Hector represents the most recent evolution of our day to day programming for operators and military athletes.
Until Hector, our “Fluid Periodization” methodology deployed a system of cyclic emphasis to train military athlete attributes of relative strength, work capacity, stamina, endurance and durability.
Not only would training cycles have a significant cyclic emphasis, but most training sessions had a single training attribute focus.
Hector marks two significant changes to this approach.
First, it marks our commitment to our most recent thoughts of training attributes for military athletes. There are 5:
- Relative Strength
- Work Capacity
- TAC SEPA (Tactical Speed, Explosive Power and Agility)
- Chassis Integrity
TAC SEPA and Chassis Integrity represent two entirely new training attributes. TAC SEPA incorporates tactical speed and athleticism in a systematic way to our programming. Chassis Integrity represents the latest evolution of our core/midsection training approach and focuses on rotational, total and anti-rotation midsection movements, from a standing or kneeling position. It also includes long, focused low back strength and strength endurance training.
We’ve changed from thinking of durability as a training attribute, to an outcome and result of proper, mission-direct fitness program. We still do mobility and other exercises during our training sessions, but see mission-direct fitness as the greatest source of mission durability.
Second, Hector marks a change to our Fluid Periodization methodology. Instead of heavy cyclic emphasis for a specific training attribute, emphasis now is more subtle or non-existent, and the way we develop and incorporate training the different fitness attributes into our training sessions is more “fluid” and holistic. One noticeable change is frequent split sessions, where we’ll train one attribute for the first half the session, and a second attribute for the second half of the session.
“Hector” is a truly “Fluid” cycle which will combine in nearly equal parts strength, work capacity, endurance, Tactical Speed, Explosive Power and Agility (TAC SEPA), and Endurance sessions into a 6-week cycle.
- Monday: Strength, TAC SEPA
- Tuesday: Work Capacity, Chassis Integrity
- Wednesday: Strength, Endurance (Run)
- Thursday: TAC SEPA, Work Capacity
- Friday: Endurance (Run)
- Monday: Strength, Work Capacity
- Tuesday: TAC SEPA, Chassis Integrity
- Wednesday: Work Capacity, Endurance
- Thursday: Strength, TAC SEPA
- Friday: Endurance (Ruck)
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.