Flagship Program
Hybrid
Performance
Method
Strength. Power. Speed. Conditioning. One complete system. The fullest expression of the Effort² philosophy.
Training is delivered through CoachRX. After enrollment, you’ll receive access to your program through the CoachRX app.
Who HPM Is For
Built For People Who Want More Than One Thing.
- Former athletes who still want to train like one
- Runners who don't want to give up lifting
- People who lift and also want conditioning
- Recreational and competitive sport athletes
- People who want to stay capable as they get older
- Anyone chasing more than one physical goal
The Problem HPM Solves
Progress In One Thing Shouldn't Cost You Everything Else.
Most people trying to train for more than one quality end up stacking programs on top of each other: a lifting program here, running there, conditioning whenever there's time left. The result is usually fatigue without direction.
HPM organises those qualities into one plan, so strength work, power, speed and conditioning support each other instead of competing for the same recovery.
What Hybrid Performance Means
Multiple Qualities. One System.
Hybrid here doesn't mean doing everything at once. It means developing several athletic qualities on purpose, in an order that makes sense, so you become broadly capable rather than narrowly specialised.
Strength
Developed progressively across the program.
Force Production
Developed progressively across the program.
Power
Developed progressively across the program.
Speed
Developed progressively across the program.
Conditioning
Developed progressively across the program.
Performance
Developed progressively across the program.
How The Methodology Works
Intentional Phases.
HPM progresses through phases that build on each other. Each phase emphasises specific qualities while maintaining the rest, so nothing you've built gets abandoned along the way.
- Assess
Establish the baseline.Before building performance, we need to know where we're starting. The assessment phase establishes baseline measures across strength, power, speed, conditioning, movement, and body composition so progress throughout HPM can be measured rather than guessed.
- Build
Build the foundation.Develop the strength, muscle, movement quality, and work capacity needed for everything that follows. This phase creates the physical foundation that allows more advanced training methods to be introduced later.
- Force
Get stronger. Produce more force.Training shifts toward developing higher levels of strength and force production. Progressive loading methods challenge the body to produce more force while building upon the foundation established in the previous phase.
- Power
Turn strength into power.Being strong is only part of athleticism. This phase introduces methods designed to improve the ability to produce force quickly, bridging the gap between strength and explosive performance.
- Speed
Express it faster.Strength and power begin translating into faster, more explosive movement. Training emphasizes speed, acceleration, reactive ability, and the ability to express the physical qualities developed throughout the program.
- Perform
Put it all together.The final phase integrates strength, power, speed, movement, and conditioning into more complete athletic performance. The goal is not simply to possess these qualities individually, but to be able to use them together.
Conditioning isn't a phase. It's part of the entire system.Conditioning is developed throughout HPM alongside strength and performance. The methods and demands evolve as the program progresses, building the ability to sustain effort, recover, and continue performing under fatigue.
Assessment System
Measured, Not Guessed.
Assessment is built into HPM so training decisions are based on what's actually changing. You should be able to see progress rather than assume it.
Assessment weeks are built throughout HPM to measure how your performance is changing as you progress through the program.
Testing looks at key qualities including strength, power, speed, muscular endurance, aerobic capacity, and body composition. Baseline testing establishes where you start, while scheduled reassessments throughout HPM show how those qualities are developing.
These weeks aren't just about collecting numbers. They provide checkpoints between training phases, allowing you to see what has improved and how the work from each phase is carrying forward.
Weekly Training Experience
Three structured strength and performance sessions per week, with conditioning programmed alongside them. Each session follows the focus of the current training phase while continuing to develop the foundational movement patterns and physical qualities that make up HPM.
Program Duration
Approximately 30 weeks of progressive training organized into distinct phases. HPM is intentionally designed as a long term training system rather than a short term challenge. Each phase develops specific physical qualities and builds upon the work completed before it, allowing strength, force, power, speed, conditioning, and overall performance to develop progressively over time.
Equipment Requirements
HPM is designed around the equipment commonly found in a CrossFit or functional fitness gym. You'll need access to barbells, plates, dumbbells, kettlebells, a squat rack, bench, pull up bar, boxes, bands, and space for jumping, sprinting, and other athletic movements. Access to conditioning equipment such as an air bike, rower, and SkiErg is also needed throughout the program. You do not need access to traditional selectorized or cable machines to complete HPM.
Delivery
Your Program.
In Your Pocket.
Your complete HPM training experience is delivered through CoachRX, giving you your programming, exercise instructions, sets, reps, rest periods, conditioning, warmups, cooldowns, and progress tracking in one place.
Strength. Conditioning. Progression. All programmed.
FAQ
Questions.
- Where do I access my training?
- Your program is delivered through the CoachRX app after enrollment. Effort² writes and progresses the training; CoachRX is how it reaches you.
- What equipment do I need?
- HPM is designed for a fully equipped gym. You'll need access to barbells, dumbbells, benches, squat racks, pull up bars, boxes, bands and other standard strength equipment, along with conditioning equipment such as a rower, SkiErg or air bike. A well equipped CrossFit or strength and conditioning gym should have everything you need.
- How many days per week is HPM?
- HPM includes three programmed strength and performance training days per week. The program is designed to leave room for running, conditioning, sport or other training goals without forcing you to choose between them.
- How long is the program?
- HPM is a 30 week progressive training program designed to develop multiple athletic qualities over time. The program moves through structured phases focused on hypertrophy and strength, force production, power, speed and overall performance, with assessment and recovery built throughout.
- Do I need to be an experienced lifter?
- You don't need to be an advanced athlete, but HPM is best suited for someone who already has some familiarity with strength training and basic gym movements. Exercise demonstrations and programming guidance are provided through CoachRx, but the program is not designed as a learn to lift from scratch program.
- Can I still run or play my sport while following HPM?
- Yes. That's one of the reasons HPM exists. The program is designed so your strength and performance training can support running, recreational sports and other athletic goals rather than competing with them. You can continue your other training alongside HPM while managing your overall workload and recovery.
Enrollment
Train For More.
Start HPM.
Training is delivered through CoachRX. After enrollment, you’ll receive access to your program through the CoachRX app.
Effort Counts Twice.