Harder, Longer, Faster, Smarter

Work hard and train smart with this 12-week program. You'll develop your Force Velocity Profile across the Strength-Speed continuum.

A four-day/week program utilizing three similar but different programming methods for harnessing Post-Activation Potentiation in training: Complex, Contrast, and Complex|Contrast (aka French Contrast) Training cycles.

*****

NOTE: These workouts are more fatiguing on the Central Nervous System than they are fatiguing the muscle groups which may require extra recovery time.

H.L.F.S. is an intelligent and effective power & strength-speed/speed-strength training program designed to improve neuromuscular connections and increase rate of force development!

You’ll develop a new level of explosive speed & power by combining compound lifts, plyometrics, and ballistic exercises in stacked supersets!

  • 13-week training program

  • 3-4 days per week

  • included warm-ups for each day

  • video demonstrations of all exercises

  • sessions lasting 60-75 minutes

  • low back and shoulder-friendly compound lifts

Program Goals

  1. Build Power - Emphasis full body lifts with moderate to high volume and lower weight

  2. Build Strength - build strength through joint-friendly compound lifts - trap bar deadlift, split squats, and incline bench press

  3. Feel Better - intelligent programming with progressive overload and neuromuscular focused development training

  4. Look Better - lose fat, build muscle, and feel confident!

Program Specifics

  • The program delivered via the Teambuilder App - After purchase, you will receive info about how to download and gain access

  • Video links to every exercise

  • Sets, reps, and rest period prescriptions

  • Exercise intensity prescriptions (RPE, APRE, etc.)

  • Testing weeks (week 1 and week 13)

  • Three training blocks

    • Block 1: 4 weeks Contrast Training Block super setting Loaded and Plyometric Movements

    • Block 2: 4 weeks Complex Training Block super setting High Load & Light Load/Ballistic Movements

    • Block 3: 4 weeks of Complex/Contrast or “French Contrast” Training. This is combining both super sets.

  • Weekly progressions

  • A variety of movements that keep you progressing and having fun

HLFS Equipment List

You’ll need access to a full gym or complete home gym for this program

barbell + plates

squat rack

pull-up bar

incline bench

flat bench

kettlebells

dumbbells

weighted medicine ball

stability/exercise ball

box

resistance bands

cable machine

landmine attachment

dip station

Who is HLFS for?

  • You have 1-2 years of basic weight training under your belt

  • You are motivated and willing to put in work to get results

  • You are familiar with using Rate of Perceived Exertion (RPE)

  • You are familiar with using tempo and percentage-based programming

  • You want a program that will get you strong, explosive, and fast AF

  • You want to gain confidence and love the way you feel & look

Who is HLFS NOT for?

  • you are a beginner or have little to no weight training experience

  • you don’t have access to the equipment listed above

  • you are not prepared to perform tempo and explosive/velocity-based training

  • you are currently injuried and are not cleared by your doctor to start a training program yet

About Your Coach

Coach Rick is a former collegiate strength and conditioning coach with a Master’s in Sports Conditioning and Performance. He has coached many Olympic Weightlifting athletes to multiple state records and podium finishes. He has also trained and coached CrossFit and other fitness athletes.

Rick works with all people ranging from beginners to professional-level athletes. He specializes in strength, power, and velocity-based training. As owner of RJM Performance Lab, he helps fitness athletes reach their strength and performance goals through research-based and data-driven training programs.

Frequently Asked Questions

  • You will have 1 year of access to the program, after which you will need to repurchase the program if you would like to continue to access the program.

  • This program is best suited for those who have a training age of 1-2 years and a decent understanding of the major lifts (squat, deadlift, overhead press, bench press, row). You will also get the best results if you have knowledge of your RPE scale and have worked to repetition maxes before.

  • Yes; this program is delivered through the Teambuilder App. There are notes, video links and rep, set and rest prescriptions for each exercise.

  • This program is $175, and is delivered via the Teambuildr app, which also allows you to sync wearble HR monitor devices such as Apple Healthkit. There is also a program Leaderboard and Performance Reports that you will have access to.

Still have questions? Contact me here.