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The LEGAL STUFF

The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Aggressive Strength Method, Volume II, BEASTfit, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Aggressive Strength Method, Volume II, BEASTfit workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by

any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC.

This manual is being offered for education and information purposes

only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible

for any injury that may occur while participating in this program.

Copyright 2012 The Forged Athlete, LLC

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BEASTfit - Phase I

5 Day Program focused in on overall performance Full body focused workouts 3 Days On/ 1 Off / 2 Days On / 1 Off – Repeat Cycle x 3

Example: Do Day 1, 2, 3, REST, then do Day 4, 5, REST, repeat cycle

Day 1 1A) Power Snatch Shrug / Pull 5 x 3 2A) Barbell Front Squat w/ 2 Sec Pause @ bottom 5 x 5 week 2 – 1 x 5, 6 x 3, week 3 – 1 x 5, 2 x 3, 3 x 1-2 2B) Box Jump x 2 after each set – go for maximum height 3A) Sandbag Zercher OR Barbell Front Squat Hold Drop Lunge 4 x 6 / leg 3B) L-Sit Hold / Practice 4 x max 4A) Conditioning – Lactic Acid Repeats x 10 Rounds ***60 sec break between sets, week 2 – 45 secs, week 3 – 30 secs rest a) Muscle Up x 3 (OR regress to chest to bar pull up + 3 dips) b) Barbell Thruster x 5 – heaviest possible you can handle c) Heavy Sled Pull x 100’ OR Sprint Shuttle x 30 yards and back

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Day 2 1A) Hang Clean Jerk 5 x 3 + 3, week 2 – 5 x 2 + 2, week 3 – 6 x 2 + 1 ***3 + 3 means to do 3 hang cleans 1st then do 3 jerks 2A) Thick Bar Military Press 5 x 5, week 2 – 1 x 5, 4 x 3 week 3 – 1 x 5,, 3 x 3, 2 x 1, 1 x max @ 70% weight of last set 3A) Chest To Bar Pull Ups 4 x sub 3B) Handstand Push Ups / Pike Press 4 x sub 4A) Conditioning – 4 Rounds 2 Min AMRAP of:

a) Ice Skater Jumps x 10 / side b) Push Ups x 10 c) Pull Ups / Recline Rows x 10

2 Min AMRAP of: a) Barbell Sumo Deadlift High Pull x AMRAP

***after the first 2 min AMRAP, you’ll go right into the 2nd 2 min AMRAP – no rest ***NO rest between rounds ***count your total rounds completed + reps to keep track

Day 3 1A) Barbell Deadlift 5 x 5, week 2 - 6 x 3, week 3 - 1 x 5, 3 x 3, 3 x 1 1B) Broad Jumps x 2 after each set – go for max distance each jump 2A) Power Clean Shrug / Pull 6 x 3 2B) Barbell Good Morning 3 x 10 ***do the good mornings every other set 3A) TGU’s 4 x 3 /arm 3B) Glute Ham Raise / DB RDL’s 4 x 10 4A) Conditioning – 5 Rounds AFAP

a) 20 Burpees b) 3 x DB OR KB 1 Arm Power Snatch / Arm – Alternate Your Reps ***mandatory 30 secs rest between rounds

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Day 4 1A) Snatch Balance 4 x 3, week 2 and 3 – 5 x 2 – Heaviest Possible 2A) Box Squat 8 x 3, week 2 and 3 – 10 x 2 3A) DB / KB Rack Carry Walking Lunge 3 x 8 /leg 3B) Double Kettlebell Swing 3 x 10 3C) Hollow Rocks 3 x 30 4A) Conditioning – OPTIONAL

a) 40 yard Sprint x 8, week 2 – 60 yard sprint x 8, week 3 – 80 yard sprint x 8 ***Rest 60-90 secs between sets

Day 5 1A) Hang Clean E.M.O.T.M. x 10 Mins x 3 reps, week 2 x 4 reps, week 3 x 5 reps ***use HEAVIEST possible weight you can handle 2A) 1 Arm DB / KB Push Press 4 x 4-6 / arm 2B) 1 Arm DB / KB Bent Rows 4 x 6-10 / arm 3A) Ring Pull Ups 4 x sub 3B) Ring OR Bar Dips 4 x sub 4A) Conditioning – “Damn 30’s”

a) 400m Run b) DB / KB Ground to Overhead (Power Clean and Press) x 30 c) Toes To Bar x 30 d) 400m Run e) Double KB OR DB Clean x 30 f) Hand Release Push Ups x 30 g) 400m Run h) Burpee x 30 i) Bodyweight Squat x 30

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BEASTfit - Phase II

4 Day Program focused in on overall performance Full body focused workouts 2 Days On/1 Off – 2 Days On/1 Off – Repeat this cycle x 4

Day 1 1A) Hang Snatch Power Shrugs / Pulls 4 x 3 ***Use straps if need be 2A) Barbell Back Squats 3 x 8, 2 x 5 week 2 – 1 x 5, 6 x 3, week 3 – 1 x 5, 2 x 3, 3 x 1-2 3A) Barbell Front Rack / Squat Loaded Step Ups 4 x 6 / leg ***Have step / box be at least knee height or 20 inches 3B) Barbell or Wheel Rolls Outs 4 x 15 4A) Conditioning - E.M.O.T.M. x 12 Rounds

Week 1 – Sprint x 40 yards Week 2 – Sprint x 50 yards Week 3 – Sprint x 60 yards

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Day 2 1A) Power Clean and Jerk 5 x 2 + 1, week 2 – 7 x 1 + 1, week 3 – 3 x 2 + 1, 3 x 1 + 1 ***2 + 1 means do 2 power cleans then do 1 jerk 2A) Incline Bench Press 4 x 8 week 1, 5 x 5 week 2, 8 x 3 week 3 3A) Weighted Pull Ups 1 x 10, 4 x 3 3B) E.R.O.M. HSPU OR Pike Press 4 x sub ***Use an Extra Range of Motion via plates, planche handles, or dumbbells 4A) Conditioning Every 2 Mins x 6 Rounds

d) DB Squat Clean (use 2 DB’s) x 5 e) Box Jump @ 24in or above x 10 f) Clapping Push Ups x 10 g) Pull Ups x 5

***After your 6th and final round - Rest 1 Min then do: 2 Min AMRAP of:

b) Toes To Bar

Day 3 1A) E.R.O.M. Deadlift 6 x 3, week 2 – 1 x 3, 7 x 2, week 3 - 1 x 3, 3 x 2, 6 x 1 ***Stand on a 6 inch box to increase range of motion – (Extra Range of Motion) 1B) Box Jump x 2 after every set of deadlifts – go for maximum height 2A) Barbell Hang Clean Shrug / Pull 6 x 3 2B) Ring Dips Or Dips 3 x sub ***do dips every other set of clean pulls 3A) Double Kettlebell Clean 3 x 10 3B) American Kettlebell Swing (end in overhead position) 3 x 10 week 1 3 x 15 - week 2, 3 x 20 - week 3 4A) Conditioning – 12 Min AMRAP of:

c) 10 Burpees d) 20 Push Up + Knee Tuck (alternate side each rep) e) 30 DB Renegade Rows (15 / side) f) 40 Walking Lunges (20 / Leg) g) 10 yard / 20 yard / 10 yard Sprint Agility Drill x 1

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Day 4 1A) Power Skips for Height 4 x 5 / Leg 2A) Barbell Overhead Squat 5 x 5 – week 1, 6 x 3 – week 2, 8 x 3 - week 3 ***if you’re proficient in these, go HEAVY as possible. If not, work on your FORM! 3A) Power Clean Thruster (AKA “Man Childs”) E.M.O.T.M. x 3 reps week 1, x 2 reps - week 2, x 1 rep - week 3 – get HEAVIER each week 4A) DB Bent Row 4 x 10 4B) DB Neutral Grip Military Press (Palms Facing In) 4 x 10 – week 1, 4 x 8 - week 2 4 x 6 - week 3 5A) Conditioning a) 1 Min x Max Pull Ups (Strict or Kipping) OR recline rows if you can’t do pull ups ***1 Min REST 8 Min AMRAP of: b) DB OR KB 1 Arm Power Snatch x 5 / Arm ***Each rep with switch hands and start from the ground c) Double DB Thruster x 10 d) Burpee Broad Jump x 5 ***1 Min REST e) 1 Min Max Pull Ups (Strict or Kipping) OR recline rows if you can’t do pull ups Optional HIIT Days a) 200m Repeats – Run 200m @ 90% Effort. Rest as much as you need. Keep your 200m time at +/- 5 secs of first rep. STOP workout @ 20 mins. b) Hill Sprints – Find a hill that stretches 30-50 yards up. Sprint to the top @ 100% and walk back down for rest. Repeat for 20 Mins.

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BEASTfit - Phase III

4 Day Program focused in on overall performance Full body focused workouts 2 Days On/1 Off – 2 Days On/1 Off Repeat this cycle x 4 weeks

Day 1 1A) Power Snatch 7 x 2 week 1, 5 x 2, 3 x 1 – week 2, 5 x 2, 3 x 1 – week 3 2A) Front Squats E.M.O.T.M. Week 1 – Find your 3 Rep Max, 3 x 10 mins – week 2, 2 x 12 mins – week 3, 1 x 15 mins – week 4 ***to find 3 rep max, start hitting sets of 3 until you find a weight that is very challenging or you fail at getting all 3 reps. Use this weight as your 3 rep max. ***for week 1 – you will NOT do E.M.O.T.M. – instead take you time and find your 3 rep max as noted 3A) Snatch Balance x 3 + 3 Overhead Squats x 4 sets – rest only 30-45 secs 3B) Muscle Up 4 x submax – rest only 30-45 secs ***sub submax dips and submax pull ups for muscle ups if need be 3C) American KB Swing 4 x 20 ***rest 60-90 secs after KB Swings 4A) 100 Burpees For Time – 10 Min Cut Off ***load up a barbell with your bodyweight or w/ the heaviest weight you can handle on a ground to overhead – every min that passes while doing your burpees, you will perform 1 ground to overhead with the barbell (power clean and press) ***score your total time taken to complete the burpee + the weight used for G2OH’s

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Day 2 1A) Triple Broad Jumps 10 x 3 ***you will perform a triple broad jump which is 3 consecutive / rapid fire broad jumps ***go for max distance 2A) Floor Press 3 x 8 – week 1, 4 x 6 - week 2, 5 x 5 - week 3, 6 x 3 – week 4 2B) Hip Slap Push Ups x 3-5 after each set of Floor Press 3A) Weighted Pull Ups 4 x 8 + 1 max effort @ BW – week 1, 5 x 5 + 1 max effort @ BW – week 2, 6 x 3 + 1 max effort @ BW – week 3 and 4 3B) 3 HSPU + 1 Wall Walk x submax rounds after every set of pull ups 4A) Conditioning 90 Sec Goes x 5 Rounds

a) Row 250m OR Sprint 200m @ 100% b) Max Barbell Push Presses @ 135 lbs x RAT

***rest 90 secs and repeat ***Rest 1 Min after last round then do: 2 Min AMRAP of:

a) Sitouts ***score is TOTAL amount of sitouts completed + reps completed on push presses

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Day 3 1A) Power Clean 7 x 2 1B) Kneeling Jump to Box Jump x 2 after every set of power cleans 2A) Power Clean Shrug / Pull 6 x 3 2B) Behind The Neck Wide Grip Push Press 6 x 3 ***rest only 60 secs between sets 3A) 1 Arm KB or DB Snatch 3 x 15 / arm week 1, 3 x 20 / arm – week 2, 3 x 25 / arm week 3 3B) Glute Ham Raises OR Barbell Good Mornings 3 x 20 ***rest only 60 secs between sets 4A) Conditioning – 20 secs goes – 10 secs rest

a) Barbell Hang Cleans @ 135 OR Sandbag Power Cleans – heaviest possible b) Barbell Push Jerk @ 135 OR Sandbag Push Press – heaviest possible c) Barbell Front Squat @ 135 OR Sandbag Front Squat – heaviest possible d) 10 yard sprint / backpedal

***take one complete round off (30 secs) and repeat circuit 5 total rounds

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Day 4 – Strongman Day 1A) Barbell Deadlift 5 x 5 – week 1, 6 x 3 - week 2, 8 x 2 – week 3, 10 x 1 - week 4 2A) Yoke Walks 4 x 100 feet ***If you don’t have a yoke, load up a heavy barbell and use that instead 3A) Front Zercher Carry 4 x 100 feet ***use a HEAVY Sandbag, Keg, Yoke, or Barbell 4A) Farmer Walks 4 x 100 feet ***use the HEAVIEST objects you can find to carry 5A) Sled Drag and Pull 4 x 100 feet ***drag a sled forward facing AWAY from the sled x 50 feet then pull the sled facing BACKWARDS x 50 feet ***load up a tire or sled with as much weight as you can handle Optional – Core x 3 rounds 5A) Jungle Gym Suspended Knee Tucks x 15 5B) Jungle Gym Suspended Pendulum Swings x 10 / side 5C) Jungle Gym Suspended Plank Hold x max time ***rest 60 secs and repeat Optional HIIT Days – NONE NEEDED for this Phase ***you will need the rest days – if you feel as if you can add in extra conditioning, you need to INCREASE the intensity in your sessions.

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The Aggressive Strength Training

Guide

Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results.

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Are YOU Finishing OFF YOUR WORKOUTS

HARDCORE? It’s time you start!

This manual is by far one of my BEST creations ever as this

collection of 31 HARDCORE Workout Finishers can be

implemented into any training program out there.

Hardcore Workout Finishers are the BEST way to “finish” off your

workouts by using quick and effective circuits, supersets, and

other combos of high impact movements to help shred fat,

increase conditioning, build power, and build muscle.

Ion addition to the 31 Hardcore Workout Finishers, there’s a ton

of bonus finishers that include sleds, prowlers, sandbags, and

other hardcore tools.

CLICK HERE FOR MORE INFO ON HARDCORE FINISHERS

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Finally! My Whole Entire Nutritonal System UNLEASHED!

Discover The Ultimate Guide To Performance and Results Based Nutrition Which Will Show You The

Exact Eating Strategies Needed To Build More Muscle, Get Lean, And Give You Tons Energy All Day

Long!

This is NOT Just Another “Diet” Program… It’s a System That Will Change Your Life!

CLICK HERE FOR MORE INFO ON LEAN.MEAN.STRONG. SIMPLE NUTRITION

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Discover how YOU can build more muscle, gain more strength, and get completely SHREDDED in just 28 Days! This program is a don-for-you system that shows you exactly how to eat, how to train, and everything else in between over the course of 28 solid days. It will teach you valuable life skills that you can implement into your lifestyle AFTER the program is done so you can continue to get results at a extremely fast rate. Be ready to work hard and see some quick results! For more info, check out www.28DayMuscle.com

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The Bags, Bells, and Bodyweight Training System – The “System” Travis created built upon years of in-the-trenches work with his clients and himself. This is for SERIOUS trainees that combine the use of kettlebells, bodyweight, and sandbags to help construct serious gains in muscle, strength, power, and athleticism. If you love to train hard and want a serious challenge, this is it!

This program spans over 40 total weeks and will put anyone to the test. If you’re serious about getting lean while building strength and power all at the same time, this is the perfect blend of kettlebells, sandbags, and bodyweight training. Exceptionally great for MMA fighters, wrestlers and other combat athletes including fire, military, a law enforcement personnel.

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PROJECT: Mobile and Hostile Bodyweight Training System: If you’re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver! I originally created this program for a Brazilian Professional Football team and when I went down south to train them, we had ZERO equipment to work with. The results… A Brazilian Football National Championship! Whoever chooses to go through this whole system will become stronger, faster, highly conditioned, and more explosive. This is a great program for people on the go with limited options for equipment. This is ideally made for MMA fighters, wrestlers, football players, and other power / combat athletes. All serious lifters welcome!

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The Power Wheel is by far one of the most versatile and complete bodyweight training tools available. You can easily take your ab training movements to the next level with various amounts of different roll outs as well as hand walking variations. You can work on both your lower body and upper body strength virtually anywhere at any time. The Power Wheel is the perfect tool to have for the gym, road, or at home. A must have for all serious trainees.

CLICK HERE FOR MORE INFO ON THE POWER WHEEL

PowerWheelStrength.com

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The Jungle Gym is your all around NO EXCUSES Bodyweight Strength gym in a bag! Perform 100’s of different variations of lower, upper, and core bodyweight movements. These suspension straps will help increase your bodyweight training results in no time and best of all, can be used pretty much anywhere at any time!

Check Out More Info On The Jungle Gym XT HERE

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Sandbags are truly one of my favorite strength and conditioning training tools. There’s really nothing quite like ripping a heavy bag off the floor carrying it around, pressing it, rowing it, squatting it, or even throwing it. I’ve tried many different types of bags over the years and have even made a half dozen of my own. After a long search through trial and error with different bags, I have found the best and highest quality training sandbag there is in Brute Force Sandbags. These are truly made to last and are build just right for the serious strength enthusiast. Just like all the tools I like to use, these are a mobile gym – take them anywhere – the field, playground, your backyard, the gym… anywhere!

Check Out BruteForceBags.com for your sandbag needs!

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Performax Bands will take your normal bodyweight exercises and turn them into complete full body reactive athletic movements. Bands offer a great way to increase any and all bodyweight exercises, plus you can take them anywhere you go to get strong!

CHECK OUT More Info On Performax Bands HERE!

ForgedBandTraining.com

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Kettlebells are by far one of the most effective yet brutal tools available to help increase power, strength, muscle, and fat loss. This ancient tool has been around for years and now has come back into the forefront. Your options are limitless with the amount of variations and movements that can be completed essentially anywhere at any time with Kettlebells. When away from the gym, I have a pair in my Jeep at all times in case I’m ever in need! Another NO EXCUSES tool that will greatly improve your results!

CLICK HERE TO Find Out More About The BEST Kettlebells on The Market!

TheForgedKettlebell.com

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Prograde/Protein – For you Hardcore Protein Supplement needs, Pro/Grade is about PURE quality! One of the very best high quality proteins around that is in carbs and sugar while high in quality rich protein.

The Main reasons I recommend Pro/Grade:

They are a certified GMP “A” rated manufacturer). What’s

this mean?? Well, GMP stands for “Good Manufacturing

Practices” and with this rating, you know for certain that

you’re getting exactly what the label says—and nothing it

doesn’t—every single time.

The products they do create are quality. They’re not out

producing all these special concoctions of creatine and

protein all blended together , magical berry drinks, or

miracle cure pills. They produce the basics needed for great

results.

Both my clients and myself have seen the results their

products help produce.

CLICK HERE TO FIND OUT MORE ABOUT PRO/GRADE

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Athletic Greens is your “ultimate vitamin and mineral insurance policy”. Now, I know for a fact not everyone out there gets in enough greens, including myself! That’s why I take Athletic Greens, which is your personal guarantee to help make sure you get in all the vitamins and minerals you would get if you were actually eating all the veggies you’re supposed to. This is a quick drink you can mix and take with you on the go to ensure you get what you need so you can train hard!

Check out LeanandMeanGreens.com for more info!

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Want To Learn More On How To Have Me As Your

Coach?

I have an ELITE Coaching Program where I have the ability to train anyone at anytime, no matter where they live. All you need is access to the internet and a strong work ethic and dedication to get better. No lazy, undedicated people allowed! This is the next best thing to having me as your personal strength and conditioning coach in person! My ELITE coaching group is usually FULL and has a waiting list but, if you are truly interested and would like to find out more information, click the link below and get in contact with me and I’ll take you through the initial interview process to see if you are a good fit for my program.

EliteHardcoreCoachingProgram.com