We Go Home

First Responders, Tactical, Tactical / Military, Obstacle Course Racing
Coach
Mathew Hibler

-This is the first month of training for the We Go Home Human Performance program.

-Our programming is designed to build off each phase and block...this is a long term plan to BUILD you.

-If you missed this 4 week foundational block you can purchase it à la carte before hopping into the live workout subscription. 

-Our programs typically run for 3 month cycles, which are further divided into 4 week blocks.

-If you are just getting back into training, this could be a great place to start to develop your foundation.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Ideally a full gym // but anything can be subbed based off of equipment limitations. 
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Strength (Total, 5x5)- Phase 1- Shell

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

B1

Trap Bar Deadlift

5 x 5 @ 65 %

B2

Bench Press or Dumbell Press

5 x 5 @ 65 %

C1

Pull Ups, Chin Ups, Or Lat Pulldown

3 x 8

C2

DB single leg RDL

3 x 8

D1

Push Up Shoulder Touches

3 x 8

D2

Suitcase Carry

3 x 20

D3

Glute Bridge March

3 x 8

Monday
HRI + HICT- Phase 1

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Conditioning

B

High Resistance Intervals- Phase 1

Explosive intervals for around 5-15 Seconds, followed with full recovery and then repeated (Heart rate returns to 130-140 bpm before repeating). Intervals are done under a fair amount of resistance and then removed during recovery. KB Swings (8-12 reps), Assault Bike, ECHO Bike, Spin Bike, Moderately loaded sled, Hill Sprints, etc Week 1: 5 Reps Week 2: 7 Reps Week 3: 9 Reps Week 4: 7 Reps

KB or DB Ladder Complex Phase 1

C

Week 1: 10 Minutes Week 2: 12 Minutes Week 3 15 Minutes Week 4: 12 Minutes 1 Double Kettlebell Clean, 1 Double Kettlebell Press, 1 Double KB Front Squat, and then 1 Renegade Row for each arm. Then do 2 each, and then 3 each. The idea is to keep moving for the allotted time. More detailed instruction above. It should follow this pattern below: Double KB Clean: 1 Double KB Press: 1 Double KB Front Squat: 1 Renegade Row: 1 Then Restart from the Top but complete 2 reps: Double KB Clean: 2 Double KB Press: 2 Double KB Front Squat: 2 Renegade Row: 2 Then 3 reps of each Double KB Clean: 3 Double KB Press: 3 Double KB Front Squat: 3 Renegade Row: 3 Then come back down to one and repeat for the programmed time. Should be 1, 2, 3 repeated. Think of this as loaded cardio- should be a hard pace but you should be a able to keep moving. Heart rate is typically 150 bpm-160 bpm. If you need to slow down to maintain this, do so.

D

Loaded Walk Or Ruck

1 x 20:00

Tuesday
RECOVERY
Wednesday
TRACK WORK AND/OR HICT STEP-UP

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Track Workout

B

Reps x Distance Pace 4 x 100m Warm Up 2 x 200m 70-80% 1 x 400m 80-90% 2 x 400m Hard- but think pace that if I had to chase and fight someone into custody at the end. 2 x 200m 70-80% 4 x 100m Cool Down- by the last rep you are close to walking Warm up with easy 100m repeats. Rest approximately the amount of time it takes you to run each of these intervals. Start slow and get progressively faster. Then move to 200m repeats. Push it a little harder (as listed 70-80% effort) and still use the 1:1 work to rest ratio. Think like a hard jog. From there, hit one 400m lap, just a bit little faster. Then complete 1 hard 400m, 90% effort. This is the pace you want to train yourself to hit when you need to move with purpose, but also be able to function/perform when you get to your destination. Then complete the cool down. This is 2 easier paced 200m runs, then some very easy 100m. Last rep should be near walking, still resting 1:1 during cool down.

C

Step-Ups (HICT)

1 x 12:00

Thursday
Volume

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

B1

Romanian Deadlift

3 x 8

B2

DB Bench-Slight Incline

3 x 8

B3

Skater Squat

3 x 8

C1

Chest-Supported DB Row

3 x 8

C2

Ab Wheel

3 x 8

D1

Bicep- Your Choice

3 x 8

D2

Tricep- Your Choice (any press down variation)

3 x 8

Friday
RESISTED CONDITIONING

Prep

A

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Resisted Conditioning- 30 Minutes

B

Week 1: 30 Minutes Movement Distance Sled Push 30 yards Racked Carry 30 yards Farmer Carry 30 yards Bear Crawl (Forward) 15 Yards Bear Crawl (Backward) 15 Yards Bear Crawl (Lateral Left) 15 Yards Bear Crawl (Lateral right) 15 Yards Sled Pull 30 yards Walk/Recover Down and Back

Saturday
RECOVERY
WGH 1- The Foundation- Aerobic Capacity/Strength (Cycle 1, Phase 1)