Tactical Minimum
Three strength days that won't interfere with running and rucking
Who it’s for
Your job or service demands both strength and endurance at the same time.
How it works
Nine working sets per session, straight sets only, no burnout finishers or sets to failure. Thirty-five minutes. The goal is to preserve resources for endurance: the interference effect is real, but it depends primarily on the duration of aerobic work rather than its frequency, and running interferes with strength while cycling barely does.
Weekly layout
How load increases
Six-week wave based on your working max: 3×5 at 70%, 3×5 at 80%, 3×3 at 90%, then 3×5 at 75%, 3×3 at 85%, 3×1 at 95%. After a block, add 2.5 kg to upper-body and 5 kg to lower-body lifts without retesting your max. Separate strength and aerobic sessions by at least six hours; if combining them, hit the barbell first.
Deload
One week of aerobic work without lifting between blocks.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537