Block 11: Tactical Circuit Training ver. 3.0
- Thomas Sobotor
- Oct 26
- 2 min read
Block 11 continues our Tactical Circuit Training series with an emphasis on improving VO₂ Max capacity and integrating compound strength work with functional movement patterns. The goal of this phase is to build strength, endurance, and control through structured progression and balanced total-body training.
Session Format:
The block begins with dedicated conditioning intervals designed to improve aerobic power and recovery efficiency.
Day 1 (VO₂ Max): 1-minute work intervals at RPE 9 with 1-minute rest periods.
Day 2 (Capacity): 30-second max-effort sprints with 90 seconds rest.
Day 3 (Tempo): 2-minute steady intervals at RPE 6–7 to develop pacing and aerobic stability.
These efforts are performed on the SkiErg, rower, or Echo bike, with clear wattage and split targets for both men and women.
Each day includes a structured warm-up series targeting mobility, stability, and activation of the major movement patterns used in that session. Examples include hip mobility, core engagement, and shoulder preparation drills.
Each training day features a 3–4 round circuit pairing:
Five compound lifts focused on strength and power development.
Five functional movements emphasizing control, balance, and core integration. Exercises are performed as paired movements — one from each list — to balance loading and movement quality.
Training Focus by Day
Day 1 – Barbell front squats, lunges, incline presses, and carries paired with functional movements like kettlebell swings, core work, and med ball slams.
Day 2 – Barbell bench press and clean variations paired with isometric and control-based drills to reinforce posture, endurance, and shoulder stability.
Day 3 – Barbell deadlifts and upper-body pulling movements combined with tempo and eccentric-focused accessory work to improve muscle control and joint integrity.
Continue developing aerobic capacity and VO₂ Max performance.
Improve overall movement efficiency through structured warm-ups and functional pairings.
Build total-body strength and endurance with a balance between compound and accessory work.
Reinforce tactical readiness through circuits that challenge both output and control under fatigue.
Tactical Circuit Training 3.0 is designed to blend high-level conditioning with strength development in a controlled, progressive structure. Each session offers a clear focus and measurable targets to track improvements in performance across the block.