Sledgehammer - Strength and Conditioning

TouchPoint Tactical

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

Don't major in the minor things;

Take the guess work out of your strength and conditioning program, forget all the fancy BS moves in the gym, this program is for straight shooters, lifters, old-school - no snatching, no need for overhead squats, just simple lifts for straight up results - don't fix what ain't broken.

Designed to be repeatable, its your go-to plan for guaranteed gains in strength and hypertrophy - a plan you can maintain - especially if your work strips you of your ability to plan ahead, this program will accompany you wherever you may roam.

This 8 week program is the Strength and Weight training portion of the complete 8 week HEDP program.

Ideal for someone who is looking for a structured strength and conditioning program however does not have the need nor desire for programmed cardiovascular training.

Strength training and Hypertrophy training - delivered through 4-5day blocks of Strength:Hypertrophy training - the repeatable blocks allow for monitoring of your progress.

This program is for advanced users, it has rest days, however, some may need a little time to become conditioned to the pace at the start of the program.

$49
Get Sledgehammer - Strength and Conditioning
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Strength - Hypertrophy
Train strength and hypertrophy on a rotational basis ensuring your body receives maximal benefits through resistance training, grow your overall muscle mass and watch the heavy stuff around you get lighter as you get stronger.
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Repeatable
The design behind the 8 week program is such that you can do it on a continuous basis. This allows you to take this with you wherever you go, and for however long - track your progress. Know when and where you're improving, drop the zero, get with the hero - all humans have a desire for progression, get your fix.
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Reap the rewards
Regular gut-check sessions as we'll call them here with test your ability to move heavy weights with medium to high reps over 4 major compound lifts. Your body's ability to cope with physical stress will reach new levels - Committing to this program is testing, it's sessions are tough but, it's like driving a new car once you're through it all.
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Experienced programming
This program has been developed over years of trial and error. This is the Strength and conditioning component of an often more demanding program and lifestyle developed over years of Special Operations where the highest levels of fitness are in high demand & longevity is always at the front of mind. This program will get you stronger, your body is your weapon - Strength = Injury prevention.
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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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 gym // PMA - Positive Mental Attitude
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Sample Week
Week 1 of 8-week program
Sunday
Chest and Tri - HYPERTROPHY

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

3 x 8

E1

Push-Up

3 x 20

E2

DB Tricep Extension

3 x 12

E3

Tricep Pushdown

3 x 10

F

Farmers carry

1 x 52.9104 @ 20

Conditioning

G

Abs - Finisher

30sec - Crunches 30sec - Leg raises 1min sec - Mountain climbers 30sec - Oblique V up 30sec - Oblique V up 30sec - Crunches 1min - Plank 30 Sec - Rest 30sec - Russian Twists 30sec - V ups 30sec - Heel touch Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub

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 1:00

Conditioning

H

Ab finisher - 5min

30sec - Crunches 30sec - Leg raises 30sec - Cross body mountain climbers 30sec - Side crunch right side 30sec - Side crunch Left side 30sec - Crunches 30 Sec - rest 30sec - Russian Twists 30sec - V ups 30sec - Heel touch Ab finisher with timer in link below; http://app.exercisetimer.net/WBdQFZPjZub

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

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

26.46, 22.05, 17.64, 17.64

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

Ab finisher - 5min

30sec - Crunches 30sec - Leg raises 30sec - Cross body mountain climbers 30sec - Side crunch right side 30sec - Side crunch Left side 30sec - Crunches 30 Sec - rest 30sec - Russian Twists 30sec - V ups 30sec - Heel touch Ab finisher with timer in link below; http://app.exercisetimer.net/WBdQFZPjZub

Thursday
Whole body workout - CAPACITY

Conditioning

A

TouchPoint - General Warm-up

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

B1

Back Squat

5 x 20 @ 132.28 kg

B2

Bench Press

5 x 20 @ 132.28 kg

B3

Pull-Up

5 x 15

B4

Deadlift

5 x 20 @ 132.28 kg

Conditioning

C

Abs - Finisher

30sec - Crunches 30sec - Leg raises 1min sec - Mountain climbers 30sec - Oblique V up 30sec - Oblique V up 30sec - Crunches 1min - Plank 30 Sec - Rest 30sec - Russian Twists 30sec - V ups 30sec - Heel touch Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub

Saturday
Chest and Tri - STRENGTH

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, 6

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

Farmers carry

1 x 52.9104 @ 20

Conditioning

G

Abs - Finisher

30sec - Crunches 30sec - Leg raises 1min sec - Mountain climbers 30sec - Oblique V up 30sec - Oblique V up 30sec - Crunches 1min - Plank 30 Sec - Rest 30sec - Russian Twists 30sec - V ups 30sec - Heel touch Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub

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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When in doubt - Sledgehammer out

There's no BS in this program, it's uncomplicated but it's hard, it's supposed to be hard - setting goals is paramount to success. Sure, some sessions will seem too much, but - tomorrow's a new day, no fluffing about - let's get to work.

Get Sledgehammer - Strength and Conditioning
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FAQs
What should I expect on an average training day?
You average training day will consist of generally a specific muscle group - with a Strength (lower rep) or a Hypertrophy (higher rep) focus. Some days incorporate a whole body workout designed to build your muscular endurance and for you to notice changes in the way your body is adapting.
What if I miss a day?
All good. Life goes on. Just either pick up where you left off - or go back to the missed session and start from there. Regardless - you'll likely be hitting that same muscle group in a couple of days anyway.
Rest days?
You rest when you need to - but, I encourage you to endure - your body adapts to what you throw at it. You can't lift like a bird to get like a bear.
Should I still do cardio alongside this program?
This depends on your goal. If you're maintaining weight and or looking to lean down whilst maintaining lean muscle mass - keep up the cardio. If you're looking for true mass gain - low amounts of cardio. This will see the greatest strength and muscle gains, but, everything in life is a compromise.
Who is this program for?
This program is for some who needs structure and a way to track progress. This program can be complete by any weekend warrior, high achiever, hard-gainer and or gym rat, what ya'll will have in common is this simple, yet effective program - there's no weird or dangerous lifts, simple is best.
Should I warmup before each session?
Yes, absolutely. Warm up is crucial. My typical warmup lasts 30min and includes; General warmup - cardio - 10min Myofascial release - foam roller - 10min Movement patterns - 20 reps with 15kg bar - 5min (i.e. Squats, Overhead press, push up, upright row, rows, lunges) **And some good music

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