H olistic
E nergy System Training
R esilience
O ptimized
“A good periodization plan is a subtle trade-off between conflicting demands.”
-Science And Practice Of Strength Training
Holistic
This cycle will take you through 3 total body lift days a week and 2-3 conditioning sessions.
12 weeks of programming with three 4 week blocks
We will work to build muscle, strength, and conditioning- but we will focus our efforts depending on the goal of each month. We can’t do it all at once...we will prioritize just a bit on one aspect of our fitness while maintaining others.
This program is about piecing you together- improve general fitness, body composition, and performance.
Energy System Training
The first 8 weeks builds your aerobic and work capacity. By the last month you will use higher intensity methods to not only continue progressing, but to show you how much you’ve improved.
A common misconception is that everyone can do high volume, high intensity interval training for long periods of time. For most people that just doesn’t work over the long term. They end up burning the candle at both ends and hitting a wall. This is particularly true for first responders and tactical populations...people with demanding professional schedules and family commitments.
Every 3 month phase we build our base before we start hitting the harder energy system work. Every fitness level can benefit from higher volume, lower intensity work. Even if you are extremely fit, there comes a time where you need to back off and give your body a break before you start adding intensity.
This allows for long term progression over a 20 year career. Build the foundation, then nudge ourselves a little farther for a few weeks, and then back off and recover.
Resilience
I always try to bring hard charging populations back to reality in my writing. All too often I am usually talking to motivated populations who want it all at once. This can sometimes be misconstrued as I am anti-high intensity...anyone who has done my programming knows that isn’t true...I just cycle it in and build you up to it.
For our HERO cycle, the last 5 weeks we maintain our strength and build volume with a total body circuit that is designed to be completed in kit or a weighted vest. Many of you work in professions where you wear load while completing tasks. This is to simulate this requirement, but still train with a goal beyond just smashing yourself. You can still train hard...and be smart.
We will use programmed time periods with specific goals in mind during each session. This is the time to practice good mental rehearsals and staying calm as the fatigue builds. For some this could be a good time to practice your radio traffic during a pursuit.
Optimized
This 12 week HERO cycle could be called a hybrid program (something we used to call strength AND conditioning) but really its about sensibly building you up over three months. Stitching you together into a better version of yourself that you can take with you into your professional duties and physical performance.
This program also keeps in mind that you aren’t professional athletes...I know you don’t have a staff cooking your food and chauffeuring you around. Many of you work nights and insane hours. I always keep this in mind…because I was you.
People who haven’t walked in your shoes have no idea how draining midnight shifts can be or just the job in general. This why I program the way I do. You can only improve if you recover.
By the time you finish these 12 weeks you will have pushed yourself beyond what you originally thought capable. You will be able to do more with less effort and fatigue. You will have also learned how to manage your stress during these physical events. You’ll also be able to continue in our programming from an even higher baseline of strength and conditioning... and maintain this new level of fitness...if you choose to do so.
In the end, it is all up to you. This program will be l available with our We Go Home Human Performance subscription from mid October and will finish in early January. You can join the community and hop in with a free one week trial.
You can also purchase it standalone for a higher price if you don’t want to commit to a monthly subscription just yet. Either way, we’re just a message away if you have questions, need help due to equipment limitations, etc.
Any questions, please reach out!
