TACS - Amber Cycle

Tactical Athlete Conditioning System

Amber Cycle

Establish Your Foundation for Tactical Readiness

The Amber Cycle is a foundational program designed for those building back to operational readiness. Ideal for athletes finishing rehabilitation, who need reconditioning after time off, or those looking to master fundamental movement patterns, this cycle offers a measured, progressive approach to training. By prioritizing movement quality, strength fundamentals, and work capacity, the Amber Cycle creates a strong base to prepare you for the more intensive demands of the Green Cycle. 

*Note: This is an evolving program, actively refined based on user feedback and ongoing testing.

Program Focus Areas:

• Work Capacity: Low to moderate-intensity conditioning sessions enhance aerobic capacity and endurance with a focus on safe, gradual improvement.
• Strength: Core strength exercises emphasize technique, consistency, and safe progression to build foundational strength.
• Movement Quality: Emphasis on improving biomechanics through variation of similar movement patterns, improving stability and overall movement efficiency, and fostering injury resilience.

Program Goals:

The Amber Cycle aims to establish a solid General Physical Preparation (GPP) base to support safe progression into the Green Cycle (coming soon!). This phase prioritizes injury prevention, movement competency, and sustainable fitness improvements, setting you up for future tactical challenges.

Intended Features*:

Customizability and Adaptability:

• Progressions & Regressions: Exercises are scalable to match your fitness level, ensuring a challenging yet accessible experience.
• Workout Alternatives: Flexibility to adjust for different training environments and available equipment.
• Baseline Metrics: While formal assessments aren’t required, tracking recent metrics like a 2-mile run time or Deadlift 1RM can personalize your training intensity and mark progress.

Equipment Requirements:

• Strength Training Gear: Primarily bodyweight and gym-standard equipment (pull-up bar, dumbbells, bench, squat rack). As you progress, kettlebells, barbells, or weighted gear can add challenge.
• Flexible Setup: Designed for both commercial and home gym setups to ensure training accessibility.

Training Frequency and Structure:

• Weekly Sessions: Five weekly sessions, including three strength workouts (around one hour each) and two cardio sessions (30–60 minutes each).
• Optional Add-Ons: Additional Zone 2 aerobic conditioning available for those wanting extra endurance work.
• Progressive Cardio: Gradual increases in cardio duration to build aerobic capacity over time.

Guidance and Support:

• Self-Guided with Coaching Oversight: Work through detailed instructions for each workout with support available through the BridgeAthletic messenger. Our coaches are here to help with questions and to keep you on track.

Progress Tracking:

• Performance Indicators: Monitor improvements in work capacity, movement quality, and endurance (e.g., lower resting heart rates, better perceived exertion scores) to gauge readiness for advancement.
• Readiness for Green Cycle: These indicators provide a clear picture of your preparedness for more advanced training phases.

Evidence-Based and Practically Tested:

• Developed in collaboration with tactical professionals and validated through real-world application, the Amber Cycle combines scientific research with tactical training principles for effective, relevant conditioning.

*Note: A few features of this program, such as exercise progression, regressions, and alternatives, are still pending.

Ready to Begin?

We invite you to join the Amber Cycle and support its developmental process by providing your insights to help us enhance tactical fitness for everyone. Start building your tactical foundation and shape the future of readiness.

New to BridgeAthletic? Review these links!

• Watch this video to learn how to train on the BridgeAthletic app.
• Visit the BridgeAthletic Help Center to learn more about the training experience.