Ballistic Method 1n4g6f

Ballistic Method Jump training Plyometrics Throws Weighted jumps Absorption drills Acceleration is very dominant. Mass is low.

Speed-Strength Method Lifting movements with minimal load Loaded sports Movements Acceleration is dominant. Mass is low

Controlled Repetition Method Lifting exercises with moderate to near maximal loads (50 - 85%) Loaded sports movements performed at a controlled pace Mass is dominant. Acceleration is low. Strength-Speed Method Olympic lifts Lifting exercises against moderate loads (30 - 70%) Acceleration and mass are contributing equally.

Supra-Maximal Method Eccentric training with loads over the concentric max 105-140%) Cheated lifting Heavy partial reps Mass is very dominant. Acceleration is very low-to-nil. Maximal Method Lifting exercises with a heavy load (85%+)

Eccentric training Isometric training Mass is very dominant. Acceleration is very low-to-nil. Ballistic method When to use the method: The low intensity exercises can be used as a warm-up before most workouts although the coach should stay away from excessive volume (5-10 minutes will do, more than that is excessive). The higher intensity exercises should be used intermittently during the year, for cycles of 4-6 weeks at a time, the frequency should be kept to 1-2 times per week with a relatively low volume of work (more throws and weighted jumps doesn’t bring more results than less work … the main effect is on the nervous system which doesn’t require a lot of volume to be stimulated). DO NOT start using these high intensity exercises close to a game, unless the athlete has a long history with them. Speed-Strength Method When to use the method: The use of loaded sports movements should be limited to very experienced coaches who can spot the slightest technical discrepancy and to very advanced athletes who have a stable and solid technical mastery. This method, if used at all, should be limited to early in the preparatory period and should be used for a 4 week cycle at the most, once or twice per week (preferably once). Strength-Speed Method When to use the method: Strength-speed exercises should constitute the core of your special training program. It should be introduced early in the preparation period and continued throughout the year. Early in the year emphasize learning the technique of the Olympic lifts by using more volume (2-3 Olympic lifting exercises per workout, 20-30 total reps per exercise), more frequency (24 times per week), and very low intensity (60-70% on the Olympic lifts). This work should be submaximal. As you advance in the year, and once the athlete is pretty efficient, reduce the volume (1-2 olympic lift exercise(s) per workout, 10-20 total reps per exercise) and the frequency (1-2 times per week), but increase the intensity (80-90% on the Olympic lifts). that it is crucial that the athlete be proficient in Olympic lifting technique before you increase the intensity. [Recently, another way to use this method has been popularized by powerlifting coach Louie Simmons. Simmons recommends using the dynamic effort method by using 55-60% of your max in lifts such as the bench press and the squat while lifting the weight as fast as possible. He uses a low number of reps to maximize acceleration during each rep. I would like to point out two things at this point: 1. Simmons uses the dynamic effort method with the bench and the squat because these are the lifts being contested in his sport (powerlifting), an athlete could use other exercises. 2. Other lifting experts who recommend explosive lifting have recommended a load different than Simmons. Hatfield recommends as high as 70-80% for explosive strength.] “You should spend at least 30% of your strength & power training volume with exercises included in this method.”

Controlled repetition method Sets

Reps

Rep cadence/tempo*

Rest

1

3 @ 95% 3RM

1,0,X

120 seconds

2

8 @ 8RM**

3,2,1

60 seconds

3

20 @ 20RM**

4,4,4

N/A

*(Eccentric, Isometric pause, Concentric in seconds. X means to explode and movement speed should be attempted to be fast) ** (Note the 8RM and 20RM are repetition maximums at the given tempo)

Warm up sets should precede the first work set; these should be gradual increasing with low reps so as to avoid fatigue. A format like so should work fine Warm Up Set

Load

Repetitions

1

50% work set 1

3

2

70% work set 1

3

3

80% work set 1

2

4

80% work set 1

1

See page below (Special….

Maximal method 1. Heavy lifting: Using a load of 85-100% in classic strength lifts (squat, bench press, deadlift, front squat, incline press, push press, barbell row, etc.) 2. Eccentric training: Lowering a load close to your 1RM (90-100%) in an exercise. The descent should be under control (2-4 sec.). This is usually done for reps (3-6). A partner or two are required to perform this method (they must lift the weight to get it back to the starting position for you). 3. Isometric training: Exerting strength against an immovable resistance. Generally done for a few sets (2-5) of a few seconds (6-12) generating as much force as possible against the immovable resistance. Heavy lifting (85-100%) When to use the method: This method should be used throughout the year, but at varying degrees. Early in the preparatory period the importance of heavy lifting is relatively high and increases up to the middle of the competitive preparation period. After that point it is drastically decreased to a maintenance level to allow one to be in top form at the competitions. Even during periods of high volumes of heavy lifting I prefer to use a minimalist approach (2-3 exercises per workout, 15-30 total reps per exercise, 2-4 times per week). Only multi-t exercises (squat, bench press, deadlift, etc.) should be used with this method. Note that if you plan to do a workout using loads of 90-95% of your 1RM before a game or test, you must plan a taper of 9-12 days between that session and the game/test. If you plan to go as high as 100% (or test a new max) you’ll need a taper of 12-18 days. Another important matter is that the stronger an athlete is, the less lifts with 95-100% weights are required, these athletes will benefit more from an increased volume of lifts at around 85-90% of their max. The following table (modified from the work of R.A. Roman and A.S. Prilepin) illustrates how you should plan a certain heavy lifting session. 1. Select the appropriate intensity level according to your athlete’s capacities at the moment (how much CNS stress can he tolerate?) 2. Once the intensity is decided, decide on the volume in total reps that your athlete can sustain. This depends on how much volume he already had during the week. 3. Decide how you are going to split the total reps (e.g. are you going to do 3 x 6, or 3 x 5 + 3 x 1 …). Intensity level, CNS importance, and optimal volume in heavy lifting exercises

Percentage Intensity / CNS importance Reps per set volume range 60-69.9% Small 4-8 20 18-26 70-79.9% Medium 3-6 18 12-24 80-89.9% Large 2-4 15 10-20 90-97.5% Near maximal 1-2 5-10 2-12 98-100% Maximal 1 2-4 1-6 +100% Overload 1 1-2 1-4

Optimal total reps

Acceptable

Eccentric training (90-100%) When to use the method: Near-maximal to maximal eccentric training should be used seldomly and generally in the middle portion of the preparatory period, if it’s used at all. Only advanced athletes should use this method and when they do they should do so for very short cycles (2-4 weeks) with at least 2 weeks between cycles. The volume should be kept very low (around 6 total reps per workout once a week). Isometric training When to use the method: Isometric training can be used to strengthen a specific weak point in an exercise (sticking point) and during the rehabilitation process. Generally a few sets of 6-12 seconds are used. Supramaximal method 1. Doing very heavy eccentric training (120-140%) 2. Cheating to get past the sticking point 3. Doing only partial reps (e.g. quarter squats) When to use the method: Very, very rarely! As a part of a shock micro cycle it can be good. I would not recommend using any of these methods for more than 2 weeks straight. When used the volume should be minimal.

1. Early preparatory: From the end of the season to 1/3 of the way through the off-season. Low int. Ballistic + Speed-strength + Strength-speed ++++ Maximal ++ 2. Late preparatory : From 1/3 of the way through the off-season to 2/3 of the way through the off-season. Low int. Ballistic + High Int. Ballistic + Strength-speed ++++ Maximal ++ Surpramax + 3. Competitive: From 2/3 of the way through the off-season to the start of the competitive season. Low int. Ballistic + High Int. Ballistic + Strength-speed +++ Maximal+

4. In-season : The season itself Low int. ballistic + Strength-speed + Maximal +

++++ = Very strong emphasis +++ = Strong emphasis ++ = Significant emphasis + = Moderate emphasis / introduction / maintenance

Specialized Hypertrophy Workouts Phase 1—Volume The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week you should always strive to lift a greater load each workout. • Week 1 = 3 sets per exercise • Week 2 = 4 sets per exercise • Week 3 = 5 sets per exercise Rest time = 90 seconds between sets. Workout 1 Chest+Shoulders Workout 2 Back+Traps Workout 3 Legs Workout 4 Arms Chest+Shoulder Bench Press 3-5 X 6-10 Incline DB Press 3-5 X 6-10 Dips 3-5 X 6-10 Military or DB Press 3-5 X 6-10 DB Side Lateral 3-5 X 6-10 Back+Traps Rack Deadlift 3-5 X 6-10 Pull-Up 3-5 X 6-10 Bent Over Row 3-5 X 6-10 BB Shrug 3-5 X 6-10 DB Shrug 3-5 X 6-10 Legs Squats 3-5 X 6-10 Stiff Leg Deadlift 3-5 X 6-10 Leg Extension 3-5 X 6-10 Leg Curl 3-5 X 6-10 Lunges 3-5 X 6-10 Arms+Calves BB Curl 3-5 X 6-10 Close Grip Bench 3-5 X 6-10 Skull Crusher 3-5 X 6-10 DB Curl 3-5 X 6-10 Standing Calf Raise 3-5 X 6-10 Seated Calf Raise 3-5 X 6-10 7

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get more than 10 reps then the weight is too light. Once you can complete 10 reps with a given weight you should increase the weight for the next set. For example, if you can squat 225 lbs. for 10 reps the increase the weight to 235 lbs. Phase 2—Intensity The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift. • Week 1 = 6-RM • Week 2 = 4-RM • Week 3 = 2-RM Rest time = 2-3 minutes between sets. Workout 1 Upper Body A Workout 2 Lower Body A Workout 3 Upper Body B Workout 4 Lower Body B Upper Body A Upper Body B Bench Press 3 X 2-6 Incline Press 3 X 2-6 Bent Over Row 3 X 2-6 Pull-Up 3 X 2-6 Military Press 3 X 2-6 DB Shoulder Press 3 X 2-6 BB Shrug 3 X 2-6 DB Shrug 3 X 2-6 Close Grip Bench 3 X 2-6 Skull Crusher 3 X 2-6 BB Curl 3 X 2-6 DB Curl 3 X 2-6 Lower Body A Lower Body B Squats 3 X 2-6 Deadlift 3 X 2-6 Stiff Leg Deadlift 3 X 2-6 Leg Press 3 X 2-6 Seated Calf Raise 3 X 2-6 Standing Calf Raise 3 X 2-6 The rep range for Phase 2 is 2-6, but unlike Phase 1, you are going to shoot for a given rep number for each workout. The goal for week one is to use a weight that allows you to complete 3 sets of 6 reps; week two is to complete 3 sets of 4 reps; week three is to complete 3 sets of 2 reps. Each week you will be lifting a heavier load. For Deadlift it may be something like: • Week 1 = 315 for 3 X 6 • Week 2 = 335 for 3 X 4 • Week 3 = 355 for 3 X 2 If you prefer, you can do arms after legs on the lower body day since the volume is lower on leg day. Some people may prefer to do all of the upper body in one workout because they find leg training more taxing or just because of personal preference. I leave it up to each individual to decide whether they prefer to train arms in the upper body workouts or the lower body workouts. 8 Phase 3—Frequency The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2. Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec Workout 4 Weak Point Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up: Muscle Workout A (Mon) Workout B (Wed) Workout C (Fri)

Quad Squats Leg Press Leg Extension Ham Stiff Leg Deadlift Lying Leg Curl Seated Leg Curl Calf Seated Calf Raise Standing Calf Raise Donkey Calf Raise Chest Flat Press Incline Press Decline Press or Dips Back Bent Over Row Pull-up Rack Deadlift Delt Military Press DB Side Lateral Cable Lateral Trap Barbell Shrug DB Shrug Low-Pulley High Row Tris Close Grip Bench Skull Crusher Tricep Pressdown Bis Barbell Curl DB Curl Cable Curl Weak Point Training (Saturday) The weak point training day is here so each individual person can pick what they need to work on. If you need to bring up your back and calves, then work your back and calves. If you need to bring up your chest and biceps, then work your chest and biceps. An example Weak Point day for chest and biceps would be: Incline BB Press 3 X 4,8,12 Flat DB Press 3 X 4,8,12 DB Curls 3 X 4,8,12 Hammer Curls 3 X 4,8,12 It is common for people to have underdeveloped calves, forearms, and posterior (rear) delts. The weak point training day would be perfect to workout on these muscles. An example routine for these weak points would be: Calves Standing Calf Raise 3 X 4,8,12 Seated Calf Raise 3 X 4,8,12 Forearms BB Forearm Curl 3 X 4,8,12 DB Forearm Curl 3 X 4,8,12 Rear Delts DB Rear Lateral 3 X 4,8,12 Reverse Pec Dec 3 X 4,8,12 9 At this point in your training you should have an idea of what exercises you need to do in order to bring up your weak points. Because of the low volume of training during the week (a total of 6 sets per muscle group), there should be a low chance for overtraining to occur even though you are hitting your weak muscle group very frequently. Week 10 After nine weeks of intense training your body may be pretty “beat up.” Therefore, week 10 should be a recovery week meaning no training. This off time will help your body recover and refresh you for your training weeks. After your week off, you can either restart the Triphase Training Program at phase-1 or you can begin a specialized hypertrophy workout.

Example Cardio/HIIT Training Program. Week

Daily Schedule

Week 1

Day 1: Cardio session at 70% MHR for 20 mins in the a.m. Weightlifting session (upper

body, chest/delts/tri's) in the p.m. Day 2: HIIT session for 20 mins (example 1 from above). Day 3: Off. Day 4: Weightlifting session (lower body) in the p.m. Day 5: Cardio session at 70% MHR for 20 mins in the a.m. Day 6: HIIT session for 20 mins (example 1). Day 7: Cardio session at 70% MHR for 20 mins in the a.m. Weightlifting session (upper body, back/traps/bi's) in the p.m. Week 2

Same as week 1.

Week 3

Increase cardio sessions in the a.m. at 70% MHR for 20 mins to 30 mins.

Week 4

Same as week 3.

Week 5

Change HIIT training from example 1 to example 2.

Week 6

Same as week 5.

Week 7

Increase cardio sessions in the a.m. at 70% MHR for 30 mins to 45 mins.

Week 8

Change HIIT training from example 2 to example 3.

Week 9

Deloading week. Get off HIIT for the whole week and decrease cardio sessions in the a.m. back to 30 mins per session. Decrease weightlifting sessions from 3 to 2 per week.

The Workout:

Decline Weighted Sit Ups 8-12 reps x 3 sets o o

When doing this exercise try concentrating on your abdominals and not using your legs. If you use too high weight then you might find that your using too much of your legs. This targets your upper abdominals primarily.

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Decline Sit-Ups. Video: Windows Media - MPEG - Video iPod

Hanging Leg Raises (Weighted if necessary) 10-12 reps x 3 sets o o

When doing leg raises especially hanging leg raises try to keep your body firmly in place and just move your legs up to the desired position and down. Don't swing your body. This primarily works your lower abdominals.

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Hanging Leg Raise. Video: Windows Media - MPEG - Video iPod

Jack Knife Sit Ups Or Ab Roller

8-12 reps x 3 sets o

o

V-sit-ups are easier to do than the ab roller. So if you can't do the ab roller then stick with V-sit-ups. On the V-sit-ups try to crunch your upper body as high as possible and touch your legs which you also raise in the air. A lot of people just lift their legs up and do a quick touch which defeats the purpose. This works the upper and lower abdominals

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Jack Knife Sit Ups. Video: Windows Media - MPEG - Video iPod

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Ab Roller. Video: Windows Media - Real Player

Dumbbell Side Bends 8-12 reps x 3 sets o

Primarily works the obliques, also good for grip strength if using high weight.

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Dumbbell Side Bends. Video: Windows Media - MPEG - Video iPod Click Here For A Printable Log Of The Bulking Phase Abs Workout.

The Cutting Phase Abdominal Workout & Cardio For the cutting phase you would want to switch up the workout. If you stick with the same exercises then your body is going to adapt and thus your progress will plateau. Also you want to introduce cardio to cut away the fat and bring out your abdominals. Frequency should be once a week since during cutting your going to have less energy. Also the rest in between sets should stay the same as well as the repetition range.

The Workout:

Weighted Sit Ups or Cable Crunch 8-12 reps x 3 sets

o o

For the weighted sit-ups, try not to use your legs and focus on your abdominals. For the cable crunch, try not to use your arms to force the weight down, concentrate on curling your abs to bring the weight down, your arms shouldn't really move at all. This primarily targets the upper abs.

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Cable Crunch. Video: Windows Media - MPEG - Video iPod

Hanging Knee Raise To Side (Use Weight Between Feet If Necessary) 8-12 reps x 3 sets o o

Try not to swing your body when raising your knees. Also squeeze your knees up as high as possible to target those obliques. Primarily targets the obliques and lower abs

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Hanging Knee Raise To Side. Video: Windows Media - MPEG - Video iPod

Flat Bench Leg Pull In (Use Dumbbell Between Feet If Need More Weight) 8-12 reps x 3 sets o o

Try to extend your legs as far out as possible to really stress those muscles. Primarily works the lower abs.

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Flat Bench Leg Pull In. Video: Windows Media - MPEG - Video iPod

Dumbbell or Plate Twists 10-12 reps x 3 sets o

Don't use your arms to move the plate or dumbbell which is see all to many people doing. This isn't for your arms so only move the plate or dumbbell by twisting your mid section.

o

Targets the obliques.

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Plate Twist. Video: Windows Media - Real Player Click Here For A Printable Log Of The Cutting Phase Abs Workout.

The Cardio: So now you must shred that fat away to show off that six pack. Cardio is a must to do this and you have two options. The first is HIIT cardio and the second is a 30-60 minute low intensity run. I will talk about each separately and the pros and cons. HIIT cardio stands for high intensity interval training. It is relatively short and designed to burn as much calories as possible by incorporating high intensity intervals coupled with lower intensity ones. This is best for people who are in shape and looking to burn as much calories as possible. As well it saves time and can be integrated into many sports training programs since many of them require high intensity intervals as part of training. The cons are that the calories that are burned are mainly carbohydrates not fat because of the high intensities used. Also it isn't desirable for people who aren't in shape since the high intensity intervals might be hard to keep up. Lastly it doesn't really work on endurance for people that are looking for that aspect. Pasted from

Upper

Inner

Outer

Lower

Crunches Rope Crunches

Plank Crunches

Broom Twist Oblique Crunches Russian Twists

Lying Leg Raises Hanging Leg Raises Reverse Crunch

Pasted from

Workout A:    

Upper: Rope Crunches 2-3 x 10-30 Inner: Partial Crunches 2-3 x 20-40 * stay within range of contraction and maintain contraction throughout Outer: Russian Twists 2-3 x 10-30 (each side) Lower: Bent-Knee Leg Raises 2-3 x 10-30 Click Here For A Printable Log Of Workout A.

Workout B:   

Bicycle Crunches 3-5 x 10-40 Lying Leg Raises 3-5 x 30-90 seconds Plank 3-5 x 30-90 seconds Click Here For A Printable Log Of Workout B.

Tips:    

Perform crunches with the feet elevated (on a bench/box, ball etc.) to place more stress on the actual abdominal muscles instead of the lumbar spine and hip flexors. During leg raises, bring the legs up to 90 degrees to the body. To increase difficulty, focus on the contraction and eccentric portions of each rep. Aim for a 5-10 second eccentric to really feel the burn. Only add minimal weight once exercise is no longer challenging. Increase weight slowly.

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Air Bike. Pasted from

Upper/Middle Abs Exercises:

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Ab Crunch Machine Air bike Ab Roller Cable Crunch Decline Crunch

Lower Abs Exercises:     

Decline Reverse Crunch Exercise Ball Pull-In Flat Bench Leg Pull-In Flat Bench Lying Leg Raise Hanging Leg Raise

Oblique Exercises:     

Decline Oblique Crunch Oblique Crunches Oblique Crunches - On the Floor Plate Twist Russian Twist

Workout 1 - Lower Body:  

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5 minute cardio warm-up Squats Warm-up set : 50% of 1 RM, 10-20 reps Acclimation Set #1 : 60% of 1 RM, 8 reps Acclimation Set #2 : 80% of 1 RM, 6 reps Working Set #1 : 90% of 5 RM, 3-5 reps Working Set #2 : 95% of 5 RM, 3-5 reps Working Set #3 : 95% of 5 RM, 2 reps (If the previous two sets were intense, you may not be able to do a full 5 reps. Don't worry, this is good. 3-5 minutes rest & water break Lunges (No need for warm-up or acclimation sets in this case) Working Set #1 : 6 reps (3 with each leg) Working Set #2 : 6 reps of the same weight Working Set #3 : Aim for 6 reps, but do not be surprised if you only get a few. 3-5 minute rest Leg Curls (optional, for extra emphasis on the hamstrings) (No need for a warm-up) Working Set #1 : 5 reps Working Set #2 : 5 reps Calves Brief Warm-up : 10-20 reps (Ideal because the calves have not yet been directly worked.) Working Set #1 : 5-6 reps Working Set #2 : 5-6 reps Working Set #3 : As many reps as possible 5-10 minute cool down Click Here For A Printable Log Of Workout 1.

Workout 2 - Back: 

5 minute warm-up



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Weighted Pull-ups Warm-up Set : 10-20 reps (You may want to use the cable pull-down machine for this) Acclimation Set #1 : 8 reps (Cable pull-down or non-weighted pull-ups) Acclamation Set #2 : 6 reps (Same as above) Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps, or as many as you can Working Set #3 : As many as you can 3-5 minute rest Bent Over Rows Brief Acclimation Set : 8-10 reps Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps, or as many as you can Working Set #3 : As many as you can 3-5 minute rest Bicep Curls (Optional because the biceps are already worked during pulling exercises) Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps

Workout 3 - Chest, Shoulders & Abs:  

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5 minute warm-up Bench Press Warm-up Set : 10-20 reps Acclimation Set : 8 reps Acclimation Set : 6 reps Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps Working Set #3 : 3-5 reps, or as many as you can do Military Press or Other Shoulder Press Brief Acclamation Set : 8 reps Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps Working Set #3 : 3-5 reps, or as many as you can do Abs exercise of your choosing Warm-up Set : 10-20 reps Acclimation Set : 8 reps Working Set #1 : 5-10 reps Working Set #2 : Use slightly heavier weight, as many reps as possible. Wrist Curls (No warm-up necessary at this point) Working Set #1 : 3-5 reps followed by a static hold till failure Working Set #2 : Same as above Reverse Wrist Curls Working Set #1 : Same as above Working Set #2 : Same as above 5-10 minute cool down

Sunday - Speed Day For Bench 

Bench 8-10 sets 3 reps (50% 1 rep max, 1 minute between sets, explosive but controlled reps)

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Front Presses 3 sets 3-5 reps (pick 1 shoulder exercise) Standing Front Press Dumbbell Presses Tricep Movement - 1 exercise, reps 10-15, 1 minute between sets Dumbbell Extensions Pushdowns Skull Crushers Upper Back Movement - 3 sets 10-12 reps Lat Pulldown Bent-Over Rows Cable Row 1-Arm Dumbbell Row Abs and Neck Click Here For A Printable Log Of Sunday - Speed Day For Bench.

Monday - Max Effort Day For Squat & Deadlift 

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Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row Front Squat Pin Lockouts (at different heights) Hack Squat Barbell Squat (off a low or high box) Deadlift (off a platform) Arch-Back Good Mornings Stiff-Legs Belt Squat Leg Curls 3-4 sets 5-7 reps Lower Back Movement - switch every 3 weeks Stiff-Legs (not to be done when using as a max effort exercise) Hypers Reverse Hypers Upper Back Movement - 3 sets 5-7 reps Lat Pulldown Bent-Over Rows Cable Row 1-Arm Dumbbell Row Biceps and Abs Click Here For A Printable Log Of Monday: Max Effort Day For Squat & Deadlift.

Wednesday - Max Effort Day For Bench 

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Max Effort Exercise - same directions as for max day squat and deadlift Floor Press (shown with one-arm) Decline Press Dumbbell For Reps Close-Grip Press Incline Press Tricep Movement - pick two, reps 3-7; take longer between sets for optimal recovery, 3 sets Dumbbell Extensions Pushdowns Skull Crushers Back Movement - reps 10-12 for 3 sets Lat Pulldown Bent-Over Rows

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Cable Row 1-Arm Dumbbell Row Abs and Neck Click Here For A Printable Log Of Wednesday: Max Effort Day For Bench.

Friday - Speed For Squat     

Box Squats 2 reps with 50-60% of 1 rep max, 1 minute rest between sets Leg Curls 3 sets 10 reps Lower Back Movement - same exercise as Monday, but lighter and more reps Shrugs 3 sets 10-15 reps as you can handle Biceps and Abs

Day 1 - Bench Press (ME and speed)    

Bench Press a few sets till you get to a max set of 3-5 reps Incline Dumbbell Press 3-4 sets 6-10 reps Close-Grip Press 3-4 sets 8-10 reps Pressdown 2-3 sets 2-4 reps (speed: bench press 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets) Click Here For A Printable Log Of Day 1: Bench Press (ME and speed)

Day 2 - Squat (ME and speed)    

Box Squat a few sets till you get to a max set of 3-5 reps Step-ups 3-4 sets 8-10 reps Glute-Ham Raise 3-4 sets 4-8 reps Calf Raises 3-4 sets 8-12 reps (speed: box squat 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets) Click Here For A Printable Log Of Day 2: Squat (ME and speed).

Day 3 - Deadlift   

Deadlift a few sets till you get to a max set of 3-5 reps Row 3-4 sets 6-10 reps Barbell Curl 3-4 sets 8-12 reps Click Here For A Printable Log Of Day 3: Deadlift.

Don't go to failure each set, stop 1-2 reps shy of failure except for the ME lift. CHANGE EXERCISE EVERY 2-3 WEEKS

SMITHMACHINE

Squats - 3 sets of 15-20 Muscle endurance is key, and nothing is more important then having a solid base. You're legs hold you up... What happens if your legs give during a fight? Unless you are a jujitsu expert or very experienced wrestler, you do not want to be on the ground against an attacker, especially one that is standing. Staying up is key in determining who will win the fight, and how properly you can defend yourself. Much of the power in a punch comes from the pivoting motion of your hips and legs, and therefore, it is important to have a solid base from which to throw a defensive counter. Squats, especially in the higher rep range of 15-20 will definitely develop adequate muscle endurance and strength that is required to defend yourself.

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Squats. Video: Windows Media - Real Player

Deadlifts - 3 sets of 8-10 Strengthening your core is important. Deadlifts are another compound exercise that will undoubtedly help you in a fight. This targets various muscle groups, and will help bring out your ability to stand up and not falter against a blow by an opponent.

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Deadlifts. Video: Windows Media - Real Player

Smith Machine Press - 3 sets of 6-8 This exercise will be altered just slightly. Choose a lighter weight, and instead of simply extending your arms up as you would normally, actually throw the bar up into the air, and then catch it as it drops back down. This will help you develop your ability to extend your arm out quickly and powerfully. You are trying to throw the bar up as high as possible. Thus, when you are throwing a punch at an opponent, you will be used to the motion and your arms will be able to extend quicker and stronger.

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Smith Machine Press. Video: Windows Media - MPEG - Video iPod

Crunches & Sit Ups - 4 sets of 25-50 It is required that one strengthens their abdominal muscles to help if they are punched or hit in the stomach area. Sit Ups are a core exercise that works both the abdominals and calls the hip flexors into play.

Crunches and Sit Ups can be rotated, and the number can be adjusted by the experience and ability of the individual. Weight can also be added, if the 50 mark on either crunches or sit ups are easily being reached.

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Crunches. Video: Windows Media - MPEG - Video iPod

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Sit-Ups.

Video: Windows Media - MPEG - Video iPod

Oblique Crunches - 3 sets of 20-40 Oblique Crunches, or any exercise that targets the obliques can be substituted here, this is simply helping to protect against those possible hooks that may not hit directly on the abdominals, but more to the side of the body, having decently developed obliques will help protect against shots like this.

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Oblique Crunches. Video: Windows Media - MPEG - Video iPod Pasted from

Weeks 1-6: Monday - Upper Body Hypertrophy Weight Training (1 Min Rest between Sets) o o o o o

Bench Press - 4 x 8-10 Chin-Ups - 4 x 8-10 Military Press - 3 x 10-12 Barbell Rows - 3 x 10-12 Superset: Hammer Curls/Triceps Extensions - 2 x 12-15 Click Here For A Printable Log Of Monday.

Tuesday - Circuit Training (Repeat the Circuit 5 times, Rest 2 Minutes) o o o o o

Heavy Bag Hitting - 2 Minutes (Upper Cuts, Jabs, Left/Right Hooks, etc) Speed-Ball Hitting - 1 Minute Medicine Ball Crunches - 1 Minute Tuck Jumps - 1 Minute Push-Ups - 1 Minute Click Here For A Printable Log Of Tuesday.

Wednesday - Lower Body Weight Training (2 Minutes Rest between Sets) o o o

Full Squats - 4 x 8-10 Snatch-Grip Deadlifts - 3 x 12-15 Front Squats - 2 x 14-16

o

Abs Tri-Set: Crunches + Leg Raises + Russian Twists - 3 x 20 Click Here For A Printable Log Of Wednesday.

Thursday - OFF Friday - Upper Body Endurance Weight Training (45 Seconds Rest between Sets) o o o o o

Incline Bench Press - 4 x 12-15 Chin-Ups - 4 x 12-15 DB Military Press - 3 x 14-16 Barbell Rows - 3 x 14-16 Superset: Barbell Curls/Dips - 2 x 15-20 Click Here For A Printable Log Of Friday.

Saturday - Circuit Training (Repeat the Circuit 5 times, Rest 2 Minutes) o o o o o

Heavy Bag Hitting - 2 Minutes (Upper Cuts, Jabs, Left/Right Hooks, etc) Speed-Ball Hitting - 1 Minute Medicine Ball Crunches - 1 Minute Tuck Jumps - 1 Minute Push-Ups - 1 Minute Click Here For A Printable Log Of Saturday.

Sunday - OFF Weeks 7-12: Monday - Upper Body Strength Weight Training (2 Min Rest between Sets) o o o o o

Bench Press - 5 x 4-6 Weighted Wide-Grip Chin-Ups - 5 x 4-6 Military Press - 4 x 6-8 Barbell Rows - 4 x 6-8 Superset: Hammer Curls/Triceps Extensions - 3 x 8-10 Click Here For A Printable Log Of Monday.

Tuesday - Circuit Training (Repeat the Circuit 4 times, Rest 2 Minutes) o o o o o o

Heavy Bag Hitting - 2 Minutes (Upper Cuts, Jabs, Left/Right Hooks, etc) Speed-Ball Hitting - 1 Minute Medicine Ball Crunches - 1 Minute Tuck Jumps - 1 Minute Push-Ups - 1 Minute Jump Rope - 2 Minutes Click Here For A Printable Log Of Tuesday.

Wednesday - Lower Body Weight Training (2 Minutes Rest between Sets) o o o o

Full Squats - 4 x 8-10 Snatch-Grip Deadlifts - 3 x 12-15 Front Squats - 2 x 14-16 Abs Tri-Set: Crunches + Leg Raises + Russian Twists - 3 x 20 Click Here For A Printable Log Of Wednesday.

Thursday - OFF Friday - Upper Body Endurance Weight Training (45 Seconds Rest between Sets) o o o o o

DB Bench Press - 4 x 15-20 Weighted Wide-Grip Chin-Ups - 4 x 15-20 DB Military Press - 3 x 15-20 Barbell Rows - 3 x 15-20 Superset: Barbell Curls/Dips - 2 x 15-20

Click Here For A Printable Log Of Friday.

Saturday - Circuit Training (Repeat the Circuit 4 times, Rest 2 Minutes) o o o o o o

Heavy Bag Hitting - 2 Minutes (Upper Cuts, Jabs, Left/Right Hooks, etc) Speed-Ball Hitting - 1 Minute Medicine Ball Crunches - 1 Minute Tuck Jumps - 1 Minute Push-Ups - 1 Minute Jump Rope - 2 Minutes Click Here For A Printable Log Of Saturday.

Sunday - OFF

ESSENTIALS Leg swings, lunges, arm circles and touching your toes are all simple stretches that will be helpful. Do NOT stretch until it hurts, and do NOT "bounce" to stretch further - this is called ballistic stretching and can cause injury. Stretching should be slow and controlled.

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Leg Swings. Video : Windows Media - MPEG

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Lunges. Video : Windows Media - MPEG

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Arm Circles. Video : Windows Media - MPEG

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Toe Touches. Video : Windows Media - MPEG

Warm-Up Sets Your last "warm-up" should be in the form of a few reps before your working sets. This will get you more familiar with the lift and help you establish proper form and range of motion.

Post-Workout Protocol You may be exhausted after lifting, but the work isn't over yet!

Warm Down With Cardio You don't see sprinters run 100 meters at top speed and then simply sit down, do you? Well then why should you? Chances are, your heart is racing after a workout, and you can cause issues with it if you don't gradually ease into rest. Spending a few minutes on the treill can do a world of good.

Stretch Before your workout isn't the only time you need to stretch. Stretching after exercise is beneficial as well, and can assist in the healing of micro tears in your muscles. Also, stretching will help drain lactic acid from the "pumped" muscle and reclaim its range of motion.

Fire And Ice If you're feeling sore after exercise, you should address this as soon as possible. Applying ice to problem areas, as well as making use of warming topical creams, can ease the discomfort and reduce tension in your muscles.

Replenish Yourself Dehydration can lead to cramps and many other more serious health problems, so make sure you drink water to replace what you've sweated out. But that's not all you lose during exercise - electrolytes are also lost during sweat, so you may want to look into Gatorade or a similar beverage.

Pre Workout   

Cardio - 3-5 Minutes Stretching - 2-4 Minutes Warm-Up Pump Sets - 2-4 Minutes Total: 7-13 Minutes

Post Workout

 

Physical Therapy Exercises- 3-7 Minutes Stretching- 5-10 Minutes Total: 8-17 Minutes

CIRCUIT POWERS Monday & Thursday  A1) Squats 3x10  A2) Military Press 3x10  A3) Deadlifts 3x10  A4) Rows 3x10 *No Rest between exercises and 2 minutes rest between circuits. **Complete in order and then repeat two times.

Click Here For A Printable Log Of Monday & Thursday Workout.

Tuesday & Saturday  A1) Power cleans 3x10  A2) Bench Press 3x10  A3) Lunges 3x10  A4) Chins 3x10

SUPERSETS

Supersetting Workout 1: This program focuses primarily on antagonist supersetting but includes a staggered superset. Monday - Rest 1 Minute Between Sets. o A1: Full Squats - 4 Sets x 8 Reps o A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps o B1: Bench Press - 4 Sets x 8 Reps o B2: Pendlay Bent-Over Rows - 4 Sets x 8 Reps o C1: Barbell Curls - 3 Sets x 10 Reps o C2: Weighted Dips - 3 Sets x 10 Reps o Abdominal Work (Leg Raises, Decline Crunches) Click Here For A Printable Log Of Monday.

Wednesday - Rest 90 Seconds Between Sets. o o o o o o

A1: Split Squats - 4 Sets x 8 Reps A2: Snatch-Grip Deadlifts - 4 Sets x 8 Reps B1: Military Press - 4 Sets x 8 Reps B2: Chin-Ups - 4 Sets x 8 Reps C1: Calf Raises - 3 Sets x 10 Reps C2: External Rotations - 3 Sets x 10 Reps

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Split Squat. Split Squat Video Windows Media (196 KB) MPEG (436 KB) Click Here For A Printable Log Of Wednesday.

Friday - Rest 45 Seconds Between Sets. o o o o o o o

A1: Full Squats - 4 Sets x 8 Reps A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps B1: Bench Press - 4 Sets x 8 Reps B2: Pendlay Bent Over Rows - 4 Sets x 8 Reps C1: Reverse Curls - 3 Sets x 10 Reps C2: Close-Grip Bench Press - 3 Sets x 10 Reps Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)

Click Here For A Printable Log Of Friday. Note: Superset A1 with A2, B1 with B2 and C1 with C2. Note: For abdominal work, perform 1-2 of the exercises listed in circuit fashion for 2-3 Sets x 10-15 Reps.

Superset Workout 2: This program utilizes many different supersetting methods and is effective at breaking plateaus and preventing homeostasis. Monday - Rest 1 Minute Between Sets. o A1: Full Squats/Front Squats - 5 Sets x 5 Reps o B1: Bench Press - 4 Sets x 6 Reps o B2: Partial Incline Dumbbell Flyes* - 4 Sets x 10 Reps o C1: Pendlay Rows - 4 Sets x 6 Reps

o o o o

C2: Barbell Reverse Curls/Barbell Curls - 4 Sets x 10 Reps D1: Calf Raises/Seated Calf Raises - 3 Sets x 10 Reps D2: Dumbbell External Rotations - 3 Sets x 10 Reps Abdominal Work (Leg Raises, Decline Crunches) Click Here For A Printable Log Of Monday.

Wednesday - Rest 45 Seconds Between Sets. o o o o o o

A1: Weighted Chin-Ups/Weighted Pull-Ups - 5 Sets x 5 Reps B1: Power Cleans/Power Snatches - 4 Sets x 6 Reps B2: Weighted Dips - 4 Sets x 6 Reps C1: Military Press - 4 Sets x 6 Reps C2: Dumbbell Lateral Raises - 4 Sets x 10 Reps D1: Wrist Curls/Wrist Extensions - 3 Sets x 10 Reps Click Here For A Printable Log Of Wednesday.

Friday - Rest 90 Seconds Between Sets. o o o o o o o o

A1: Snatch-Grip Deadlifts (Off 4" Podium)/Deadlifts - 5 Sets x 5 Reps B1: Partial Dumbbell Flyes* - 4 Sets x 10 Reps B2: Incline Bench Press - 4 Sets x 6 Reps C1: Barbell Curls/Hammer Curls - 4 Sets x 10 Reps C2: Pendlay Rows - 4 Sets x 6 Reps D1: Calf Raises/Seated Calf Raises - 3 Sets x 10 Reps D2: Cable External Rotations - 3 Sets x 10 Reps Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)

Click Here For A Printable Log Of Friday. Notes: Superset B1 with B2, C1 with C2 and D1 with D2. A1 is always performed on its own. For abdominal work, perform 1-2 of the exercises listed in circuit fashion for 2-3 Sets x 10-15 Reps.

o

o

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Partial flyes are performed with only the bottom half of the range of motion because of the pectoral overload in the bottom half. The pectoral muscles are barely even recruited at the top half of the range of motion. You should focus on getting a deep stretch at the bottom of the range of motion. (Source: www.t-nation.com) Each workout day trains the entire body with a combination of straight sets and variations of supersets. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or preexhaustion supersets. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. For some muscle groups there are two options. In those cases, switch exercises every week. For example, Week 1 do full back squats and Week 2 do front squats. Changing exercises often will also help to keep you body guessing. This program shouldn't be used for a long time because it is based on high-volume training. Every 4-5 weeks, cut the volume in half to make sure that you are not overtraining.

Day 1 - Chest Tri-Set: o o o Giant Set o o o o

Flat Bench Dumbbell Flye - 12-15 reps Barbell Flat Bench Press - 8-10 reps Incline Dumbbell Press - 10-12 reps Flat Bench Dumbbell Press - 8-10 reps Decline Dumbbell Press - 8-10 reps Pec-Deck Flye - 8-10 reps Cable Flye - 8-10 reps

Click Here For A Printable Log Of Day 1 - Chest.

Day 2 - Quads Tri-Set

o o o Giant Set o o o o

Leg Extension - 12-15 reps Front Squat - 8-10 reps Leg Press - 10-12 reps Barbell Squat - 8-10 reps Leg Press - 8-10 reps Barbell Deadlift - 8-10 reps Dumbbell Lunge - 8-10 reps

Click Here For A Printable Log Of Day 2 - Quads.

Day 3 - Shoulders Tri-Set o o o Giant Set o o o o

Dumbbell Lateral Raise - 12-15 reps Military Press - 8-10 reps Cable Lateral Raise - 10-12 reps Dumbbell Shoulder Press - 8-10 reps Machine Overhead Press - 8-10 reps Upright Row - 8-10 reps Reverse Pec-Deck - 8-10 reps

Click Here For A Printable Log Of Day 3 - Shoulders.

Day 4 - Back Tri-Set o o o Giant Set o o o o

Straight-Arm Cable Pulldown - 12-15 reps Dumbbell Rows - 8-10 reps Wide-Grip Lat Pulldown - 10-12 reps Chin-Up - 8-10 reps Low Pulley Row - 8-10 reps Barbell Bent-Over Row - 8-10 reps T-Bar Row - 8-10 reps

Click Here For A Printable Log Of Day 4 - Back.

Day 5 - Triceps Tri-Set o o o Giant Set o o o o

Straight-Arm Cable Press Down - 12-15 reps Overhead Extension - 8-10 reps Skull Crushers - 10-12 reps Close-Grip Bench Press - 8-10 reps Cable Rope Press down - 8-10 reps Dumbbell Kickback - 8-10 reps Bench Dips - 8-10 reps

Click Here For A Printable Log Of Day 5 - Triceps.

Day 6 - Biceps Tri-Set o o o Giant Set o

Standing Single-Arm Cable Curl - 12-15 reps Barbell Curl - 8-10 reps Preacher Curl - 10-12 reps Incline Dumbbell Curl - 8-10 reps

o o o

EZ-Bar Curl - 8-10 reps Dumbbell Hammer Curl - 8-10 reps Dumbbell Concentration Curl - 8-10 reps

Click Here For A Printable Log Of Day 6 - Biceps.

Day 7 - Off Pasted from

Quads Pump:    

Leg Extensions - 3 sets of 12 repetitions Superset with Barbell Squats - 3 sets of 15 repetitions After completing all of those supersets, rest for 1 minute, and then ... Dumbbell Lunges - 2 sets of 10 repetitions Superset with Unilateral Leg Extensions - 2 sets of 20 Click Here For A Printable Log Of The Quads Pump.

Hamstrings Pump:   

Lying Hamstring curl - 3 sets of 15 Tri-set with Smith Machine Straight-Legged Deadlift - 3 sets of 12 Tri-set with Seated Hamstring Curl - 3 sets of 8 Click Here For A Printable Log Of The Hamstring Pump.

Chest Pump:   

Flat bench cable flyes - 4 sets of 15 repetitions Tri-set with Incline Dumbbell Bench Press - 3 sets of 12 repetitions Tri-set with High Pulley Cable Crossovers - 3 sets of 10 Click Here For A Printable Log Of The Chest Pump.

Back Pump: 

Wide Grip Chin-up - 4 sets of you maximum repetitions (if you cannot do 10+ reps, do wide grip pull-downs instead)

 

Tri-set with Barbell rows - 3 sets of 12 repetitions Tri-set with T-bar rows - 3 sets of 10 repetitions Click Here For A Printable Log Of The Back Pump.

Shoulders Pump:   

Clean and Press - 3 sets of 10 repetitions Tri-set with Side Laterals - 3 sets of 15 repetitions Tri-set with Rear Seated Dumbbell Laterals - 3 sets of 18 repetitions

Click Here For A Printable Log Of The Shoulder Pump.

Arms Pump:  

One Arm Cable Curl - 3 sets of 12 repetitions Superset with V-bar Pushdowns - 3 sets of 15 repetitions Click Here For A Printable Log Of The Arm Pump.

Calves Pump:  

Calf Press On Leg Press Machine - 3 sets of 15 repetitions Superset with Standing Machine Calf Press - 3 sets of 20 repetitions Monday a.m. - Quads pump Monday p.m. - Hamstrings pump and Calves pump Tuesday a.m. - Chest pump Tuesday p.m. - Arms pump Wednesday - Off day Thursday a.m. - Shoulders pump Thursday p.m. - Calves pump Saturday a.m. - Back pump

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Day 1: Abs:   

Cable crunches - 4x20 Decline Reverse Crunches - 4x20 Lying Leg Raises (Flat Bench) - 4 sets to failure Click Here For A Printable Log Of Day 1.

Day 2: Chest:     

BB Bench Press - Heavy weight, 1-6 reps per set Incline DB Press - Heavy weight, 1-6 reps per set Cable Crossovers - Heavy weight, 6-12 reps per set Pullovers - Heavy weight, 6-12 reps per set Dips - Added weight, 6-12 reps per set Click Here For A Printable Log Of Day 2.

Day 3: Cardio/HIIT/Abs:  

Cardio - 20 minutes at ~75% Max HR OR HIIT - 5 minute warm-up, 15:45 second intervals (15) Cable crunches - 4x20

 

Decline Reverse Crunches - 4x20 Lying Leg Raises (Flat Bench) - 4 sets to failure Click Here For A Printable Log Of Day 3.

Day 4: Legs:     

Wide Stance BB Squat - Heavy weight, 1-6 reps per set Lunges - Heavy weight, 1-6 reps per set Stiff-legged Deadlifts - Heavy weight, 1-6 reps per set Leg Extensions - Heavy weight, 6-12 reps per set Seated Calf Raise - Heavy weight, 6-12 reps per set Click Here For A Printable Log Of Day 4.

Day 5: Cardio/HIIT/Abs:    

Cardio - 20 minutes at ~75% Max HR OR HIIT - 5 minute warm-up, 15:45 second intervals (15) Cable crunches - 4x20 Decline Reverse Crunches - 4x20 Lying Leg Raises (Flat Bench) - 4 sets to failure Click Here For A Printable Log Of Day 5.

Day 6: Back/Shoulders:     

Bent Over BB Rows - Heavy weight, 1-6 reps per set BB Shoulder Press - Heavy weight, 1-6 reps per set One Arm DB Row - Heavy weight, 1-6 reps per set WG Lat Pulldowns - Heavy weight, 1-6 reps per set Shrugs - Heavy weight, 6-12 reps per set Click Here For A Printable Log Of Day 6.

Day 7: Abs:   

Cable crunches - 4x20 Decline Reverse Crunches - 4x20 Lying Leg Raises (Flat Bench) - 4 sets to failure

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     

Day 1: Routine A Day 2: Routine B Day 3: Rest Day 4: Routine C Day 5: Routine A Day 6: Rest

Routine A: Legs, Triceps, And Abs:   

Session 1: Superset Squats with Reverse Grip Tricep Pushdowns Session 2: Superset Leg Curls with Close Grip Bench Press Session 3: Superset Hack Squats with Rope Crunches

Click Here For A Printable Log Of Routine A.

Routine B: Chest And Back:   

Session 1: Superset Incline Smith Machine Bench with Bent-over Barbell Rows Session 2: Superset Dumbbell Flyes with Wide Grip Lat Pulls Session 3: Superset Bench Machine with Close Grip Cable Rows Click Here For A Printable Log Of Routine B.

Routine C: Shoulders, Biceps, And Calves:   

Session 1: Superset Seated Machine Military Press with Barbell Curls Session 2: Superset Dumbbell Shrugs with Preacher Curls Session 3: Superset Lying Rear Delt Raises with Calf Raises on Leg Press Machine Click Here For A Printable Log Of Routine C.

The key to this workout is that you are only taking short rests during those 15-minute sessions but you still keep the weight relatively high. It works both aerobically and anaerobically. The best nutrition plan to add to this in order to get ripped is moderation and knowing what you are consuming. Start eating more natural slower digesting carbs such as broccoli, oatmeal, whole wheat bread or brown rice. You also need to eat the majority of your carbs in the morning and right after your workout.

Upper Back Width: ○ Pull Ups ○ Wide-Grip Lat Pulldown ○ Barbell Bent Over Row ○ Seated Cable Row ○ Reverse Grip Barbell Bent Over Row

Click Here For A Printable Log Of AFFormID10T's Upper Back Width Workout. Upper Back Thickness: ○ V-Bar Pulldown ○ Seated Cable Rows ○ One-Arm Dumbbell Row

Click Here For A Printable Log Of AFFormID10T's Upper Back Thickness Workout. Lower Back Width: ○ One-Arm Dumbbell Row ○ Bent Over Barbell Row ○ T-Bar Row ○ Straight Arm Pulldown

Click Here For A Printable Log Of AFFormID10T's Lower Back Width Workout. Lower Back Thickness: ○ Barbell Deadlifts ○ Stiff-Legged Barbell Deadlift ○ Stiff-Legged Barbell Good Morning ○ Back Extension (Hyperextension)

The Snatch - Learning the movement complex and progressions Here are the exercises we use to teach our athletes how to Snatch. We first breakdown each part of the lift before having the athlete attempt the Snatch as a whole. Many years ago, Strength & Conditioning Expert Mike Boyle taught me that it is much easier to have your athletes learn the lifting progressions in order to perfect the movement pattern before you put it all together. It speeds up the learning curve and makes certain that the athlete does not get into bad habits when performing the lift. Use the following exercises in your weight training routine. This will ensure that you take the necessary steps in learning to execute the Snatch properly, as well as derive strength and power benefits from the movement progressions themselves. Snatch Stand with the barbell in your hands with a hook grip, feet at hip width, shoulders back and chest up. Make sure that the chest is over the bar. Keeping arms straight and eyes fixed straight ahead raise the bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hamstrings runs out. Quickly return to the starting position by driving the hips forward and standing up straight. The goal of this exercise is to get the athlete used to the starting position as well as understand the need to drive the hips forward to create momentum.

Snatch to Power Shrug Stand with the barbell in hands with hook grip, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead raise the bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hamstrings runs out. Quickly drive the hips forward, as the hips reach full extension, explosively shrug the shoulders and rise up onto the toes. Here the goal is to expand on the skills of the previous exercise and begin to implement the correct upper body technique. Many athletes begin bending their arms at the elbows, lifting the weight with their arms. Instead the focus must be on shrugging the shoulders and keeping the weight close to the body. Snatch to High Pull Perform this drill as you did the previous exercise. Once you are up on the toes, continue to elevate the bar to mid-chest height by bending elbows and continuing the upward movement of the bar. Be sure to lift elbows up and keep the bar close to the body. When performing the high pull, it is important to keep the arms straight until you achieve triple extension. Only upon full extension of the ankles, knees and hips should the arms begin to bend at the elbows. Premature flexion of the elbows is a very common mistake among young athletes and will result in improper execution of the exercise. Muscle Snatch Standing erect with the barbell held with a snatch grip and feet at hip width. Slide bar upwards along the body to near shoulder height. Once at shoulder height rotate elbows underneath the bar and continue to move bar upwards by pressing it into a catch position. Descend the bar in reverse order. I have found that teaching the snatch is much easier if you first break down each of the movements and teach them as partials or stages of the entire lift. Once your athlete has perfected each individual movement, they will find performing the whole snatch a much simpler task. Also, if you have an athlete struggling with a particular stage of the lift, you can use these exercises to clean up their form. The Jerk Jerks are considered assistance exercises to the clean and snatch. They are useful additions to the athlete's Olympic lifting program, but must follow the same strict adherence to technique as some these movements involve greater levels of shoulder and core stabilization. Military Press The standing military press, from an Olympic lifting standpoint, is a basic exercise that is used to teach the range of motion that athletes will go through as they learn to perform the jerk. Stand with feet shoulder width apart and use the shoulders to extend the weight above the head, keeping the bar on a consistent plane. Push Press Push press is used to improve jerk drive through the use of the legs as the primary mover and teaches the athlete to aggressively push up on the bar after driving the legs. Unlike the military

press, the athlete should not be using the arms to drive the weight, but instead use the hips and legs. Be sure to drop the hips slightly during the initial movement before exploding up. Dumbbell Push Press A variation of the barbell push press, use of the dumbbells requires individual stabilization and symmetric drive of the arms after exploding through the hips. Power Jerk Similar to the push press, in the power jerk, after exploding up, the feet should move slightly sideways and usually with the toes pointed out, similar to the position one would use when performing a squat. Behind Neck Jerk This exercise is performed the same as the Power Jerk. The goal is to teach the athlete to hold the bar well behind the head when in the overhead position. Overhead Lunge In addition to the standard jerk movements, we often use the split jerk with our speed and power athletes. The overhead lunge allows athletes to simulate the position and range of motion that they must master when performing split jerk variations. Split Jerk The split jerk is performed like all the jerk movements. Keep underneath the bar while moving one foot forwards and the other back. The front leg thigh should be roughly parallel to the floor, and the rear foot should be on the toes, with a small bend in the leg. Dumbbell Split Jerk Jerk forehead Performing the split jerk from the forehead requires an emphasis on driving the bar up as the split is initiated. Behind neck split jerk Again, performed like the standard behind the neck jerk, focus on keeping the bar behind the head when performing this exercise. Again, I am not understating the importance of the Snatch and Clean, because they are (or should be) vital to your weight training program, I just wanted to introduce you to variations that can help clean up your lifting technique, but also add some explosive power to your athletes. Safety First When learning any Olympic Lift, it is critical that emphasis is placed on learning proper, explosive technique by using light weights. Most of the time, athletes employ the 'more is better' philosophy, thinking they will see greater benefits by using as much weight as possible. This will only lead to

injury. Our goal is to increase power output and that comes from moving the weight quickly. If the weight is heavy, the weight will move slowly, the athletes' technique will suffer and injury potential is increased. Mastery of technique must be emphasized in order to reap the full benefits of these exercises. The safety of the athlete is the most important factor in their strength and power training. To perform the Olympic Lifts safely we recommend: • A lifting platform with a non slip surface • Bumper plates to reduce the impact on the platform or other surface • Chalk to improve grip once athlete progress to heavier weights • A lifting partner and/or coach to guarantee safety and fix technical errors Clean Stand with barbell in hands, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead raise the bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly return to starting position by moving hips forward and standing up straight. Clean to Power Shrug Stand with barbell in hand, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead raise the bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly move the hips forward as the hips extend explosively shrug shoulders and rise on toes. Clean to High Pull Stand with barbell in hands, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead raise the bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly move the hips forward as the hips extend explosively shrug shoulders and rise on toes. Continue to elevate the bar to mid-chest height by bending elbows and continuing the upward movement of the bar. Be sure to lift elbows up and keep the bar close to the body. Muscle Clean Standing erect with barbell in hands with a clean grip and feet at hip width, slide bar upwards almost along the body to near shoulder height. Once at shoulder height rotate elbows underneath the bar, releasing the hook grip and letting the bar fall onto the shelf created by the shoulders. Return bar to starting position the same way it got there. Power Clean Stand with barbell in hand, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead raise the bar by moving the hips backwards while maintaining a slight but

fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly move the hips forward as the hips extend explosively shrug shoulders and rise on toes. Continue to elevate the bar to mid-chest height by bending elbows and continuing the upward movement of the bar. Be sure to lift elbows up and keep the bar close to the body. Once at shoulder height simultaneously rotate elbows underneath the bar, releasing the hook grip and letting the bar fall onto the shelf created by the shoulders while falling into a quarter squat. The quarter squat should be reached at the same time the barbell is received on the shoulders.

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When squatting or deadlifting, a successful lift is dependent on keeping your back in good position. This takes a strong back as well as strong abs. At Westside, we do max effort work for squatting and deadlifting on the same day, Monday. The same muscles work in these two lifts. It saves energy to lump together the special exercises that contribute to both lifts. Let's first talk about the spinal erectors and how to develop them. Good mornings are done 40% of the time. This means 4 out of 10 Mondays. Any variation can be done. Work up to a 3 rep max. The following variations of good mornings can be used: Bent over with legs bent. Place the bar on your back in a squat position or slightly lower and bend over, rounding the upper and lower back. It is up to you how far to bend over. A lifter with a small waist will find it easier to bend over farther. This will build the erectors, hamstrings, and glutes by extending the legs and back simultaneously. Bent over with legs straight. These build the erectors and flexibility in the hamstrings. Arched back with legs straight. This style will build static strength in the erectors, which contributes to keeping the back arched while squatting or sumo deadlifting. Lower the bar as far as possible without losing the arch. Power arched good mornings. Use a very wide stance, a low bar position, and lean, don't bend, forward until the bar is in front of the knees. Heavy weights can be employed. This is not a quartersquat. , the bar must be in front of the knees after leaning forward. Combo squat/good morning. This one is very important for learning to extend all the squat and deadlift muscles. With a moderate stance and the bar held low on the back, bend forward until the back is close to the parallel to the floor. Then roll the lower back over and descend into a full squat. To stand up, straighten out the legs. This is very effective for building tremendous extension

strength, as well as tremendous tightness. You feel like your eyes will pop out when you're in the bottom. Seated good mornings on a box. Sit on a parallel or above-parallel box and bend over. This takes the legs out of the exercise, which is helpful if you are injured or have a large stomach. Seated good mornings on a bench. Sit straddling a bench and bend over until your face touches the bench. This is for the lifter with a small waist and good flexibility. We have reviewed seven types of good mornings, but you can also change the strength curve by using the Weight Release device, Flex bands, or chains. You can vary the work by using a lot of weight and little chain or light bar weight and lots of chains or heavy or light eccentric loading with the Weight Release. These combinations are known as the contrast method. Caution: Use of the Flex bands can make one very sore due to the tremendous eccentric overloading from the tension of the bands, causing delayed onset of muscle soreness (DOMS). This phenomenon occurs with any type of eccentric stress, but especially with the Flex bands. Now let’s isolate. Back raises or hyperextensions. These are done on a special bench where the feet are anchored and the torso is ed while lying face down. Lower the upper body until your head is close to the floor. Then raise up to parallel, but no higher, to avoid hyperextending the back. The reps are 3-8. Work up to a new max set whenever possible. The 1968 Olympic weight lifting champ Waldemar Bazanowski was able to do 225 for 4 reps, so get to work. Pull-throughs with straight legs. Pull a low pulley cable through your legs while facing away from the machine. Done with the legs straight, this exercise will hit the lower back. Use high reps, sometimes to failure. Done with legs bent, this will work the glutes. Reverse hyperextensions. For the mid to the very lowest part of the back, the Reverse Hyper machine is far superior to any back exercise. Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep when the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building. Abs. In my opinion the side bend is the most important exercise for the abs. The obliques not only work as stabilizers but are responsible for hip extension when lifting of the floor or out of the bottom of the squat. You must learn to push the abs out, expanding them against your power belt. Side bends with a dumbbell at a time; bend to the side and return to a standing position. Side deadlifts also work the abs/obliques. Stand next to the bar, facing the plates on the right or left end. Lift the barbell and try not to bend to the side. This exercise will build the obliques and stability in the glutes. We prefer to do our side bends with the help of an overhead cable machine. Stand with the lat machine to your side. Using a triceps strap held against the neck, bend away from the machine and do a side bend. There appears to be little stress on the spine using this method. We also do standing situps with lat machine. Hold a tricep strap around the back of the neck with the two ends held against the chest while facing away from the machine. Now bend over as far as

possible while pushing out the abs. Most lifters are very weak when first attempting this exercise, but be patient. The weight will go up and so will your squat and deadlift. Leg lifts of any kind are good. Start with lying leg lifts with your legs bent. Progress to straight leg lifts. If your shoulders are good, do hanging leg raises. Do them with bent legs until you are strong enough to keep your legs straight. Use weight if possible. The hardest type of leg raise involves lifting your feet up to the bar you are hanging from. Please don't be confused by bodybuilding magazines. Your hip flexers/extensors and abs must work together. A bent leg sit-up is worthless unless you have a very weak back and stomach. There are many back and ab exercises to choose from. These are just a few. Some will work for certain individuals better than others. That is precisely why you need lots to choose from. The information in our series of articles is the result of experimentation by 43 elite powerlifters we have developed over the years. We have a system that will teach you to teach yourself.