Elite Workout Programs

Two weekends ago I traded my barbell for a pair of heels. It was a last-minute decision, but a good one.

Whether you're a "clean slate," have taken time off, or simply lack training experience, Bret Hamilton's beginner workouts can help you build a base of stability, mobility, balance, and strength.

PHASE 1 is designed to build a good base of work capacity and strength by manipulating volume and intensity in the early off-season, away from important competition.

Cycle eleven of the bodyweight workout series focuses on developing balance and strength with the use of one-limbed movements.

Firefighting requires a unique set of skills and physical abilities. Build the stamina, strength, endurance, and power you need to perform in physically and mentally demanding situations.

Cycle eight of Frogman workouts helps you push your endurance in the water while handling objects and navigating obstacles.

Gymnasts have not only amazing strength, but incredible flexibility. The fourth cycle of Breaking Muscle gymnastics workouts increase your strength and flexibility while boosting muscular endurance.

This cycle of kettlebell workouts focuses on increasing coordination, explosive power, core strength, and overall conditioning while protecting joint mobility.

Cycle 9 of the Mature Athlete workouts is a unique 24-week fitness program. Weeks 1-12 focus on winning a Master's swimming event. Weeks 13-24 emphasize winning a 5k run event.

The third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

Whether you want to join Special Forces or train at this level, this nine-month program uses an intelligent progression incorporating injury-proofing, strength, stamina, and toughness training.