HIIT Supplemental Program
James "Gym" Needham
High Intensity Interval Training (HITT) Programs such as CrossFit cover a lot.
But they do not consistently build everything well.
They tend to bias intensity, competition, and variance.
What they often under-deliver on is: • Controlled hypertrophy work • True aerobic base (Zone 2-3) • Structural balance / joint health • Intentional mobility & positional strength
The Goal of this program is to • Build your engine (aerobic system) • Build your chassis (muscle, joints, positions) • Reduce injury risk
STRUCTURE (2 DAYS / WEEK) DAY 1 — Strength + Aerobic Base (Lower Bias) DAY 2 — Upper Body + Structural Balance
WHAT this program is looking to Fix
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Intensity Imbalance • HIIT Programs = always pushing • This program = controlling effort (1-2 Reps in Reserve (RIR) , tempo work)
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Lack of Volume in Key Areas • Hamstrings • Glutes • Upper back • Arms
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Missing Aerobic Base • HIIT = 90%+ of your Max HR • This Program builds your aerobic base
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Joint Health / Longevity This program adds: • Unilateral work • Controlled eccentrics • Scapular stability
WHAT YOU SHOULD NOT DO This is where people screw it up: ❌ Don’t turn these into mini HIIT workouts ❌ Don’t chase fatigue ❌ Don’t go past failure
If you leave these sessions feeling “smoked,” you missed the point.
You should leave feeling: • Worked • Better • More balanced
If you follow this program, you will: • Recover faster • Get stronger without plateaus • Stop nagging injuries • Perform better in HIIT Workouts without doing more HIIT workouts
A
DB Deadlift
_ , 8, 8, 8, _
B
DB Bulgarian Split Squat
10, 10, _
C
(Iron Lodge) Barbell Hip Thrust
12, 12, _
D1
Ab Mat Reverse Crunches on bench
2 x MAX
D2
Ab Mat Regular Strict Crunch on bench
2 x MAX
E
Cardio
1 x 20:00
A
Incline DB Bench Press
_ , 10, 10, 10, _
B
High Pulley Low (Horizontel) Row
_ , 10, 10, 10, _
C
Banded Pull ups
8, 8, _
D
Trap 3 Raises
12, 12, _
E1
(Iron Lodge) EZ Bar Curl
12, _
E2
Tricep extension with rope
12, _
F
Iron Lodge Ab Wheel
2 x MAX
G
Cardio
1 x 20:00
James "Gym" Needham
A Nationally Certified Strength and Conditioning Specialist (CSCS), a Certified Personal Trainer through (NSCA) a CrossFit Level 3 Coach, and a Corrective Exercise Specialist (NASM). I have been a certified personal trainer since 1995 I believe that a healthy individual is a strong individual that moves well. That is why I typically focus on strength training with proper form above all else.
If you think it might. It probably is. This program is a SUPPLEMENTAL program to a pre-existing HIIT program like CrossFit. At the end you should feel stronger and more capable than when you started.
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