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WPTT

Elite Adaptations

Tactical / Military
Coach
Christopher Apgar

WPTT is the training team designed to streamline the progression and advancement of, both the physiological and neuromuscular adaptations required to operate at the highest level.

A systematic approach, utilizing potentiating phases of training, to enhance capability. Targeting and developing the required energy systems and special strength characteristics to augment and truly weaponize physicality.

We have one goal. Build the pyramid of performance. Baseline to peak.

Seperate yourself.

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STRENGTH
We will develop strength through both maximal and dynamic efforts, strategically working through the force velocity curve, to encompass all aspects of special strength development. Utilizing key compound movements with high transferability. from baseline to absolute, in turn potentiating and enhancing our ability to express maximal force at higher velocities. Strong, fast, capable.
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CONDITIONING
The modern day warfighter must have a large aerobic engine, supporting an extremely efficient lactic system. Collectively capable of enduring the long haul, while producing, sustaining, and recovering from high intensity outputs for short to moderate durations. We will systematically develop and increase efficiency of these energy systems, facilitating durability, speed, and violence of action.
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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 enhance, not diminish. This system is designed to enhance capability from start to finish, while regulating intensities with to enhance adaptation and recoverability, to keep you ready to operate and execute at all times.
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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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
No need to sweat over a lifeless PDF. 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/Slam Balls // Treadmill/Assault // Airdyne // Ruck/Weighted Vest
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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

WPTT DW 1

Perform each movement for distance/15yd. 1. Toe Walk 2. Heel Walk 3. Walking Lunge w/ Rotation 4. Walking Lateral Lunge (15yd left/15yd right) 5. Inch Worm Walkout

B1

Isometric Lunge Hold

2 x 0:20

B2

Bottoms Up KB Isometric

2 x 0:20

Strength Endurance Block

C

Set a running clock for 6:00. You will perform 2 repetitions of the prescribed movement, every :30 for duration. Time remaining following reps is your rest. Our objective here is to maintain a HR <165 BPM for the duration of each block. Once block is complete, execute a 3:00 period of passive rest prior to the next block. During this rest period, utilize diaphragmatic breathing (3 second nasal inhale, 3 second exhale through mouth) to drive HR down. Block 1 (6:00) Box Squat (50% of 1RM): 2 Reps every :30 Passive Rest: 3:00 Block 2 (6:00) Barbell Shoulder Press (50% of 1RM): 2 Reps every :30 Passive Rest: 3:00

D1

KB Dead Stop Swing

4 x 0:30

D2

Strict Bodyweight Pull-Up

4 x 0:30

E

Lateral Step Up w/ Knee Drive

3 x 20

F

Bird Dog

3 x 30

G

Parasympathetic Breathing

1 x 4:00

Monday
WK1 D2

Prep

A

WPTT Pre Run

Execute each movement for a :30 duration. 1. Pogo Hops :30 2. Split Stance Pogo Hops :30 3. Single Leg Lateral Pogo Hops :30 4. Walking Lunge w/ Rotation (15 yds)

B

Steady State Run

1 x 40:00

C

Parasympathetic Breathing

Tuesday
WK1 D3

WPTT DW 1

A

Perform each movement for distance/15yd. 1. Toe Walk 2. Heel Walk 3. Walking Lunge w/ Rotation 4. Walking Lateral Lunge (15yd left/15yd right) 5. Inch Worm Walkout

B1

Single Leg RDL Iso Hold

2 x 0:20

B2

Single Arm DB Bench Press Iso Hold

2 x 0:20

Strength Endurance Block

C

Set a running clock for 6:00. You will perform 2 repetitions of the prescribed movement, every :30 for duration. Time remaining following reps is your rest. Our objective here is to maintain a HR <165 BPM for the duration of each block. Once block is complete, execute a 3:00 period of passive rest prior to the next block. During this rest period, utilize diaphragmatic breathing (3 second nasal inhale, 3 second exhale through mouth) to drive HR down. Block 1 (6:00) Conventional Deadlift (50% of 1RM): 2 Reps every :30 Passive Rest: 3:00 Block 2 (6:00) Barbell Bench Press (50% of 1RM): 2 Reps every :30 Passive Rest: 3:00

D1

DB Front Squat

4 x 0:30

D2

Feet Elevated Inverted Row

4 x 0:30

E

DB Goblet Reverse Lunge

3 x 20

F

Side Plank

3 x 1:00

G

Parasympathetic Breathing

1 x 4:00

Wednesday
WK1 D4

Prep

A

WPTT DW 1

Perform each movement for distance/15yd. 1. Toe Walk 2. Heel Walk 3. Walking Lunge w/ Rotation 4. Walking Lateral Lunge (15yd left/15yd right) 5. Inch Worm Walkout

Circuit

B

HIGH INTENSITY CONTINUOUS TRAINING 6:00 block x 2 Cycle through all movements twice, to meet prescribed duration of time block. Each movement will be performed for 1:00, moving to the next movement without rest. Our goal here is to work near or above threshold (>165 BPM) for the duration, while increasing capacity/endurance of the fast twitch fibers while in an aerobic environment. After initial block is complete, repeat the block one more time. 1. Treadmill/Assault/Airdyne: 1:00 - Maximum sustainable pace (if running, minute per mile is faster than 3 mile assessment pace) 2. Med Ball Triple Extension Slam: 1:00 - 1 slam every 2-3 seconds 3. Box Jumps: 1:00 - 1 Jump every 2-3 seconds (Cycle through x2) Passive Recovery: 5:00 - Seated, utilizing diaphragmatic breathing (Inhale 3 seconds through the nose, exhale 3 seconds out through the mouth) Repeat this block twice.

C

Parasympathetic Breathing

1 x 4:00

Thursday
WK1 D5

Prep

A

WPTT DW 1

Perform each movement for distance/15yd. 1. Toe Walk 2. Heel Walk 3. Walking Lunge w/ Rotation 4. Walking Lateral Lunge (15yd left/15yd right) 5. Inch Worm Walkout

Conditioning

B

Contralateral Hyper Clusters

Our objective here is to execute while maintaining a HR <165 BPM You will set up two stations approximately 5 yds from one another, with a DB at each that corresponds to the exercise. You will move between these stations with no intentional rest period. As we execute each cluster, these unilateral movements will be executed with the opposing arm and leg. Example: Right leg split squat, left arm DB Press, then rotate opposing limbs every set for duration. Keep the weight moderate and sustainable, but challenging. Cluster 1: 5:00 Single DB Split Squat: 5 Reps Half Kneeling Single Arm DB OH Press: 5 Reps Rest 3:00 Cluster 2: 5:00 Kickstand RDL: 5 Reps Single Arm KB Gorilla Row

C1

Hand Release Push-Up

4 x 20

C2

Bodyweight Squat

4 x 20

D

Parasympathetic Breathing

1 x 4:00

Friday
WK1 D6

Prep

A

WPTT Pre Run

Execute each movement for a :30 duration. 1. Pogo Hops :30 2. Split Stance Pogo Hops :30 3. Single Leg Lateral Pogo Hops :30 4. Walking Lunge w/ Rotation (15 yds)

B

Long Run/Ruck

1 x 60:00

C

Parasympathetic Breathing

1 x 4:00

Coach
coach-avatar Christopher Apgar

Our sole objective is to influence the highest standard of training and knowledge acquisition throughout the fitness and training landscape. Implementing the appropriate training means and methods to facilitate progression at the highest level. Execution requires strategy, therefore we will lay the foundation to meet the standards of the modern-day war fighter and everyday human being, alike.

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