The HIRT Method Online
The HIRT Method
The HIRT (High Intensity Resistance Training) Method training system is designed for those who want to get stronger & fitter but hate cardio. Plus, you get access to a coach to monitor technique, give you feedback and work through any issues you may have without costing you an arm & a leg!
Our program uses a combination of body weight and traditional weights based exercises and eliminates the rest which normally comes with strength training. This means you will lift more weight in a smaller amount of time & get a great cardio workout at the same time. Our program tracks everything you do in the gym, tells you exactly how much weight you should be lifting for every session (& increasing this as you get stronger) while getting you stronger, fitter & more mobile. Sessions range from 30-45 minutes including our mobility & warm-up drills.
Plus, if you're up for a challenge, you'll get to test yourself against others in most sessions.
Get stronger, fitter, more mobile and move with less pain while investing a small amount of time in the gym!
A
warm up
1 x 1
B
KOT Back Squats
12, 10, 8, 6, 4 @ 60, 67, 75, 87.5, 92.5 %
C
Deadlifts
12, 10, 8, 6, 4 @ 60, 67, 75, 87.5, 92.5 %
D
Pistol Squats
12, 10, 8, 6, 4
A
warm up
1 x 1
B1
Deadlifts
5 x 7 @ 50, 77.5, 77.5, 77.5, 82.5 %
B2
Dip
5 x 7
C1
Split Squats
5 x 7 @ 77.5, 77.5, 77.5, 77.5, 82.5 %
C2
Rotation Pulls
5 x 7
D1
Pull-Up
5 x 7
D2
DB Shoulder Press
5 x 7 @ 77.5, 77.5, 77.5, 77.5, 82.5 %
A
warm up
1 x 1
B1
Back Squats
5 x 5 @ 50, 80, 80, 80, 90 %
B2
Pull-Up
5 x 5
C1
DB Bench Press
5 x 5 @ 80, 80, 80, 80, 90 %
C2
Rotation Pulls
5 x 5
D1
Bulgarian Split Squats
5 x 5 @ 80, 80, 80, 80, 90 %
D2
Roll Outs
5 x 5
A
warm up
1 x 1
B1
Back Squats
14, 12, 10, 8 @ 55, 60, 65, 82.5 %
B2
Dip
14, 12, 10, 8
C1
Bicep Curls
14, 12, 10, 8 @ 55, 60, 65, 82.5 %
C2
skull crusher
14, 12, 10, 8 @ 55, 60, 65, 82.5 %
D1
Sit Up
14, 12, 10, 8, 6, 4, 2
D2
DB Shot Put
7, 6, 5, 4, 3, 2, 1 @ 80 %
D3
Kettlebell Swings
7 x 10 @ 65 %
A
warm up
1 x 1
B1
Deadlifts
6 x 3 @ 50, 65, 87.5, 87.5, 87.5, 95 %
B2
Dip
6 x 3
B3
Roll Outs
6 x 3
C1
Back Squats
6 x 3 @ 65, 87.5, 87.5, 87.5, 87.5, 95 %
C2
DB Shoulder Press
6 x 3 @ 87.5, 87.5, 87.5, 87.5, 87.5, 95 %
C3
Pull-Up
6 x 3
A
warm up
1 x 1
B1
BB Hip Thrusts
7, 5, 3 @ 65, 82.5, 95 %
B2
Bent Over Rows
7, 5, 3 @ 77.5, 82.5, 95 %
C1
Front Squats
7, 5, 3 @ 77.5, 82.5, 95 %
C2
Pull-Up
7, 5, 3
D1
DB Shoulder Press
7, 5, 3 @ 77.5, 82.5, 95 %
D2
Pistol Squats
7, 5, 3
E1
Rotation Pulls
7, 5, 3
E2
DB Bench Press
7, 5, 3 @ 77.5, 82.5, 95 %
Dave Orr
Dave has been involved in the fitness industry for over 17 years. He has a back ground in semi-professional football and ultimately a lot of injuries due to football (3 knee reconstructions, 2 ankle reconstructions and a whole bunch of knee clean outs!). He created HIRT to continue to be able to get stronger and fitter without flaring up his knee's like a lot of high impact programs tend to do.
Trial our program FREE for 7 days and you'll see what all the hype is about!
Start My 7-Day Free Trial
Cameron Mudge
2,000,000kg Club Member
Verified Athlete""The HIRT Method is a fantastic work out with structured and individually tailored training programs that accurately tracks performance and improvement. ""
Marius Zanin
1,000,000kg Club Member
Verified Athlete"A very well programmed training plan with sessions that can be tailored to your own fitness capabilities."
Dave McGlashan
3,000,000kg Club Member
Verified Athlete"Couldn't speak more highly of Dave and the team. I would highly recommend to anyone - no matter what your health/fitness goals are."
Amanda Batten
250,000kg Club
Verified Athlete"Easy, effective and personalised to you. My strength and fitness has definitely improved. Quick sessions and you don’t have to think, the exercises and weights are all preprogrammed ready to go."
When you join a team you’re getting more than programming, you’re joining an online community.
The HIRT Method Online
The HIRT Method Online
The HIRT Method Online
