WGH Phase 3- Aerobic Power- Into the Frontier (Cycle 1, Phase 3): Training by Mathew Hibler in TrainHeroic

We Go Home

First Responders, Tactical, Tactical / Military, Obstacle Course Racing

Coach

Mathew Hibler

-This is the third month of the first phase 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 phase 1 and 2 (8 weeks of training) 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.

-I would recommend completing the first two phases prior to attempting this.

Features
5 sessions per week
Must use App app to view and log training
Program Training

$50

Get WGH Phase 3- Aerobic Power- Into the Frontier (Cycle 1, Phase 3)

Sample Week

Week 1 of 5-week program

Sunday

Strength (Total)

Conditioning

Warm-Up Phase 3

Foam Roll- Anything tight. Do not be too aggressive, but spend a few minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two-Three Rounds -Hollow Body Rocks 8-10 Reps -Cross body dead bug- Push on opposite knee 8-10 ea -Supine Run In Place 8-10 Reps, each cycle -Glute Bridge- Hold Non-working Leg Straight 8-10 ea -Quad Thoracic Rotation 8 ea -Quad Mule Kick 8 ea -Scap Push Ups 8 ea -Extended Mountain Climber to Hamstring Stretch 8 ea -A-March 10 yards/Reps ea -A-Skip 10 yards/Reps ea

Trap Bar Deadlift

4 x 6 @ 65 %

Press- Choice

4 x 6 @ 65 %

Gorilla Row

3 x 12

Pistol Squat to Bench

3 x 12

Side Plank Rear Raise

3 x 12

Suitcase Marches

3 x 5

Goblet Squat Walks

3 x 5

Monday

Bike or Running Threshold Intervals

Conditioning

Warm-Up Phase 3

Threshold Intervals

All Reps are listed are going to be a 1:1 work to rest ratio. Meaning whatever time is listed, rest for the same amount. __________________________ Same instructions from last time, however this phase I want you to push yourself on the higher end of this scale: If you're wearing a heart rate monitor I would reference the following zones and the typical "talk test" associated to them: 150-160 bpm- High End of Aerobic zone, possibly Anaerobic Threshold depending on fitness. Can talk in complete sentences, but not entire paragraphs without stopping 160-175 bpm-Anaerobic Threshold. Can talk in broken sentences. ____________________________________ Pick any modality you want. You can even change it up on each set. You can run, ECHO Bike, push/pull a sled, or a combination of it all once the intervals get longer. Week 1: 5 x 1 Minute (That means 1 minute of work followed by 1 minute rest for 5 rounds at threshold pace) Week 2: 5 x 2 Minute Intervals Week 3: 3 x 5 Minute Intervals Week 4: 5 x 5 Minute Intervals

Tuesday

RECOVERY

Wednesday

Tempo Intervals

Conditioning

Warm-Up Phase 3

Tempo Intervals

Pick a modality and start with 5-10 minutes of steady state work. Then do 10-15 seconds of 70% effort work, followed by full recovery (heart rate 130-140 bpm) then repeat for the listed rep range. If you don't have a heart rate monitor and you are in exceptional shape, you can probably do these every minute on the minute. However, you should be able to breathe through your nose exclusively before you begin your next rep. Week 1: 10-12 reps Week 2: 12--15 Reps Week 3: 10-12 Reps Week 4: 15-20 Reps

Thursday

Strength (Ladders)

Conditioning

Warm-Up Phase 3

Trap Bar Deadlift

1, 2, 3, 1, 2, 3, 1, 2, 3 @ 75 %

Press- Choice

1, 2, 3, 1, 2, 3, 1, 2, 3 @ 75 %

Pull Ups or Chin Ups- 3 x 10 Second Pauses

3 x 1

Standing Single Arm Band or Cable Row- Split Stance

3 x 5

Tall Kneeling Pallof Press

3 x 5

Push-Up to Single Arm Rotation

3 x 5

Bicep/Tricep Super Set

3 x 8

Friday

Cardiac Power/VO2 Max Intervals

Conditioning

Warm-Up Phase 3

Cardiac Power/VO2 Max Intervals

Reps and sets will be listed below, but all rest periods should be dictated by your recovery. I strongly suggest using a heart rate monitor for these. Complete a rep, then when your heart rate comes down to around 130-140 bpm, go again. The volume will look low on these. Please understand each interval is MAX EFFORT. I also recommend plenty of time between your shift and doing this training session. This isn't a knock out the workout and go change into your uniform to go protect the public and save lives. Please, do this on a day where your schedule allows and you can then determine how much time you need before you go into your hero tasks for the day. __________________________ Ideas I have listed before: KB Swings- 15-25 reps 400-800m Track Repeats immediately after the completion of the above movement, or whatever distance allows you to hit 90 seconds to 2 minutes of work. KB Cleans-10-12 Reps Sled Push/Pull- 90 seconds- 2 minutes of work Goblet Squats or Double KB Front Squats- 10-12 Reps Assault or ECHO Bike- 90 seconds- 2 minutes of work KB Thrusters- 10-12 Reps Heavy Bag- 90 seconds- 2 minutes of work Single Arm KB Clean and Press- 5 Right, 5 Left Max Effort Grappling (Your partner should be relentless)- 90 seconds to 2 minute rounds These are just examples. You can do a variation of these, or a different combo on each set. Choose your own adventure. ____________________________________ Progression for this Block: Week 1: 4 Reps- 90 seconds each, followed by heart rate recovery 130-140 bpm or you can comfortably breathe through your nose. Week 2: 5 Reps- 115 seconds each- followed by heart rate recovery 130-140 bpm or you can comfortably breathe through your nose. Week 3: 7 Reps- 90 Seconds each- followed by heart rate recovery 130-140 bpm or you can comfortably breathe through your nose. Week 4: 8 Reps- 2 Minutes each- followed by heart rate recovery 130-140 bpm or you can comfortably breathe through your nose. After each session i recommend going for a light walk to cool down. Great day to remind yourself why you do what you do.

Coach