GROUP TRAINING — SMALL GROUP · 2–5 ATHLETES
STRENGTH · HYPERTROPHY · METABOLIC CONDITIONING — 60 MIN · 4 DAYS/WEEK
WHAT IS HYPERFORM
THE SCIENCE OF BUILDING AN ATHLETE.
HYPERFORM IS A SMALL-GROUP TRAINING PROGRAM FOR 2–5 ATHLETES BUILT ON BLOCK PERIODIZATION — A PROVEN FRAMEWORK USED BY ELITE STRENGTH AND CONDITIONING COACHES TO SYSTEMATICALLY DEVELOP STRENGTH, HYPERTROPHY, AND POWER OVER A 12-WEEK CYCLE.
EVERY SESSION FOLLOWS A PRECISE 5-BLOCK FORMAT DESIGNED TO MAXIMIZE TRAINING STIMULUS WHILE MANAGING FATIGUE. THE RESULT IS A PROGRAM THAT FEELS LIKE ELITE SPORTS PERFORMANCE COACHING — NOT A GYM CLASS.
GROUP SIZE
2–5
ATHLETES
SESSION LENGTH
60
MINUTES
FREQUENCY
4×
PER WEEK
CYCLE LENGTH
12
WEEKS
PHASE 1
WKS 1–4
ACCUMULATION
PHASE 2
WKS 5–8
INTENSIFICATION
PHASE 3
WKS 9–12
REALIZATION
DELOAD
WK 13
RECOVERY
SESSION STRUCTURE
THE 5-BLOCK SESSION.
01
10 MIN
WARM-UP & PRIMER
MOVEMENT-SPECIFIC ACTIVATION, MOBILITY, AND CNS PREP TAILORED TO THE DAY'S TRAINING FOCUS.
02
15 MIN
PERFORMANCE TRI-SET
HEAVY COMPOUND LIFT + DYNAMIC CORE + MOBILITY. THE HIGHEST-INTENSITY BLOCK OF THE SESSION.
2.5
3 MIN
LISS RECOVERY
STRUCTURED HEART RATE DROP BETWEEN THE STRENGTH AND HYPERTROPHY BLOCKS.
03
15 MIN
HYPERTROPHY SUPERSETS
TWO TARGETED SUPERSETS DRIVING VOLUME IN THE PRIMARY MUSCLE GROUPS FOR THE DAY.
04
10 MIN
METABOLIC CONDITIONING
HIIT-STYLE FINISHER — ACCUMULATOR, TEAM AMRAP, FINISHER LADDER, OR DECK OF CARDS.
05
7 MIN
COOLDOWN & RECOVERY
BREATHING PROTOCOL, FOAM ROLLING, AND STRETCH STRAP WORK. EVERY SESSION ENDS WITH INTENTIONAL RECOVERY.
INSIDE THE SESSIONS
THE SYSTEM
12-WEEK BLOCK PERIODIZATION.
PHASE 1 · WEEKS 1–4
ACCUMULATION
REP RANGES
6–8 / 12–20 REPS
FOCUS
TECHNIQUE MASTERY, MUSCULAR ENDURANCE, BUILDING THE BASE. HIGH VOLUME, MODERATE INTENSITY.
SPLIT
MON/TUE — UPPER BODY · WED/THU — LOWER BODY
PHASE 2 · WEEKS 5–8
INTENSIFICATION
REP RANGES
4–6 / 8–15 REPS
FOCUS
MAXIMUM STRENGTH DEVELOPMENT. LOAD INCREASES PROGRESSIVELY EACH WEEK. VOLUME DECREASES.
SPLIT
MON/TUE — UPPER BODY · WED/THU — LOWER BODY
PHASE 3 · WEEKS 9–12
REALIZATION
REP RANGES
2–4 / 6–12 REPS
FOCUS
PEAK POWER OUTPUT AND PR ATTEMPTS. LOWEST VOLUME, HIGHEST INTENSITY. COMPETITION PREP.
SPLIT
MON/TUE — UPPER BODY · WED/THU — LOWER BODY
WEEK 13
DELOAD WEEK
STRUCTURED RECOVERY WEEK AT REDUCED VOLUME AND INTENSITY. MANDATORY FOR LONG-TERM ADAPTATION AND INJURY PREVENTION.
PROGRESS TRACKING
TOP SETS. TRACKED.
EVERY ATHLETE'S HIGHEST WORKING WEIGHT ON EACH COMPOUND MOVEMENT IS LOGGED EACH SESSION. YOUR TOP SET IS THE HEAVIEST WEIGHT YOU SUCCESSFULLY COMPLETE WITH FULL RANGE OF MOTION FOR THE PRESCRIBED REPS.
PROGRESSION TARGETS ARE PHASE-SPECIFIC: ACCUMULATION PHASE ATHLETES ADD 2.5–5 LBS PER WEEK ON UPPER BODY MOVEMENTS AND 5–10 LBS ON LOWER BODY. INTENSIFICATION AND REALIZATION PHASES ADJUST BASED ON INDIVIDUAL READINESS.
TOP SET LOG FORMAT
DATE
EXERCISE
WEIGHT
MAR 5
BACK SQUAT
225 LBS
READY TO TRAIN?
SMALL GROUP. BIG RESULTS. 2–5 ATHLETES PER SESSION.