Workout Programs

Booty Builder E-Book and Coaching Packages

8 Week Booty Builder Workout Program E-Book

 About Our Workouts

Our workout programs fall under three major categories, strength, conditioning and hypertrophy.

Our goal when it comes to fitness primarily is to be harder to kill and to live healthy. Other benefits to this is looking better, feeling better, having more energy for chasing around a horde of kids, enjoying an active life.  Working in law enforcement means that a degree of fitness is an absolute necessity.


Our main way of getting stronger is to follow a powerlifting program at all times focusing on the big three lifts: squat, deadlift and benchpress, with overhead pressing movements also taking a priority.

We also work accessory movements to compliment these lifts.  We have also integrated many of Chris Duffin's Kabuki Movement Systems into our strength work, particularly his Shouldrok and soon to ad his buffalo bar


Again, the focus of our work is to what will have a practical benefit in our lives. I don't particularly care for the overused term of "functional fitness" but everything we do has a purpose to help us become better and healthier at both daily activities and to survive and thrive in a physical force situation.

Our focus this year has been running varied circuits for conditioning.  One of the main ways we've been doing this is through our medley relays using various implements, many of them taken from strongman competitions.

The other way we will do them is using numerous explosive, agility, speed and core exercises. Typically this consists of 30 seconds of work followed by 15 seconds to get to the next exercise/station.  Several of the exercises and concepts were taken from Pat McNamara's Combat Strength Training, particularly the exercises working the transverse plane.


Hypertrophy is defined as "the enlargement of an organ or tissue from the increase in size of its cells." Quite simply this is training for increased muscle mass. Each one of our dedicated weekly lifting sessions contains elements of hypertrophy during our accessory work.

Combat Strength Training also has a great workout for this that we try to hit often as a full body killer.

Our Gym

We chose to invest in a home gym to do our training, which takes up the majority of our garage.


Here is a walk through before we did the latest upgrade.

Stay tuned for an update video.


We have the following so far:
Westside Rogue Bench

Rogue R6 rack
Rogue GHD
Iron Master Adjustable Dumbbells
Rogue Plyo Box
Rogue Fat Bells (pairs of 9, 13, 18, 26, 35, 53)
Rogue Kettle Bells (18, 26, 35, 53)
Two Rogue Power Bars
Kabuki Duffalo Bar
Kabuki Shoulderok
Assault Airbike
Rogue drag sled

Rogue adjustable bench

Rogue flat bench

Rogue Push Sled
Cheap curl bar
Cheap bar set up on a landmine
BJJ grappling mats

Recently added a bunch of strongman gear:

Farmers walk handles

Circus dumbbell

CFF 70lb log press bar

Homemade axle bar

Atlas Stones (45lbs – 200lbs)

400lb tire

3 kegs with various weights

Homemade Sandbags

Various small accessories such as COC grippers, other grip stuff, mobility gear, boxing gear, bands etc.


Resources and References:


Wendler's 5/3/1

Combat Strength Training




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