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Goodgains

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This 8-week entry-level program in the Tactical Athlete Tree builds a rock-solid foundation for aspiring or active tactical professionals (LEO, military, fire/rescue, EMTs). Drawing from the GoodGains Movement Framework, it prioritizes Tier 1 patterns (Squat, Hinge, Push, Pull) in weeks 1-4, then layers in Tier 2 (Lunge, Rotate/Anti-Rotate, Carry/Move) for real-world capability. Expect to improve work capacity, grip strength, and injury resilience while prepping for academy or selection demands. Each session is 45-60 minutes, with scalable options for home/gym. Includes warm-ups, progress trackers, and recovery tips. Complete this to unlock Patrol-Ready Operator. Equipment: Bodyweight, dumbbells/kettlebells (10-50lbs), ruck/sandbag (20-40lbs), pull-up bar.

Tactical fitness

Beginner Tactical

Law enforcement prep

Military Readiness

Firefigther training

Ruck marching

Bodyweight workouts

Tactical Recruit

Master Tier 1 patterns with progressive overload. Build consistency and basic strength.

Foundation Building

Tier 2 patterns + tactical movement under fatigue

Tactical Integration

This is the program that turns a fit recruit into a legitimate patrol-ready operator who can work a 12-hour shift, chase a suspect, drag a partner to safety, and still ruck 12 miles with 45 lb the next day.

Tactical Athlete

Law Enfocement

Fire/Rescue

Ruck Heavy

Work Capacity

Patrol Ready

Patrol-Ready Opertor

Work Capacity Base

Power and Explosiveness

Block 3 introduces Combat Athletics (sprawls, get-ups, clinch carries)

Combat Athletics and Operator Test

This is the exact training system used by guys who walk into Ranger Regiment RASP, SEAL SWCC PST week, SFAS, MARSOC A&S, PJ Indoc, or any major-agency SWAT selection and dominate from Day 1. It is also the program that gets veteran cops and soldiers through the most brutal 1–3 day SWAT tryouts in the country.

SOF Selection Prep

SWAT Tryout Prep

Ranger Regiment

SEAL SWCC

SFAS

MARSOC A&S

Operator Level

Selection/Swat Beast

Rebuild your engine. Massive volume of heavy carries, ruck marches, and high-rep strength work to raise your pain ceiling and aerobic floor. You will hate long carries and learn to love them. This is where most people quit if they skipped Patrol-Ready.

Volume & Threshold

Turn that new engine into a weapon. Daily max-effort lifts, long 12-mile rucks, explosive jumps/throws, and the infamous “100-200-300-3 mile” SWAT gauntlet. Strength and power hit all-time highs while bodyweight stays the same or drops.

Peak Strength and Power

Event simulation. You live the exact events you’ll face: 5–12 mile timed rucks, pool work (CSS + underwater), log-PT/substitute heavy odd-object carries, obstacle/sprint/sprawl circuits, and mock selection days that break your soul exactly like the real thing.

Specific Selection Prep

This is the exact program that has taken 40-year-old dads, busy professionals, and total beginners from “I haven’t trained in years” to “I just hit my first 10 strict push-ups and my jeans are loose” in four weeks.

Beginner Strength

Everyday Athlete

No Experience Needed

Everyday Athlete: Foundations

These are the building blocks to human movement patterns.

The Foundations

This is where you stop looking “fit” and start looking and moving like a legit athlete again.
12 weeks of proper barbell-based progressive overload + smart conditioning. You will add 50–100+ lb to your main lifts, and drop body fat.

Intermediate Strength

Barbell Training

Look Strong Move Well

Progressive Overload

Everyday Athlete: Strength and Performance

Build a rock-solid base with the big barbell lifts

Strength Foundation

Same structure as the first phase, but we switch to 5/3/1-style progression + heavier conditioning