INTRODUCTION

**Repeat this program twice through for optimal results.

I want you to go off how you feel, majority of the time you will keep these to between
30-90 seconds but if you’re breathing heavy and need to rest longer to put your full
energy into the next set then take longer.

2-0-1-0. This doesn’t need to be exact but focus on lowering the bar or dumbbells
under control and make the lifting portion of the exercise fast and explosive.

• Train Slow steady cardio 2 x per week.

• Train HIIT 2-3 x per week.
EXERCISE NOTES
Have your feet positioned low on the The focus here isn’t pulling your elbows
platform and slightly turned out.
back as far as possible, but squeezing
your shoulder blades together. Try it now.
It’s possible to pull your elbows back
while keeping your shoulder blades
slightly spread apart. Bring your elbows
back in line with your upper body then
Use the Range of Motion that you’re
comfortable with. Don’t lower the squeeze your shoulder blades from there.
barbell or Dumbbells down as far as Also I don’t mind the use of slight
possible if this aggravates your momentum during rowing movements
shoulders. *This is the same with dips
but work on using weights that you can
and Overhead press.
hold for 1 second at the peak of each rep.

Keep these as strict as possible for as

long as possible. I’m happy for some When performing these work on getting a
cheat reps at the end of sets but too good stretch at the top while keeping
often I see cheat reps right from the elbows close to your body.
beginning. Meaning no leg drive to start
and no knee dip at the end of the rep.

Keep the weights light here and just

focus on strengthening the internal
muscles of the shoulder. The External
rotators are what we’re targeting here.
SLOW STEADY CARDIO
A Long low intensity session performed at 60-75% effort.
Options: Run / Cycle / Row / Swim / Hike

This should be done at an intensity where you are still able to talk comfortably or
breath throughout your nose the whole duration of the session. The activity that
you choose should be either suited to your career and improving skills
(Swimming technique) or for recovery of muscles used (Cycling to get the blood
flowing after a heavy leg workout). Preferably you will perform your active recov-
ery sessions first thing to split up your Sessions.

Beginner: 20-30 Minutes

Intermediate: 45-60 Minutes
Advanced: 60-90 Minutes

This is to create variety while still focusing on recovery and building your cardio-
vascular endurance. Pick 3 exercises and perform them for 5/10/15 minutes
each. Examples are;

Run/swim/run Run/row/swim Run/row/bike

Skip/run/bike Boxing/Stepper/Assault bike

Beginner: 5 Minutes of each exercise

Intermediate: 10 Minutes of each exercise
Advanced: 15-20 Minutes of each exercise Alternatively; Keep the time the same
and pick more exercises.
HIIT CONDITIONING
Workout 1 Workout 1
3 minutes work / 30 seconds rest 3 Minutes work / 1 Minute rest.
Repeat 3-4x through. Repeat 3-5x through.
Workout 2 Workout 2
4 Rounds 30 Seconds work / 30 seconds rest.
50 x Mountain Climbers Repeat 8-12x through.
25 x Push-ups
1 min Front Plank
2 min jumping rope
Rest 1 minute between set.

Workout 1
5 x Pull-ups
10 x Kettlebell snatches
Workout 1 15 x Kettlebell figure 8's (between legs)
45 seconds work / 45 seconds rest. As many rounds as possible in 8-12
Repeat 10-15x through. Mins.
Workout 2 Workout 2
8-12 Rounds 1-2 Rounds of 50-40-30-20-10
15 Seconds Battle Ropes
15 Seconds Air Squats Kettlebell swings
Rest 30 Seconds 2 Count Flutter-kicks

Workout 1
4-6 x 500m Intervals
Rest 1 Minute between Intervals.
Workout 2
2000m for time
HIIT CONDITIONING
Workout 1 Workout 1
5 rounds for time 10x Squat Jumps
Assault Bike x 1km (0.6miles) 50m Sprint
Push-ups x 20 50m Slow walk to recover.
Sit-ups x 20 Repeat 8-12x through.

Workout 2 Workout 2
Tabata Sprints x2 (For a total of 8-mins) 4-6 Rounds
10 seconds work / 20 seconds rest. 400m Repeats.

Rest on a 1:2 Schedule. 1 min work would

equal 2 min rest.

Workout 1
2 Mins Overhead Strikes /2Mins Step-ups
1.5 Mins Overhead Strikes /1.5Mins Step-ups Workout 1
1 Min Overhead Strikes / 1Min Step-ups Sled Drags
30 Secs Overhead Strikes / 30Secs Step-ups 8-10 Intervals of Sled drags for 15-30
seconds at 100% effort.
Workout 2 Recovery- walk for 60-90 seconds between
sets.
2-3 Rounds
50-40-30-20-10
Workout 2
Alternating sledgehammer strikes
Sled Pushes
Box Jumps
8-10 Intervals of Sled pushes for 15-30
seconds at 100% effort.
Recovery– walk for 60-90 seconds between
sets.
PHASE ONE

Leg press or Front Squat 4x12-15 Incline Barbell Press 4 x 8-15

Shoulder racked Dumbbell Lunges Band Pull-aparts or Reverse Cable Flys 4x20-25
4x10-12 (Each side) High Incline Dumbbell press 3x8-15
Lying leg curls 4x8-15 FacePulls 3 x15-20
Leg Extensions 3x20-25 Standing Dumbbell Lateral raise 3 x 8-15
(Toes pointed out)
Cuban Press 3 x 15-20
Calf raises 3x20-25
(Standing or Seated) Bicycle Crunch 3 x Max

Hanging Knee raises 3 x Max

Wide Pull-ups
(30 Pull-ups if Max under 10. 50 Pull-ups is max over 10)
Low Cable Row 3 x 8-15
T-Bar Row 3 x 8-15
Rope Tricep Pushdowns 4 x 15-20
Rope Hammer Curls 4 x 15-20
Back extensions 3 x 20-25
Ab Wheel 3 x Max
PHASE ONE CONT.

Dips - Elbows Out

(30 Dips if Max under 10, 50 Dips if max over 10)
Flat Dumbbell bench press 4x8-15
Seated Dumbbell overhead press 4x8-15
Cable Chest Flys 2x15-20 in each position ;
Low Cable / Mid Position / High Cable (6 sets total)
Plate front Raise 3x8-15
(Full Range of Motion from waist to Full extension overhead)
Reverse crunches 3 x Max

Close grip Pulldowns (Hands facing each other) 4 x 8-15

One arm Dumbbell row 3 x 8-15
Ring rows (TRX) 3 x Max reps
(If you can perform more than 30 in a row, change your body position or
raise your feet. Alternatively add a weighted Vest.)
Lying tricep extension 4x20
(Lower the bar to your chin for the first ten reps, then to just above your
forehead for the final 10)
Incline Dumbbell Curls 3x15-20
Barbell Drag curls 3x15-20
Roman chair Russian twists 3 x 15-20
(each side)
PHASE TWO

High Incline Dumbbell press 5x8-12 Wide grip neutral Pulldown 5x8-12
Flat Barbell bench press 4x8-12 Underhand barbell bent row 4x8-12
(After each set do 1 set of Band pull (Elbows in)
aparts.) T Bar or Hammer strength machine row
Arnold Press 4x8-12 (Elbows up) 4x8-12
Side Lateral raises Cable reverse flys 4x12-15
Superset w/
Seated DB power clean 4x8-12 Back extensions 4x20-25

Triceps Rope pushdowns 5x12-15 Flutter-kicks 3 x Max

Rope Hammer curls 5x12-15

Roman chair sit-ups 3 x Max

Incline Barbell press 5 x 8-12

Dips (Use rings if you have them) 3 x max
Seated Dumbbell press 4x8-12
Plate front raise
Superset w/
Cuban press 4x8-12
Cross body alternate hammer curls 3x10-15 (each arm)
Incline Dumbbell curls 3x12-15
Single arm Cable pushdowns 4x12-15 (each side)
Lying leg raises 3 x Max
PHASE TWO CONT.
Leg press or Front Squat 5x8-12
Bulgarian Split Squat 4x8-12 (each side)
Lying leg curls 5x8-12
Leg Extensions 4x20-25 (Toes pointed out)
Bodyweight Cossack squats 2 x Max (Go as low as you can comfortably)
Calf raises 4 x15-20 (Standing or Seated)
Bosu or Swiss ball crunches 3 x Max

Push-ups 3 x Max (Use rings or Trx if possible)

Low Incline DB bench press 5x8-12
Dumbbell upright row 4x8-12
Superset w/
Lateral Raise 4x8-12
Wide Grip Barbell curls 3x12-15
Preacher curls (Hands close / Elbows out) 3x12-15
Lying Dumbbell Tricep extension 4x12-15
Superset w/
Close grip push-ups with hands on the Bench Max
Heel tap crunches 3 x Max
PHASE THREE
Leg Press or Front Squat 5x5-8 Seated shoulder dumbbell press 5x6-10
Lying Leg Curls 5x 5-8 Barbell wide grip upright row 5x6-10
Shoulder racked dumbbell lunges 4x6-10 Reverse cable flyes 4x8-12
(each side) Cuban press 4x8-15
Leg extensions (toes out) Giant set of 100 Hanging Knee raises to the Side 3 x Max
40 reps, 30 reps, 20 reps, 10 reps. (Alternate each side each rep)
Side Planks 2 x Max time (each side)

Flat Barbell Bench Press 6x3-5 Close Grip Barbell Bench Press 5x5-8
High Incline Dumbbell Bench Press 4x5-8 Rope Tricep Pushdowns 5x8-12
Ring Dips 4x max Barbell Curls 5x5-8
Ring Push-ups 4x max
Dumbbell Alternate Hammer curls
Rope Cable Crunches 3x20 5x8-12
Cable Bar Pushdowns 1 Giant Set of 100
(40-30-20-10)
Pull-ups (Vary grips) Cable Curls 1 Giant Set of 100
50 Pull-ups if max under 10, 80 Pull-ups if (40-30-20-10)
max over 10.
Ab Wheel 3x Max
Bent-over Barbell Row or T-bar Row 5x5-8
One Arm Dumbbell Row 4x5-8
(Each side)
Back Extensions 4x15-20
Hanging straight leg raises 3 x Max