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Learn More About MINIMALIST PROGRAM //

The Minimalist program is meant for the frequent traveler, who perhaps frequents hotel gyms where minimal equipment is available. Additionally, this program is for the athlete that may only have time to train two times per week. The program consists of full body training days in the form of: two upper/lower body push days and two upper/lower body pull days giving the athlete options and flexibility. Lastly, one time per week is a heart rate focused run after all the open road is always available when no gym is near.

alchemy-assault-online-picture
Buy Now the Alchemy Assault Program »
Learn More About Alchemy Assault Program //

Originally developed for our nation’s elite warriors, the US Navy SEALs, this program is the epitome of functional strength and conditioning. It has a heavy emphasis on Olympic Lifts and track workouts promoting power and speed development, maintenance on maximal strength, and honing of short duration high intensity metabolic conditioning that was designed around a day in the life of a Special Operator. Not for the faint of heart or the beginner.

evo-1c-program
Buy Now the Evolution-1C Program »
Learn More About Evolution-1C Program //

The focus of this 12-week program is to maintain strength while improving your conditioning following the principles we utilize at HPI every day.  Combining metabolic conditioning, strength, cardio, and interval training, Evolution-1C consists of six workouts weekly. The focus is to optimize fat burning, build cardiovascular endurance, build local muscular stamina, and increase your metabolism for the long term in the safest and most effective manner.

Author:  Kyle Robertson

evo-1S-program
Buy Now the Evolution-1S Program »
Learn More About Evolution-1S Program //

The focus of this 8 week program is to maximize raw strength gains with a primary focus on the “Big 3” lifts (squat, bench, and deadlift). Building strength is the foundation of all physical abilities. This program is specifically designed for moderate to advanced individuals that have experience in the weight room and are willing to train as there are no shortcuts or quick fixes in life. Strength is EARNED.

Here is what the weekly training split looks like:

Screen Shot 2016-05-10 at 3.05.51 PM

Author:  Mason Marcum

odm-program
Buy Now the ODM Program »
Learn More About ODM Program //

ODM is a 16 week training macrocycle, split into 4x 4 week mesocycles designed specifically to enable you to PR your Snatch and Clean & Jerk come week 16.  This 16 week program is written with the Intermediate Olympic lifter in mind, and the main focus is to build proficiency and strength in the Olympic lifts.  Warm ups, core work, and recovery tips specific to each day are included.  Pair this with a well planned diet and look forward to spectacular results.  For further nutrition guidance pair this with an HPI Nutrition plan, contact our team at info@hpi-vb.com.

 

4-5 workouts / week, expected workout duration: 60-75 minutes, level Intermediate – Advanced.   The focus of each mesocycle is:

Week 1-4 Week 5-8 Week 9-12 13-16
Technique Development Test Max Week 5, Technique, Strength, and  Energy System Development Technique, Power, and Hypertrophy Phase Max Strength and Hypertrophy phase

Test Week 16

 

General Weekly Training Split
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Clean Skill Work + Lower Hypertrophy Jerk Skill Work + Upper Hypertrophy Energy system development + Mobility

~30minutes

Snatch Skill Work + Lower Strength Accessory Day Rest Day Rest Day

Author:  Kyle Robertson

 

 

hpi-programs
Buy Now the Combat Strong Program »
Learn More About Combat Strong Program //

“Combat Strong” is the perfect training cycle if you are in the off-season, a few months out from your next fight/competition, or simply want to improve your performance on the mat, ring, or cage. This progressive twelve week training cycle includes three workouts per week focusing on joint mobility, neck health, speed/agility, explosiveness, lower/upper body strength, core strength, grip strength, and work capacity.

Here is what the weekly training split looks like:

Screen Shot 2016-05-09 at 9.24.56 AM

Author:  Nick Knowles

shredded-program
Buy Now the Shredded Savages Program »
Learn More About Shredded Savages Program //

8 week training cycle, 6 workouts / week, expected workout duration: 60-75minutes, level Intermediate – Advanced.

The focus of this 8 week trainer is to increase your metabolism, increase lean muscle, and decrease body fat/weight designed specifically with a female’s training needs in mind.  Shredded Savages involves multiple training styles (Weight training, circuits, and cardio) to target each one of these goals and bring women closer to their optimal physique.   The 8 weeks are split into two phases.  Phase 1 is for hypertrophy and cardio, the focus of this phase is to set a routine to complete all workouts, improve nutrition to aid in recovery, and gain an understanding for all the exercises.  Phase 2 is the peaking phase.  The purpose of this phase is to maintain strength, improve aerobic capacity, and hone in on your nutrition to further aid in weight loss.

Warm ups, core work, and recovery tips specific to each day are included.  Pair this with a healthy diet and look forward to spectacular results.  For further nutrition guidance pair this with an HPI Nutrition plan, contact our team at info@hpi-vb.com.

Weekly Training Split
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Lower body

60-75minutes

Upper body

60-75minutes

Energy system development

45minutes

Lower body

60-75minutes

Upper body

60-75minutes

Energy system development

45minutes

Rest Day

Author:  Kyle Robertson

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