Welcome to HyperFit USA Programming. My name is Doug Chapman, owner and head coach and owner of HyperFit USA.
Doug Chapman, Bio
Doug founded HyperFit USA in Ann Arbor, Michigan in 2003. HyperFit grew out of Doug’s personal training business and led to his nationally known boot camp program, HyperFit Boot Camp. Doug became involved with CrossFit in 2004 and affiliated as one of the original affiliates as CrossFit Ann Arbor in 2005. (Doug helped build the old school) Doug credits Coach Greg Glassman with changing his life and helping him improve the quality of life for thousands of his clients. Since, 2005 HyperFit has been recognized one of the top affiliates with uncompromising standards in teaching movement and organizing training – he has centered HyperFit training on the CrossFit Mantra: Mechanics, Consistency, and Intensity. Doug was a part of the CrossFit Level 1 Staff into 2014. Doug reluctantly became involved with competitive CrossFit training in 2009, due to pressure from top coach and great friend Skip Miller of Front Range CrossFit. Since 2009, Doug has been programming for athletes producing over 40 appearances at the CrossFit Games placing seven on the podium. Doug holds regular training camps at HyperFit and on the road developing coaches and athletes. In 2014, Doug became the head coach for the Miami Surge, a professional Grid team.
Doug’s Background: He began his career as a collegiate wrestler earning All-American honor three times. Doug competed and coached post-college. He is a certified certification junkie. The list of training and coaching certifications leads to the breadth and depth the programming he writes. Here is short menu of Doug’s coaching development: CrossFit L1, L2, Kettlebell, Weightlifting, Gymnastics, Mobility, Endurance, Barbell, Football, Powerlifting (Louis Simmons), CF Powerlifting, POSE Running L1/L2, USAW Sports Performance, USAW L1 Coach, USAW Senior Coach, Russian Kettlebells (RKC), IKFF Kettlebells, PNF Certification, Master BOSU, TRX Suspension Trainer, Cooper Institute, A.C.E., AFFA and more he can’t remember. Doug is a constant student of human performance.
Doug’s current and alumni athletes include: Julie Foucher, Chyna Cho, Neal Maddox, Brooke Wells, Nick Urankar, Jon Pera, Shawn Ramirez, Frank Wray, Merrill Mullis, Ron Ortiz, Chris Weir, Freddie Camacho, Camille Leblanc-Bazinet, Jacob Heppner, Lindsey Valenzuela, Nicole Holcomb, Shana Alverson, Marcus Hendren, Emily Friedman, Jennifer Smith, Courtney Modecki, Eric Bartlett, Shellie Eddington, Mary Gilleland, Ryan Taylor, Christine Watts, CrossFit Grandview, CrossFit Naptown, HyperFit USA. L1 Staff Alumni: Julie Foucher, Joe DeGain, Nicole Christensen, Joey Dill, Andrew Charlesworth, Kim Bozman. There are too many regional athletes and teams to list.
Doug’s Mission: Is unchanged from the beginning, to help people actualize their fitness potential and positively impact each person’s quality of life. The goal may be the podium at the games or to lose 100 pounds or recover from a double knee replacement or make sure their golden years are golden. Doug’s client’s goals become his goals. The concept Greg Glassman purported that the needs of our Olympians and senior citizens differ by degree, not kind leads to the programming and coaching he does. A games athlete’s General Physical Preparedness (GPP) training is someone else’s scaled fat loss workout. The mission is to provide people with the opportunity to work to perform their best. No compromises, no excuses just focused results.
How the program works: The programming centers on some basic vectors of training. The first is GPP - Everyone should be doing some sort of general physical preparedness. The non-GPP side of the training has several coherent vectors of training: Gross Strength - Simply put - low skill strength training (DL, FSQ, BSQ etc). Applied Strength - Skill based strength training (Snatch, Clean, Jerk etc). Gymnastics - Developing three basics areas in gymnastics strength, stamina and focused skills). Gross Conitioning - pushing, pulling, dragging, carrying and sprinting. Weaknesses Tracks - Every athlete has a weakness that can be improved.
We break the training down into four tracks:
- Level 1: Beginners (GPP + Strength)
- Level 2: Developmental (GPP + Strength + Conditioning)
- Level 3: Intermediate (GPP + Strength + Conditioning + Weightlifting)
- Level 4: Competitor (GPP + Strength + Conditioning + Weightlifting + Gymnastics + Plyometric)
- Beginning Athlete: $49
- Developmental Athlete: $79
- Intermediate Athlete: $109
- Competitive Athlete $119
Motivated People Only: By training here, you agree to give 100% of what you have. There are no excuses or second chances. Everyday, every moment is an opportunity to excel, to be more, to achieve your best. Do not squander your time by going through the motions. Train hard and get results. At the end of the day, look in the mirror and ask yourself if you gave your all. If you don’t have that level of commitment, don’t waste your time or ours.
Programmed by Doug Chapman
Quick answers to some common questions
What do all these abbreviations stand for?
AMRAP - As Many Rounds/Reps As Possible AS - Air Squat BB - Barbell BBC - Barbell Complex BOR - Bent Over Row BP - Bench Press BSQ - Back Squat C2B - Chest to Bar Pull-Ups CL - Clean CL & J - Clean and Jerk DB - Dumbbell DBPJ - Dumbbell Push Jerk DBSN - Dumbbell Snatch DBTH - Dumbbell Thrusters DL - Deadlift DU - Double Unders E3M - Every 3 Minutes EMOM - Every Minute on the Minute FGB - Fight Gone Bad FSQ - Front Squat G2O - Ground to Overhead GHD - Glute Hamstring Developer HAP - Heavy As Possible HHCL - High Hang Clean HHSN - High Hang Snatch HHPSN - High Hang Power Snatch HPCLN - Hang Power Clean HRPU - Hand Release Pushups HSPU - Handstand Pushups J - Jerk K2E - Knees to Elbows KB - Kettlebell KBFSQ - Kettlebell Front Squat KBTH - Kettlebell Thrusters MBCL - Med Ball Clean MC - Mountain Climbers ME - Max Effort METCON - Metabolic Conditioning MSCL - Muscle Clean MSSN - Muscle Snatch MU - Muscle Up OHS - Overhead Squat OTM - On the Minute P - Press PCL - Power Clean PCL&J - Power Clean & Jerk PJ - Push Jerk PP - Push Press PPULL - Panda Pull PR - Personal Record PU - Push Up / Pull Up RDL- Romanian Deadlift RM - Rep Max RX’d - Prescribed Weight S2O - Shoulder to Overhead SDL - Sumo Deadlift SDHP - Sumo Deadlift High Pull SJ - Split Jerk SN - Snatch SNBAL - Snatch Balance SNDL - Snatch Deadlift SQSN - Squat Snatch SU - Sit-Up T2B - Toes to Bar TH-Thrusters TGU - Turkish Get-Up TNG - Touch and Go WB - Wall Ball WOD - Workout Of the Day
How many days a week should I train?
Our training days are Tuesday, Wednesday, Friday, Saturday and Sunday.
Why is there still something programmed on “rest” days?
Active rest includes usually a 10k row one Mondays and 5k row on Thursday. The idea is to row at an easy pace, sweat and recover. After the row, many athletes take an hour to stretch, mobilize and stabilize.
Can I scale the programming to meet my abilities?
Of course. All athletes scale at some point or another. Any time your technique is not pristine, you need to scale.
What days each week should I be taking as rest days? Can I change these to fit my schedule?
Monday and Thursday. You may change the days around to meet your schedule. But maintain a two on, one off, three on one off schedule if possible.
Does all of the training for each day need to be done at one time or can I split it up between two different training sessions?
A lot of how you do your training is up to you. Some athletes do it in one block, others, two or three workouts.
What should I do if I’m unfamiliar with a certain movement?
Email firstname.lastname@example.org - we may have video or explanation for it.
How do I know what weight to start at on the strength/accessory work?
The loading for all your target lifts should be challenging to as a max for the rep scheme. i.e. If you are attempting a 3 rep max lift, you should struggle to make the lift but without a degradation of technique.
How often should I video my training?
Constantly and persistently. Mastery of movement requires feedback. Make sure you are scrutinizing your basic movements as much as your skill based movements.
There is no free programming available