What’s up, brothers — I’ve been a little quiet lately, but for good reason… Big changes are happening. I’m in the lab revamping the Hero Builder Protocol — the elite 1-on-1 coaching experience designed for tactical men who are DONE being average. This isn’t just workouts. This is a 12-week deep dive into building the complete Heroic Man using our 4 Pillars: 1️⃣ Strength – Personalized training + nutrition to build lean muscle, drop body fat, and move like a savage. 2️⃣ Mental Resilience – Build discipline, consistency, and clarity under pressure. 3️⃣ Violence – Striking, grappling, shooting, protection. Become capable—not just fit. 4️⃣ Leadership – Forge your mission, lead yourself, lead others, and live with purpose. We tailor every part of the program to YOU: ✅ Custom workouts ✅ Precision nutrition ✅ Tactical application ✅ Weekly coaching ✅ Real results I just earned my BJJ purple belt, and I’m bringing in even more experts in violence and leadership to level this up. Want to be a beta tester for the new protocol before it rolls out to the group? Comment “HERO” below or DM me directly and we’ll talk next steps. Let’s get to work.

🔹 DEADLIFT & BENCH PRESS – WHY THEY MATTER FOR TACTICAL ATHLETES 🔹 When it comes to maximizing strength and performance, the deadlift and bench press are non-negotiable. Both lifts develop absolute strength, power, and resilience, which directly translate to real-world performance in law enforcement, military, and first responder work. 🔥 DEADLIFT: The Ultimate Test of Full-Body Strength The deadlift isn’t just about moving heavy weight—it’s about efficient force production and structural integrity under load. If you’re in a high-stakes profession, you need: ✅ Explosive strength – Picking up and controlling heavy objects (or people) under stress. ✅ Core and posterior chain dominance – A strong back, glutes, and hamstrings protect against injury. ✅ Grip endurance – A weak grip is a liability in any physical confrontation. 🔹 Key Technique Points: ✔ Take the slack out of the bar before initiating the pull. ✔ Optimize hip height and lat engagement for better leverage. ✔ Avoid excessive back rounding or straight-legged pulling, which can cause inefficiencies or injury. 💥 BENCH PRESS: Upper Body Power & Pressing Strength For tactical athletes, pressing power matters—it’s more than just chest strength. The bench press builds: ✅ Explosive power – Critical for pushing, striking, and upper body endurance. ✅ Shoulder stability – Helps protect against injuries common in combatives and heavy gear loads. ✅ Transferable strength – Pressing mechanics carry over to tactical applications like breaching and weapon handling. 🔹 Key Technique Points: ✔ Grip width affects range of motion—adjust for max efficiency. ✔ Foot positioning determines force transfer (maximize leg drive). ✔ Bar speed is king – Improving velocity under submaximal loads leads to bigger lifts and better performance. Final Takeaway Strength is a skill. Whether it's deadlifts or bench presses, the goal isn’t just lifting heavy—it’s lifting with purpose. Tactical athletes need to train for durability, power, and longevity. Make every rep count.

It’s important that if you’re here to be working! Posting questions, getting answers and supporting the cause. I will be regularly cleaning out this group of inactive members so if you’re here COMMENT “PRESENT!” And post any questions you currently have.

To kick things off, please comment below introducing yourself. Let us know… #1 - Who are you, where are you from and if you want to add your agency that's cool too. #2 - What do you want to get out of being in this community? #3 - For fun what do you like to do? #4 - Drop a photo of you training or working. Here's mine: #1 - My name is Anthony Shefferly, I am a 16 year police officer in north east Indiana. #2 - What I want out of this community is to change the culture of First Responders when it comes to both physical and mental health. We are a group that is deteriorating by the minute and the time for action is now. This job is too important and the people that do the work are too important to allow us to simply rot and die. It's time to get strong and resilient. #3 - For fun I train...lifting weights, Jiu Jitsu, and heavy music are critical to life!!! lol #4... Here's one from SWAT training a few years back. Let's GET AFTER IT!!!

Starting 6/16/24 we will get after a new challenge gear towards burning fat and building muscle. It won’t be easy but it will be worth it! Who is in?!