HYPERSTRIKE - The Leader in Online Fitness, Nutrition & Training

What makes HyperStrike different from other online fitness sites?

There is no "standard" HyperStrike program. We develop a customized workout program specifically for you based on your current physical condition, your goals and your abilities. Plus, HyperStrike has a growing database of animated video clips and resource library for your reference.

Can our sports team join HyperStrike?

Yes! Have each member sign up individually for the sports-specific program you want.

Can I workout with a friend?

Yes! Since HyperStrike is an online program, you can both join and workout - whether your friend is down the street, or across the country!

I just want to lose weight, not become an athlete. What should I do?

Choose the HyperStrike Lean program which is tailored to weight loss. After you reach your desired weight, continue with our Fitness program to keep your body healthy, firm and toned.

How do I know I am performing an exercise correctly?

Our Exercise Lab has instructions & animated videos to show you exactly how to perform each specific exercise.

How long will it take before I see some results?

In our experience, you can start to see results within 15 workouts. Our workouts are constantly changing to keep you interested and motivated, and avoid "plateauing."

Can I do my workout at home, or do I have to go to a gym?

Our searchable database lists all of the equipment or tools you need to perform an exercise. You can choose from exercises that used the equipment you have on hand. Or, print out your workout and take it to the gym with you!

How can I stay interested in working out?

Ask a friend to join HyperStrike, too, and workout together. Find more information and motivation by reading some of the articles in our database. Keep focused on your goal and notice how healthy, fit and energetic you become by staying on your path.

I need to build up strength in my lower back and legs. What exercises should I do?

Our Exercise Lab has a 'search' function to target specific muscles or results. You can view the list of exercises and animations from the main page.

How much weight should I use?

HyperStrike recommends performing each set with a weight that allows you to perform the suggested number of reps using proper technique. That means you may initially need to try several different weights before you find the right one. To see results you need to push yourself. Your muscles will adapt very quickly and if you use the same weight/load over and over again you will not progress.

What should my heart rate be for Cardio/Conditioning exercises?

If you are a beginner training for fitness you may want to use an age-based percentage of your maximum heart rate. The formula is:

1. Heart Rate Max = 220 minus your age
2. Age predicted Max x Training Zone (55%-75%)
3. Example: 220 - 35 (Age) = 185 bpm
   1. 185 x 0.55 = 101 bpm
   2. 185 x 0.65 = 120 bpm
   3. 185 x 0.75 = 139 bpm
   4. In our example above the person's heart rate should be between 101 to 139 beats per min (bpm).

If you are more advanced and training for performance you may want to use your Heart Rate Reserve (HRR) for a more personalized approach. The formula is:

1. HRR = Heart Rate Max - Resting Heart Rate (RHR)
2. HRR x Training Zone (55%-75%)
3. Example: RHR = 70 bpm
   1. 220 - 35 (Age) = 185 bpm
   2. 185 - 70 (Resting HR) = 115 bpm
   3. 115 x 0.55 (Low Intensity) + 70 (Resting HR) = 133 bpm
   4. 115 x 0.65 (Moderate Intensity) + 70 (Resting HR) = 144 bpm
   5. 115 x 0.75 (High Intensity) + 70 (Resting HR) = 156 bpm

Should I alternate between Strength and Cardio days?

How you schedule your weekly training depends on your goals and free time. All HyperStrike workouts can be performed back-to-back. We have structured our workouts to balance development between muscle groups and energy systems. With HyperStrike you do not need to keep track of which muscle groups you are training on specific days of the week. All of the "best-practices" in program design have been incorporated into the HyperStrike workouts for you.

Can I do cardio and weight lifting on the same day?

HyperStrike Trainers recommend scheduling two days per week of strength training and 2 days per week of cardio/conditioning. This schedule has produced excellent results with clients at our California facility. Of course if you are an endurance athlete you will want to schedule more cardio/conditioning. If you are in the performance program you may require more strength training days and fewer conditioning days. The great thing about the program is it can be precisely manipulated to your specific goals.

Try alternating training days between strength and cardio/conditioning. It's best to approach your strength training days with focus and intensity. If you include cardio work on your strength days you may be too fatigued to achieve quality in your cardio session.

What's the recommended pattern of scheduling strength and conditioning days?

Tailor the HyperStrike program to your individual needs. We've taken the guess work out of fitness and program design. Forcing an unrealistic training schedule on our members wouldn't be the right approach. The HyperStrike calendar allows you, your personal trainer, coach or training partner to manually adjust the training days to your specific needs. Here are some recommendations:

• Lean Program - 2 Strength / 4 Cardio/Conditioning
• Fitness Program - 3 Strength / 2 Cardio/Conditioning
• Performance Program - 4 Strength / 2 Cardio/Conditioning

Browsers and resolutions

HyperStrike is created in xhtml 1.0 for a resolution of minimum 1024x768 px. Supported browsers are Internet Explorer 6+, FireFox 1.5+, Opera 8.5+ on PC and Safari 1.2+ on Mac. Although our site may work perfectly, we can not guarantee "look and feel" or functionality for other or older browsers.

Plug-ins

HyperStrike animations requires the free plug-in Flash version 8. Download flash here.

Security settings - Sign-in problems

In order to be able to sign-in you browser needs to be set at the "normal" security level. Higher security might prevent the session that allows the user to sign-in. Security is normally adjusted in the browsers internet settings. Consult your browsers "help" feature to get further instructions.

How do I cancel my subscription?

For complete cancellation instructions, please refer to the How To Cancel page.

Why do I not have a cancel subscription link?

You may have already cancelled your subscription, or you were a HyperStrike customer prior to September 28, 2006. Check the "My Profile" page to see when your next billing date is scheduled or if no billing date is scheduled.

How do I unsubscribe from your emails?

Click on the "unsubscribe" link located in any email that we have sent to you.

Why did HyperStrike show up on my credit card before the end of my free trial?

As stated on the sign up form, your credit card was authorized for the full subscription fee at the time you submitted the sign up form. The notation you see on your credit card is an "authorization" charge, not a credit card charge.

How is My Program personalized?

Visitors take a step-by-step assessment that establishes where you now are in relation your goal and physical capacity. The assessment evaluates your training status, training background, and exercise history. It then determines the best type of training program, the length of the program and level of intensity you need.

How are my workouts organized?

Your workouts are organized into strength and conditioning sessions. Each session includes:

• Dynamic Warm-up exercises are performed first in the session.
• Exercises of high neurological demand are performed before those of low demand.
• Goal/Program specific exercises are placed before those of low priority.
• Compound movements are placed before isolation exercises.
• High-intensity exercises are placed before low-intensity ones.
• Exercises targeting stabilizers muscles are placed at the end of the sequence.
• Static Stretching exercises are places at the end of the session.

What is a Strength Training Phase?

In the HyperStrike training plan, peak physical condition is developed in six phases. The goals of each strength phase is increasing lean muscle mass, decreasing body fat, increasing work capacity and improving musculoskeletal fitness.

What is a Cardio/Conditioning Phase?

In the HyperStrike training plan, peak physical condition is developed in six phases. The goals of each cardio phase are decreasing body fat, increasing in work capacity and improving cardio-respiratory fitness.

What is an "energy system"?

The body's source of energy. The body has three energy systems. They are:

• The Phosphagen System - Provides short bursts of energy. Fatigues quickly, under 15 seconds, does not require oxygen, "anaerobic", or "without oxygen". Phosphocreatine converts to adenosine tri-phosphate (ATP) and is utilized for energy when required. Used for Power-based exercise.
• The Glycolytic System - Provides short to intermediate bursts of energy lasting up to three minutes. Uses glucose derived from the carbohydrates we eat to form glycogen. Glycogen is stored in the muscles and liver. It is converted to adenosine tri-phosphate (ATP) and utilized for energy when required. Does not require oxygen. By product is lactic acid which restricts conversion of glucose to ATP and prevents muscles from contracting. Used for power-endurance exercises.
• The Oxidative System - Provides long term energy for the body lasting up to three hours. This system uses oxygen, carbohydrates and fats as fuel. The rate of removal of lactic acid is faster than the rate of production which leads to longer exercise times. Used for distance exercises.

What is a "Set"?

A Set is the number of reps performed in sequence without resting.

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What is a "Rep"?

The number of Reps is the number of times you should perform an exercise within one set.

What does "Distance" mean in my Program?

Distance is how far an exercise should be performed for one rep or set.

What does "Duration" mean in my Program?

Duration is how long an exercise should be performed in seconds or minutes.

What does "Tempo" mean in my Program?

Tempo is the speed at which the exercise is to be performed within a rep or set. The actual speed of each rep defined as slow, controlled or explosive.

What is a "Rest Period"?

Rest Period is the period of time between the bouts of exercise. Your HyperStrike program includes rest periods based on your goal, the muscle groups trained and the recommended exercise intensity.

How long is one training phase?

One phase of 15 workouts takes approximately 4 weeks depending on the number of training days you select in the registration.

I'm an action sports athlete. Do you have a program for me?

Yes, the HyperStrike Performance Program was created for and used by a new breed of athletes competing in traditional, alternative and emerging sports. The majority of programs found in the Performance Program are for action sports.

I have been training for years with weights, but I have no experience with cardio training. Can still I use HyperStrike?

HyperStrike accommodates beginners to elite members for both strength and conditioning. This means you can be a "beginner" in cardio and classified as "elite" in strength training.

I am a multi-sport athlete. Can the HyperStrike Performance Program help me?

HyperStrike delivers training programs and exercises that are optimized for your primary sport. HyperStrike helps you improve your fitness and sports performance by moving you through a systematic and comprehensive training plan consisting of multiple phases. Each phase includes a set of objectives designed to induce positive adaptations needed to improve the Key Performance Factors required for your sport and position.

The exercises and training phases found in the HyperStrike Performance Program will also carry over to your secondary sports. At anytime you may change sports in the Create New Program Plan page.

I'm a coach. What can HyperStrike do for me?

HyperStrike is a powerful, yet amazingly simple, online training tool that lets you retain control of your athlete's strength and conditioning program. You can create, manage and deliver personalized sport/position-specific training programs from any computer with an internet connection. Here are some of the benefits you'll enjoy with HyperStrike:

• Organizes your training program. Athletes can access their program online.
• Saves you time. Athletes can view the exercises and drills included in their personalized training program before they arrive to practice.
• Increases participation and team building. HyperStrike is an affordable program that requires no special equipment.
• Improves performance. HyperStrike integrates science, research and experience into every program.

Why can't I freeze more than 30 workouts in my schedule?

Our staff of certified trainers and in-house advisory board is always on the lookout for new trends in exercise science and physical conditioning. By only allowing 30 workouts at a time to be "frozen" we are able to review, analyze, and incorporate any exercise science trend that our staff recommends into your future program. This way you are ensured to receive the most up-to-date, scientific sound exercise recommendations.

How can the HyperStrike Program accommodate beginner to elite members?

The patent-pending HyperStrike Training Engine? assigns each group a unique intensity progression that challenges the Advanced and Elite members more than Beginner and Intermediate level members. This means the workouts are always just right!

Can my family use HyperStrike?

Yes. HyperStrike is a powerful, yet amazingly simple, online training system that helps you encourage and empower your family while promoting excellent personal health, wellness and athletic foundations for life. Your family can access fitness and performance information in a clear, engaging and entertaining way from any computer with an internet connection. Currently, visitor's less than 18 years of age will not be permitted to join HyperStrike. In the near future HyperStrike will allow visitors 13 years and older to join.

When do I receive my HyperStrike program?

Right now! Your HyperStrike program is delivered in real-time to your computer. An Internet connection is all that is required.

Why HyperStrike?

The HyperStrike Online Personal Fitness system delivers you an affordable, complete solution for generating fun, productive and professionally designed individual and team fitness and performance training plans.

Is there any equipment I must have to use my HyperStrike Program?

You do not need any equipment to complete HyperStrike workouts. When you configure your workout program, you tell us which pieces of equipment you have access to, and we make sure to only give you exercises that fit your equipment requirements.