Tactical Strength Workshop

Goal of this Workshop : Get Stronger!

By Todd Cambio, CSCS, SFG II, SGX

Who is Todd M. Cambio???

•Certified Strength & Conditioning Specialist•StrongFirst Kettlebell Giyra Level II•Spartan Group X (SGX) Certified Coach•Owner of Precision Fitness, LLC in Westerly, RI•FMS Certified•Sports Nutritionist•Published Author•A Dad and Husband•A Beer Connoisseur!•A Foodie•Former HS Biology Teacher •Former HS Football Coach & College player•Former HS Strength & Conditioning Coach•www.ToddCambio.com•tcambio@hotmail.com

Tactical Strength is three primary types of strength:• Absolute

strength using the deadlift

• Bodyweight-relative strength with pull ups

• Cardiovascular endurance through kettlebell snatches.

We will learn and improve (test numbers):

• Deadlift• Max Pull Ups or Bent Arm

Hang• Kettlebell Snatches

While also fine tuning:

Hardstyle Kettlebell Swings: • 2-handed• 1-handed • High pullsAb BracingPrograming for Strength

Dead Lift:The ultimate expression of full body power!

DL Stance:Traditional Sumo

DL Technique:• Bar to shins• Hip Hinge• “Wedge”• Neutral spine• Grip: overhand or alternate• 1 or 2 breaths• Hands and feet equally

loaded• “Dip, grip, rip”• Your hips should NEVER rise

faster than your shoulders!• Stand up straight• Lockout (squeeze the

glutes, quads and abs hard)

DL ProgrammingBased off 1 RM = 300 lbs

1. 5 x 5 = 5 reps x 5 sets TWO times per week• Start at 70% and increase 10-20 lbs each week• In 4 weeks new PR

2. Sample Program:Week 1: 5 x 5 210 lb (on Mon and Thurs)Week 2: 5 x 5 230 lbWeek 3: 5 x 5 250 lbWeek 4: 5 x 5 260 lb Mon. 5 x 2 210 lbs Thurs.

New PR Sat!!!

DL ProgrammingNew Max Ladder (for regular dead lifters) increase 2-3% each week.

Week 1• 50% x 5 • 60% x 4• 70% x 3• 80 % x 2• 90 % x 1

Pull Ups or Bent Arm Hang

Pull Up Technique• Strict pull-up form• Grip: Thumbless grip or with thumbs wrapped

around the bar• Dead hang• Brace the Abs (banana)• Neck or the chest must cleanly touch the bar• Lower back to a dead hang and do another rep• No kipping or swinging

• Flex Arm Hang is just holding the chest or neck to the bar

5RM Fighter Pull Up Programming Day 1     TEST MAX then 5, 4, 3, 2, 1Day 2     5, 4, 3, 2, 2Day 3     5, 4, 3, 3, 2Day 4     5, 4, 4, 3, 2Day 5     5, 5, 4, 3, 2Day 6     offDay 7     6, 5, 4, 3, 2Day 8     6, 5, 4, 3, 3Day 9     6, 5, 4, 4, 3Day 10    6, 5, 5, 4, 3Day 11    6, 6, 5, 4, 3Day 12    off

Day 13    7, 6, 5, 4, 3Day 14    7, 6, 5, 4, 4Day 15    7, 6, 5, 5, 4Day 16    7, 6, 6, 5, 4Day 17     7, 7, 6, 5, 4Day 18    offDay 19    8, 7, 6, 5, 4Day 20    8, 7, 6, 5, 5Day 21    8, 7, 6, 6, 5Day 22    8, 7, 7, 6, 5Day 23    8, 8, 7, 6, 5Day 24    off

Day 25    9, 8, 7, 6, 5Day 26    9, 8, 7, 6, 6Day 27    9, 8, 7, 7, 6Day 28    9, 8, 8, 7, 6Day 29    9, 9, 8, 7, 6Day 30    off

Day 31 TEST MAX Pull Ups

Kettlebell Snatches

Starts with a 2-handed SwingHardstyle! Fire the glutes, quads and abs! Pack those shoulders and relax the arms!

Master the Single Arm Swing

The single arm swing is the gateway to dominating the Snatch!

Practice the High Pull to learn to keep the bell close to the body.

SnatchPut it all together:• Single Arm Swing• High Pull• Punch• Lock arm out overhead

with a straight arm• The knees must be

locked out at the completion of the snatch (squeeze the glutes, quads and abs hard)

• let the kettlebell fall in a single motion

• perform another rep

What Now?

1. Practice Perfect Reps!

2. Sign up for TSC!!

SIGN UP:

• My e-Newsletter for FREE workouts, articles, recipes and more…

• www.ToddCambio.com • The Tactical Strength Challenge:

http://www.toddcambio.com/tactical-strength-workshop/