Hard to Kill

Hunter Saffell

Strength & Conditioning, Powerlifting, Endurance, General Fitness, Hunting, Weightlifting, Functional Fitness
Coach
Hunter Saffell

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.

$59 / mo
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Endurance and Strength
Endurance and strength training can teach us so much about ourselves. Training these two at the same time on a consistent basis will not only help in those specific aspects of fitness, but also increase your ability to be patient, practice consistency, provide mental clarity, and build resiliency and toughness. Training to be hard to kill provides health benefits across all spectrums.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the answers and feedback you need to become Hard to Kill.
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Programming 6 days per week
4 strength sessions which include push strength, lower body power, pull strength, upper body. 6 endurance sessions to pair with strength sessions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is outdated. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbells // Adjustable bench // Pull Up Bar // Medicine Balls
Recommended
Sled // Hex Bar // Hurdles // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
1. Endurance Training

A

Cardio

1 x 45:00

Monday
2. Cleans and Push Strength

A

Clean Complex

3 x 3

B

Hang Power Clean

4 x 2

C

Bench Press

5, 5, 5, 5, 5, 5, 5, 5, MAX @ 50, 55, 65, 75, 75, 75, 75, 75, 65 %

D

Rear Foot Elevated Split Squat

5, 5, 5, 5, 5, 3, 3

E1

Dip

4 x 10

E2

Pull-Up

4 x 10

E3

Farmers carry

4 x 40

F1

DB Lateral Raise

3 x 20

F2

Barbell Bicep Curl

3 x 20

F3

DB Overhead Tricep Extension

3 x 20

Tuesday
1. Endurance Training

A

Cardio

1 x 45:00

Tuesday
2. Always an Athlete Lower Body Power

A

Plate Multi Directional Hops

3 x 0:20

B

Box Jumps

4 x 6

C

Sled Sprint

5 x 30

D

Build Up Sprint

4 x 60

E

Sled Push

20, 20, 20, 20, 10, 10

F1

Reverse Step Up

3 x 15

F2

Physioball Leg Curl

3 x 15

G1

Barbell Ab Rollout

3 x 10

G2

Strict Lower Hanging Leg Lifts

3 x 10

Wednesday
Endurance Training

A

Cardio

1 x 30:00

Thursday
1. Endurance Training

A

Cardio

1 x 60:00

Thursday
2. Pull Strength

A

DB Snatch

5, 5, 3, 3, 3

B

Power Sled Row

@ 20

C

Romanian Deadlift

5, 5, 5, 5, 3, 3

D

1-Arm DB Row

8, 8, 8, 8, 6, 6

E1

Single Leg Deadlift

3 x 5

E2

Pendlay Row

3 x 10

E3

Alternating DB Hammer Curl

3 x 15

F1

Med Ball Sit-Up

3 x 15

F2

Paloff Press

3 x 15

F3

Suitcase Carry

3 x 40

Friday
1. Endurance Training

A

Cardio

1 x 45:00

Friday
2. Upper body hypertrophy

A

Med Ball Rotational Throw

3 x 4

B

Med Ball Vertical Throw

3 x 4

C

Plyo Push-Up

6, 8, 10

D1

California Press

3 x 8

D2

Banded Tricep Pushdown

3 x 30

D3

Inverted Row

3 x MAX

E1

Overhead Press

4 x 8

E2

Plate Front Raise

4 x 15

E3

DB Lateral Raise

4 x 8

E4

TRX Face Pull

4 x 15

F1

Incline DB Bench Press

4 x 8

F2

DB Shrug

4 x 15

G1

Barbell Bicep Curl

2 x 12

G2

Incline DB Curl

2 x 20

G3

Deficit Push Up

2 x MAX

G4

DB Overhead Tricep Extension

2 x 20

Saturday
Long Run

A

Cardio

1 x 90:00

Coach
More from Hunter Saffell
coach-avatar 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.

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Become tough and resilient

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.

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FAQs
What should I expect on an average training day?
All of the Hard to Kill's strength training sessions are paired with an endurance session that same day. These sessions should be separated by a few hours, but in order to improve both strength and endurance during the same block, these two modalities should be trained individually in the day.
How much communication will I get with the coach?
Emailing and communicating through the app will be easy lines of communication with the coach. You can reach out as little or as much as you would want to in order to get any problems resolved.
Is this a plan to prepare me for an endurance race like a marathon?
The endurance plan is not specific to a race and is not a running plan that will correlate to any specific race dates. However, the running plan WILL make you a better endurance athlete and prepare you for endurance events, but it will not specifically prepare you for certain race timeline.
Do I need to know my current maxes for lifts?
Yes. Hard to Kill uses percentages of bench press, back squat, and dead lift to program strength progressions during each 8 week phase.
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