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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 10-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

4 weeks

  • Focus: Muscular Endurance, Stability, Balance, Coordination, Stamina
  • Light to Moderate Weight
  • Moderate Intensity
  • High Rep Ranges: 12-20
  • Load: 50-80%
  • RPE: 6-7

BUILD PHASE:

3 Weeks

  • Focus: Hypertrophy, Strength
  • Moderate to Heavy Weight
  • Moderate to High Intensity
  • Medium Rep Ranges: 6-12
  • Load: 75-85%
  • RPE: 7-8

PEAK PHASE:

2 Weeks

  • Focus: Max Strength, Power, Speed
  • Light to Heavy Weight: Load Depends on Exercise
  • High Intensity
  • Rep Ranges Dependent on Exercise: 3-5 / 10-20
  • Load: 85-100% / <10%
  • RPE: 8-9

TEAM PHASE;

1 Week

  • Mix of All Phases (total body week)
  • Focus: Teamwork
  • Competitions
  • Workout Collaborations (HIT X+TURF) (TURF+YOGA)
  • Load: TBD
  • RPE: 6-10
WMondayTuesdayWednesdayThursdayFridaySaturdaySunday
01Lower: Glutes/CoreUpper: Back/Chest/AbsLower: Quads/CoreUpper: Shoulders/Arms/AbsLower: Glutes/CoreUpper: Back/Chest/AbsLower: Quads/Core
02Upper: Shoulders/Arms/AbsLower: Glutes/CoreUpper: Back/Chest/AbsLower: Quads/CoreUpper: Shoulder/Arms/AbsLower: Glutes/CoreUpper: Back/Chest/Abs
03Lower: Quads/CoreUpper: Shoulders/Arms/AbsLower: Glutes/CoreUpper: Back/Chest/AbsLower: Quads/CoreUpper: Shoulders/Arms/AbsLower: Glutes/Core
04Upper: Back/Chest/AbsLower: Quads/CoreUpper: Shoulders/Arms/AbsLower: Glutes/CoreUpper: Back/Chest/AbsLower: Quads/CoreUpper: 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.

RATE OF PERCEIVED EXERTION (RPE) / CLASS LEVELS

10

Max effort

9

Very hard

7-8

hard

5-6

moderate

2-4

easy / warm up

1

very light

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