H.E.D.P - Advanced General Preparedness Program

TouchPoint Tactical

Tactical / Military, General Fitness, Law Enforcement, Strength & Conditioning
Coach
Touchpoint Tactical

'I got no problem with you if you aim high and miss, but I will have a problem if you aim low and hit'

We all want to be better and there's never been an easier time in history to pretend to be a savage. When it comes to health and fitness in this world we want it all, but there's always a compromise. Too much muscle vs too much cardio etc etc. Which is why the HEDP program was developed. From demanding job requirements to personal pursuits it pays to lead a life of duality - Capable of anything at a moments notice.

Climb a mountain? Sure. Run a half marathon? F*** it. deadlift 200% Bodyweight? Please.

Lift weights for breakfast and run a PB in the afternoon.

This program is for the advanced user, it is developed after years of high demand and low predictability work:life status. It allows you to answer to the call at a moments notice with a balance of strength, power, agility and endurance.

Users be prepared for 2 sessions per day - Typical day Strength and Conditioning and Cardiovascular training (AM:PM - your call)

Program is repeatable, tester sessions ensure any gains and improvements are trackable.

$59
Get H.E.D.P - Advanced General Preparedness Program
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True Performance Duality
As the name suggest - You'll be high output, high explosive and truly made for anything, dual Purpose. Run, climb, lift, ruck, ransack and rummage your way through life knowing you got yourself covered through strategically designed, programmed efforts. A complete Strength and conditioning program with complete Cardio package.
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Strength, Speed, Endurance
You know that feeling when you're going full tilt and you think to yourself "I would hate to get in my own way right now". Not that you're arrogant, but you're strong, solid, built to move and to deliver results through and through. Well, if you don't know that feeling, get used to it.
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High input = High output
You're in the gym and a buddy see's you working out, he's noticed you've been working hard, day in and day out. you're dedicated. He asks "What program are you following, looks good". Little does he know, you've got the recipe of all the right stuff. Let the results speak for themselves. HEDP.
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"So you're the one?"
Don't be plain, don't be normal, be confident with the knowledge you're always able to go harder, go further, go for longer. Embrace the commitment to a better more rounded self. Show up to an event? Don't just show up, but win! This program can do that. Beat your buddies in that weekly run? Not just once, but every time?
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Experienced programming
This program has been developed over years of trial and error. This is the component of a demanding health and fitness lifestyle developed over years of Special Operations where the highest levels of Human Performance are in high demand & longevity is always at the front of mind.
Features
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Programming 7 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. keep track of progress, plan your days and workouts - all through an app.
Equipment
Required
Fully equipped weights room or gym // Treadmill // Rowing machine // Assault bike // Spin bike // Foam roller // Access to AppStore - Mobile Device - Interval timer
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Sample Week
Week 1 of 8-week program
Sunday
Chest and Tri - HYPERTROPHY 1.2

Conditioning

A

TouchPoint - General Warm-up

15-25min. http://app.exercisetimer.net/JyM6Gjh1Zub

B

Bench Press

@ 20, 12, 10, 8, 8, 6

C

Incline Bench Press

@ 12, 10, 8, 8, 6

D1

Dip

D2

Incline DB Bench Press

@ 8

E1

Push-Up

3 x 20

E2

DB Tricep Extension

@ 12

E3

Tricep Pushdown

@ 10

F

Farmers carry

1 x 52.9104 @ 20

Conditioning

G

6 Pack Promise

Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers

Sunday
5km - Run

A

5km Run

Monday
Back and Bi's - HYPERTROPHY

Conditioning

A

TouchPoint - General Warm-up

15-25min. http://app.exercisetimer.net/JyM6Gjh1Zub

B

Pull-Up

MAX, 10, 8, 8, 8

C1

Bent Over Row

16, 12, 10, 8, 8

C2

Chin-Up

5 x 6

D1

Barbell Bent over row - reverse grip

14, 12, 10

D2

Inverted Row

3 x 10

E

Barbell Bicep Curl

20, 16, 12

F1

Alternating DB Hammer Curl

3 x 20

F2

reverse curls

3 x 12

G

Dead Hang

2 x 0:30

Conditioning

H

6 Pack Promise

Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers

Monday
40min Cardio - Treadmill 1.1

A

Treadmill Work

Tuesday
Legs - HYPERTROPHY

Conditioning

A

TouchPoint - General Warm-up

15-25min. http://app.exercisetimer.net/JyM6Gjh1Zub

B

Back Squat

20, 16, 14, 10, 8, 8

C

Deadlift

20, 16, 12, 10, 8

D1

Reverse Lunges

3 x 40

D2

Front Squat

20, 16, 12

Conditioning

E

6 Pack Promise

Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers

Tuesday
Bike - HIIT - 40min

A

Biking

Wednesday
Shoulders - HYPERTROPHY

Conditioning

A

TouchPoint - General Warm-up

15-25min. http://app.exercisetimer.net/JyM6Gjh1Zub

B

Overhead Press

20, 16, 12, 10, 8

C

Hammer Curl into Shoulder press

12, 10, 8, 8

D1

Barbell Upright Row

4 x 12

D2

DB Lateral Raise

4 x 12

E1

Rear Delt Flyes

3 x 12

E2

Plate Front Raise

3 x 12

E3

DB Shrug

3 x 16

F

Farmers carry

1 x 52.9104

Conditioning

G

6 Pack Promise

Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers

Thursday
40min Cardio - Treadmill 1.1

A

Treadmill Work

Thursday
Whole body workout - 60kg - Muscular Endurance - 1.1

A1

Back Squat

5 x 20 @ 132.28 kg

A2

Bench Press

5 x 20 @ 132.28 kg

A3

Pull-Up

5 x 15

A4

Deadlift

5 x 20 @ 132.28 kg

Friday
Vo2 Builder - 1km Efforts

A

Sprint

8 x 1000

Saturday
Chest and Tri - STRENGTH - 1.1

Conditioning

A

TouchPoint - General Warm-up

15-25min. http://app.exercisetimer.net/JyM6Gjh1Zub

B

Bench Press

12, 10, 8, 6, 4, 3

C

Incline Bench Press

12, 10, 8, 6, 4

D1

Dip

MAX, 10, 6, 6, 4

D2

Close Grip Bench Press

12, 10, 10, 10, 10

E1

Close Grip Push-Up

3 x 20

E2

Tricep Pushdown

3 x 12

F

Seated Overhead DB Extension

2 x 12

G

Suitcase Carry

1 x 52.9104 @ 20

Conditioning

H

6 Pack Promise

Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers

Saturday
Cardio - 60min.
Coach
More from TouchPoint Tactical
coach-avatar Touchpoint Tactical

Experienced in maintaining high levels of overall fitness in demanding, low predictability conditions. Over 13 years of military experience, including years in Special Ops. Certified Tactical Strength and Conditioning Coach - Specializing in high levels of GPP. Defining the ability to be called into action and to outperform when required.

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Hit'em where it hurts

Let the rest of them watch as you transform yourself.

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