HIT ATHLETIC
PROGRAMMING
HIT Athletic group training programs revolve around key movement patterns including the HINGE, PUSH, PULL, and SQUAT. HIT Coaches will guide you through workouts that help you build lean muscle, burn fat, and increase your overall athleticism. Every 13-week training block is made up of 3 different phases; BASE, BUILD, and PEAK, with constantly varying loads, tempos, and intensities ensuring a safe and results driven training experience.
base phase
5 weeks
- Focus: Muscular endurance, stability, balance, coordination
- Load: Light → Moderate
- Intensity: Moderate
- RPE: 6–7
- Reps: 12–20+
- Load Range: 50–75%
BUILD PHASE:
4 Weeks
- Focus: Hypertrophy → Strength
- Load: Moderate → Heavy
- Intensity: Moderate → High
- RPE: 7–8
- Reps: 6–12
- Load Range: 75–85%
PEAK PHASE:
3 Weeks
- Focus: Max strength, power, speed
- Load: Exercise-dependent (light → very heavy)
- Intensity: High; RPE: 8–9
- Reps: 3–5/10-20
- Load Range: 85–100%
TEAM PHASE;
1 Week
- Focus: Teamwork
- Load: Varies
- Reps: Open
- RPE: 6–10
| W | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 01 | Lower: Glutes/Core | Upper: Back/Chest/Abs | Lower: Quads/Core | Upper: Shoulders/Arms/Abs | Lower: Glutes/Core | Upper: Back/Chest/Abs | Lower: Quads/Core |
| 02 | Upper: Shoulders/Arms/Abs | Lower: Glutes/Core | Upper: Back/Chest/Abs | Lower: Quads/Core | Upper: Shoulder/Arms/Abs | Lower: Glutes/Core | Upper: Back/Chest/Abs |
| 03 | Lower: Quads/Core | Upper: Shoulders/Arms/Abs | Lower: Glutes/Core | Upper: Back/Chest/Abs | Lower: Quads/Core | Upper: Shoulders/Arms/Abs | Lower: Glutes/Core |
| 04 | Upper: Back/Chest/Abs | Lower: Quads/Core | Upper: Shoulders/Arms/Abs | Lower: Glutes/Core | Upper: Back/Chest/Abs | Lower: Quads/Core | Upper: Shoulders/Arms/Abs |
w
Monday
tuesday
wed
thursday
friday
saturday
sunday
01
Lower: Glutes/
Core
Upper:
Back/
Chest/
Abs
Lower: Quads/
Core
Upper: Shoulders/
Arms/Abs
Lower: Glutes/
Core
Upper:
Back/
Ches/Abs
Lower: Quads/
Core
02
Upper: Shoulders/ Arms/Abs
Lower: Glutes/
Core
Upper:
Back/
Chest/Abs
Lower: Quads/
Core
Upper: Shoulder/ Arms/Abs
Lower: Glutes/
Core
Upper:
Back/
Chest/
Abs
03
Lower: Quads/
Core
Upper: Shoulders/
Arms/Abs
Lower:
Glutes/
Core
Upper:
Back/
Chest/Abs
Lower: Quads/
Core
Upper: Shoulders/ Arms/Abs
Lower: Glutes/
Core
04
Upper:
Back/
Chest/Abs
Lower: Quads/
Core
Upper: Shoulders/
Arms/Abs
Lower: Glutes/
Core
Upper:
Back/
Chest/Abs
Lower: Quads/
Core
Upper: Shoulders/
Arms/Abs
*We will take the 80/20 approach emphasizing the primary muscle groups identified for each day. (80%) upper body days will take a bodyweight approach to the (20%) lower body movements, e,g. Multiplanar lunges, step ups, single leg work, bosu, trx, etc.. And (80%) lower body days will take a bodyweight approach to the (20%) upper body movements, e.g., trx, push ups, pull ups, bands, etc.