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NoGymPerfectBodyProgram Revised
NoGymPerfectBodyProgram Revised
NoGymPerfectBodyProgram Revised
NoGym.net
1st Edition
Note: This is a dynamic document and will be evolving steadily, both in growth & quality. If you have suggestions please let me know on the blog through the contact page. Hopefully this book serves as a good resource for you in your fitness journey.
Copyright 2012 by Christopher Walker Cover design by Christopher Walker Book design by Urna Sempter All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review. Printed in the United States of America First Printing: October 2012 ISBN-12 345-6-7898765-4-3
DEDICATION
This book is for everyone who has ever wasted their hard-earned money on poorly-produced, trash fitness products and books or on fad diets or supplements that promise so much, yet deliver so little. This book is for all of those individuals who refuse to settle for mediocrity; for all those who know they can be happy with their physique but just need to educate themselves on the best way to reach their goal. This book is for those individuals who have very little free time, or who want to free themselves from the obsessive fitness and dieting cycle that entraps countless millions. This book is for everyone who understands that 90% of your fitness results are going to come from 10% of your actions. This book is dedicated to everyone who knows they deserve a healthy, happy, fit existence. This book is for you.
1
1
2
3 1
The Solution
Mental Tips, Tricks, & Considerations The Food & Eating Strategies 7 Conclusion 10
Why Power-Based Training Will Make You Look & Feel Amazing
2 4
5
6 7
26
26
Foreword
Hello everyone and welcome to NoGym.nets No Gym, Perfect Body Program . If you downloaded it off the website I would like to take this opportunity to thank you for your support and for being a part of such an amazing community. Hopefully you enjoy all of my free material on the blog as well. No matter how you got ahold of this book, I sincerely hope it makes you think. I hope you consider my recommendations because, you know what, they work. You will save so much time and effort and, not to mention, money by following the principles in this book. I can guarantee you that you will not regret reading this material. Taking a minimalist approach to diet and fitness wasnt a deliberate decision of mine; it was the result of years of trial and error. The pruning that took place eventually led me to my core belief system that I act upon to this day. The approach I take is one that focuses on fundamentals. In every aspect of life, it is super important to pay close attention to the principles upon which systems operate. These principles always facilitate and give rise to the system. Therefore, if you understand the principles, you understand the system. And you also understand how to manipulate the system at the point where it is simplest - its core. A small change to the core of a system will often times lead to large scale changes as the complexity of the system increases. For example, if you know how to effectively optimize your hormones, you will experience sweeping improvements in many areas - fat loss, muscularity, strength gain, sleep quality - to name a few. This book will teach you how to do things such as optimize your hormonal environment. It will also hopefully work to shift your mindset away from focusing on the surface and obsessing over trivial minutiae and instead lead you to pay more attention to the things that really matter. The problem with the fitness industry today is that it is almost entirely focused on the minutiae - and its understandable why - very few people actually understand the fundamentals. Its not that they are difficult to understand, especially with a good resource, its more that most people are too lazy to care: the health and happiness of millions of people suffers as a consequence. So lets take a step away from mediocrity. Lets head back in the right direction. Lets educate ourselves about what really matters so we can make the simple changes to our routines that will reap the biggest rewards. Lets focus only on the things that matter. Be Strong, Be Lean, Be Happy Christopher Walker | NoGym.net
Chapter 1
Chapter 2
That being said, balancing an out-of-whack endocrine system requires a couple things: 1. Time 2. Positive reinforcement 3. Patience Once in balance, youll experience myriad benefits. However, two of the bigger ones that I will touch on here - are fat loss and muscularity.
Another interesting study found that in postmenopausal women , an increase in testosterone helped treat depression & low energy, help mitigate loss of bone density and muscle mass, and decrease body fat while increasing amount of lean tissue. These are just a few of great effects of a balanced endocrine system on fat loss, and only a few of the hormones involved. If are interested in further resources, contact me and I can point you in the right direction and help any way possible.
FOR MUSCULARITY
In the same vein as earlier, a healthy level of testosterone will naturally allow your body to maintain substantial lean muscle tissue. As an androgen with anabolic effects, testosterone will also help you gain muscle easily. Do it naturally though, because an excess of T is horrible for you and will turn you into a red-faced, veiny, hairy, raging grump. All of the exercises and nutrition suggestions in this program are specifically designed to help you optimize your hormonal environment.
Chapter 3
Now, our bodies can handle detoxification at normal to low levels just fine. They are amazing at restoring homeostasis. I love eating a couple donuts or an order of hot wings as much as the next guy. I just dont do it all the time. And guess what when you do feel the need to stop and grab a value meal at McDonalds, your body will handle it just fine - provided it is in balance. As long as you dont overload it all the time your healthy gut flora can handle the detox pretty easily. All you might feel in the meantime is a little gas or some indigestion.
Your brain is the most amazing super computer in the world. For real. If you are taking care of your gut and focusing on living in hormonal balance, your brain will run like a well-oiled machine. You will be sharp and focused (especially when using a dieting technique that I am going to talk about later) and you will sleep like a baby at night. Your body will be running well and therefore your brain will not have to react to a constant onslaught of warning signals from your muscles, gut, and endocrine system. Everything is connected in your body. Too often doctors and researchers make the mistake of focusing intensely on one area of the body while neglecting how it affects other areas, or vice versa. Since we are focusing on principles here, just remember that everything you put into your body activates countless enzymatic reactions, downstream from which many other parts of your body, including your brain, can be either positively or negatively affected.
Its easy to assume that these are the real problem. However, its a little more complicated than that. You see, these are merely symptoms of a bigger issue that each of us need to address.
There are several causes to these problems. Information overload is one of them. Everywhere you turn nutrition and fitness advice is being thrown in your face. Heck, Im throwing some in your face right now. The problem that most of us run into is whether or not we can effectively wade through the bullshit and disseminate what is high quality advice and what is garbage. Ill give you a hint: most of it is garbage.
Another culprit causing these issues is psychological dependencies and habits. Many people, including myself, are raised with food commonly used a reward for good behavior. In turn, we tend to go to it for comfort and to make ourselves feel good. This can be okay at times, but for most of us, the foods we turn to and the times at which we turn to them end up being completely counterproductive to achieving the goals weve set for ourselves. This behavior only reinforces bad habits. Remember, we are not dogs. The last culprit is physical dependencies. A lot of us are addicted to sugar or food additives, or have been at one time or another throughout our lifetimes. Its hard not to be. Additives are in almost everything. Period. Even fresh produce is waxed or sprayed with chemicals. This = the reason the United States and many other countries around the world are experiencing a drastic rise in obesity right now. Humans are addicted to sugar. And overeating, heck eating the garbage food in general, just tends to perpetuate and even compound the addiction. There is a lot of research that indicates that we become sensitized (the opposite of desensitized) to sugar. I wrote an exhaustive post on the blog about overeating as a classifiable addiction disorder. Check it out if you have some time. Its also incredibly difficult to discern between fact and fiction nowadays. Gurus are popping out of the woodwork, touting their magical fat loss solutions. But big companies are just as guilty of lying. I firmly believe that supplement companies have scared an entire generation of gym-goers into unquestionably believing that they need to be sucking down protein shakes every couple hours or risk losing all of their muscle, gaining pounds of flabby fat instantly. Many of us falter, not necessarily because of lack of willpower, but because we are overloaded with misleading information and it becomes difficult, even paralyzing, to make healthy and well-informed decisions every day.
THE SOLUTION
So how do you wade through all the garbage and discern truth from lie? Well Ive got a couple tips that I use in my own life that I would like to share with you. Please focus on these. Implementing them could mean a world of difference in your everyday happiness...and your waistline. These tips and strategies will also help you to balance your bodys endocrine system over time. Just follow these guidelines, both mental and nutritional, and eventually your body will be in great shape, both internally and externally.
Swimming, steady state cardio of almost any type, and extended sessions of sprinting to the point of exhaustion are all culprits. These types of exercise are basically forms of overexertion. And while they may be great for burning calories right now, more often than not they will make you so hungry afterwards that you end up eating your way into the deficit you created (and many time past it). This is one of the reasons that so many runners and swimmers you see are still fat or skinny fat. On the other hand, some great exercise that I have no problem doing even while restricting calories are: short wind sprints (enough to get the heart rate up, but not exhaust ones self), bar training, weight lifting, bodyweight exercises, jumping and plyometrics, and walks of all kinds, both long and short. These activities are great for creating a steady, prolonged metabolic burn that lasts for hours after the activity. And the best part is that they wont cause blood sugar swings or crazy glycogen depletion that could lead to overeating or negating the calorie deficit you created. They have hormonal benefits as well (part of why they control satiety so well) that increase growth and muscle synthesis, so they are useful exercises in many respects. 3. Dont become orthorexic. Take an approach in moderation. When you are obsessing over everything, becoming an orthorexic nightmare, you arent doing yourself or your loved ones any favors. Really, the amount of stress you cause yourself overeating a perfectly clean diet negates the positive effects from your food. You are also likely limiting yourself from eating awesome, nutritious foods because of some preconceived falsehoods youve been perpetuating anyways, meaning: your squeaky clean diet probably isnt even all that healthy for you; you are probably missing out on key nutrients and vitamins. So relax. Remind yourself that this journey isnt actually about the food itself: it is about creating a lifestyle for yourself that you enjoy living day-in-day-out and that keeps your body looking bombshell and feeling great all the time.
Its all about your mindset. This applies to any other pursuit in life as well. Remember to always approach a goal with the big picture in mind. That way you wont get lost in the details. 4. Challenge conventional wisdom and prosper. Much has been written on blogs all across the Internet by now about challenging conventional fitness and nutrition wisdom. [See MarksDailyApple.com and LeanGains.com for examples] But when I was going through my rough times and trying to figure this all out, not so much information was out there. I used a lot of intuition and personal failure (experience) with one way of exercising (what people now call Chronic Cardio) to inform me of its shortcomings in terms of health. 5. Use principle-based eating instead of counting. The most important thing that I learned in my transformation was that if you stick to solid principles, you no longer need to sweat the small stuff. I guarantee you that if you eat naturally 80% of the time, and fast regularly, perhaps skipping breakfast daily, you will lose body fat and retain muscle like no bodys business. In no time you will be looking leaner and stronger. For real, 12 weeks would be all you would need to see some DRASTIC changes in the mirror and in your blood work. And if you follow these simple principles for 12 weeks the rest of your everyday life will appear much more manageable, even if it didnt change at all.
primal? Because this steak rub has trace amounts of corn and if I eat it I wont be primal. This might sound ridiculous but then again it might be you. Get a grip. The point is to keep the base of your nutrition centered in whole foods that are as close to nature as possible in any situation. This is a realistic approach to eating which often gets overlooked. Eating has as much to do with convenience as it does with nutrition for many people. With that in mind, just try and make the best decisions possible in a given situation. And plan ahead if possible. A really important thing to remember when eating to get a rockin body is to focus on eating foods that are satiating. A combination of protein and fats in general are great for filling you up and keeping hunger at bay for hours at a time. A diet high in protein and fat and low in sugar, over time, will allow the body to become fat-adapted, meaning it shifts to burning fat for fuel instead of sugars in your bloodstream. When youre fat adapted, your blood sugar remains even; it doesnt fluctuate madly every couple hours inciting false hunger to restabilize it. However, I generally disagree with anyone who claims that carbohydrates are the devil. Carbs are also satiating and very necessary in many situations. And you can still become fat-adapted while eating moderate amounts of carbs. Just try and stick to natural fruits and tubers and grains such as oats, along with nuts and peanut butter as your carb sources and youll be eating awesome food all the time and losing fat easily and effortlessly. 2. Use intermittent fasting to your advantage. Fasting is ridiculously great. There are many ways to implement a fasting routine. Personally I just skip breakfast, opting for a cup or two of black coffee instead, then resume my regular eating at lunch time (only I eat two HUGE meals at lunch and dinner - Im not trying to lose weight right now) which I love. It is more my style. And sometimes Ill even eat both of my meals within a couple hours. Its great. Im so full I dont feel like eating again until the next day.
There are other, more structured ways, of fasting however. The most popular is the LeanGains protocol, made popular by Martin Berkhan. He advocates 16 hours fasting then an 8 hour feeding window. For women he suggests a 14/10 split. Eat Stop Eat is Brad Pilons program. He recommends you eat regularly throughout the week but fast for 24 hours two times during the week, whenever is most convenient. The point is to be flexible and do what works for you. The hormonal benefits are amazing with fasting. Your satiety levels go up, contrary to popular belief, which means you actually keep hunger away fairly effortlessly. After the first couple weeks of daily fasting, you may even find that the thought of eating food right after waking is repulsive (this happened to me) which makes it even easier. 3. The ideal human diet is deceptively simple but it may take you a decent amount of time to get used to it, depending on your current diet. Its as easy as eating natural foods, foods that you can hunt & kill (meat, fish, eggs) and foods that grow naturally (vegetables & fruits) . I generally say to limit grain intake while you are getting adjusted if you can. Grains are not inherently natural: they began as a cultivated crop (unlike fruits and vegetables which are now, for the most part, cultivated as well). And they are processed as foreign substances within many peoples guts, causing inflammation. Avoid them if you can, or just slowly cut them out. Once your body is adjusted to eating this way, you can get away with some cheating because your gut flora will be so much healthier than when you were constantly bombarding it with donuts, cereals, and ice cream. Now you can eat these things in small amounts when you feel the need and your body will likely 1. Only be able to handle a small amount and therefore limit itself and 2. Be able to effectively detoxify what it considers poisonous.
Conclusion
Eating for a perfect body entails much more than just food or nutrition. Creating a sustainable, healthy lifestyle for yourself that will not only help you get to that great body, but also help you effortlessly maintain it, takes time. But it is not difficult. Just be patient, follow the recommendations above, and youll reach your goal. Guaranteed.
Chapter 4
1.
Your risk of injury and/or overtraining with weights is just as high as when you do lots of cardio. Many people use horrible form when lifting and try to lift either too heavy or too lightly. They get inconsistencies between muscle groups because they tend to favor certain movements over others (i.e. glamour muscles). Many people end up with back and shoulder injuries because they dont lift correctly.
Its also really easy to go to the gym and workout out every day of the week with weights if you use isolation lifts. This chronic stress on your system over long periods of time leads to an unhealthy influx of cortisol into your system. It definitely feels great to exercise everyday, and I am not saying you shouldnt, I just dont think constant lifting day-in day-out is healthy. On the surface you might look good. But any form of chronic stress is bad for your endocrine balance.
2.
It is expensive. Seriously, think about what you could spend that extra $30$100/mo thats going toward your gym membership (depending on where you live) on. You could buy a new wardrobe, for example.
3.
Unless you are meticulous about your movements, it often leads to disproportionate looks. The only useful (my opinion) weightlifting movements are compound ones: the big traditional barbell lifts. They generally keep your whole body working together. People run into problems when they start isolating body parts. The big-biceped chicken-legged guy walking around every gym on the planet is a prime example of what I am talking about.
4.
It encourages detail obsessions. Should you lift 3x10 at 75% 1RM? Or 5x5 at 85% 1RM? Or any of the countless other sets vs. reps variations that fitness experts tout as the best way to lift. Just take a spin through any bodybuilding forum and youll see an insane amount of arguing over the correct way to train. Its all ridiculous if you ask me. Why? Because the quickest, most effective way to get full body explosive power and an optimally aesthetic physique is to . . .
And if you live in a city and can find one of the many outdoor gyms equipped with pullup and dips bars then you are in an even better situation (Tompkins Square Park in NYC, for example).
Now take a look at these guys in the picture above. What do they all have in common? Answer: None of them train with anything but their own body weight. They focus primarily on bar-centered training, which adds the element of significant gravity working to add extra resistance. Coupled with sufficient leg training through pistol squatting and sprinting, bar training creates a full-body aesthetic that looks amazing. The big reason that most people dont train on the bar is because it is DIFFICULT. It is not fun to face the reality of how weak you really are. You may be able to curl 40 lb dumbbells but what good does that do you besides being decent at curling dumbbells? I guarantee you that if you walk into your local gym and ask every person there to do a muscle, up not one of them will be able to do it. Heck, I rarely ever even see people in the weight room using the pull-up bar if there even is a pull-up bar. If you dont know
what a muscle up is, it is merely pulling yourself up over top of the pull-up bar in one motion. I find it perplexing how people are content not being able to manipulate their own body weight, especially when learning to support your own body actually ends up giving you the most appealing aesthetic. Trust me, after spending a little time working out on the bar you will feel great. You will start becoming more aware of your own body and as you develop true power and are able to do more complex movements such as muscle ups and planks you will have a lot of fun not to mention your entire body will be transforming right in front of your eyes. You will be working muscles that youve never challenged before and youll be sore in places you didnt know existed. Bar workouts work your muscles DEEP. You will be very sore for the first month. But the result after you acclimate will be rock hard, dense muscle.
1.
Its almost impossible to overtrain. Since a full body bar workout with dips, pull-ups, muscle ups, and levers works your muscles so deep, I can guarantee you that you will be feeling it the next day, especially when you first begin training this way. The self-limiting nature of this type of training is a beautiful thing. I highly recommend just listening to your body. If you feel recovered after two days then go back and do another full body bar workout. If it takes a full week to recover, then wait the full week before going back. Just do some sprinting or hiking in the meantime to stay active while you recover. You start having fun! Its almost like playing. Throwing yourself around a bunch of monkey bars is awesome; its like when you were a kid on the playground. Your confidence goes way up. Knowing that you are a master of your own body is a great feeling. The back-intensive nature of bar training also builds up a
2. 3.
strong, straight-postured back which will lead to you standing up a straighter and taller. As your physique improves people will start taking notice. And it always feels great when you know you are good at something most other people cant do. Just flow with it: listen to your bodys needs and push it when you get the chance. You dont necessarily need to stick to a strict regimen. Just get creative and challenge yourself often and youll be rewarded with a balanced approach to everyday life. However, some people just need a starting point: a jump off to work from. Others love working from a regimen. Because of this, Ive made some great schedules at the end of this program.
Chapter 5
THE MUSCLE UP
This is by far my favorite movement, and it is very impressive to watch. The first time I saw someone do a muscle up was at Tompkins Square Park in New York. It was the coolest move Id ever since and judging from the impressive physiques of the guys who were doing muscle ups I figured there was probably some sort of correlation. By this point I had worked my way up to being able to do over 40 consecutive pull-ups which, to be honest, was kind of boring. So when I saw a group of guys doing muscle ups I knew I had met my new challenge. It took me two weeks of constantly trying the movement several times a day. Then I rested for a few days. I was out for an easy jog one day when I decided to stop at a pull up bar and try again.
And I did one. Ive never looked back. Nowadays the muscle up is the staple of my workout routine. I mostly just do them because they work my entire upper body, back and front, and keep me explosive. Search Muscle up tutorial on YouTube if you are interested in learning how to do one. I highly recommend learning; there are very few other movements that hit so many muscle groups in one motion. They are not easy so be ready to work at it for a while. Remember the big trick is to keep your center of gravity right beneath your hands in order to make the transition over the bar possible.
A properly executed pistol squat is indicative of power in a range of your leg muscles. And as opposed to heavy squats in the gym pistol squats dont bulk your legs up to the point where you have to wear dad jeans or sweat pants.
They give you a nice lean shape and work your abs pretty hard too. If you cant do one just work on it over time using body weight squats and sprinting to build strength in the correct muscles.
SPRINTING
Whether you are trying to learn to dunk a basketball or trying to shed a considerable amount of body fat in the best manner possible, sprinting is a kick-ass workout that will get you to your goal.
Explode
Sprinting is one of the most explosive movements you can do with your body. It also works EVERYTHING. For real, even your arms get an awesome workout. And the GH flush is amazing. I recommend not sprinting distances over 200m though. When you get into the 300-600m range you stand to either induce a considerable amount of stress on your system, or youre not sprinting, youre running hard but steadily (unless you are a trained long sprinter). Elect instead to go HARD, like I cant move my legs any faster hard for 50-100m at a time. Between sprints rest completely. Heck, take 10 minutes if you want. The point is to rest enough to be able to do the same thing your next time around: sprint your ass off again.
Sprinting will indirectly increase your testosterone as well as your growth hormone (GH) levels leading to better muscular potential.
It is one of the most rewarding, exhilarating ways to naturally increase your testosterone, lose body fat, and feel great. Just look at the typical body of a sprinter. Most of them, from the high school level all the way up to Olympic champions, have some ridiculously well-proportioned, highly muscular bodies.
2. To improve athleticism. 3. To eat. Not everyone is trying to run a world record marathon or qualify for the Olympics. If you are, hats off: youre awesome. Most people want to improve the way they look by losing fat or weight in general, and by gaining or shaping lean muscle. They want to improve their athleticism so they can excel in their favorite sports, whether as a serious amateur or a weekend warrior. And to be honest, many people just love to eat a lot but dont like the ramifications inherent with doing so and not exercising. Understandable. We tend to lose focus because many of us lead incredibly busy lives in general which makes it difficult to sift through and process any additional information. At the same time we all have a comfort zone. And sometimes, the best thing for us lies slightly outside that zone, making it that much more difficult to bring ourselves to do it regularly. We workout a couple times a week, with no real aim, just because its what we should do. And most of the time, our physiques and athleticism never improves. Some people may not care, but for those who do, I have a solution.
For the beginner... a. Standing broad jumps b. High jumps c. Knee tucks d. Jump rope (at high turnover) e. Box jumps (or use curbs, stumps, steps) f. Wind sprints g. Partial burpees For the advanced trainer... a. Plyometric push-ups
b. Plyometric pull-ups c. Burpees d. Clap pull-ups e. High pulls f. Muscle-ups g. Accelerating wind sprints (speed up steady all the way through your destination) h. Bounding into wind sprints i. Burpee-to-pull-ups (then repeat) j. Basketball dunk training k. Pistol squats
This just a list to start from. However, if you did only these movements, consistently, youd be powerful, fast, and very athletic. You would also be facilitating some awesome endocrine improvements in your body that would up-regulate certain hormones known to improve your fat-burning potential as well as muscle synthesis. Another benefit to focusing your training around power-based movements is time. I honestly workout two, maybe three, times per week, for no more than 30-45 minutes per session. I focus my workout around these movements and two things happen: 1. I get tired quickly, so I feel satisfied when Im done. 2. I get a great workout in a very small window of time. Now, you do not necessarily need to go balls-to-the-wall either, going non-stop for the thirty minutes. Ive found that youll get the best results by taking plenty of rest between sets, allowing your body adequate time to recover which will let you get the full benefit from your next set because you can push just as hard as the first time around. Remember: focus on your reasons for working out.
If you are not looking to break a world record any time soon and just want an enjoyable way to lose fat, gain or shape muscle, and have fun doing so, then I highly recommend basing your training around power movements from now on. Youll save time, youll get lean & strong, and youll be happy.
Chapter 6
you reach certain goals. All of the programs will use the movements in the following pages. So use this chapter as a reference later if you forget how to do a certain movement.
The Muscle-Up
The Burpee
Wide Push-Up
Diamond Push-Up
Incline Push-Up
Decline Push-Up
Front Dip
Wide Pull-Up
Basketball Grip
Windshield Wiper
Handstand Push-Up
Behind-Neck Push-Up
Sideways Pull-Up
Calf Raises
Stand with your feet shoulder width apart and raise your heels off the ground, engaging your calf muscles, Lower, repeat.
Isolation Holds
L-Sit Abdominal Hold
Mid-way Dip
Half-Pistol Hold
Explosive Power
Box Jump
Knee Tuck
Clap Pull-Up
High Pull-Up
Plyometric Push-Up
Clap Push-Up
Chapter 7
likely not feel the need to do a ton of reps because your muscles will be sore and exhausted from trying the new moves.
Advanced
Front Lever Raises Muscle-Ups Beneath-Bar L-Raises Burpees Chest Dips
Intermediate
Hanging Leg Raises Standard Pull-Ups L-Sit Abdominal Hold Burpees Chest Dips
Beginner
Hanging Knee Raises Assisted Pull-Ups Bodyweight Squats Burpees Chest Dips
Follow this up by finishing with 3 of the holds from the Body Sculpting On The Bar chapter. Challenge yourself.
Advanced
Muscle-Ups Behind Neck Pull-Ups Pistol Squats Windshield Wipers
Intermediate
Chin-Ups Behind Neck Pull-Ups Knee Tucks Hanging Leg Raises
Beginner
Chin-Ups Behind Neck Push-Ups Knee Tucks Hanging Knee Raises
Follow this up by finishing with 3 of the holds from the Body Sculpting On The Bar chapter. Challenge yourself.
For example: Your max reps of push-ups is 40. If I recommend 70% of your max reps (MR) then use the following equation. If your answer is not an even number just round up to the nearest rep. 40 * 0.7 = 28 For the holds I use MT - Max Time. And make sure you give yourself plenty of rest between sets!
Monday: Chest/Biceps
Sets
4 3 3 3 3 3
Exercises
Front Dips Military Push-Ups Chin-Ups Incline Push-Ups Parallel Bar Dips Plyometric Push-Ups
Reps
70% MR 70% MR 70% MR 70% MR 70% MR 70% MR
Tuesday: Legs/Core
Sets
4 3 3 3 3
Exercises
Hanging Leg Raises Calf Raises Knee Tucks Squats Front Lever Raises (L-Sit Hold for time if not able)
Reps
70% MR To Failure 70% MR To Failure 70% MR
Follow this workout by walking for 10 minutes, shaking out your legs with some dynamic stretching/drills, then perform 5-10 x 50m wind sprints.
Wednesday: Back
Sets
3 4 3 3 3
Exercises
Wide Pull-Ups Standard Pull-Ups Slow Military Push-Ups Wide Pull-Up Hold Standard Pull-Up Hold
Reps
70% MR 70% MR 70% MR 70% MT (time) 70% MT (time)
Thursday: Shoulders/Triceps
Sets
4 3 3
Exercises
Behind Neck Pull-Ups Behind Neck Push-Ups Sideways Pull-Ups (3 sets each side) Handstand Push-Ups Triceps Dips Finger Grip Pull-Ups
Reps
70% MR 70% MR 70% MR
3 3 3
Sets
3 3
Exercises
Muscle-Ups cant do MU) (Burpees if Pistol Squats (Assisted if not able - hold onto something with hand) Beneath-Bar L-Raises Knee Tucks
Reps
70% MR 70% MR
3 3
70% MR 70% MR
Advanced
Knee Tucks Pistol Squats Box Jumps Burpees Vertical Leap Max Height
Intermediate
Knee Tucks Assisted Pistol Squats Box Jumps Burpees Vertical Leap Max Height
Beginner
Knee Tucks Squat-to-Jump Box Jumps Burpees Vertical Leap Max Height
Advanced
High Pull-Ups Clap Pull-Ups
Intermediate
High Pull-Ups
Beginner
Pull-Ups
Pull-Ups (As forceful as Pull-Ups (As forceful as possible) possible) Medicine Ball Slams Burpees Plyo Push-Ups Medicine Ball Slams Burpees Slow Push-Ups (very slow & controlled)
Day 3: Sprint Day! Head to the track or your favorite big hill (hills give an even better workout in less time because of the added resistance). Switch between these workouts depending on how you feel that day: #1: 5-10 x 50m #2: 5-10 x 100m #3: 5-10 x 150m #4: 5-10 x 200m (start slower and accelerate all the way through the end) Another variation you can do is to pick one of the sprint workouts and bound into the sprint. This will help train your explosiveness; bound easily (flow with it) then explode into the sprint.