HAMR Alpha: Training by John Welbourn in TrainHeroic

HAMR Alpha

Power Athlete

Strength & Conditioning, Tactical / Military
Coach
John Welbourn

HAMR ALPHA is the first cycle of the HAMR program. It is an 8 week fixed length training program completely independent of HAMR team training. Some background, the Holistic Athlete Movement Readiness program (HAMR) was designed in response to a request by the United States Military to create effective training program for today’s warfighter. Conversely, we found application to Law Enforcement Officers, door kickers and firefighters with HAMR. I was fortunate to start a relationship working with Naval Special Warfare back in my CrossFit Football days when Power Athlete was in its infancy. That is a relationship that extends to today, working primarily with DEVGRU. When we were approached by the United States Army in 2017 to come teach a series of seminars and discuss the possibility of implementing Power Athlete training systems on a large scale, I took on the challenge to create a program to enhance each soldier’s strength, power and speed.

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Strength
Strength is the platform on which all physical activity is built. That is true for sport as much as it is for fitness and the demands placed on a soldier. The stronger an individual the faster the adaptation to any task the person is applying it to. We lift heavy weights to make stronger, more durable humans.
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Capacity
I put a big premium on Capacity. I define capacity as the maximum amount that can be produced in a given amount of time. It is worth noting that capacity is not conditioning. Conditioning is high rep volume + submaximal efforts. To build capacity we hammer maximum recoverable volume at near max efforts, and introduce longer run and sprint distances than traditional Power Athlete training programs.
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Speed
The final piece is speed. All things being equal, the faster organism is the one that usually survives the longest. I wanted to implement a speed/sprint program into training for our warfighters because I feel most of those programs on the market don’t understand it and therefore just prescribe volume as they think that will make people faster. To get faster, you have to run fast.
Features
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Programming 6 days per week
This is an 8 week fixed length program that will include strength, capacity and speed work that is 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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Weights, Dumbbells, Kettlebells, Pull Ups, Bands, Place
Recommended
Weighted Vest, Equipment to Count Calories, Jump Rope
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Sample Week
Week 1 of 8-week program
Sunday
HAMR ALPHA - Day 01

Prep

A

From the Desk of John Welbourn

Today is Day One. Every excellent journey starts with a single step. This is the first step for the HAMR. We are starting with a barbell back squat for a heavy five reps. Once we find and it doesn't have to be a limit 5 - I want one set of max reps @ 80% of that heavy 5 reps. Then we are moving to a vertical press for 5 reps. I want 3 hard working sets here. Since this program designed to increase your ability to move fast, we are sprinting. You got to run fast to be fast. And a short 15 minute capacity workout with some pull ups, push ups and walking lunges. Good luck and glad to have you on this journey. John

Prep

B

Sprint Instructions

For out max effort sprints I want max speed and intent. I need you to run as fast as you can for the required distance and reps. For today, I want you to rest as needed between sprints but be smart and keep moving - don't let yourself cool down between reps. I want you to approach a 92-100% effort. You can check your effort with a stop watch. Take the time of your first as the bench mark. Take the required rest. Then the 2nd effort should be done within 92% of your initial time. Assuming I am pegging the rest times properly. But this will depend on your conditioning and aerobic system to recover. Lets see how you do. Remember, make it simple - just run fast.

C

Sprint

1, 1, 2, 4 @ 400, 300, 200, 100

D1

Back Squat

5 x 5

D2

Pull Up - Strict

10, 8, 6, 4, 2

E1

Heavy Sandbag Front Carry

5 x 20

E2

Hand Release Push-Up

5 x 60

E3

Parallel Bar Dips

5 x 60

Monday
HAMR ALPHA - Day 02

Instructions

A

Today, hit the prep work and warm up the trunk, hamstrings and back. Then we are pulling some heavy 5s on the deadlifts with some dynamic box jumps. For Capacity work I pulled one of my CFFB workouts with DB hang power cleans to jerk and jumping rope. I want max rounds in 12 minutes so crank it up and burn it down for the required time. John

B1

4 Way Dead Bugs

3 x 60

B2

KB Single Arm Elevated RDLs

3 x 10

B3

Supine Ring Pull Up

3 x 15

C1

Deadlift

5 x 5

C2

Box Jump

5 x 5

D1

DB Hang Power Clean & Jerk

1 x 10

D2

Jump Rope

1 x 50

Tuesday
HAMR ALPHA - Day 03

Prep

A

EE Sprints

For today, we are starting with an easier effort (EE) runs. These are in the category of easier effort (EE) and are “free from trouble or pain”. I want 800 meter runs followed with a 200 meter walk. Then 400 meter runs followed 100 meter walks. Remember, the EE training is done at sub 75% effort. For those of you using a HR monitor, I want to keep a percent of HRmax (heart rate maximum) of 65-79%. Just know the purpose of the EE zone strengthen the cardiovascular and muscular systems and prepare for the trunk work. Once you are done with the trunk work we are finishing with tempo sprints. These are done with lower intensity sprinting speeds between 65% and 70%. 6 x 100 meter sprint with 45 seconds between sprints. John

B

Sprint

2 x 2 @ 800, 400

C1

Contralateral Dead bugs

1 x 30

C2

Pillar to Plank Press Up

1 x 10

C3

Russian KB Swings

1 x 10

C4

Cinder Block Lunge w/ Twist

1 x 10

D

Sprint

1 x 6 @ 100

Wednesday
HAMR ALPHA - Day 04

Instructions

A

For today we are hitting a ton of upper body work with heavy floor presses and one arm DB rows. I want you to avoid bouncing your elbows off the ground when hitting that 5 RM on the floor press. These have long been a staple in my training and glad to bring them over. Then a legit piece of capacity work with single leg squats, lunges and push ups. Helps us hit some different planes of motion and stay strong. Then some accessory work because I want to explode those triceps. John

B1

Floor Press

5 x 5

B2

Standing One Arm DB Row

5 x 10

C1

Bodyweight Bulgarian Split Squat

5 x 10

C2

Dumbbell Walking Lunge

5 x 10

C3

True Push Ups

5 x 20

D1

Isometric Dip Holds

3 x 60

D2

Dips Between Benches

3 x 30

Thursday
HAMR ALPHA - Day 05

Conditioning

A

Threshold Instructions

Today we are hitting some runs that push our threshold (T) with a “comfortably hard” pace. Runs are shorter in length but the intensity is up because they are done at a pace at which blood lactate is building up in the body. The key purpose of this workout is to build endurance by encouraging a positive shift in the lactate threshold of the athlete. If we hit it right, you will be able to run at a greater intensity without lactate accumulating in the body and increase your capacity to lay a beat on HAMR. These are done with 85-90% effort or if you are monitoring heart rate I want you to shoot for 88-92% of maximum. Smash the 5k today.

B1

Jump Rope

4 x 60

B2

Lunge Position Lateral Banded Rotations

4 x 10

B3

Standing One Arm Bottoms Up KB Press

4 x 20

B4

Banded Support Full Squat

4 x 30

C

Run to the Hills

1 x 5000

Friday
HAMR ALPHA - Day 06

Instructions

A

Capacity up first followed by the strength work. The Capacity work requires something heavy in a bag - the bags we use are set at 135 pounds but use what you have in this strange times. The for the Strength work, we got 3 bouts of Tabata to rip the soul right through your chest. John

B1

Sandbag Power Clean

1 x 30

B2

Assault Bike

1 x 100

C1

Supine Ring Pull Up

8 x 20 @ MAX

C2

Barbell Bicep Curls

8 x 20 @ MAX

C3

Banded Tricep Extension

8 x 20 @ MAX

Saturday
HAMR ALPHA - Day 07

A

Rest Day

For Completion

Coach
coach-avatar John Welbourn

John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.

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Be the Hammer

Everyday we are on this spinning blue dot, you have a choice to either be the hammer or the nail. We choose to the be hammer.

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FAQs
What is the difference between HAMR & HAMR ALPHA?
HAMR is a team training environment that will be programmed for as long as you are part of the team. HAMR ALPHA is the first cycle of HAMR and an 8 week fixed length program that you can follow independently of the HAMR team.
How long will this fixed length program be on your calendar?
1 full year.
How can I become the HAMR?
Strap in. Work hard. Be consistent and be the hammer.
HAMR Alpha