TABLE OF CONTENTS

10-WEEK TRANSFORMATION SYSTEM 3

START HERE: GUIDE INTRODUCTION 4

DON’T JUST PLAY THE GAME. CHANGE IT. 5

FUNCTIONAL SPORTS TRAINING INTRODUCTION 6

SPOTLIGHT ON MICHAEL DEAN JOHNSON 7

10-WEEK TRANSFORMATION SYSTEM STACK 8

PHASE 1: STRENGTH PHASE (4 WEEKS) 9

GUIDE TO STRENGTH 11
WORKOUT SCHEDULE 12

PHASE 2: HYPER GROWTH PHASE (4 WEEKS) 13

GUIDE TO MUSCLEBUILDING 14
WORKOUT SCHEDULE 15

PHASE 3: EXPLOSIVE POWER (2 WEEKS) 17

GUIDE TO POWER TRAINING 18
EXERCISES TO BUILD EXPLOSIVE POWER 19

FUNCTIONAL SPORTS TRAINING 21

PERIODIZED SPORTS TRAINING 22

BONUS WORKOUT 1: BOOST YOUR AGILITY 23

BONUS WORKOUT 2: INCREASE MUSCULAR ENDURANCE 27

BONUS WORKOUT 3: BOOST SPEED & STRENGTH 31

10- WEEK
T R A N S F O R M AT I O N
SYSTEM

Dominating your sport requires

speed, power, strength and size —
the foundation of any athlete.
Prepare to embark on a complete,
10-week, periodized training odyssey
to take your body and performance to
the next level. It’s time to stand
out from the crowd.

3
 Stronger. Bigger. Faster. Starting
now, you can improve your athletic
performance and achieve a greater
level of fitness than you ever
dreamed possible. Devote the next
10 weeks to building better habits,
a better body and a better you
with the MuscleTech® 10-Week
PG. Transformation System and
9 acclaimed athlete Michael Dean
Johnson.

10 WEEKS:
LAY THE FOUNDATION
Our core training program includes
dedicated components targeting
strength, size and speed. Weekly
training schedules include
recommended stacks to ensure
that all bases are covered.

BONUS WORKOUTS:
KICK IT UP A NOTCH
PG. Three sport- and function-specific
21 bonus workouts, along with tips
from acclaimed MuscleTech®
athlete Michael Dean Johnson.

GET STACKED!
Knowing which supplements to take,
how much to take, and when to take
them will help you squeeze every
ounce of results from your hard work.
PG.
8 4
Whether or not you’re competing, you’re
always looking for an edge. For more than
two decades, we’ve fueled those with the
strength to not just play the game, but to
change it.

The MuscleTech® 10-Week Transformation

System reveals the training techniques of
athletes who are training to achieve peak
performance. This guide is intended to
educate you getting the most from your
supplements while delivering a smarter
approach to peak performance that’ll help
you up your game, change your body
and find the edge you seek.

5
FUNCTIONAL

MICHAEL DEAN JOHNSON

SPORTS
TRAINING
Want to get stronger? Faster? Improve
your endurance? To complement the
10-Week Transformation System, we’ve
also included sample sport-specific gym
workouts from acclaimed MuscleTech®
athlete Michael Dean Johnson.

The 10-Week Transformation System will

help you build high-quality, ultra-lean
muscle while becoming stronger, faster
and more powerful so you can tackle
anything life throws at you.

6
@michaeldean2.0

Michael Dean Johnson is an American

fitness model, and online personal coach.
As a coach, his goal is to help others realize
their potential, equipping them with the
knowledge to achieve their goals and
gain confidence (and discipline) through
strength. He’s been fortunate enough to
coach clients in-person and online and
has witnessed them form new and
sustainable lifestyles.

He believes that exercise should be an

enjoyable source of stress relief, not another
source of anxiety. Michael has a great
reputation as a positive voice on Instagram,
where he’s earned the reputation as a
special trainer who will go above and
beyond the call of duty to bring his clients
to new fitness levels.

7
 PERFORMANCE
TRAINING SYSTEM
STACK
Knowing which supplements to take, how much to take, and when to take them will
help you squeeze every ounce of results from your hard work. Let’s focus in on the right
supplement stack to deliver strength and power.
PRE-WORKOUT

SHATTER™
Stands out with scientifically studied
doses of creatine, betaine and beta-
alanine for real musclebuilding power.
1 SERVING
INTRA-WORKOUT

AMINO BUILD®
Designed to supply your body with the
critical BCAAs you need to boost your
strength and shorten your recovery time.
1 SERVING SIP THROUGHOUT

PLATINUM WHEY + MUSCLE BUILDER

POST-WORKOUT

Platinum Whey + Muscle Builder combines

the two top muscle and strength building
ingredients into one convenient and
delicious protein shake.
1 SERVING

CLEAR MUSCLE®
Increase protein synthesis and decrease
D A I LY

muscle breakdown. Recover quickly and

get back to the gym sooner.
1 SERVING

8
PHASE 1:
(4 WEEKS)

Building muscle doesn’t have to be overly complicated - which is

whey we’re kicking off this 10-week program with three basic lifts —
squats, deadlifts and bench presses.

9
PROGRESSIVE
OVERLOAD
This strength phase utilizes the principles
of progressive overload — adding small
increments of weight to each of your lifts
over the 4 weeks or doing more reps with
the same load you previously achieved.
It may be adding only 5 to 10 lbs. to the
bar for each workout or achieving just
one more rep than you did last time. The
key is logging your lifts and approaching
each workout with the same goal — to
break your strength record from your
previous workout while maintaining
good form.

10
GUIDE TO
STRENGTH:
Muscular strength refers to your ability to produce maximal force
in a given movement plane for a single repetition. Powerlifters
practice heavy, so they can lift heavy in competition. Their workouts
consist primarily of multi-joint exercises like bench presses, squats
and deadlifts. These exercises allow them to lift heavier loads and
stimulate their natural muscle building hormones.

When training for strength, your focus is on the main lifts (bench
press, squat, deadlift), as well as assistance exercises that help you
improve them. Because the intensity is high, total volume is low
compared to bodybuilding-style training. Rest periods between sets
for the main lifts are fairly long (3 to 5 minutes) to allow for greater
recovery — not just of the muscle fibers themselves, but of the central
nervous system.

Secondary exercises in your workouts are geared toward building

strength on your primary lift. On bench press day, for example, choose
complementary exercises that help strengthen your bench press or
techniques that focus on sticking points, such as dumbbell bench
presses, incline presses or paused bench presses in a power rack — not
to mention heavy, multi-joint triceps movements.

STRENGTH TIPS:

Do
 a 5 to 10-minute warm-up to elevate your heart rate and focus your mind.
Progressively increase your warm-up intensity without overexerting.

In the workouts below, warm-up sets are not included. Do as many as you need,
but never take them to failure.

Ask for a spotter on your very heavy sets, but avoid doing forced reps on the
bench press, squat and deadlift, as they really amplify fatigue. With other
exercises, you can do a few forced reps on your heaviest sets.

From one week to the next, strive to complete an additional rep or two, or add
weight (5% to upper body exercises, 10% to lower body).

The final set of your primary lift is called a back-off set, which research indicates
will boost strength and size gains.

11
WORKOUT SCHEDULE
MONDAY: UPPER SETS/REPS – REST
1 x 8, 1 x 5, 1 x 3, 1 x 3, 1 x 15
B
 ench Press
(3-5 minutes)
Paused Bench Press (in Power Rack) 3 x 6 (2 minutes)

Reverse-Grip Barbell Row 3 x 6-8 (90 seconds)

Incline Dumbbell Press 3 x 6-8 (90 seconds)

Wide-Grip Front Pulldown 3 x 8-10 (90 seconds)

EZ-Bar Bicep Curls 3 x 8-10 (90 seconds)

Close-Grip Bench Press 3 x 6-8 (90 seconds)

TUESDAY: LOWER & CORE SETS/REPS – REST

1 x 8, 1 x 5, 1 x 3, 1 x 3, 1 x 1 5
Deadlift
(3-5 minutes)
Rack Pull (in Power Rack) 3 x 6 (2 minutes)

Front Barbell Squat 3 x 8-10 (2 minutes)

Hanging Leg/Knee Raises 3 x to failure (60 seconds)

Lying Leg Curl 3 x 8-10 (60 seconds)

C
 able Woodchop 3 x 12 (each side) (60 seconds)

Straight-Legged Calf Raise 3 x 15-20 (60 seconds)

THURSDAY: UPPER SETS/REPS – REST

Incline Barbell Press 3 x 6-8, 1 x 15 (90 seconds)

Bent-Over Barbell Row 3 x 8-10 (90 seconds)

Flat-Bench Dumbbell Press 3 x 8-10 (90 seconds)

Wide-Grip Pulldown 3 x 8-10 (90 seconds)

Triceps Dip Machine 3 x 6-8 (90 seconds)

Straight Bar Curl 3 x 8-10 (90 seconds)

FRIDAY: LOWER & CORE SETS/REPS – REST

1 x 10, 1 x 5, 1 x 3, 1 x 3, 1 x 15
Back Squat
(3-5 minutes)
Box Squat or Paused Squat 3 x 6 (2 minutes)

Walking Lunge 3 x 16 steps (90 seconds)

Romanian Deadlift 3 x 8-10 (90 seconds)

Hand-to-Feet Stability Ball Pass 3 x 20 (60 seconds)

Decline Oblique Twist 3 x to failure (60 seconds)

Straight-Legged Calf Raise 3 x 15-20 (60 seconds)

12
PHASE 2:
(4 WEEKS)

When you lift to optimize strength as momentum. Cheating effectively

in the past 4 weeks, you do in fact get reduces the workload on the target
bigger, but the methods won’t maximally musculature. That’s why you must learn
increase muscle size. Instead, you’ll how to do each exercise properly and
want to use a slightly different approach keep practicing over and over, until it
— one that requires you to choose a becomes second nature.
weight which you can instead lift for
8 to 12 reps. Still, you must meet these Two, it must be a true set of 8 to 12
two conditions. reps. Anyone can put a few pounds on
a bar and simply stop a set at 12, even if
One, your form must be as clean as they could do another 20. A true set is
possible. There are any number of ways one where you very nearly reach muscle
to cheat a weight up, but those recruit failure by your target rep. Adjust the load
outside muscle groups and oftentimes accordingly to reach it.

13
GUIDE TO
MUSCLEBUILDING:
As with strength training, musclebuilding primarily targets fast-twitch
fibers. But here, the objective is to make them as large as possible. The
workout changes to target muscle groups, and secondary exercises
work the body part from different angles to maximize overall muscle
development. While the intensity is lower than the strength trainer’s,
because relatively lighter loads are used, the volume is higher and rest
times are shortened.

There’s nothing inherently wrong with doing hypertrophy-based

workouts for 3 sets of 8 to 12 reps. But, we’ve tweaked that formula to put
a slightly greater focus on strength earlier in your workout when fatigue
is lowest, use volume to enhance fatigue (by including exercises that
target the muscle group from different angles) and finish off with higher-
rep pump training, which also contributes to hypertrophy.

If you have a workout partner, don’t be afraid to do a forced rep or two

on your heaviest sets of any given exercise, especially toward the end of
your workout to emphasize the pump.

STRENGTH TIPS:

D
 o a 5 to 10-minute warm-up to elevate your heart rate and focus your mind.
Progressively increase your warm-up intensity without overexerting.

I n the workouts below, warm-up sets are not included. Do as many as you need,
but never take them to failure.

From one week to the next, strive to complete an additional rep or two, so long
as you stay near the target rep or add weight (5% to upper body exercises, 10%
to lower body).

Ask for a spotter on your heaviest sets and take your heaviest or final 1 or 2 sets
of your main multi-joint exercises to failure, even doing a forced rep or two.

14
WORKOUT SCHEDULE
MONDAY: BACK SETS/REPS – REST

B
 arbell Row 4 x 6-8 (90 seconds)

T-Bar Row 4 x 8-10 (90 seconds)

Weighted Pull-Up or Pulldown 4 x 8-10 (90 seconds)

One-Arm Dumbbell Row 4 x 10-12 (90 seconds)

Straight-Arm Pulldown 4 x 12-15 (60 seconds)

TUESDAY: CHEST SETS/REPS – REST

Low-Incline Dumbbell Press 4 x 6-8 (90 seconds)

Flat Bench Dumbbell Press 4 x 8-10 (90 seconds)

Machine Decline Press 4 x 10 (90 seconds)

Incline Cable Fly 4 x 12-15 (60 seconds)

 EDNESDAY:
W SETS/REPS – REST
CORE & CALVES

Lying Leg/Knee Raise 4 x 12 (60 seconds)

Weighted Cable Crunch 4 x 12 (60 seconds)

Plank 4 x 60 seconds (30 seconds)

Back Extension 4 x 12 (60 seconds)

Straight-Legged Calf Raise 4 x 12 (60 seconds)

 HURSDAY:
T SETS/REPS – REST
DELTS & UPPER TRAPS

Seated Overhead Dumbbell Press* 4 x 6-8 (90 seconds)

Dumbbell Lateral Raise* 4 x 8-10 (60 seconds)

Bent-Over Lateral Raise* 4 x 10 (60 seconds)

Cable Front Raise (with Rope)* 4 x 10-12 (60 seconds)

Barbell Shrug 2 x 8, 2 x 12 (60 seconds)

*On the single-joint exercises, rotate which delt head gets hit first (after multi-joint
presses) from one workout to the next, using a relatively heavier load (8-10RM)
initially and proceeding to a relatively lighter load by the third exercise (10-12RM).

15
WORKOUT SCHEDULE
FRIDAY: LEGS SETS/REPS – REST

B
 ack Squat 4 x 6-8 (90 seconds)

Leg Press 4 x 8-10 (90 seconds)

Bulgarian Squat 4 x 10 (each leg) (90 seconds)

Leg Extension 3 x 12-15 (60 seconds)

Romanian Deadlift 3 x 10 (60 seconds)

Straight-Legged Calf Raise 4 x 20 (60 seconds)

SATURDAY: ARMS & CORE SETS/REPS – REST

Close-Grip Bench Press 4 x 6-8 (90 seconds)

Weighted Chin-Up 4 x 8-10 (90 seconds)

Seated Overhead Dumbbell Extension 4 x 10 (90 seconds)

Barbell or EZ-Bar Curl 4 x 12-15 (60 seconds)

Skull Crusher 4 x 12 (60 seconds)

Dumbbell Hammer Curl 4 x 12 (60 seconds)

Lying Hip Thrust 4 x 60 seconds (30 seconds)

Palloff Press* 4 x 12 (60 seconds)

*The Palloff Press is an anti-rotation exercise. You increase strength by fighting

to prevent rotation of the waist.

16
PHASE 3:
(2 WEEKS)

Thus far, we’ve focused on 4 weeks of

increasing strength on the three main
power lifts and 4 weeks on increasing
overall muscle size. Now, we’ll turn our
attention to developing explosive power.

Moving an object (or your body), the load, is

one thing. But, doing it quickly is another.
That’s where speed training comes in.
Speed strength is commonly referred to
as power. Here, the focus is on getting the
neuromuscular system to generate force
as quickly as possible. It requires a higher
degree of skill and strength. In general,
faster rep speeds with a light weight do a
superior job of building power compared
to using a heavy weight, so long as just a
few repetitions are done. So, you won’t find
very heavy loads in this kind of training, nor
training to failure.
17
GUIDE TO
POWER TRAINING:
Power training isn’t as simple as following a given workout, because
it includes many elements and many different types of exercises. You
should choose exercises that match your goals. Start off modestly and
increase volume and difficulty over time. In fact, such workouts can
remain an integral part of your training throughout the year.

Be sure not to turn your workouts into conditioning drills, because your
focus is on explosive power! Conditioning exercises are designed to make
you tired, which is the opposite of what you want to be when completing
your plyos. You want to be fresh. You must be fully recovered between
sets, so your recovery period should be 3 to 5 times longer than the
duration of your set, or about 30 to 60 seconds. Don’t start the next set
unless you feel fully recovered. There should be no carryover fatigue here
as there is in bodybuilding training.

POWER TIPS:
B
 ecause core, hip and leg strength are essential in just about every athletic
endeavor, the exercises listed here should complement those ideally suited for
your sport.

 o a 5 to 10-minute warm-up to elevate your heart rate and focus your mind
D
or follow a dynamic warm-up that includes such movements as high kicks and
arm circles.

 o 3 to 6 sets of 3 to 8 reps using an explosive but clean motion. Stop before

D
reaching muscle failure.

Limit your total reps, which are called touches, for the entire workout. Limit
your total touches to 75 to 150, for more optimal improvements in speed and
explosiveness.

For recovery purposes, don’t train every day, but rather every 2 to 3 days or
three times a week.

18
EXERCISES TO BUILD
EXPLOSIVE POWER
LATERAL PLANK UP DOWNS Walk all the way around in several steps
In the plank position, go down onto your for a predetermined time, then reverse
elbows and then back up again on your direction for the same amount of time.
hands. Then, walk on your hands and toes
vertically three paces in one direction. LATERAL PLANK WALKS
Repeat, then go back the other way. In the plank position with the ball to
the left of your hands, walk your
MEDICINE BALL PUSH-UPS hands over it by moving your
With one hand on a medicine ball and body to the left. Then, repeat
the other on the floor, do push-ups for a to the right. Repeat for a
predetermined time. Then, do the other predetermined time.
side for the same amount of time.

PLANK CIRCLE WALKS

In the plank position with a ball just
forward of your hands, walk your
hands around the ball, keeping your
feet movement aligned with your
hands and maintaining the straight
body position.

19
EXERCISES TO BUILD
EXPLOSIVE POWER
LATERAL PLANK WALKS BUTT KICKS
WITH PUSH-UP Running in place, alternate bringing your
In the plank position with your left foot as high as possible behind you, quickly
hand on the ball (right on the ground), alternating sides. Land on your toes to
complete a push-up. Then, walk to the maintain quickness.
left, so that your right hand is on the
ball and your left is on the ground. ICE SKATERS
Complete another push-up. Go back in While standing on one leg, bend your
the opposite direction, repeating for a knee slightly and jump horizontally to
predetermined time. the other leg. On the other leg, jump
back to the original leg and repeat as
BALL PLANK HOLDS quickly as possible.
In the plank position with both hands
on the ball, complete push-ups for SINGLE-LEG POWER STEP-UPS
a predetermined time. This should With one foot already on a box just
resemble a diamond push-up. in front of you and the alternate arm
extended in front in an L shape, do a
SQUAT JUMPS shallow knee bend and quickly hop up
Standing erect with your feet shoulder- while pumping your arm, putting the
width apart, go into a deep knee bend opposite foot on the box while removing
and jump off the floor as high as the original foot, so you’re alternating
possible, getting your feet off the floor feet. Go back and forth.
and pumping your arms to assist. Reset
quickly and go into the next rep. MEDICINE BALL THROWS
With your feet shoulder-width apart,
BOX JUMPS use a medicine ball that provides ample
Choose a box height suitable for your resistance (8 lbs. or more). Squat down
ability. Standing behind the box, go into and thrust the ball up against the wall
a deep knee bend and jump forward and with maximum force. Catch it, reset and
up onto the box while pumping your repeat for a predetermined time.
arms. Reset for balance and jump back
to the start position, but immediately FROG JUMPS
go into another knee bend and hop With your legs wide, squat down and jump
back on the box. as far forward as possible. Regain balance
and repeat for a predetermined time.
LATERAL BOX JUMPS
Stand next to a box of the appropriate HIGH JUMPS
height. Bend your knees and jump With your feet shoulder-width apart,
sideways onto the box while pumping squat down and explode off the ground,
your arms, ensuring both feet land facing jumping as high as possible. Reset quickly
forward and are stable. Go right into a and repeat for a predetermined time.
knee bend and jump off the box to the
other side, again feet facing apart.
Reverse direction.

20
Depending on your sport or activity, your need for strength,
size and speed may be even more pronounced, or decidedly
less so. We’d hate to suggest that there’s a one-size-fits-
all training solution to meet your needs. But, for the
sake of giving you variety, here are some sport-specific
workouts from MuscleTech® athlete Michael Dean Johnson.
They focus on other skills and requirements that can be
incorporated into our 10-Week Transformation System.

21
PERIODIZED
SPORTS
TRAINING
Exercise researchers test and strength
coaches create training cycles for their
athletes, like the one we’ve created here
for 10 weeks. They’re defined by what’s
called periodization.

Periodization can simply be thought

of as, “everything works, but nothing
works forever.” In that sense, a long-
term training cycle is broken into smaller
components. The intended purpose is
that once you finish the training cycle,
you’ll be able to step up to the next level,
because of accrued gains in strength,
size and speed.

22
BONUS WORKOUT #1

Agility is the ability to

change your position, speed
or direction quickly and
effectively. Whether you’re
a top-tier athlete or just
starting out, agility training
will help to improve your
stability, mobility, balance,
strength and speed. It’s
a physical skill that also
requires mental effort, and
these specific drills will
make you a better athlete
all around.

23
AT TRIBUTES
OF AGILITY:

MIND-BODY CONNECTION
A good athlete knows when to react or
when to hold back. But, the best athletes
have trained their bodies to instinctively
do the thinking for them. Train your body,
so this becomes second nature.

BALANCE & COORDINATION

On the field, the court or the ice, balance
and coordination are key for powerful
performance. Practicing hand-eye
coordination and quick starts and stops
will improve your agility.

LEG STRENGTH
Strengthening your legs will allow you
to have more control and speed when
changing direction. Every step should
be utilized 100% if you’re going to
outmaneuver your opponent.

24
WORKOUT #1:
EXPLOSIVITY
DRILLS FOR INCREASING POWER
REST TIME: 2 Minutes After Each Exercise.

RUNNING WARM-UP (COMPLETE 2 TIMES)

30-Second Jog

15-Second Sprint

30-Second Jog

30-Second Sprint

10-Second Jog

10-Second Sprint

EXERCISE SETS REPS

Dead Lift 5 8

Box Jump 5 10

Walking Lunge
4 20
(Weighted)

Medicine Ball Throw 4 10

Frog Jump 4 10

NOTES:
MEDICINE BALL THROWS – With feet shoulder-width apart, use a medicine ball that
provides ample resistance (8 lbs. or more). Squat down and thrust the ball forward
with maximum force. Walk to pick up the ball and repeat.

FROG JUMPS – With legs wide, squat down and jump as far forward as possible.
Regain balance and repeat.

25
WORKOUT #2:
SPEED &
COORDINATION
DRILLS FOR INCREASING POWER
REST TIME: 2 Minutes After Each Exercise.

EXERCISE SETS REPS

High Jump 4 10

Speed Skater 4 20

Sprint 4 40 Yards

Quick Feet 3 30 Seconds

L-Run 3 3

Toe Tap 3 30

Tire Flip 4 10

Jump Rope 4 100

NOTES:
HIGH JUMP – With feet shoulder-width apart, squat down and explode off the ground,
jumping as high as possible.

SPEED SKATERS – While standing on one leg, bend your knee slightly and jump
horizontally to the other leg. While remaining on one leg, jump back to the other leg
and repeat as quickly as possible.

L-RUN – Set cones in an L-shape (e.g., 30 yards in one direction and an additional
15 yards in another direction, making a 90-degree angle). Sprint the long distance first,
then make a sharp turn, completing the L.

TOE TAPS – Place one foot on the edge of a box or chair. Jump and switch feet as
quickly as possible, alternating which foot is on the ground and which foot is touching
the box. Pump arms while moving legs for max speed.

26
BONUS WORKOUT #2

Endurance is not easy. By

definition, it’s an unpleasant
process. Rightly so, as
increasing endurance takes
equal parts physical and
mental stamina. You need
to be able to mentally push
yourself to physically go
further. This program will
show you techniques and
tactics to help you persevere.

27
ENDURANCE
TIPS:
TO FAILURE AND BEYOND
Though our goal may be to take our
reps to failure during training, we often
hold back from pushing ourselves too
far. Sure, you completed your workout,
but chances are your endurance hasn’t
budged. Failure works like this: when
you train to failure, the brain sends a
wave of neurons to the body, collecting
information as to why it couldn’t contin-
ue. The brain then makes improvements
in the body based on this information,
resulting in improved endurance.

SET YOUR SIGHTS WHILE RUNNING

For every run, set your sights on
a physical object in the distance and aim
to reach it. Each time, choose an object
that’s further than the last. Using a
treadmill? Set distance markers and use
the same strategy.

STICK TO THE PLAN

Always make a plan for every workout.
The prep work will make it easier to stick
to. Each time, challenge yourself by
making it slightly more difficult.

28
WORKOUT #1:
FULL BODY RUN
CARDIO & STRENGTH ENDURANCE

WORKOUT ROUTINE

.25-Mile Run

10 Push-Ups

.5-Mile Run

20 Full Sit-Ups

.75-Mile Run

10 Push-Ups

1-Mile Run

20 Full Sit-Ups

WORKOUT PROGRESSION: Each time you do this workout, increase each section by
small increments. Increase each run distance by an additional .1 mile, increase each
round of push-ups by 2 push-ups, and increase each round of sit-ups by 5 sit-ups.

EXAMPLE OF WORKOUT 1 REPEATED WITH INCREASED ENDURANCE

.35-Mile Run

12 Push-Ups

.6-Mile Run

25 Full Sit-Ups

.85-Mile Run

12 Push-Ups

1.1-Mile Run

25 Full Sit-Ups

29
WORKOUT #2:
FULL BODY GYM
WORKOUT
CARDIO & STRENGTH ENDURANCE

EXERCISE SETS REPS

Bench Press 2 1-Minute Max Reps

Barbell Squat 2 1-Minute Max Reps

Lat Pulldown 2 1-Minute Max Reps

Standing Military
2 1-Minute Max Reps
Press

Forward Lunge
2 1-Minute Max Reps
(Bodyweight)

Barbell Curl 2 1-Minute Max Reps

Tricep Extension 2 1-Minute Max Reps

Russian Twist
2 1-Minute Max Reps
(Bodyweight)

Leg Lift 2 1-Minute Max Reps

Jump Squat 2 1-Minute Max Reps

NOTES: This workout should take anywhere from 45 minutes to 60 minutes. Repeat
this workout once or twice per week for the best endurance gains. Record the number
of reps that you’re able to complete in 1 minute, then try to increase the number of reps
each time you do this workout.

30
BONUS WORKOUT #3

On the field, it’s the combination of speed and power that

makes you stand out. Both come from the ability to become
explosive on command. We hope that you’re up for it, because
the drills in this program will take your performance to the
next level.

31
HOW TO:
FIELD DRILLS
QUICK FEET SKIER JUMP
In short bursts, move your hands and Standing on 1 leg, jump as far as you can
feet as quickly as possible. horizontally to the other leg. Remain on 1
leg for the duration of this exercise.
BURPEE
From a standing position, drop down to SQUAT HOLD TO EXPLOSIVE JUMP
a push-up position. Complete 1 push-up, Get into a squat and hold for 3 seconds
then quickly jump back to your feet and (knees at a 90-degree angle), then jump as
jump as high as possible with your hands high as possible while bringing your hands
over your head. backward.

SPRINT BEAR CRAWL SPRINT

Run forward as fast as possible, digging On your hands and feet, crawl forward as
your toes into the ground and looking fast possible.
forward the entire time.

PUSH-UP
With a tight core, bring your body
down toward the ground until your
chest and chin touch it at the
same time.

32
WORKOUT #1:
EXPLOSIVE SPEED
FIELD DRILLS
WARM-UP DRILL: COMPLETE 3X
REST TIME: 60 SECONDS AFTER EACH ROUND.

REPS/TIME EXERCISE

10 Seconds Quick Feet

2 Burpees

20 Seconds Quick Feet

4 Burpees

Before moving on to the next drill, make sure that you’re completely recovered. We
recommend 3 minutes. Your heart rate should be back to resting heart rate.

DRILL 1: COMPLETE 2X
REST TIME: The time it takes you to walk back to the start line.
Start with a 20-yard sprint, then walk back to the start line, complete 10 push-ups
and immediately go into a 30-yard sprint.

REPS/TIME EXERCISE

20 Yards Sprint

10 Push-Ups

30 Yards Sprint

10 Push-Ups

50 Yards Sprint

DRILL 2: COMPLETE 2X
REST TIME: 60 seconds after each round.

REPS/TIME EXERCISE

20 Skier Jumps

10 Squat Hold to Explosive Jump

10 Yards Bear Crawl Sprint

20 Skier Jumps

10 Squat Hold to Explosive Jump

20 Yards Bear Crawl Sprint

33
WORKOUT #2:
PURE POWER
WEIGHT ROOM WORKOUT
When it comes to increasing your power, there are three classic moves that have
stood the test of time – the DEADLIFT, SQUAT and BENCH PRESS. Follow this
progressive training scale to increase your strength and unleash your INNER BEAST!

FOR EACH EXERCISE, YOU’LL NEED TO FIGURE OUT YOUR 1-REP MAX WEIGHT.

EXERCISE 1-REP MAX

Deadlift

Squat

Bench Press

PERCENTAGE OF 1-REP MAX REPS

85% Max Weight 3

DEADLIFT:
REST TIME: 60% Max Weight 7
2 Minutes 50% Max Weight 10
Between
Each Set 75% Max Weight 5

100% Max Weight 1

PERCENTAGE OF 1-REP MAX REPS

85% Max Weight 3

SQUAT:
REST TIME: 60% Max Weight 7
2 Minutes
Between 50% Max Weight 10
Each Set
75% Max Weight 5

100% Max Weight 1

PERCENTAGE OF 1-REP MAX REPS

BENCH 85% Max Weight 3

PRESS:
REST TIME: 60% Max Weight 7
2 Minutes 50% Max Weight 10
Between
Each Set 75% Max Weight 5

100% Max Weight 1

34
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