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advanced program Summary

  • Suggested for lifters with 2+ years experience
  • 3 lifting days per week
  • low to moderate risk of injury
  • barbell lifts + accessory bodybuilding work
  • 1-2 cardio days per week
  • 1 day of HIIT conditioning per week
  • 2-4 rest & rejuvenation activities per week
  • XP Limits
    • Strength 30XP per week
    • Cardio 30XP per week
    • HIIT 20XP per week
    • R&R 20XP per week

 

 

 

Advanced strength training (Strength 301-423)

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Powerbuilding is recommended for lifters with 2+ years of weight training experience and generally an all around healthy body.  This is a 3 day training split routine where each day is performed once per week, preferably with one day in between each workout (ie. M, W, F).  

The primary goal of this program is full body strength and athleticism with an emphasis on lifts that provide big gains.  The risk of injury is higher but still very low when you follow the detailed instructions we provide.  On this program you can expect primary barbell lifts such as squat, bench press, deadlift, and push press.  Olympic lifting such as power cleans, snatch, & hang cleans are included but on a smaller scale.    

The secondary goal of this program is developing lean sculpted muscle.  After completing the compound lifts your workout will have a few smaller muscle group exercise to isolate the arms, legs, and torso.  This will focus in a high volume of work to a localized area to burn fat and grow muscle.  

This is not a scary program.  Or at least it doesn't have to be.  We have tested this program with multiple healthy and experienced 70+ years olds.  The exercises involved are more challenging than the machine work of a simpler fitness program but almost every person who ventures into the world of free weights discovers that that is where the fun is.  And also the big benefits.  

Besides major improvements in strength, athleticism, and physique, clients who have trained on this program have experienced incredible side benefits such as a healthier younger-feeling back and knees with improvements in posture, balance, and energy.  We've heard so many success stories of people following this program, it seems the only benefit we haven't heard yet is X Ray vision.  Okay bad joke but the point is, this program is tried and true.  

Combine this strength training program with the Cardio, HIIT, and Rest and you will be a believer too.

Each cycle has 3 Strength workouts - Perform each once a week

Earn 10XP per complete Strength workout

Max 30XP per week from strength training

 

Cardio

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It seems cardio is getting a bad wrap on the fitness forums these days.  The truth is that cardio is the most researched form of exercise and after decades of study, we know that a moderate cardio program is phenomenal for your overall health, energy, and vital statistics.  

On the advanced program we think your primary goal should be strength, therefore we suggest the following:

limit your cardio to once or twice a week for 30 to 60 minutes

Earn 5XP for a 20-30 minute cardio workout

Earn 10XP for a 45-60 minute cardio workout

Max 30XP per week from cardio

 

high intensity interval training (h.i.i.t.)

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High Intensity Interval Training (H.I.I.T.) is the top choice of coaches when it comes conditioning their athletes.  It is characterized by a warmup followed by a brief all-out effort that lasts 10-30 seconds followed by a recovery period lasting from 1-2 minutes.  One really helpful tip with HIIT is that the intervals can be performed in clusters.  In other words, do 5 intervals followed by a long rest of 2-5 minutes then repeat another series of intervals.  Make sure to have plenty of water available when doing these.

Max bursts of speed tap into your nervous system on a whole new level which sparks the need for lowering body fat and develops the crucial "athletic" fast-twitch muscle fibers.  Starting this type of training can be a bit unnerving especially if you are older than 30 or have suspect knees.  We'll walk you through how to ease into H.I.I.T so you don't get injured and you get hooked on it like your favorite brand of coffee.  

There are many modalities for H.I.I.T including running sprints, biking sprints, running stairs, swimming sprints, metabolic kettlebell circuits, high-jump repeats, and more.  We refer to any type of high intensity training as a "sprint."

We recommend H.I.I.T once or twice a week

Earn 5XP for 5 Intervals

Earn 10XP for 10 Intervals

Max 20XP per week from Intervals

 

Recovery (Relax & Rejuvenate)

Photo by Ann Worthy/iStock / Getty Images
Photo by Ann Worthy/iStock / Getty Images

Why would we assign XP for a synchronized hammocking date with your girl or man?  Because it is all to easy to feel as though our time is completely taken up by other commitments (work, training, house cleaning, kids, you-name-it) and there is no room to just sit back and relax.  Life is an experience not to be taken for granted.  Some of the best moments are the ones where we put ourselves in time out...or maybe it's time-in...perhaps its all in how you look at it.      

Discover what rejuvenates you.  Maybe its the stretch routine.  Maybe its cruising around town with the top off the Jeep.  Anything involving a screen is off-limits and anything involving fresh air is a great idea.  Maybe try creating your own form of meditation.  Plop down a chair or blanket in a scenic location.  Put on some headphones and play the quietest softest music you've got.  Zen out.  Breathe deeply.  Let the stress in your face and your muscles loosen.  Relax and think positive thoughts.  Contemplate the things in life you love the most.  Toss negative thoughts into an imaginary landfill where you can leave it and someone will dispose of them forever.   Find yourself and be rejuvenated.

5XP for stretching routine

5XP for Rest / Rejuvenation

Max 20XP per week from Recovery

 

Train on your program anytime, anywere.

 
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Get started today
*$35 per month

*requires 1 year contract
 

Disclaimer:  XP Fitness strives to help you perform exercise safely and with as little risk as possible, but there are inherent risks in all types of physical activity.  Please consult your doctor before beginning this or any type of exercise program.