Collection: The Home Bodyz X-Fit Training Programs
These functional fitness programs are designed for athletes with home gyms, garage gyms or abundant access to functional training and strength equipment. These are high-volume, high intensity workouts that offer strength and conditioning cycles to improve you overall fitness. Proficiency in Olympic lifts, strength training and weight lifting is required. A basic understanding of scaling and fundamental movement is essential to excel in these programs.
Program difficulty ranges from Beginner to Advanced.
The 6-Week Program is a basic intro to programming, offering a wide variety of movements, as well as a basic strength cycle with conditioning supplements. This program is perfect for Beginners and anyone looking for basic programming using general equipment. Movements will include, but not limited to:
SQUATTING
PULL-UPS/PUSH-UPS (with scales)
BARBELL LIFTS (OLYMPIC LIFTS AND POWER LIFTS)
BOX JUMPS
KETTLEBELL SWINGS
TOES 2 BAR (WITH SCALING OPTIONS)
JUMP ROPE
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The 21-week Program is for Intermediate and Advanced Level athletes only. These templates provide detailed strength training cycles with high-volume, intensive conditioning supplement on a 5-day per week cycle. Strength cycles will include:
BACK SQUAT/FRONT SQUAT
DEADLIFT
BENCH PRESS
CLEAN AND JERK
SNATCH
The Supplemental Conditioning following your strength work daily will include and intensive training structure with both basic and advanced movements. Scaling options are offered in the 21-week program. Skills for conditioning will include, but not limited to:
PULL-UPS
HANDSTAND PUSH-UPS (with scales)
KETTLEBELL SWINGS
TOES TO BAR
BOX JUMPS
DUMBBELL MOVEMENTS
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The 9-month Program is a longer training template. A detailed knowledge of scaling and functional movement is required. Strength cycles are included for all barbell movements on a rolling basis, and strength progressions and cycles follow a linear training format. This is foundational programming that incorporates all aspects of functional fitness in a high-volume, high-intensity format. Provided are 4 workouts per week (MTWF) with Thursday left open for individual programming, skill work, active recovery, etc. This template requires a full understanding of how to incorporate warm-ups, cool downs and scaling techniques. The strength circuits and metabolic conditioning supplements for the program are provided and clearly outlined. The intricate details such as scaling methodology and loading are left to the individual or trainer.
WHAT YOU'LL NEED:
1. barbell and plates
2. kettlebells/dumbbells
3. plyo boxes
4. jump ropes
5. medicine balls
6. a rower or a bike
7. an apparatus for racking weight and pull-ups/toes to bar
