Level 4: HTK
Hunter Saffell
Functional Fitness, General Fitness, Personal Training, Functional Training, Weightlifting, Powerlifting, Endurance, Hunting, BodybuildingLevel 4 Hard to Kill is a 12 week hybrid training plan to build up to a 25k long run (just over 15 miles). Like the level 3 plan, level 4 is a 5 day a week plan with 3 strength sessions and 4 runs/week for the first 6 weeks, and 5 runs the final 6 weeks. Level 4 is a great progression into back to back stacked days and increasing running volume while keeping strength load high as well.
Someone who is hard to kill is an individual who expresses an ability to withstand stress and grow despite adversity - someone who is resilient and tough. The best way to train resiliency and toughness is to focus on these 5 pillars of fitness: Run far, run fast, lift heavy, lift fast, jump often.
Hard to Kill is a training program for anyone looking for an efficient and effective hybrid training program, combining strength with power with endurance. After over 10 years of experience programming with science based methods, the Hard to Kill training split gives a well balanced, detailed weekly structure to improve strength, endurance, athleticism, and body composition.
Hard to Kill is the perfect program for anyone who loves to train hard and train smart. If you're looking for a hybrid program to get you past the plateaus and hurdles of your past fitness programs, then the HTK system is for you. By combining multiple facets of fitness, Hard to Kill will prepare anyone for so many of life's stresses, and more importantly, make you hard to kill.
A
Run
1 x 3
A1
Band Pull-Apart
3 x 15
A2
Depth Plyo Push-Up
3 x 10
A3
TRX Face Pull
3 x 15
B
Push Press
4 x 5
C
Incline Bench Press
8, 8, 5, 5, 5
D1
Skull Crushers
3 x 10
D2
DB Lateral Raise
3 x 10
D3
Tricep Pushdown
3 x 15
A
Run
1 x 4
A
Drop Jump
3 x 5
B
Plate Multi Directional Hops
3 x 0:20
C
Hack Squat
8, 8, 5, 5, 5
D1
Sled Push
3 x 20
D2
DB Good Morning
3 x 15
E1
Hip Thrust
3 x 10
E2
Barbell Ab Rollout
3 x 10
A1
DB Pullover
3 x 10
A2
Dead Hang
0:30, 0:40, 0:45
A3
Band Pull-Apart
3 x 20
B
Box Step Off + Med Ball Throw for Height
4 x 4
C
Weighted Pull Ups
4 x 8
D1
Seated Cable Row
3 x 15
D2
Seated Incline DB Curls
3 x 15
D3
DB Side Bend
3 x 15
A
Run
1 x 3
A
Run
1 x 7
Hunter Saffell
Coach Hunter has been in the strength and conditioning industry for over 10 years working with athletes as young as 6, all the way up to the collegiate and professional level. Experience also expands out to general population clients for over 10 years as well. Hunter has a Master's degree in exercise science and holds multiple strength and conditioning certifications.
Hard to Kill is your opportunity to improve your life in and out of the gym. If you train hard and train smart, life becomes easy. It's your chance to get out of your comfort zone to become tough and resilient; improve your grit, become hard to kill.
Get Level 4: HTK
