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
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
01
Lower: Glutes/
Core
02
Upper: Shoulders/ Arms/Abs
03
Lower: Quads/
Core
04
Upper:
Back/
Chest/Abs
w
Tuesday
01
Upper: Back/Chest/ Abs
02
Lower: Glutes/ Core
03
Upper: Shoulders/Arms/Abs
04
Lower: Quads/ Core
w
wednesday
01
Lower: Quads/ Core
02
Upper: Back/Chest/Abs
03
Lower: Glutes/ Core
04
Upper: Shoulders/Arms/Abs
w
thursday
01
Upper: Shoulders/Arms/Abs
02
Lower: Quads/ Core
03
Upper: Back/Chest/Abs
04
Lower: Glutes/ Core
w
friday
01
Lower: Glutes/ Core
02
Upper: Shoulder/ Arms/Abs
03
Lower: Quads/ Core
04
Upper: Back/ Chest/Abs
w
saturday
01
Upper: Back/Ches/Abs
02
Lower: Glutes/ Core
03
Upper: Shoulders/ Arms/Abs
04
Lower: Quads/ Core
w
sunday
01
Lower: Quads/ Core
02
Upper: Back/Chest/Abs
03
Lower: Glutes/ Core
04
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.