Program · Long Shifts, Long Careers
Muscular Endurance
A 4-week program built to help tactical athletes hold form and output when the job doesn’t stop after one set. Programmed by Daniel Borowick, MS, CSCS: a 27-year law-enforcement veteran and retired DEA Special Agent.
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Trained DEA agents · NJ State Troopers · U.S. Army selection candidates
Outcomes that matter on the job
Perform after rep 30 — not just rep 3
Build sustained strength under fatigue — output that holds when the task drags on.
Improve job-specific work capacity for physically demanding shifts.
Perform repeated movements without form breakdown as fatigue sets in.
Reduce performance drop during extended tasks and long, demanding days.
Plan
a Week
Sandbag Session
Movement
Rest
How it works
Built for repeatable performance under fatigue
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Endurance Ranges
The right rep zonesResistance dialed into true muscular-endurance rep ranges — not borrowed from a max-strength program.
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Integrated Bodyweight
Every sessionPull-ups, push-ups, and planks woven throughout to build repeatable, job-ready output.
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Optional Conditioning
A 5th sessionAn unconventional bodyweight-and-sandbag day for extra work capacity when you want it.
Training moves through all three anatomical planes to build balanced durability and reduce musculoskeletal injury risk, with rest programmed in so the endurance adaptation actually happens.
Built for real movement
Trained across all three planes of motion
Training all three planes builds balanced strength and durability — and helps reduce musculoskeletal (MSK) injury risk.
What’s included
- 4-week program — two upper-body and two lower-body sessions per week
- Resistance training in true muscular-endurance rep ranges
- Bodyweight work woven throughout: pull-ups, push-ups, planks
- Optional 5th session — bodyweight and sandbag conditioning
- Movement through all three planes to reduce injury risk
- Programmed rest so the adaptation happens
- Written by Daniel Borowick, MS, CSCS, RSCC
Who it’s for
- Law enforcement, military, fire & first-responder tactical athletes whose job demands repeated effort
- Anyone whose performance depends on work capacity and career longevity
- Beginners — if you can safely perform basic resistance and bodyweight movements
- Anyone seeking a structured muscular-endurance plan, not random workouts
“Working with Dan opened me up to new ways of thinking and new workouts — the functional strength training that is heavily needed in law enforcement. For our tactical readiness, it’s paramount.”
— Shea
DEA Special Agent
Frequently asked questions
Everything you need to know before you start — still unsure? Ask Coach Dan directly ›
How long is the muscular endurance training program?
This is a structured 4-week program designed for tactical athletes.
Is this suitable for beginners?
Yes, provided the individual can safely perform basic resistance and bodyweight exercises.
Who should use this tactical athlete endurance program?
Tactical professionals and individuals preparing for physically demanding roles.
Is this a complete muscular endurance workout plan?
Yes, it provides structured sessions designed to improve muscular endurance and work capacity.
Genesis 12:1–3
“Blessed To Be A Blessing.”