HAMR Aerobic
Power Athlete
Tactical / Military, Strength & ConditioningHAMR AEROBIC is the latest evolution in Power Athlete's world class HAMR program, used by members of the US Military's Special Operations. HAMR Aerobic is an 8-week fixed-length program designed to build a rock-solid aerobic base without sacrificing strength or power. This cycle functions independently from ongoing HAMR Team Training but remains rooted in the same mission: prepare door kickers for the demands of their profession which making sure they crush their physical testing for their units.
The Holistic Athlete Movement Readiness (HAMR) program was originally developed in response to a request from the United States Military to craft a performance system for today’s warfighter. Since then, it’s proven just as effective for Law Enforcement Officers, first responders, and anyone who thrives in high-stakes, high-stress environments.
My connection with Naval Special Warfare dates back to my early days and has only deepened through years of working with elite units like DEVGRU. When the U.S. Army brought us in during 2017 to help shape soldier readiness at scale, I realized the need to go beyond just strength and speed—to address the aerobic foundation that supports long-duration work and rapid recovery.
HAMR AEROBIC delivers exactly that – smart, progressive training to expand capacity, accelerate recovery, and harden mental resilience.
Instruction
A
I have actually been thinking about this program for a long time. How can we build strength in parallel with focused aerobic capacity? One way to find out...do the work and take the test. John
B1
High Knee A-Skips
2 x 20
B2
High Knee B-Skips
2 x 20
B3
High Knee C-Steps
2 x 20
B4
Jog
2 x 300
C
Flying Starts
1 x 5 @ 15
D1
Banded Hamstring Curls
4 x 10
D2
Back Squat
4 x 6
E
Reverse Ball Toss
3 x 3
F1
Seated Box Jump
4 x 4
F2
Lateral Med Ball Throw
4 x 10
G
Echo/Assault/Implement of Choice
3 x 4:00
A1
Contralateral Dead bugs
3 x 60
A2
Side Pillar with Reach Under
3 x 1:00
A3
Chin Ups
3 x 5
B1
Trapbar Deadlift
4 x 6
B2
One Arm DB Row
4 x 8
C1
Push Up
1 x 10
C2
Supine Ring Pull Up
1 x 10
D
Echo/Assault/Implement of Choice
1 x 30:00
A
Echo/Assault/Implement of Choice
1 x 10
B1
Banded Adduction
1 x 10
B2
Lunge Position Lateral Banded Rotations
1 x 1:00
B3
KB Ballistic Row
1 x 20
A1
Scapula Depression
3 x 10
A2
Parallel Bar Dips
3 x 10
B1
Close Grip Bench Press
4 x 6
B2
Explosive Med Ball Chest Pass from UAP
4 x 5
C
Seated DB Press
3 x 8
D1
Bodyweight Bulgarian Split Squat
3 x 10
D2
30 Degree Dumbbell Lunge
3 x 15
E
Echo/Assault/Implement of Choice
6 x 30
A1
Echo/Assault/Implement of Choice
4 x 15
A2
Single Arm Kettlebell Suitcase Deadlift
4 x 10
A3
Medball Explosive Scoop Throw
4 x 10
B
Run to the Hills
2 x 1
A1
Russian KB Swings
4 x 15
A2
Ipsilateral Dead Bugs
4 x 1:00
A3
Pillar to Plank Press Up
4 x 10
B1
Dumbbell Floor Press
10, 10, 10, MAX
B2
Triceps Pushdowns
10, 10, 10, MAX
B3
Prone Incline Dumbbell Curl
10, 10, 10, MAX
C
Echo/Assault/Implement of Choice
1 x 25:00
A
Rest Day
For Completion
Need to develop your engine without sacrificing strength? This program delivers. Expect to push harder, last longer, and recover faster – without giving up power.
Get HAMR Aerobic
