The Protocol
Hard To Kill
Strength & Conditioning, Speed, Plyometrics, Field SportsWELCOME TO HARD TO KILL
The Protocol is training built for those who want to become the most lethal, most capable version of themselves.
Hypertrophy. Strength. Speed. Power. Resilience. All programmed holistically.
These are the exact training methods I've used to to bench 325 lbs, sprint 22 mph, and place 11th overall at APEX Austin.
This program contains sprinting, jumping, lifting and everything else you need to become an athletic weapon.
The training schedule is as follows:
Acceleration & Full Body // Capacity & Mobility // Tempos & Full Body // Steady State & Arms // Max V & Full Body // HIIT & Upper Body // OFF
A
Pogo Hops
1 x 5:00
B
Deep Push-Up ISO
1 x 5:00
C
Extreme Lunge ISO
1 x 3:00
D
Glute Ham ISO
1 x 5:00
E
Deadhang
1 x 5:00
A
Dynamic Sprint Warmup
1 x 10:00
B1
Kneeling Broad Jump
3 x 3
B2
MB Reverse Toss
3 x 3
C
Push Up Start
1 x 5
D
Crouch Start
1 x 5
E
Crouch Start
1 x 4
F
Triple Broad Jump
1 x 4
A
Back Squat
3 x 6
B
Single Leg BB RDL
2 x 8
C1
Seated DB Shoulder Press
2 x 8
C2
GHD Hip Flexor Sit-Up
2 x 10
C3
Calf Raise
2 x 10
A
Assault Bike
3 x 6:00
A
Skin The Cat
3 x 3
B
DB External/Internal Rotation
3 x 8
C
Standing Calf Raise ISO
1 x 3:00
D
Plate Neck Curl
2 x 10
E
Side Plank
1 x 2:00
A
Hill Sprint
1 x 10
B
Tempos
1 x 10 @ 100
A1
Handstand Exploration
1 x 5:00
A2
MB Spinal Rotations
2 x 10
A3
Kneeling MB Chest Pass
2 x 8
B
Hip Snatch
5 x 2
C1
Standing BB OHP
3 x 8
C2
Drop Catch Pull Up
3 x 4
D1
Meadows Row
2 x 8
D2
BB Curl
2 x 12
E1
Copenhagen Dip
2 x 10
E2
Reverse Copenhagen Dip
2 x 10
A
Assault Bike
1 x 25:00
B1
DB Hammer Curl
3 x 20
B2
DB Skullcrusher
3 x 20
B3
DB Lateral Raise
3 x 20
C
DB Alternating Incline Curl
3 x 8
D
Cable Tricep Pushdown
3 x 10
E
Lu Raise
3 x 10
A1
Dynamic Sprint Warmup
1 x 10:00
A2
Alternating Bound
2 x 20
B
Crouch Start
1 x 4
C
Build Up Sprint
2 x 30
D
Crouch Start
4 x 40
E
Standing Triple Jump
1 x 4
A
OVC Single Leg Glute Bridge ISO
3 x 0:05
B
BB RDL
3 x 8
C1
Smith Machine Bulgarian Split Squat
2 x 10
C2
Single Arm Assisted Dip
2 x 10
D1
Single Leg DB Glute Bridge
2 x 10
D2
GHD Sit Up
3 x 10
A
Assault Bike
10 x 0:10
A1
6-Way Spine Hold
1 x 1:00
A2
Deep Tier Bounce Plyo Push Up
3 x 15
A3
MB Rotational Scoop Toss
3 x 3
B1
BB Bench Press
4 x 8
B2
Close Grip Lat Pulldown
2 x 10
C1
DB Z Press
2 x 8
C2
Smith Machine BB Row
2 x 10
Trey Worcester
Former college football player turned performance coach with a background in biology and human performance. Trey has spent years developing a training system built around one core belief: becoming Hard To Kill. He combines real-world athletic experience with a burning passion to help build the strength, speed, and physical capability required to become the most lethal version of oneself.
This isn't your average training program. The Protocol has one goal: turn you into an absolute weapon.
Start My 7-Day Free Trial
Ben Hanson
Founder / Ex-D1 Athlete
Verified Athlete"I was training alone for college football with no real guidance, doubting I'd ever get back to my old CFB level without a program behind me. I was wrong. Trey built my mental toughness and got me into the absolute best athletic shape of my life. I tried out for a Division 1 program, made the team, and unlocked opportunities I almost let slip by forever. The programming is real, adaptable, and brutally effective. Highly recommend."
Cody Thomas
D2 Athlete
Verified Athlete"Before I started with Trey, I was frustrated with my speed, my body, and always getting hurt. I knew I could get faster, but I never believed I could bulletproof myself the way we did. Through the training, I adopted the Hard To Kill mentality and my self-doubt disappeared. Physically, I could wake up and throw as far as I could with zero pain and move in ways I never had before. When you play with no fear and no pain, nothing can stop you... and that's exactly where I am now."
When you join a team you’re getting more than programming, you’re joining an online community.
The Protocol
The Protocol
The Protocol
