THP Operator
The Hub Performance
Law Enforcement, Tactical / Military, First RespondersWelcome to the THP Operator team. Within this team and within THP our focus is long term development and health of the body. This is especially important for those that are first responders and military. Via your job, you are asked to perform a variety of job tasks. Therefore your training cannot keep you confined to a box. Your physical training should encompass all areas of fitness, from bodybuilding to CrossFit and everything in between. And that is what we do here with the THP Operator team program. You will see all different styles of training, even on the same day, brought together to keep you in the healthiest, best of shape you can be.
AM Condition Session
A
Zone 2 training: Complete 3 sets on a 5 minute run. Rest 3-4 minutes b/t sets. Goal is to keep heart rate low. So this will determine your pace. It will be on the slow end. You should be able to carry on a conversation while running. If cardio level is really low, Run/walk within each set.
A1
Air Squat
1 x 20
A2
Push-Up
1 x 20
A3
Walking Lunges
1 x 20
A4
DB Shoulder Press
1 x 20
A5
Lat Pulldown
1 x 20
A6
Bent Over Rear Delt Fly
1 x 20
A7
DB Upright Row
1 x 20
A8
Straight Leg Sit Ups
1 x 20
A9
Seated Incline DB Curls
A10
DB Single Arm Kickback
1 x 20
A11
DB Shrug
1 x 20
A12
Knees Over Toes Calf Raise
1 x 20
A13
Tib Raises
1 x 20
A
Assault Bike
2 x 5:00
Conditioning
A
Bodyweight Circuit
Complete 10 rounds for time: Push Ups x5 Bodyweight Squats x5 Pull ups x5 Rest 3-5 minutes
Conditioning
B
DB Circuit 1
Complete 3 rounds: DB Renegade Row x10 (reps are total) DB Burpee Deadlift x10 DB Hang Power Clean & Jerk x10 DB weight: 35Ib per hand Rest 5 minutes
Ab Work
C
Complete 3-4 rounds: Weighted Russian Twists x40 (w/ plate) Plate Overhead Sit Up x15 Elbow Side Plank x25/25sec Hanging Knee Raise x15 Use the same plate for the plated loaded exercises.
A1
Air Squat
1 x 20
A2
Push-Up
1 x 20
A3
Walking Lunges
1 x 20
A4
DB Shoulder Press
1 x 20
A5
Lat Pulldown
1 x 20
A6
Bent Over Rear Delt Fly
1 x 20
A7
DB Upright Row
1 x 20
A8
Straight Leg Sit Ups
1 x 20
A9
Seated Incline DB Curls
A10
DB Single Arm Kickback
1 x 20
A11
DB Shrug
1 x 20
A12
Knees Over Toes Calf Raise
1 x 20
A13
Tib Raises
Interval Runs
A
Warm up with a 3-5 minute run at an easy pace. Then complete 1 set of 6-8, 400 meter runs. Rest 2:00 min b/t reps Shoot for keeping the same pace on each rep. Consistency is the goal. Take mental notes on the time is takes to compete each rep.
Rower Intervals
A
Every 2:00 minutes complete 20 calories on the rower starting at minute 0 for 18 minutes. If you have never done this before start a clock. When the clock starts you will complete 20 cals as fast as possible and then rest the remainder of the two minutes and then start again at the next interval. Example: First rep at 0 or start of clock, second rep at minute 2, third rep at minute 4, and so on. Complete a 3 minute cool down on the rower at a easy pace when finished.
A
DB Bench Press
4 x 12
B
Straight Arm Pulldown
4 x 15
C
Lu Raises
3 x 10
D
Zottman DB Curls
3 x 12
E
Banded Tricep Pushdown
3 x 20
A1
Air Squat
1 x 20
A2
Push-Up
1 x 20
A3
Walking Lunges
1 x 20
A4
DB Shoulder Press
1 x 20
A5
Lat Pulldown
1 x 20
A6
Bent Over Rear Delt Fly
1 x 20
A7
DB Upright Row
1 x 20
A8
Straight Leg Sit Ups
1 x 20
A9
Seated Incline DB Curls
A10
DB Single Arm Kickback
1 x 20
A11
DB Shrug
1 x 20
A12
Knees Over Toes Calf Raise
1 x 20
A13
Tib Raises
A
Ruck
1 x 0 @ 2
Cody Ballard
A current strength and conditioning specialist for Special Warfare, Coach Ballard has the experience to better prepare you for the rigors of your job or selection course. Whether it's a ramp it or staying healthy and ready, he is your go to.
Is your training wearing you down for your job? This program is designed to keep your body in shape and ready to go at any moment. Or, if you are preparing for a selection course this team has just the right amount of training to get you ready without send
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THP Operator
THP Operator
THP Operator
