HAMR Alpha
Power Athlete
Strength & Conditioning, Tactical / MilitaryHAMR 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.
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
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
Prep
A
Easy Effort (EE) Runs
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
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
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
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
Echo/Assault/Implement of Choice
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
A
Rest Day
For Completion
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.
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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