Here you can find answers to many frequently asked questions regarding Athlete 20XX. If you need more help, don't hesitate to contact us!
Nothing stops you from doing that, but we don't recommend this. Athlete 20XX is a stand alone training program and will work amazingly well as long as you give it your full focus.
If you really want to do different styles of training / workouts other than Athlete 20XX, we recommend you do this on rest days or continue doing it after you have mastered the Athlete 20XX program.
Generally speaking, it's better to focus on 1 thing and do it well than to focus on many things at once.
The flow movement workouts of Movement 20XX are beneficial and effective when combined with Athlete 20XX. They can be done on Athlete 20XX rest days or as a warm up, but in the beginning, we recommend taking a break from movement training and focusing solely on Athlete 20XX at first.
One option would also be to change the program every week. 1st week you would do Athlete 20XX, 2nd week Movement 20XX, 3rd week Athlete 20XX etc.
What is Movement 20XX? It's our other program, click here to find more information.
Although we recommend following the schedule, it's possible to move the days as you feel like it. For example, it's okay to do the Monday workout on Saturday or Wednesday if that suits you better. Just try to get all the 4 workouts in a week and have enough rest days.
If you don't have time for 4 workouts per week, you can combine the upper body workouts together or the leg workouts together. This way you will have only 2-3 workouts per week. In this case, just reduce the sets 1 per exercise to keep the workout moderate unless you really want to do them all.
We recommend you start again from the beginning (phase 1). By repeating Athlete 20XX over and over again, you will build layers to your athletic performance and physique. Athlete 20XX is a system that never grows old.
You can take breaks every now and then to do something else but returning back to Athlete 20XX will always be a good idea.
Also, just finishing the weeks is not necessarily a sign of mastery! Your form and execution should match the demonstrations. If not, then you have some more work to do!
If you want to do more core work or target different parts of the body (like forearms and biceps etc.), this is fine to do as long as it's done after the Athlete 20XX workouts.
Adding isolation exercises can be beneficial but it is not 100% needed unless you are an advanced athlete. If you have clear weaknesses or imbalances, then adding specific exercises is a good idea.
Patience. I would recommend completing both phase 1 and phase 2 again. Phase 2 is not a walk in the park and mastering the exercises should take time. Jumping to the phase 3 before mastering phases 1 & 2 is not a good idea.
The better you master each phase, the better results you can expect. Although each phase is a 4-week program, the program can and should be repeated as many times as necessary.
A barbell can typically be replaced with 2 dumbbells or kettlebells although it won't be 100% same. This is a viable substitute but we would recommend using a barbell with the barbell exercises, if possible.
The answer is no. Heavy lifting is mostly good for your ego and that's it. There is a reason why most top-level athletes use light weights and it's because they are training to produce results and not to impress others.
The exercises in Athlete 20XX when done correctly with the right form and with the lighter weights not only produce better results but also keep your form in check.
The gains in strength and muscle should be better, you will not hurt your joints and you should develop your mobility and stability at a much better rate. Personally, I only use light weights with myself and my clients. Lifting heavy is mostly good for showing off or to test how strong I have become.
You should experience some nice results in your form, performance and maybe even in your physique just a few weeks after starting Athlete 20XX. Real results take time though but the more consistently you follow Athlete 20XX, the better results you can expect.
Phase 1 should be fine for you to do and it can really aid with fat loss and weight loss as long as you stay consistent and work hard! Mostly phase 3 is for fit individuals because the training is very hard and intense.
If you are out of shape, phase 1 will get you in shape!
However, Athlete 20XX is not the program for absolute beginners (Movement 20XX is better for this). You should be able to do 10 bodyweight squats and 5 push ups (knee push ups or incline push ups against a bench are OK as well) before starting Athlete 20XX.
If you can follow a typical workout routine, you should be able to follow phases 1 and 2. Athlete 20XX can tremendously help with joint pain because the exercises have been designed to improve structural balance, posture and joint health.
Once your joint pain has disappeared (it's possible) and you have completed phase 2, you can try phase 3 with your bulletproof joints.