functional training program 12 weeks

Can I do this from home? /CA 1.0 June 19, 2013 at 8:31 pm. Determine what your functional fitness goals may be, and tailor your functional training to what type of activities your body does each day. If you want a better physique while decreasing nagging aches and pains and risk of injury, John is the man to follow. And now he’s taking what he learned from me and using it to improve his own training programs with his own clients. There’s specific schedules of how to use this program for training 3, 4, 5, or 6 days per week. In a matter of weeks, utilising Dr. Rusin’s recommendations I was able to get back to pressing without pain.”, “With FHT I put on pounds of muscle, improved my strength (even on lifts I didn’t do during the phases) and most importantly – I did it all with no pain.”. Expedite your muscle gain or fat loss. After all, it’s a lot easier to find time for the gym when you’re crushing weights, feeling strong, and looking good. And the people who do FHT are unlike any others — almost 50% of the people in the community are strength-coaches and fitness experts themselves. And this often leads to injuries and joint problems. Given John’s knowledge and background in sports performance, fitness, and rehabilitation, his program offers a nice blend of strength training protocols and recovery methods to help you train pain-free. This program was designed for people who have some lifting experience. That’s when I had another disturbing confrontation with reality: After less than half a mile I was nearly puking by the side of the road. is a way to train, eat, and live that says YES to looking good naked while moving like a panther, year after year, and NO to the endless chase … Diet was off, injuries, little sleep due to work and baby. Given John’s knowledge and background in sports performance, fitness, and rehabilitation, his program offers a nice blend of strength training protocols and recovery methods to help you train pain-free. If we want the results to be different, we have to do something differently. resources for the most advanced recovery techniques. page for those new to the program. Hypertrophy, strength, conditioning, fat-loss, nutrition, mobility, recovery: it’s all important. Diet was off, injuries, little sleep due to work and baby. The main design principles behind a 12-week program include not only training with an intensity conducive to muscle growth and within recovery abilities, but also varying exercises over time. %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� I also believe if you’re going to take someone’s advice, they need to have a proven track record of helping people from all experience levels and backgrounds—from olympic level athletes, to contractors, teachers, and desk jockeys. So the way I approach things is different: My programs are reverse-engineered to keep clients from getting hurt AND to maximize their strength and performance. He was tired of being in pain. i.fb-icon-element.fontawesome-icon.fb-icon-element-9{ color: #ffffff; background-color: #d68851; border-color: #f1f1f1;}i.fb-icon-element.fontawesome-icon.fb-icon-element-9:hover { color: #ffffff; background-color: #d68851; border-color: #f1f1f1;}For a limited time: you’ll get DIRECT ACCESS TO MY COACHING STAFF & MYSELF. Fortunately, FHT program was just what I needed. That’s why I want to share some surprising truths I’ve uncovered after working in the fitness industry for over 10+ years and working with thousands of clients about why most training programs fail. Following a program that was laid out for me took away any doubts and any thinking, all I needed to do was show up and train. … I want to help YOU get fired up to get into the gym and crush some weights. “The results don’t lie: 20% improvement in 5 rep squat max, all other numbers steadily going up, better posture, and the wife is pretty happy too.” I have been following his work for quite some time now, so when the opportunity came to give his FHT program a try, it was a no brainer. << /Title (�� F u n c t i o n a l t r a i n i n g p r o g r a m 1 2 w e e k s) If you trade your joint health for strength gains. You’ll get get coaching on your form, feedback on how to tailor the program to your unique body and history, and accountability. What if you could finally break through ANY plateau and build a stronger, more muscular body—even if you have annoying injuries? That’s why I structure my training programs differently than most other fitness experts out there. But more dangerously (and more commonly) programs try to get you results by crushing you in the gym. I want you to know exactly what to do so you never get hurt.). I have made improvements in all of the major lifts and decreased my body fat.” FHT gives you the necessary toolbox to train hard in the gym and recover intelligently in between sessions. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. As a regular gym goer you’ve always struggled to find a program that suits your needs. But most programs only ever focus on one or two of these areas and neglect all of the others. I’m so confident that this program will work for you, that I’m offering a 30 day, 100% money back guarantee. Copyright 2020 Dr. John Rusin. “After retiring from almost a decade in professional baseball, I wanted to grow and develop quality strength and size while simultaneously retaining my athleticism. Former Professional Baseball Player, Human Performance Coach, “I’m approaching 41 years old and am in the best shape of my life”, “January 2nd I was not in my best shape. I can’t wait to put my bathing suit on this summer!” But I was even happier that I was able to stick with a program and finish it.”, “He has influenced not only my own training, but the work I do with clients.”, “I’ve found one ongoing problem in the clinical industry is a detachment from proper strength and conditioning directives to help accelerate a proper rehab process. Transformation program is a 12-week online training program for the busy person who can't always get to a gym. I knew I had to make a change, for my physical AND mental well-being. He has influenced not only my own training, but the work I do with clients. https://www.gymandfitness.com.au/.../4-week-functional-fitness-program ✘ You’ve never lifted weights before. Because they know that 12 weeks on my program is a surefire way to train without getting hurt, start lifting heavy again, and make gains faster than ever before. Shortly after, I decided if I couldn’t lift, I’d go for a short run. That said, if you’ve never picked up a weight and you can’t squat, press, or deadlift without pain, this program is not the place to start. IFBB Pro Figure Athlete. That’s right. (Most programs expect you to already know how to do each exercise. Even if you have an old annoying injury (and the go-ahead from your doctor) this program will still work for you. If you haven’t, then give this article a read. Dr. John Rusin’s Functional Hypertrophy Program . His information hits home for me. Ironman 2015 All-World Athlete, “I would highly recommend it to anyone looking for a challenge. His performance had plateaued and he was moving further and further from his PR’s. Most of us are attracted to this style of programming because we love to push ourselves. Dr. Rusin has changed the way I train and the way I think about training. $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� ? Improve performance (and aesthetics) with this functional strength training program. He couldn’t train how he used to. 5) /CreationDate (D:20210315222227+02'00') Your questions will be answered daily (usually within hours or minutes) and the community is there to help too. “John has kept me at the top of my game, brought me back from debilitating injuries and taught me a lot along the way.””, “Dr. But I know most people have been coached improperly or have something to work around. When Tiger Woods hit the scene in 1996, two new components of emphasis emerged: physical conditioning and the team approach. For a limited time: you’ll get DIRECT ACCESS TO MY COACHING STAFF & MYSELF. My body FUNCTIONS now, so some HIIT is a celebration, not a punishment. With high reps and high density training — it’ll take your heart-rate to over 200, leave your muscles burning, and take away your breath: but it’s done intelligently. John is truly at the forefront of his field.”. /ColorSpace /DeviceRGB Phase 1 focuses on building a solid, stable core, thus increasing the … GET INSTANT ACCESS Introducing Functional Hypertrophy Training: The intelligent, joint-healthy, hardcore training program that’s helped thousands of people build muscle, lose fat, and gain strength fast. The program is AMAZING!! If you want something to look forward to when you’re healed and have the go-ahead, that’s just fine. This program is loaded with helpful information and content. Daniel. When we follow a training program that takes FOREVER to deliver meaningful results, we lose faith that what we’re doing is working. 7) It focuses on effectively building lean muscle mass and torching fat with minimal equipment. You’ll be cursing Dr. John during your workout, but you’ll find you recover quickly and finish your workouts feeling strong and accomplished. I’ve systematically tested this 12-week program on thousands of clients, including olympic-level athletes and world-class strength coaches. Do it on Monday, Wednesday and Friday and you can take the weekend off - and you'll need it because full body workouts are tough! His information hits home for me. A 12-week periodized strength training and aerobics program doesn't have to be complicated to be effective, but it helps to have some sort of plan. You WILL get as much out of this program as you put into it. H. “… I have limited mobility from MS and an inherent lazy streak so I need a trainer who doesn’t let me walk all over them…It turns out I don’t need a trainer at all. If you’re going to gain muscle, lose fat, and move well, I believe you should follow a program from someone who doesn’t just look good on Instagram. This full plan will help you organise your 3 day a week full body workout! If you are a beginner, you will find it hard going to the gym 6 times. The workouts for Part 1—Weeks 1–4—appear here (come back in February for Part 2). Having followed John’s programming personally, I can attest to both its effectiveness in both looking better and feeling great. Mentally I was at a place where I knew I didn’t have the energy to plan my own workouts and just wanted to follow a program by someone I can trust—Dr. Over the past couple of years, I’ve coached some of the world’s top fitness experts. The 9 Minute Strength Workout Well Guides New York Times. No more waiting for everything to be perfect to make progress. Based on your training schedule, how active your day is, and your goals: Get a personal caloric intake and macronutrient breakdown to speed up your progress and enhance your recovery. You can get the body you want while hitting your PR’s AND reversing the trend of injury and aging. I have been following his work for quite some time now, so when the opportunity came to give his FHT program a try, it was a no brainer. We already know what happens if a program moves too slowly and we don’t get quick results. Even if you already “know” what to do—and just need help doing it. If you’re feeling unmotivated, it’s likely because you did put in the work—and it didn’t get you results. I may over in a few weeks to do some more filming. This is simply because your muscles will not have fully rested. Day 3 20 04 2020 Pdf. One thing I know for absolute certain is this: Heavy squats, max deadlifts, high-intensity intervals, drop-sets on the bench…if you’ve ever picked up a heavy weight and then put it back down, then you know what it’s like to tweak a shoulder or flare up your lower back. No more stalled progress. ������_� /Width 625 We know that if we do the work, we’ll get the reward. I like to play basketball / compete in Jiu Jitsu / run / do other activities. Dr. John Rusin bridges this gap in a very comprehensive way. %PDF-1.4 That’s something you won’t get anywhere else without paying hundreds or even thousands of dollars. Especially when they’re hurting and can’t perform the way they used to. The Tactical Physique A Functional Strength Training. While the exercises for the first four weeks remain the same, the way in which you perform them will change slightly on a weekly basis. Just post in the community group and we’ll suggest modifications. Power Up with BodyFit BodyFit is your solution to all things fitness. I wasn’t sure it was possible all at once until Dr. John’s Functional Hypertrophy Training was released which grabbed my attention in an industry full of programs right away. << endobj That’s why I pride myself on being both a strength coach AND a doctor of physical therapy. (Instead of feeling like your joints hurt and you got the crap kicked out of you.). However, I finally came to realize that a great many folks want a scheduled program, at least in the initial stages. When my clients get results, they tell their family and friends, and more people find out about this approach to training. ���� JFIF K K �� C Now (5 months later) I’m approaching 41 years old and am in the best shape of my life. The 12 week progressive program is broken down into three distinct phases that progressively build on one another. Maybe it’s been awhile since you’ve gotten a workout in that actually felt good. Tammy says. The workout program is designed so you can exercise 3 or 6 times a week. resources for the most advanced recovery techniques. I give this program my highest recommendation.”, Matthew Ibrahim, i.fb-icon-element.fontawesome-icon.fb-icon-element-8{ color: #ffffff; background-color: #d68851; border-color: #f1f1f1;}i.fb-icon-element.fontawesome-icon.fb-icon-element-8:hover { color: #ffffff; background-color: #d68851; border-color: #f1f1f1;}My no B.S. As a professional internet weirdo, who happens to program training, I know that there are loads of other people that are more knowledgeable about strength training than I am. Since then, we have all become more accustomed to the idea of working out to become a better golfer. Functional Hypertrophy Training is different. We guarantee it. 1 0 obj The girl on the right (from this am), couldn’t stop smiling after doing sprints to finish off lower body hyper. It can take them months or even years to get back to where they were. Lifts improve and techniques improve, but intellectually, one’s perspective will be blown wide open by Dr. Rusin’s exercise selections, sets and reps schemes the progressions he incorporates. Look, we all know that a program is only as good as it is for YOUR goals and YOUR unique body and history. A three-month program written by me alone can cost upwards of $2,000… but I don’t just want to work with elite athletes. This is a collection of some of the most popular 3 day training programs available on Lift […] John Rusin was that trusted someone. Then one day we wake up and realize we can’t touch our toes. ” At age 58, I’m still able to bench and military press hard on a consistent basis without pain and I’m convinced that the warmup drill from FHT is a big reason why.”, “For over 6 years I suffered from a shoulder injury that prevented me from going even remotely heavy. 12 weeks of effective, intelligent, joint friendly workouts. But DO NOT DO this program if you’re actively hurt.. “I have been able to stay injury free while competing at my highest level of all time.”, “What truly set Dr. John Rusin apart was his deep understanding and passion for my training after my injury had healed in order to prevent future injuries and keep my competing at the highest level possible. You’ll almost never hear someone in my industry say this: My training programs aren’t appropriate for everyone. No more “winging it at the gym”. We want to do more of it! Chad Rodgers, The video tutorials and information that’s provided are very helpful in guiding you through the program, and I would highly recommend it to anyone looking for a challenge. Let’s see where I can get by 45!”, “I gained 10 pounds while dropping to 10% body fat.”, “I gained 10 pounds while dropping to 10% body fat. With FHT, you’re ensuring your best body is still ahead of you. /Filter /DCTDecode That makes me incredibly happy. Strength Coach, Internationally published fitness writer, “Thanks John for a program that is helping to rectify all the imbalances that I ignored”, “The girl on the left was doing 6+hrs of cardio a week, plus 8ish hours of lifting every week, on top of working a full time job and the regular life duties of being a mom of two littles and wife. If you don’t have access to one of those, no problem. But you walk away from the gym feeling like you really achieved something tough! Traditionally, most golfers believed there were a few key components to address for the building the ultimate golfer: instruction/shot making, equipment, mental preparation, and course management. Each of the 3 workouts should take approx 45-60 minutes. What if instead of waiting to “start over” again next Monday (or next month), you could start making progress today? I’ve been very happy with the results from training on the FHT program, from the incredibly detailed coaching notes he provides to the exercise video tutorials and personal touch. Based on my hybrid training model and the most advanced research in the industry. value: 99, If they ever get there at all…. Don’t buy this program if you’re looking to just collect another training program. The K-Fit Schedule K-Fit is a 4-day a week workout schedule. You’ll be able to ask questions and get feedback directly from myself or my highly experienced staff, and from over a thousand people who have done the FHT program, too. That said, if you’re in a cast, if you’re still doing Physical Therapy, if you haven’t gotten the okay from your doctor, please don’t do the program. “… I started to give up on the thought of ever getting my pre-pregnancy bod back… FHT was just what I needed”, “After having my second baby, I started to give up on the thought of ever getting my pre-pregnancy bod back. I was on track to go pro and I had been training HARD for years. Nߛ����╋�K����G7'��. Many of my clients have had nagging old injuries and still gotten incredible results by doing the FHT program (with the OK from their doctor or physio, of course). I’ve been in this game for over a decade and have learned a lot after working with thousands of clients. /Length 7 0 R Finished FHT 1 and the gains are awesome! If you’re ready to look, feel, and perform at your best — I’m here to help. To start off 2016, Tommy works Andy through a short circuit. Rachel F. Take one small step today toward ensuring your best body is ahead of you. You should learn from someone who has helped thousands of people gain muscle, lose fat, and move better than ever before (and who has done the same themselves). Now (5 months later) I’m approaching 41 years old and am in the best shape of my life. You’ll get an invitation to join the FHT Family Group on Facebook and we’ll be there (along with the rest of the community of over 2,000 members to answer your questions, and help you with modifications. You’ve probably even followed their training programs. “Having gotten back into fitness at 40 and getting the lifting bug at 42, it was important to me to find something that would interest me, challenge me and allow me to make gains while minimizing risk of injury. Will this program allow me to continue doing that? He was losing the muscle that his career was built on. I want my clients to get long-lasting results—but I also want them to make progress on their very first workout. The program goes for 12 weeks. Dr. Rusin has changed the way I train and the way I think about training. Strength coaches who are great at helping people get stronger—but don’t understand how to coach movement and keep people pain-free. It’s called Functional Hypertrophy Training (FHT). i.fb-icon-element.fontawesome-icon.fb-icon-element-1{ color: #ffffff; background-color: #d68851; border-color: #f1f1f1;}i.fb-icon-element.fontawesome-icon.fb-icon-element-1:hover { color: #ffffff; background-color: #d68851; border-color: #f1f1f1;}12 weeks of effective, intelligent, joint friendly workouts. currency: 'USD', For the time being, he LOOKED good. I’m very happy with my progress and you will be too. During one of the last games of my Sophomore year, I dove for a ball and felt a tearing pain in my elbow.

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