Zero Hour

Docstrength

Tactical / Military
Coach
Doc

Zero Hour is not a warm-up. It’s not an intro. It’s a proving ground. This 8-week program was built for the elite — those already strong, already capable — but ready to test themselves at the next level. It’s structured, relentless, and engineered for results.

Across six demanding sessions each week, Zero Hour delivers a complete performance assault: Power. Strength. Speed. Endurance. Resilience. Expect heavy lifts. Expect HIIT that tests your lungs and your will. Expect structured accessory work that sharpens weak points into strengths. Expect rucks, runs, and field conditioning designed to punish inefficiency and reward grit.

Every session has a purpose. Every week progresses with intent. There are no gimmicks — just smart programming built for tactical readiness. You’ll build muscular endurance, enhance energy system development, and improve movement capacity without burning out. Recovery is built in. Overload is deliberate. Adaptation is inevitable — if you show up.

You’ll see varied intensity, but not a single easy day. This program doesn’t back off, and neither should you.

Whether you're chasing elite performance or maintaining your edge under pressure, Zero Hour meets you where you are — and demands more.

This is your call to execute.

$150
Get Zero Hour
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Built to Break Comfort Zones
Most programs challenge your body. This one challenges your identity. Zero Hour forces you to confront weakness, hesitation, and fatigue — and push through anyway.
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Tactical Capacity, Top to Bottom
Strength means nothing without speed, grit, and staying power. This program builds a complete tactical engine — from your lungs to your legs to your mindset.
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Structure That Doesn’t Waste a Second
Every set. Every interval. Every run. Zero Hour is designed with precision, making every minute count toward real-world performance that holds up under pressure.
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Conditioning with a Combat Edge
This isn’t just about surviving workouts — it’s about thriving in chaos. Field-based work, rucks, and tempo drills simulate the stress and pace of real operations.
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High Volume, Smart Recovery
Six days a week. Heavy output. But built with smart, strategic recovery tools that allow you to train hard, adapt fast, and avoid burnout.
Features
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Access to your coach
Doc will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos and coaching cues to guide your practice and make execution easy
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Delivered through TrainHeroic
Doc will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Well equipped training facility and outdoor space.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Run

6 x 400

Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B1

Med Ball Vertical Throw

3 x 5

B2

Depth Jump

3 x 5

C

Hang Power Clean

5 x 3 @ 70 %

D1

Bench Press

4 x 10

D2

Romanian Deadlift

4 x 10

E1

Landmine Press/HK/SA

3 x 10

E2

Eccentric Nordic Curls

3 x 5

F1

Half-kneeling Band Diagonal Lift

3 x 12

F2

DB Farmer's Carry

3 x 50

G

Banded Tricep Pushdown

1 x 50

H

Jacob's Ladder

1 x 5:00

Monday
Week 1 Day 2

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

Conditioning

B

Bike Interval Ladder

Bike Intervals: 9x 50 sec slow/10 sec sprint Rest 1 minute 7x 40 sec slow/20 sec sprint Rest 1 minute 5x 30 sec slow/30 sec sprint Rest 1 minute 3x 20 sec slow/40 sec sprint Rest 1 minute 1x 10 sec slow/50 sec sprint REST 3 MINUTES and the REPEAT in REVERSE ORDER.

Recovery

C

REGEN: Lower Leg/Ankle/Foot

REGEN: Lower Leg/Ankle/Foot Lacrosse Ball: Medial/Lateral Arch/Heel/Toes Anterior Tibialis Calf Soft Tx Work: Knobby Foam Roller (preferred) Scrub (perpendicular to tissue) Fascia/Achilles/Retinaculum Band Distraction: Anterior and Posterior Mobilization: Self-Directed and to tissue tolerance

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Tempo Run

1, 2, 1

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B1

Counter Movement Medball Shotput

3 x 8

B2

Hurdle Hops Forward

3 x 8

C1

Back Squat

4 x 10

C2

Pull-Up

4 x 5

D1

DB Bulgarian Split Squat

3 x 12

D2

TRX Row

3 x 10

E

Pallof Press w/90 Degree Rotation

3 x 12

F

Hammer Curl

1 x 50

Circuit

G

Row 750 m Bike 1000 m KB Swing x30 Complete 3 continuous rounds.

Wednesday
Week 1 Day 4

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Field Conditioning: Crescendo Runs

2 x 1

Recovery

C

REGEN: Hip/Knee

REGEN: Hip/Knee Lacrosse Ball: Glut Med, Piriformis, TFL/ITB, Quad, Hamstring Band Distraction: Long Axis Anterior Half-kneeling Pigeon Cossack

Thursday
Week 1 Day 5

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B1

MB Forward-Facing Hip Toss

3 x 8

B2

Single Leg Box Jump

3 x 5

C

Power Clean/Push Press/Front Squat

5 x 3

D1

Barbell Deadlift

4 x 8

D2

Straight-Leg Lowering Stretch

4 x 5

E1

Strict Press

3 x 10

E2

Russian KB Swing

3 x 20

F1

Reverse Hyperextension

3 x 12

F2

Half Kneel Chop

3 x 10

G

Front Rack Carry 2KB

3 x 50

Circuit

H

Sandbag to Shoulder (alternating) 5x each side Box-Step-ups x20 (10 per side) Continuous 10 minutes Moderate but steady pace.

Friday
Week 1 Day 6

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Run: Zone 2

1 x 6

Recovery

C

REGEN: Shoulder/Spine

Lacrosse Ball: Paraspinals Posterior Cuff Pec Traps Serratus Quadratus Mobility: Segmental Flexion/Extension (Foam Roller) Cat/Cow Side-lying T-Spine Clap HK T-Spine Rotations (Wall) Strength: ATYT WY Negative Protraction/Retraction

Saturday
Week 2 Day 0

A

REST DAY

1 x 1

Coach
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Head Coach/Founder

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This is where most tap out.

You’re not most. You don’t need another “maybe later.” You need a challenge that hits back — and a plan that delivers. Zero Hour is waiting. You in?

Get Zero Hour
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FAQs
Who is Zero Hour designed for?
Zero Hour is built for experienced athletes, tactical professionals, and serious lifters who already possess a solid foundation of strength and conditioning. This is not an entry-level program. You should be comfortable with compound lifts, high-intensity conditioning, and sustained physical demand.
What does the weekly training schedule look like?
Zero Hour consists of six training sessions per week over eight weeks. Training incorporates strength, power, speed, muscular endurance, HIIT, running, rucking, and tactical conditioning. Sessions are strategically organized to manage fatigue while driving progressive adaptation.
Can I combine Zero Hour with my existing training?
Zero Hour is designed as a complete training program, not a supplement to another routine. With six demanding sessions each week, adding significant training volume may compromise recovery and performance. Additional activity should be carefully managed.
What results should I expect after eight weeks?
Zero Hour is designed to improve strength, power, muscular endurance, work capacity, and resilience under fatigue. Results depend on consistency, recovery, and effort. The goal: emerge stronger, better conditioned, and more capable when physical demands are highest.

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