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HIGH PERFORMANCE HYPERTROPHY - 10 WEEK PROGRAM

Supastrong

Tactical, Tactical / Military, Bodybuilding, Strength & Conditioning
Coach
Coach Richardson

High Performance Hypertrophy is an intermediate - advanced level program. This program is designed to build highly functional size, strength and power, utilizing a hybrid blend of bodybuilding, strongman and plyometric/explosive movements, along with rucking and program-specific conditioning.

Beginners should not sign up for this program, nor should those who are luke-warm. I'll repeat that; If you're not fully dedicated and ready to push yourself past current limits, this is not the program for you.

If you're dedicated and ready to step your game up, then get ready for 10 weeks of blood, sweat, tears and serious gains.

HPH is a well-designed program, integrating various methods and combining high intensity training sessions with lower intensity "pump sessions."

The primary goal of this 10 week training block is hypertrophy, with a solid blend of strength and power work built in as well.

Get away from ordinary. Next level training and progress is a click away, if you're ready for it....

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Functional Size and Strength
HPH is a hybrid blend of hypertrophy work, strongman training and plyometric/explosive training. You'll put on mass and become a stronger, more explosive athlete.
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Tactical Strength and Conditioning
Having served in the U.S. Army Infantry and more recently as a Federal Agent, I am well aware of the demands that face the Tactical Athlete. The goal of this programming is to look like a beast AND be able to back it up with performance.
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Expert Programming
I've successfully trained special ops candidates, Federal agent SRT candidates, MMA athletes, strength athletes and those simply looking to put on massive amounts of size. This program has been tested and evaluated before ever reaching your calendar.
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F*ck Ordinary
99% of people in the gym are doing the same old stuff, making the same mistakes, and training without a plan. Break away from mediocrity. In 10 weeks you can have made serious progress, learned new training methods, and look and perform at a new level.
Features
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Access to your coaches
Coaches who 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 to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Full Demo Videos, instructions and an easy to follow plan with daily training
Equipment
Required
Basic Gym Equipment (barbell, rack, DB's) // 10-12lb Med Ball
Recommended
Cable pulley // Resistance Bands // Speed Sled // Trap Bar/Farmer Handles
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Sample Week
Week 1 of 10-week program
Sunday
HPH - D1 - CHEST/BACK

A

Explosive Repeat - Med Ball Press

3 x 5

B

Plyometric Pull Up

1 x 8

C1

Barbell Bench Press

5 x 5

C2

Chest-Supported DB Row

5 x 8

D

DB Incline Bench Press

6, 12, 20

E

Cable Flyes

8, MAX, MAX, MAX

F

Push-Up

4 x MAX @ 20

Monday
HPH - D2:  ARMS/ABS

A1

Spider Curl

4 x 10

A2

DB Triceps Ext - Slow Eccentric

4 x 8

B

Rope Cable Curls/Band Curls

4 x 10

C

Tricep Rope Pulldowns

4 x 15

D

High Plank Drag

2 x 8

E

Med Ball Crunches

2 x 10

Tuesday
HPH: D3 - LEGS/LOWER BODY

A

Single Leg Touch-Down Squat

2 x 5

B

Seated Box Jumps

1 x 10

C

Back Squat

3 x 5

D

Leg Press

6 x 10

E

Prone Machine Hamstring Curl

3 x 15

F

Backwards Sled Drag

5 x 20

Wednesday
HPH:  Day 4

A

Ruck

Thursday
HPH: D5 - SHOULDERS/BACK

A1

Empty Bar Overhead Press

3 x 8

A2

Band Face Pull

3 x 15

B

Speed Bench Press

5 x 2

C

Overhead Press

5 x 3

D

Neutral Grip Pull ups

5 x 5

E

Cable Lateral Raise

4 x 15

F

Supported Rear Delt Raise (prone grip)

1 x 50

Friday
HPH - D6:  CARDIO/CONDITIONING

A

Jump Rope

5 x 30

B

Skaters

3 x 12

C

Tempo Run

1 x 8 @ 100

D

Recovery Walk

1 x 20:00

Saturday
HPH - D7 - FULL REST DAY

A

Rest

Coach
coach-avatar Coach Richardson

Former Army 11B Infantry, 10 years Corrections Officer, 2 years SRT (Special Response Team), Federal Agent. Bioforce Certified Conditioning Coach. Coach/Creator Swole Town Training Program, ST-3 Tactical Program.

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If you want ordinary, look elsewhere...

HPH is for serious individuals who are ready to take their training to the next level. Are you ready?

Get HIGH PERFORMANCE HYPERTROPHY - 10 WEEK PROGRAM
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FAQs
Is this training only for tactical athletes?
Not at all... It's for those who want to break away from ordinary training, put on serious size, and be able to back it up with performance.
Does this program come with a diet plan?
No. I am here to assist, but different athletes have different needs. If you need help with your diet, message me and we'll get it figured out.
What do I need to do this program properly?
Basic gym equipment.. Barbell, plates, squat rack, dumbbells. A speed sled, med ball, resistance bands are recommended to perform the program optimally, but not required. Substitute movements are listed for each movement.
Can Females do this program?
Yes... but it would be expected that you have a training history of at least a couple years, are proficient in the basic big lifts (squat, deadlift, bench press). You should be serious about training and performance.
Who is this program for?
Serious, intermediate to advanced athletes. That means you have at least a couple years of consistent training under your belt, are proficient in the big basic lifts, and are ready to dedicate 10 weeks to training. This program isn't for those who are luke-warm about training.
HIGH PERFORMANCE HYPERTROPHY - 10 WEEK PROGRAM