HOMETOWN HERO
3 Line Performance
First Responders, Tactical / Military, Tactical, Law Enforcement"Hometown Hero" is a program designed for ALL first responders that want to feel better, look better, and optimize their lives while spending less time in the gym.
Each session is meant to be 45-60 minutes in length.
A 3-phase, 12-week program with both pre and post testing. This program hits every aspect of fitness and the last program you will need. YES, Hometown Hero is meant to be done multiple times, seeing new results each time.
Phase 1: Building a base while focusing on the fundamentals of energy system development and strength training. Goal is to reinforce and improve the SQUAT, HINGE, PUSH, PULL, & BRACE.
Phase 2: In this phase both intensity and volume are increased to prepare you for more advanced exercises and methods.
Phase 3: This is the culmination of the first 2 phases. Phase 3 is where you are tested to push past previous points of failure, allowing you to go a place you have never gone before.
If you want to feel better and look better in a fraction of the time you are used to, you're in the right place!
Conditioning
A
Resting Heart Rate (beats / min)
I want you to lay on the ground or sit in a relaxed position for 5 minutes. When time has elapsed, find your pulse on your Carotid artery, located just under jaw line. Once pulse found, count the number of beats in 60 seconds. and record your score.
B
Trap Bar Deadlift
1 x 3
C
Hand Release Push-Up
1 x MAX
D
Cardio
1 x 5:00
A
Agile 8
For Completion
B1
Double KB Front Squat
3 x 6
B2
Paloff Press
3 x 20
C1
DB RDL
3 x 8
C2
DB Bench Press
3 x 8
C3
Pull-Up
3 x 4
D
Assault Bike
6 x 20
Conditioning
A
ALPHA
EMOM x 20 minutes: Go through 5 exercises 4 times each. At the top of each minute you will start new set of exercises. 1. Sled Push x 15 yd w/ 1/2 of BW on the sled. (If no sled then do walking lunges for 15 yd. 2. Hand Release Push up x 10 3. KB Swing x 15 4. Farmers Carry x 40yd 5. Sand Bag Shoulder x 3 each
B
Jog
1 x 10:00
A
Agile 8
B1
Trap Bar Deadlift
3 x 6
B2
Shoulder Taps
3 x 6
C1
Half-Kneeling DB Shoulder Press
3 x 8
C2
DB Reverse Lunge
3 x 4
C3
TRX Row
3 x 8
A
Run
1 x 30:00
A
Agile 8
B1
Close Grip Bench Press
3 x 6
B2
Band Face Pull
3 x 12
C1
Russian KB Swing
3 x 8
C2
Goblet Squat
3 x 8
C3
Chest-Supported DB Row
3 x 8
D
Sandbag Carry
6 x 40
A
Bike
1 x 30:00
Mike Kelley
With over 13 years of experience as a collegiate and tactical strength coach, Mike is the NSCA Tactical S&C liaison for the state of Michigan. Mike helps first responders and military personnel crush their next PFT, increase job performance, and better handle the stressors of life. Feel better both physically and mentally while spending a fraction of the time in the gym.
