisk walk for 30–45 minutes.

Day 5: Functional Strength

Day 5: Functional Strength

Tire Flips or Sled Pushes (if available): 5 sets x 40 meters.

Weighted Pull-Ups: 4 sets x max reps.

Sandbag Clean and Press: 4 sets x 10 reps.

Step-Ups with Weighted Vest: 3 sets x 12 reps per leg.

Battle Ropes: 30 seconds on, 15 seconds rest x 5 rounds.

Day 6: Endurance

Ruck March: 3–5 miles with a weighted backpack (adjust weight to fitness level).

Alternate: 45 minutes of trail running or swimming.

Day 7: Tactical Simulation Day

Combine elements of previous days to mimic real scenarios:

Start with a 400-meter run.

Perform a 50-meter bear crawl.

Complete 10 sandbag clean-and-press reps.

Sprint 100 meters and finish with 20 push-ups.

Rest 2 minutes, repeat 3x.

Nutrition Adjustments for Tactical Training

Carb Cycling: Eat more carbs on heavy training days (oats, sweet potatoes, rice) and fewer on lighter or rest days.

Hydration: Prioritize electrolytes (add salt or electrolyte tablets).

High Protein: Maintain lean muscle with 1.6–2.2g protein/kg body weight daily.

Snacks for Recovery: Beef jerky, nuts, or a protein bar post-training.