The HIRT Method Online
The HIRT Method
The HIRT (High Intensity Resistance Training) Method training system is designed for those who don't have a lot of time to get strong and want to be told exactly how much they should be lifting!
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 35-45 minutes including our mobility & warm-up drills.
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 stronger, more mobile and move with less pain while investing a small amount of time in the gym!
A
warm up
1 x 1
B1
Pistol Squats
7, 6, 5, 4
B2
DB Bench Press
7, 6, 5, 4 @ 65, 75, 80, 92.5 %
C1
Back Squats
14, 12, 10, 8 @ 58, 62.5, 67, 82.5 %
C2
Toes To Bar
14, 12, 10, 8
D1
Bent Over Rows
14, 12, 10, 8 @ 58, 62.5, 67, 82.5 %
D2
Pushups
14, 12, 10, 8
E1
Squat Press
14, 12, 10, 8 @ 62.5 %
E2
Kettlebell Swings
28, 24, 20, 16 @ 40 %
F
Recovery Breathing
1 x 5:00
A
warm up
1 x 1
B1
Front Squats
4 x 4 @ 85, 85, 85, 92.5 %
B2
Pull-Up
4 x 4
C1
One Arm Rows
4 x 4 @ 85, 85, 85, 92.5 %
C2
DB Shoulder Press
4 x 4 @ 85, 85, 85, 92.5 %
D1
Pistol Squats
12, 10, 8, 6
D2
Dips
12, 10, 8, 6 @ 0, 0, 0, 87.5 %
E1
SDHP's
12, 10, 8, 6 @ 65 %
E2
Pushups
12, 10, 8, 6
E3
Sit Up
12, 10, 8, 6
F
Recovery Breathing
1 x 5:00
A
warm up
1 x 1
B1
Deadlifts
3 x 10 @ 67, 67, 77.5 %
B2
Squat Press
3 x 10 @ 67, 67, 77.5 %
C1
Dip
3 x 10 @ 0, 0, 77.5 %
C2
Kettlebell Swings
3 x 20 @ 45 %
D1
Bicep Curls
3 x 10 @ 67, 67, 77.5 %
D2
Roll Outs
3 x 10
E
Recovery Breathing
1 x 5:00
A
warm up
1 x 1
B1
Back Squats
4 x 5 @ 80, 80, 80, 90 %
B2
Dips
4 x 5
C1
DB Shoulder Press
4 x 8 @ 75, 75, 75, 82.5 %
C2
Bent Over Rows
4 x 8 @ 75, 75, 75, 82.5 %
D1
DB Shot Put
4 x 5 @ 82.5 %
D2
Toes To Bar
4 x 10
E
Recovery Breathing
1 x 5:00
A
warm up
1 x 1
B1
Front Squats
15, 10, 5 @ 56, 67, 90 %
B2
Bodyweight Row
15, 10, 5
C1
DB Shoulder Press
15, 10, 5 @ 56, 67, 90 %
C2
Toes To Bar
15, 10, 5
D1
One Arm Rows
15, 10, 5 @ 123.46, 147.71, 198.41 kg
D2
Bulgarian Split Squats
6, 4, 2 @ 80, 85, 100 %
E1
SDHP's
15, 10, 5 @ 60 %
E2
Pushups
15, 10, 5
F
Recovery Breathing
1 x 5:00
A
warm up
1 x 1
B1
Kettlebell Swings
20, 15, 10, 5 @ 45, 55, 67, 90 %
B2
DB Bench Press
20, 15, 10, 5 @ 45, 55, 67, 90 %
C1
Deadlifts
20, 15, 10, 5 @ 45, 55, 67, 90 %
C2
Pushups
20, 15, 10, 5
D
Recovery Breathing
1 x 5:00
Dave Orr
Dave has been involved in the fitness industry for over 16 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!
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Cameron Mudge
1,000,000kg 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
500,000kg Club Member
Verified Athlete"A very well programmed training plan with sessions that can be tailored to your own fitness capabilities."
Dave McGlashan
2,000,000kg 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
