GPS TACTICAL STRENGTH & CONDITIONING is one of our 3 current online training teams offered through the TrainHeroic platform. You’ll get everything you need delivered to your phone on a daily basis to help get you in the best shape to perform on the job.
By partnering with TrainHeroic, we are able to offer our clients the best in class mobile training app out there. With everything right in the palm of your hand it is easy to track your numbers and your progress. Get exercise demonstration videos, movement instructions and have a direct line of communication to myself (Geoff Steinbacher) in the Feed.
The GPS TACTICAL STRENGTH & CONDITIONING team is centered around the modern-day soldier/leo/firefighter/first responder. Whether you want to crush your unit at PT, physically dominate at your job or be the person that is relied on when the going gets tough, this team is for you. As a member of the team, you’ll get 6 daily training sessions per week that are a part of a larger program that creates real trackable progress.
What this isn’t is randomly programmed workouts designed to just break you off and leave you in a puddle of your own sweat. The goal of the GPS TSAC team is to get you to move better, improve your strength, increase your speed and prepare you for anything that comes your way in life or at work. All of my programming is periodized out over 8-week cycles or training blocks to prevent plateaus and allow for constant improvements and monitoring. As well as give you variety to prevent boredom and stagnation.
My TACTICAL team has 2 types of days, Strength/Power days and Conditioning days. But every day will start the same with a daily focus on Injury Prevention and completing an extensive Dynamic Warm-Up your body will be prepared for the rigors of the upcoming training session. Then we will either move into the main strength component on a strength/power day or get into our conditioning day. Like I said, this is all periodized out, so you’ll see percentages, rep maxes and/or days where you’re instructed to just go by feel with the weight training.
On Strength/Power days expect to see barbell movements like squats and deadlifts, bodyweight movements like pull-ups and planks, a variety of core, grip intensive and accessory work. Plus a mix of PT test prep work built in too.
On Conditioning days expect to see 400m-1600m repeats, shorter durations sprints (20-100m), tempo runs, fartlek runs, rucking for time, rucking for distance, metabolic conditioning circuits and active-recovery options as well. I also build in back-off weeks to allow your body to recuperate to stay fresh and keep progressing.
The goal… Make You Harder to Kill!
Learn more about our GPS TACTICAL STRENGTH & CONDITIONING Team and get started today.
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Typically Mondays, Wednesdays & Fridays are the Strength/Power days where you’ll see the main strength movements for the week. Think squats, deadlifts, power cleans, bench press, push press etc. After the main strength block you transition into accessory based movements. These are things like single-arm/single-leg movements like lunges, shoulder presses and a ton of pull-up variations. I follow all of that up with a focused core and grip work superset to finish the day strong.
Tuesdays, Thursdays & Saturdays are typically our Conditioning Days. Saturdays are always optional, but I do program them into the bigger plan. Plus you can earn a few extra weekend carbs! Use the link above to see a sample week of training..
What I want you to know is that I am not just pulling stuff out of thin air or throwing darts at the dart board and seeing what sticks. I’ve been programming like this for over 10+ years since I first started working with 10th Group soldiers when I was at the NSCA. I’ve continued to pick up new techniques and strategies along the way and I am always seeking more knowledge to bring my Tactical Athletes the best training possible. Consistency is key to getting better at anything and I can promise you that if you show up and put the work in you will get results.
Expect to get strong. Expect to work hard. Expect to sweat. Expect increased work capacity. Expect to look better. Expect to feel better. Expect real progress. Expect no bullshit.
Need Help? Just ask…Seriously.
I hope this can help some of you out there. If you have questions let me know geoff@gpshumanperformance.com
Geoffrey Steinbacher is a former Strength & Conditioning Coach within the THOR3 (Tactical Human Optimization Rapid Rehabilitation & Reconditioning) Program at Ft. Bragg. He is a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association, as well as a Certified Athletic Trainer (ATC) from the National Athletic Trainers Association. He is also an Advanced Sports Performance Coach (USAW-L2) and Head Club Coach with USA-Weightlifting, and a Catalyst Athletics Certified Weightlifting Coach (CACWC-L1). Furthermore, Geoff has a BS in Athletic Training from SUNY Cortland and an MS in Exercise Science from Syracuse University.