Kaizo

with the award-winning Kaizo X virtual fitness program

Live Healthier. Grow Stronger. Be Happier.

From $99

to $79/ONE-TIME FEE

  • Increased mobility
  • Exponential strength gains
  • Better form & posture Improved Confidence
  • Convenience from your home on your schedule on demand
  • Lose unwanted fat
  • Improved Mood
  • Look fit
  • Evidence-based Program
  • Supplementary Exercise Options to Promote Healing and Strength

What You Can Expect from the
Flagship fitness Program

Welcome to the KX Flagship Fitness Program!

The KX Flagship Fitness Program is a program that we have designed specifically to improve your movement foundation so you can build strength and be pain free for years to come!

We program based on the values we have adopted from years of experience coaching people just like you and this document was created for you to better understand those values, our terminology and how to navigate through your training experience with us.

Below you will find out what sets our program apart and what to expect with our 12-week program.

The Way You Do Something Is As Important as What You Do

Our KX Flagship Fitness Program is a 12-week system that has been built off six foundational movement patterns.

This will provide you with enhanced mobility and better posture and mood outlook. As we like to say, this program will make you “feel taller.” Quality movement is medicine. We create stronger and more fit humans.

WHY FUNCTIONAL MOVEMENT IS IMPORTANT FOR YOU

Functional movements set the stage for long-term strength, performance, and growth. We will be loading, progressing, and challenging these movement patterns in combination with other training techniques to provide the ultimate form and function for your body.

SIX FUNCTIONAL MOVEMENT PATTERNS YOU WILL LEARN:

1) Squat

2) Hip Hinge

3) Lunge

4) Upper Body Press

5) Upper Body Pull

6) Loaded Carry

BENEFITS OF LEARNING THESE 6 FUNCTIONAL MOVEMENTS:

  • Increased Mobility
  • Better Posture
  • Enhanced Fat Burn
  • Enhanced Mood
  • Muscle Growth
  • Improved Balance

OVERVIEW

OF the KAIZO X 12-WEEK FOUNDATIONS PROGRAM

KX Foundations was designed to take you through a 12-week effective and progressive strength program over the course of 12 weeks. It is a great way to start to build your foundation for any fitness endeavors you may have after the 12 weeks!

Throughout KX Foundations you will build or rebuild a strong foundation, increase your strength and mobility, become more resilient to injury, and accomplish things you have always wanted but never thought were possible. Always wanted to do a chin up? Squat pain free? Just wanted to feel better and overall stronger? KX Foundations can help jumpstart your fitness journey!

Every 4-weeks builds on the previous 4-weeks, and each month of training has a slightly different focus than the last so that you continue to make progress for the entire 12 weeks, while still holding true to our values of training every aspect of fitness within the program (squat, hinge, lunge, upper body push/pull, loaded carries).

After the 12 weeks of programming, you can repeat the entire 12-week cycle one more time or continue to train with us by having a CUSTOM-built program for your goals & level of fitness. Many people choose the route of having a custom program because of the amazing results they see & feel after 12-weeks of consistent training!

This is what you will need or the gym you are a member of should have to do this program:

  • Power Rack/Squat Rack
  • Specialty Bars-Trap/Hex Bar
  • Barbells
  • Dumbbells
  • Kettlebells
  • Cables
  • Bands
  • Foam Rollers

    During each month you will have access to real-time resources from us to help you complete your training with the best results:

    An introductory document discussing the details of the upcoming month of the program

    Videos of each of the exercises in the program

    Here’s the type of daily exercise videos you can expect as a part of your training with us.

    Month 1 (Weeks 1-4) Overview

    Month 1 is designed to (re)build a foundation of all qualities of fitness that you can use to develop more specific qualities as the program progresses. In this month you can expect:

    • Improved mobility

    • To develop a foundation of strength and work capacity

    • To build and enhance fundamental movement patterns

    • A (Re)Introduction to training all qualities of fitness

    (Insert Month 1 spreadsheet here)

    Month 2 (Weeks 5-8) Overview

    Month 2 is designed to build upon the last 4 weeks of training and further drive the foundations! In this month you can expect:

    • Continue to improve mobility

    • Progress some of the foundational lifts

    • Reinforce the fundamental movement patterns

    • Increase time under tension for some of the movements to increase strength

    (Insert Month 2 spreadsheet here)

    Month 3 (Weeks 9-12) Overview

    Month 3 is a progressive strength month designed to build and enhance strength while maintaining a high level of fitness through fewer repetitions but more intense loads. In this phase you can expect:

    • (Re)introduction and progressive variations of strength lifts (Squat, Bench Press, and Deadlift)

    • Increased level of single-leg strength training

    • Training at higher loads than the last 8 weeks

    (Insert Month 3 spreadsheet here)

    Testimonials

    I first started with Lothar with physical issues due to practicing dentistry for 38 years. He thoroughly evaluated me and set out a detailed plan of helping me regain lost mobility and fitness. I can definitely say that I’ve had a terrific experience with Lothar and would wholeheartedly recommend him to anyone, regardless of age.

    Mark G.

    Lothar has a very balanced approach to ensuring strength & mobility are maintained and enhanced. Starting with my initial assessment we have methodically focused on range of motion and asymmetries specific to my body. I can frankly say I’m much stronger now than when I first started with him about 4 years ago. Highly recommend working with Lothar to anyone looking to build strength in a systematic and consistent manner.

    Brinda D

    FAQ’s

    Do you need specific equipment?

    The program does include a variety of exercise equipment such as barbells, dumbbells, kettlebells, bands, and medicine balls. Most well-equipped gyms these days should have all this equipment. This is not a simple body weight program but can be performed in a home gym. We avoid the use of a lot of specialty bars and equipment to assure the program is achievable for a wide variety of people. 

    Many of the exercises will have variations if you don’t have all the equipment. If you don’t have access to a specific piece of equipment, just modify it with some of the exercises in the Modify guide.  

    If you have to travel during the program, you can often find adequate substitutes for equipment in hotel gyms, or maintain your progress with bodyweight versions of the exercises. 

    How long should the workouts take?

    All of the workouts are designed to be able to complete in an hour. You may find that in the first week of any new month you take a little longer because you have to learn a new warm-up and new exercises and that’s totally fine. We also know from experience coaching a wide array of individuals that the amount of time it takes you to complete a workout can vary based on your own personal fitness level and tendencies in the gym. 

    How much weight should you use?

    When in doubt start light and ramp-up. For any major exercise we recommend, 1-2 warm-up sets to groove the movement and feel out what weight is appropriate for you. Take note of how you feel at the end of your sets. Could you have done maybe 1-2 more reps? Perfect. 3 or more? Go up! 

    Can I workout extra if I want to?

    We suggest you try not to add any strength training to the workouts. We have designed the program to be comprehensive and progressive. If you overload a certain area, it may limit you in future progressions. Other fitness activities, like running, cycling, and yoga are great additions. If you specifically have to do some sort of corrective exercises for your specific situation, that’s absolutely fine, add them to your warm-up. If you want to do anything additional to these workouts, pick a couple of the conditioning workouts each week, especially if your main goal is fat loss. 

    How long does the program last?

    The KX Foundations program is a 12-week program. The focus and structure of the program are about building a functional foundation especially if you are new to weight lifting or coming off an injury.   

    After the 12 weeks of programming ends, many people decide to continue training with us by purchasing a CUSTOM online program created by our world-class strength coaches.  

    What if I’m currently injured?

    It’s hard to say without knowing the specifics of the injury. We recommend you get cleared by your physician prior to starting any training or exercise routine. We try to list progressions and regressions for each of the main exercises to make them as applicable as possible to a wide range of people. But we always look to get clearance from a medical professional before beginning any exercise program, and that includes checking with a healthcare provider if you have a history of long-standing or acute injuries. 

    What if I’m just getting back into fitness?

    All of the major movements have a regression to make it easier (review Modify guide), but you can also cut down the sets (for example from 3 sets of 10 to 2 sets of 10) and the frequency of the program (for example from 3x per week to 2x per week) during the first couple of weeks of the program as you get started. 

    I’ve been training some time now, is this program enough for me?

    The answer is it depends, if you are just looking to get stronger and have an even greater foundation of strength & mobility then do this. Even if you’ve been training for some time, we’ve noticed that many people do not have a comprehensive program that includes mobility, agility, power, strength, and endurance training. Then, we’ll add more advanced periodization and set/rep schemes to help you achieve new goals. We’ll also offer advanced progressions of the main exercises to assure they are challenging. 

    This program is 3 days long, what if I can only do 1-2 per week or I want to do more?

    The program can be performed anywhere from 1-4x per week based on your schedule. For optimal results, we recommend you perform the program 3 times per week. If you are new to training, you can start at 2x per week and move up when you feel more comfortable. 

    For those doing other types of non-strength-based training, like running, cycling, or yoga, the program can be performed 1x per week as a strength adjunct to your other activities. 

    A couple of ways to modify the program for 2x/week: 

    Continue to rotate through the normal training schedule as follows 
    Week 1 – Day 1, Day 2 
    Week 2 – Day 3, Day 1 
    Week 3 – Day 2, Day 3 
    Week 4 – Day 1, Day 2 
    Depending on your fitness level, you may be able to combine the 3-day program into two denser days. If you do, we suggest prioritizing the strength training by keeping a balance of movement patterns on each day and then supplementing with one or more of the energy system options based on time and how you feel.

    additional resources

    NUTRITION RECOMMENDATIONS

    Click the link below to get started on your nutrition! After you click the link you will be taken to the precision nutrition web page. Simply scroll down until you see this:

    (Insert image here)

    Click the get started button and follow the instructions. After completing the questions, you will receive an email PDF on what you should do for nutrition!

    https://www.precisionnutrition.com/nutrition-calculator

    i

    ALTERNATIVE EXERCISE GUIDE

    This database was created to give you a simple, effective way to modify exercises within each movement pattern either up or down to meet your current needs. Every movement pattern has its own section with video demonstrations for each exercise listed.

    It’s important to note that there are dozens of other variations for each pattern listed and these lists are not meant to be all-inclusive, but rather a generalized roadmap for progressing and regressing.

    Here’s are more types of exercise you can expect as a part of your training.

    HIP HINGE

    Hip Hinge w/ Dowel Rod

    Goat Bag Swing

    Kettlebell Deadlift

    DB Deadlift

    Trap Bar Deadlift

    Conventional Deadlift

    Sumo Deadlift

    SQUAT

    TRX Squat

    Counterbalance Squat

    Squat to Box

    Goblet Squat

    2KB Front Squat

    Front Squat

    Back Squat

    VERTICAL PUSH

    Hands Elevated Yoga Push-Up 

    Yoga Push-Up 

    Tall Kneel OH Press 

    ½ Kneel OH Press 

    Standing OH Press 

    Standing 2-DB OH Press  

    Barbell OH Press 

    HORIZONTAL PUSH

    ½ Kneel Cable Press 

    DB Floor Press 

    DB Bench Press 

    Barbell Floor Press 

    Barbell Bench Press 

    HORIZONTAL PULL

    ½ Kneel Cable Row 

    Standing Cable Row 

    1-Arm DB Row 

    TRX Row 

    TRX Inverted Row 

    Chest-Supported Row 

    Barbell Inverted Row  

    DB Bent Over Row 

    Barbell Bent-Over Row 

    VERTICAL PULLING

    ½ Kneel 1-Arm Pull Down 

    Tall Kneel 2-Arm Pull Down 

    Band Assisted Chin-Up 

    Chin-Up Iso Holds 

    Negative Chin-Up 

    Chin-Ups 

    Weighted Chin-Ups 

    LUNGE PATTERN

    TRX Split Squat  

    Split Squat Iso Hold 

    Split Squat  

    Reverse Lunge 

    Forward Lunge  

    Rear-Foot Elevated Split Squat  

    Front Foot Elevated PRESS 

    SINGLE-LEG HINGE PATTERN

    Cook Hip Lift 

    1-Leg Glute Bridge 

    1-Leg Hip Thrust 

    Wall Press 1-Leg RDL  

    Reaching 1-Leg RDL 

    Goblet 1-Leg RDL 

    Contralateral 1-Leg RDL 

    2KB RDL 

    Barbell RDL 

    SAMPLE LESSON

    Below is a snapshot of what your day 1, week 1 would look like.

    Order

    All exercises are labeled in order in Tri-sets (groups of three) or larger groups.

    The number that comes first indicates a grouping and the following letter indicates the order within the group. For example:

    • A1. CMJ or Snap Down

    • A2. TK Med Ball Chest Pass

    • A3. Hardstyle Plank

    • B1. KB Deadlift

    • B2. Single-Leg Lowering

    • B3. Hip Flexor Iso Hold

    • C1. Split Squat

    • C2. Chin-Up or TK X-Pulldown

    • C3. Bird-Dog Iso Hold

    • D1. Push-Up or Hands Elevated Push-Up

    • D2. Lawnmower Row

    • D3. TK Anti-Rotation Hold

    This indicates that the CMJ or Snap Down is to be done first. After that, TK Med Ball Chest Pass and lasty the hardstyle plank. You would perform the A group in that order for the prescribed sets which is 3 sets on this case.

    SETS

    How many rounds of a particular exercise you will do.

    It’s not uncommon to see the number of sets progress from week to week as your capacity improves so that we can provide a greater stimulus. In some cases you’ll see us write ‘ 3-4 ‘ for example. In this case we leave the number of sets open to fit your needs and time constraints.

    REST

    How long to rest between sets or exercises.

    Going back to ur example with Day 1, Week 1. You would perform A1, A2, and A3 in succession and then finally rest up to 60 seconds. Once the 60 seconds are up, you can go back to A1. You do not need to rest up to 60 seconds and if you need a little bit more time than 60 seconds that is fine too ?.

    If no rest is noted after an exercise, rest ‘as needed’.

    INTENSITY 

    We will often denote intensity in one way:

    • A Rate of Perceived Exertion (RPE)

    We find that with in-experienced lifters, larger groups and individuals who don’t have a clear idea of their current training maxes that RPE allows for greater individualization as well as auto-regulation based on how you feel on a given day.

    RPE described:

    We use RPE as a guide to limit the frustration from forcing specific training numbers based on a percentage and allow you to select weights based on how you feel in a given session, on a given set. Keep in mind that perfection is not necessary, being a few pounds under or over a desired intensity in a single session is not as important as the cumulative effect of long term training.

    We rate RPE on a scale of 6-10 and you’ll find we often live in the 7 to 8 range. Below is a chart you can follow to understand the subjective feel of a given RPE as well as a percentage chart showing a general association with different intensities so that you can estimate your weights as you get started.

    Subjective Rating of Perceived Intensity Chart
    (pop-up)

    ABBREVIATIONS

    Tempos:

    This is the speed at which you’ll perform each repetition. In the below snapshot of Day 2, Week 1 you will see 3 seconds going down for B1 (Goblet Squat). This means that you will do a 3 second count as you go down into the bottom of your squat.

    (Insert Chart here)

    Other Abbreviations:

    You may also see the following abbreviations:

    • ISO = Isometric, or hold at the midpoint of the lift

    • ECC = Eccentric, or the muscle lengthening portion of the lift

    RECORDING WEIGHTS

    Recording your weight is not only a great way to track your training and progress week to week, but it can be an incredible eye-opener when you look back a couple of months at how far you’ve come. We tend to lose sight of the big picture over time so having these records can really put things in perspective.

    We encourage you to track the weight as well as your associated RPE, particularly for main lifts. Like we said before, it’s okay if your chosen weight misses the mark slightly in terms of the given intensity. Making a note after the fact will serve as a good reminder for the following weeks and help you refine your ability to regulate your training as you progress.

    We encourage you to print out the attached PDF for each training month and track your weights and RPE each week on the sheet under the columns labeled with ‘Recorded’

    (Insert Chart here)

    We also find that some of our clients like to use a journal and handwrite their workouts and weights used for each session. This is totally acceptable as well!

    CONDITIONING OPTIONS

    Selecting Fat loss or athletic performance option:

    Your conditioning options are designed to fill the gaps of energy systems that are not well developed with strength training alone, but play a huge role in terms of health, recoverability, and body composition.

    (Insert Chart here)

    We have provided two unique options to choose from based on your preference and equipment access. Our suggestion is to choose the option that aligns with your goals.

    If you are looking to improve body composition and lose body fat, go with the fat loss option. If you are a weekend warrior or are involved in recreational sports, try the athletic performance option.

    Disclaimer

    The information offered in this book is for educational purposes only; the reader should be forewarned that there is an inherent risk assumed by the participant with any form of exercise or physical activity. With that in mind, those participating in strength and conditioning programs should check with and obtain clearance from their physician prior to beginning such activities. It is imperative that anyone participating in these activities understands that such training initiatives may be dangerous if performed incorrectly; additionally, they may not be appropriate for everyone. The author assumes no liability for injury; this manual is purely educational, as to guide those already proficient with the demands of such programming.

    In-Person Training Locations:

    3925 Chain Bridge Rd Suite 101, Fairfax, VA 22030, United States.
    827E Rockville Pike, Rockville MD 20852, United States.

    1 703-890-2222
    1 301-251-2777