HAMR | Power Athlete

FOR WARFIGHTERS & DOOR KICKERS.
INCREASE YOUR RESILIENCE & LETHALITY.

BECOME THE HAMR

Increase resilience and lethality with HAMR (Holistic Athlete Movement Readiness). Created after working extensively with Naval Special Warfare, the US Army, Marines and First Responders.

SKILL LEVEL
Intermediate / Advanced

SESSION DURATION
50—70 Minutes

TRAINING PER WEEK
Six Days

Equipment List

GET BATTLE TESTED TRAINING

Front-line heroes need battle-tested training. HAMR delivers when it counts with programming sharpened at the highest level.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.

SELECT A PLAN THAT WORKS FOR YOU

ONE MONTH

$30

PER MONTH

ONE YEAR (BEST VALUE)

$25

PER MONTH

Billed every 12 months.

2 MONTHS FREE

SAMPLE WEEK

Monday

DAY 1

FROM THE DESK OF JOHN WELBOURN

Buckle up because sh*t is about to get serious.

PREP

Warm Up

SPEED INTENSITY

Sprint
3 x 150 yds
3 x 75 yds

STRENGTH

Back Squat
1 x 5RM

Back Squat
1 x MAX @80%

CAPACITY

Max rounds in 12mins of:

Dumbbell Push Press
1 x 5

Pull Up – Strict
1 x 10

Push–Up
1 x 20

Tuesday

DAY 2

FROM THE DESK OF JOHN WELBOURN

Today is our big pull day.
Step to it.

PREP

Warm Up

STRENGTH

Deadlift
3 x 5

MORE STRENGTH

Dumbbell Incline Rows
4 x 12

CAPACITY

Supine Ring Pull Up
5 x 20

Kneeling Landmine Twist
5 x 20

Med Ball Seated Throws
5 x 10

Wednesday

DAY 3

FROM THE DESK OF JOHN WELBOURN

The three amigos: easy effort runs, trunk work and tempo runs.

EE RUNS

Rest 90sec between runs

Sprint 65-70%
2 x 600m
2 x 300m

TRUNK

Max rounds in 20mins of:

Isometric GHD Bridge Holds
1 x 30s

Side Pillar w/ Reach Under
1 x 60s

Elevated KB Toe Up Knee Up
1 x 10

Russian KB Swings
1 x 15

TEMPO RUNS

Rest 45sec between runs

Tempo Run
6 x 100 yds

WANT MORE?
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CLAIM YOUR 7 DAY FREE TRIAL

BEST IN CLASS TECHNOLOGY

Follow your Power Athlete programming on our trusted partner app, TrainHeroic.

TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.

PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.

EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts.

COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.

TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.

“HAMR equipped me to dominate all physical trials, resulting in selection for a specialised army unit.”

K Smith

EOD Officer

“15 years Special Forces Medic, I haven't had results like these from any other military focused program on the planet.”

Doc Doxy

Special Forces Medic

“The training from Power Athlete allowed me to go from desk jockey to firefighter at 40 years of age.”

Erik Flybäck

Firefighter

“HAMR equipped me to dominate all physical trials, resulting in selection for a specialised army unit.”

K Smith

EOD Officer

“15 years Special Forces Medic, I haven't had results like these from any other military focused program on the planet.”

Doc Doxy

Special Forces Medic

“The training from Power Athlete allowed me to go from desk jockey to firefighter at 40 years of age.”

Erik Flybäck

Firefighter

FREQUENTLY ASKED QUESTIONS

Check our frequently asked questions to maximise your gains. Learn from others who’ve walked the path before you.

Show Me More

QUESTION

I am looking to get stronger and faster and still be able to make my run times. Is this program for me?

ANSWER

This program was designed with today’s warfighter in mind. The program will give a heavy dose of strength work using the barbell, dumbbell, kettlebell and body weight movements while increasing capacity both glycolytic and aerobic capacity. In short, you will get a heavy dose of running mixed with your strength and conditioning work.

QUESTION

Does this program have Olympic lifting?

ANSWER

This program will give the participant the opportunity to incorporate the Olympic lifts and its variations in the program. If you don’t want to incorporate Olympic movements, there will be alternate variations to mimic movement patterns found in the Olympic lifts – violent hip extension and a big dynamic pull.

QUESTION

Will this program help me become a more capable warfighter, law enforcement officer, or fire fighter?

ANSWER

In short, yes; with one caveat. If you are not capable of doing what is required of your job and don't spend the time outside of the gym to develop task specific proficiency, then following HAMR will not work miracles. If you are capable, work to develop task specific proficiency, and follow HAMR to a T, you will be kicking in steel doors and leaping buildings with 90 pounds of gear on your back in no time.

QUESTION

I am LEO and Fire, is this program suited to me?

ANSWER

Yes, this program takes the necessary pieces of Power Athlete’s programs to foster and develop athleticism while making sure you have the capacity to complete your job or mission when the demands are highest. In short, yes.

QUESTION

What if I don't have all the equipment?

ANSWER

If you don't have a piece of equipment, simply ask your question in the team's feed, and you'll be peppered with with suggestions. Then, use TrainHeroic's nifty "swap exercise" feature to select from thousands of movements, and still log your results.

QUESTION

I can't do "that lift" because I hurt "this thing" what am I supposed to do now?

ANSWER

Our coaches are engaged with our athletes daily to address issues like this. Simply ask your question in the team's activity stream, and we'll provide you with suggestions!

QUESTION

Where do I start?

ANSWER

QUESTION

Is there a contract?

ANSWER

Your subscription is month to month, and you change at any time.

QUESTION

Where can I find answers to questions that aren't listed here?

ANSWER

Head to our contact page and hit us up