12-Week Program Template for Military & Tactical Fitness

Use in FirstRep document

Assessment of Current Fitness Level

Understanding your baseline fitness is crucial for tailored training.

# Current 1-Mile Run Time *

Enter your current time in minutes

# Max Push-Ups in 2 Minutes *

Enter maximum number of push-ups

# Max Sit-Ups in 2 Minutes *

Enter maximum number of sit-ups

# Current Bodyweight *

Enter your weight in pounds

Weekly Training Schedule

A structured training plan to prepare for your PT tests.

v Day of the Week *

vv Workout Type *

# Duration (minutes) *

Enter duration of workout

... Notes

Any additional remarks or modifications

Nutrition Guidelines

Fuel your body for optimal performance and recovery.

# Daily Caloric Intake *

Enter your target caloric intake

... Macronutrient Breakdown *

List your ideal protein, carbs, and fats in grams

# Hydration Goals *

Enter daily water intake in ounces

Injury Prevention Strategies

Techniques to minimize injury risk during training.

... Warm-Up Routine *

Describe your warm-up routine

... Cool Down Routine *

Describe your cool-down routine

vv Mobility Exercises *

Equipment Needs

Identify essential gear for your training.

vv Required Equipment *

Y/N Access to Gym Facilities *

v Preferred Training Location *

Progress Tracking

Monitor your improvements throughout the program.

D Weekly Check-In Date *

Select your check-in date

... PT Test Results *

Record your results for each PT test component

... Personal Goals *

List your specific fitness goals for the program

Why Use This Template

Tailored for Tactical Demands

This program addresses the unique fitness requirements of military personnel and first responders.

Comprehensive Approach

It balances strength, endurance, and injury prevention techniques.

How to Use

Complete the assessment section to establish your baseline.

Follow the weekly training schedule and adjust as necessary.

Track your progress regularly to stay motivated.

Customization Tips

Adjust the weekly schedule based on your personal commitments.
Incorporate exercises that mimic your specific occupational demands.
Focus on recovery by adding rest days as needed.

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Frequently Asked Questions

How often should I train each week?

Aim for at least 4-5 training sessions each week, balancing cardio and strength.

What if I have an injury?

Consult with a professional and modify exercises as needed to avoid aggravating the injury.