Hot Seller

HAMR

Power Athlete

Tactical, Tactical / Military
Coach
John Welbourn

OPTIMIZING CAPACITY, RESILIENCY, AND LETHALITY FOR TODAY'S WARFIGHTER.

The HAMR (Holistic Athlete Movement Readiness) is a warfighter specific training program designed by Power Athlete after working extensively with Naval Special Warfare, US Army and Marines over the last 10 years.

The need for soldiers to train at the highest level has never been greater. And the HAMR program is delivered in a team training environment where accountability and competition happen on a daily basis with hundreds of athletes around the globe.

US Military is taking an active approach to developing soldiers similar to how professional sports teams develop their athletes - by incorporating strength & conditioning training programs, implementing physical testing, recommending holistic nutrition protocols and using technology to develop and monitor progress.

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Capacity
HAMR puts a big premium on Capacity. As it relates to HAMR, capacity is defined as the maximum amount that can be produced in a given amount of time. To build capacity we hammer heavy recoverable volume at near max efforts mixed with longer run and sprints to build the comprehensive warfighter specific training program on the planet.
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Speed
You have to be strong enough to get to the fight and fast enough to sprint into harms way. We have found over the 10+ years of training athletes that speed is cultivated and trained. We take great care is preparing our athletes to sprint and be fast. Speed and being fast never happens as an accident and has to be trained.
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Tensile Strength
Tensile strength is defined as a stress, which is measured as force per unit area. In HAMR, and other power athlete programs, we use the term tensile strength as a way to define the strength the body acquires due to the pressures and loads we place upon it. This can only happen with time, consistency, effort and intelligent programming.
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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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, dumbbells, kettlebells, bands, sandbags, weighted vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
HAMR ROMEO - Day 01

Instruction

A

I want you to warm up as needed and sprint today. These are max effort all out sprints. That means you run fast. How fast? Real fast for 6 reps. Rest as needed to run fast. Then we are going to bang weights with a heavy set of 10 reps on the back squat. After each working set, I want some teapot lunges. Helps to fix the pattern so the quality is better. And a run capacity piece where I am mixing some heavy DB push presses with two body weight movements. Warm up as needed then 5 hard working sets (go up each set if possible) on the DB push presses followed by 10 strict pull ups and 20 push ups. John

Prep

B

Sprint Instructions

For our 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. I am going to set the required rest times so I make sure to keep you on task. 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

2, 4 @ 400, 200

D1

Back Squat

3 x 10

D2

Tea Pot Walking Lunge

3 x 10

E1

Dumbbell Push Press

5 x 5

E2

Pull Up - Strict

5 x 10

E3

Push Ups

5 x 20

Monday
HAMR ROMEO - Day 02

Instructions

A

We are pulling heavy today. We are starting with a heavy deadlift and DB rows. For Capacity work, I want to do some trunk-centric work with landmine rotations, seated med ball throws and supine ring rows. John

B1

Deadlift

3 x 7

B2

One Arm DB Row

3 x 10

C1

Kneeling Landmine Twist

5 x 20

C2

Med Ball Seated Throws

5 x 10

C3

Supine Ring Pull Up

5 x 20

Tuesday
HAMR ROMEO - 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 a 200 meter walk between the 800s and the 100 meter walk between the 400s. 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% with an appropriate amount of rest between efforts. Avoid the temptation to run too fast. John

B

Sprint

2, 3 @ 800, 400

C1

Isometric GHD Bridge Holds

1 x 0:30

C2

KB Toe Up Knee Up

1 x 10

C3

Russian KB Swings

1 x 15

D

Sprint

1 x 6 @ 150

Wednesday
HAMR ROMEO - Day 04

Instructions

A

I want to hit some active foot isometric holds before jumping into heavy walking DB split squats. Work up to the heaviest set possible. Keep the rest down to a minimum - move at a good pace but be smart - the goal is max weight. Then some of my favorite Tabata DB Floor Press rest 3 minutes and Tabata Deficit Push Ups - remember max reps. And then a short capacity piece with swings and calories. John

B1

Isometric Bulgarian Split Squat - Active Foot

5 x 20

B2

Dumbbell Bulgarian Split Squat

5 x 10

C

Dumbbell Floor Press

8 x 20 @ MAX

D

Deficit Push Ups

8 x 20 @ MAX

E1

Russian KB Swings

5 x 20

E2

Assault Bike

5 x 25

Thursday
HAMR ROMEO - Day 05

A1

Assault Bike

4 x 15

A2

Ipsilateral Dead Bugs

4 x 60

A3

Leg Swings

4 x 20

A4

Standing Tea Pot

4 x 10

B

Run to the Hills

1.5, 1

Friday
HAMR ROMEO - Day 06

Instructions

A

For today, we are starting with capacity. This is a grind because I want you to use the same DB you use for the one arm DB PS and the goblet squats. My advice is go heavy then burn it down on the calories. Then a short strength work to hit the biceps and those forearms. John

B1

Single Arm Dumbbell Power Snatch

5 x 10

B2

Goblet Squat

5 x 20

B3

Assault Bike

5 x 30

C1

Banded Hammer Curls

5 x 30

C2

Barbell Front Raise

5 x 10

C3

Alternating Dumbbell Bicep Curls

5 x 10

Saturday
HAMR ROMEO - 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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In life, you are either the Hammer or the Nail.

We chose to be the hammer on everything we do. The HAMR program puts strength, speed, capacity at the forefront different than any other program on the planet. Don't you want to be the HAMR?

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