This 8 week, 4x per week training cycle was written with the intent to get you leaner, stronger and more powerful even with no other equipment available to you but a sandbag!
INTRODUCING THE
TAC SANDBAG TRAINING PROGRAM
Utilizing one sandbag and your bodyweight, you will succeed in building strength, power, stamina and durability, ultimately becoming a more effective Law Enforcement Officer.
COMPONENT 1
WORK CAPACITY
There will be 2-3 work capacity bouts on Day 1 each week. These are designed to improve your output in the 5-10 minute time frame.
COMPONENT 2
STRENGTH & TRUNK STRENGTH
This session will be strength focused with movements such as squats, presses, rows, drags, carries, etc (utilizing Minimal Effective Dose, taking LEOs stress and recovery into consideration when programming volume).
The second portion of this workout will be a trunk strength grind. This is designed to increase stamina and durability of the midline which increases strength to limbs, but also increases overall injury resilience.
Block 2 starts at week 5 and will transition to POWER focused movements such as the clean, push press, and throws.
COMPONENT 3
ENDURANCE
These sessions consist of 1-2 “grinds”. Grind = slower, aerobic pace keeping your average heart rate for the session under 150bpm.
COMPONENT 4
POWER DEVELOPMENT
& CONDITIONING
This day will be focused on power development - be EXPLOSIVE and intentional with every single rep! The second part of this workout will also be power focused but in a conditioning format.
LIMITED TIME OFFER
SO WHAT'S IN IT FOR YOU?
- Minimal equipment program (sandbag only) to build strength, power, stamina and durability
- Train at home, on shift, outdoors, or while traveling!
- Reference videos attached for demonstrations of each exercise
- Utilize the Minimal Effective Dose Method for optimal recovery and in turn, more gains
- Reduce injury risk by utilizing an odd shaped object that mimics on the job tasks such as dragging, carrying, lifting to shoulder
- Become a more effective Police Officer
Just over a year out until I apply for the academy. I'm still a work in progress but your program has made me get into 10x better shape. I continue to improve each week and am proud of what I have accomplished. I'm not there yet, but I will be! Thanks for getting me into a routine and feeling more confident in my future.
- Luke Allcock
EFT has been an amazing program for first responders and civilians alike! I have been following this program for over 6 months and I can see major results in my fitness and overall well being. I definitely recommend this program!
- Christian Taylor
Great functional workouts for LEOs with the ability to add on bonus programs like prehab/rehab, for injuries, running, push-up and pull-up improvements, etc. And an easy to use app.
- Shawn Lo Blue
