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SPEAR

Elite Adaptations

Tactical / Military
Coach
Christopher Apgar

How we facilitate preparation is indicative of the level at which we operate.

S.P.E.A.R (OR1) is the training system designed to augment the development and execution of tactical professionals operating at their highest level.

In this space, a highly varied and unpredictable schedule calls for a constant state of preparedness.

We achieve this through potentiating phases of training, each setting the precedence for the subsequent. Placing an emphasis on establishing a foundation designed to streamline physiological adaptation and advancement, to constitute a perpetual state of readiness that is both maintainable and easily expanded upon. Allowing us to target and achieve universal proficiency in the required tasks that align with operational needs, consistently.

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PERFORMANCE
In this world, the requirement is to perform. At your best, without fail. A well designed training program is implemented to increase, not diminish. The SPEAR system is developed to enhance all aspects of performance, through proven training methodology. Ensuring the necessary regulation of volumes and intensities to keep you operationally ready and physically capable to execute at all times.
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READINESS
A constant state of readiness. The difference between success and failure. OR1 is designed to implement, develop, and maintain a level of preparedness required to operate at the highest level. Enhancing and progressing the baseline capacities and advanced adaptive processes of all energy systems and special strength characteristics, fulfilling the bioenergetic demands of any operating environment.
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 7 days per week
Daily programming that’s accessible and results driven.
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Committed Teammates
A committed community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
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 // Resistance Bands // Medicine Balls // Plyo Boxes // Airdyne/Assault Bike // Treadmill/Assault // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
WK1 D1

Prep

A

OR1 Dynamic

Perform each movement for 10 yd distance A1. Heel Walk A2. Toe Walk A3. Walking Lunge w/ rotation A4. Walking Lateral Lunge A5. Linear Inch Worm Perform each movement for a 10 repetitions (ea. side if applicable) B1. Heel/Toe Rocks B2. Shin Box Rotations B3. Cobra Pushup B4. Cat Camel B5. Side Lying T-Spine Rotations

B1

Single Leg Linear Pogo

3 x 10

B2

Linear Pogo

3 x 10

C1

Depth Drop

3 x 5

C2

Depth Drop Pushup

3 x 5

D

Conventional Deadlift

1 x 8:00

E

Barbell Bench Press

1 x 8:00

F

Reverse Lunge w/ Contralateral Band Row

5 x 12

Monday
WK1 D2

Prep

A

OR1 Pre Run

Perform each movement for distance of 10 yds A1. A Skip A2. B Skip B1. Ankle Rockers B2. Adductor Rockback B3. Quadruped Hip Rotation B5. Spiderman T-Spine Rotation

B

Cardiac Output (Variable)

1 x 30:00

C

Parasympathetic Breathing

1 x 5:00

Tuesday
WK1 D3

Prep

A

OR1 Dynamic

Perform each movement for 10 yd distance A1. Heel Walk A2. Toe Walk A3. Walking Lunge w/ rotation A4. Walking Lateral Lunge A5. Linear Inch Worm Perform each movement for a 10 repetitions (ea. side if applicable) B1. Heel/Toe Rocks B2. Shin Box Rotations B3. Cobra Pushup B4. Cat Camel B5. Side Lying T-Spine Rotations

B1

Single Leg Lateral Pogo's

2 x 10

B2

Lateral Pogo's

2 x 10

C1

Box Jump

3 x 5

C2

Plyo Pushup to Plates

3 x 5

D

Back Squat

1 x 8:00

E

Overhead Press

1 x 8:00

F

Step Up w/ Contralateral OH Press

5 x 12

Wednesday
WK1 D4

Prep

A

OR1 Pre Run

Perform each movement for distance of 10 yds A1. A Skip A2. B Skip B1. Ankle Rockers B2. Adductor Rockback B3. Quadruped Hip Rotation B5. Spiderman T-Spine Rotation

Conditioning

B

Moderate Intensity Continuous Training

4:00 block x 4 Cycle through each movements 2x, to meet the prescribed duration of time block. Each movement will be performed for 1:00, moving on to the next movement without rest. Our goal here is to operate at or below threshold (>165 BPM) for the duration, while increasing capacity/endurance of the fast twitch fibers while in an aerobic environment. After block is complete, complete active recovery and repeat for prescribed number of blocks. 1. KB Dead Stop Swing: 1 swing every 3-4 seconds 2. Med Ball Slam w/ Triple Extension: 1 slam every 3-4 seconds Active Recovery: 2:00 - Walking, utilizing diaphragmatic breathing (Inhale 3 seconds through the nose, exhale 3 seconds out through the mouth) 5:00 passive rest period and move to block C

C

Loaded Walk (Ruck/Vest)

1 x 30:00

D

Parasympathetic Breathing

1 x 5:00

Thursday
WK1 D5

Prep

A

OR1 Dynamic

Perform each movement for 10 yd distance A1. Heel Walk A2. Toe Walk A3. Walking Lunge w/ rotation A4. Walking Lateral Lunge A5. Linear Inch Worm Perform each movement for a 10 repetitions (ea. side if applicable) B1. Heel/Toe Rocks B2. Shin Box Rotations B3. Cobra Pushup B4. Cat Camel B5. Side Lying T-Spine Rotations

B

Trap Bar Farmers Carry

4 x 30

C

Single Arm Farmer Carry

4 x 30

D1

Reverse Sled Drag

3 x 20

D2

Arms Extended Sled Drag

3 x 20

D3

Lateral Sled Drags

3 x 20

E1

Strict Bodyweight Pull-Up

2 x MAX

E2

Close Grip Push-Up

2 x MAX

Friday
WK1 D6

Prep

A

OR1 Pre Run

Perform each movement for distance of 10 yds A1. A Skip A2. B Skip B1. Ankle Rockers B2. Adductor Rockback B3. Quadruped Hip Rotation B5. Spiderman T-Spine Rotation

B

Cardiac Output (Constant)

1 x 40:00

C

Parasympathetic Breathing

1 x 5:00

Coach
coach-avatar Christopher Apgar

Utilizing nearly a decade of military and operational experience, with a proven track record coaching professional athletes to provide an unappareled training experience. Influencing the highest standard of tactical fitness and physical capability through lifelong knowledge acquisition and execution.

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