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MAN OF STEEL Zach Even-Esh / Jim Smith
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MAN OF STEEL Jim Smith, CSCS / Zach Even-Esh
Copyright 2010, All Rights Reserved
Underground Strength Coach, LLC / The Diesel Crew, LLC
All rights reserved. No part of this e-book, video or DVD may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jim Smith or Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Each download is recorded. Fines start at $150,000 and include a possible prison sentence upon conviction.
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Man of Steel The Ultimate System for Developing Steel Forged Strong As Hell, Ripped Muscles
Copyright 2010, The Diesel Crew, LLC & Underground Strength, LLC
All Rights Reserved.
Published in the United States by:
The Diesel Crew, LLC
P.O. Box 806, Wyalusing, PA 18853
Underground Strength, LLC
160 Talmadge Rd. Unit D, Edison, NJ 08817
Email:
Smitty - smitty.diesel@gmail.com
Zach - undergroundstrength@gmail.com
Websites:
www.DieselCrew.com
www.zacheven-esh.com
Authors:
Jim Smith
Zach Even-Esh
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Disclaimer:
You must get your physicians approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.
The information in this manual is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take
full responsibility for their safety and know their limits. Before practicing the exercises in this
manual, be sure that your equipment is well-maintained, and do not take risks beyond your
level of experience, aptitude, training and fitness. The exercises and dietary programs in this
book are not intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Accelerated Muscular Development. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a physician.
Dont perform any exercise unless you have been shown the proper technique by a certified
personal trainer or certified strength and conditioning specialist. Always ask for instruction and
assistance when lifting. Dont perform any exercise without proper instruction. Always do a
warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your
physician recommends that you dont use Accelerated Muscular Development, please follow
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Waiver and Release of Liability:
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL OR DVD)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND /
OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE
NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF
ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR
TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT
ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST
THE DIESEL CREW, LLC, JIM SMITH, ZACH EVEN-ESH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY
THE DIESEL CREW, LLC OR UNDERGROUNDSTRENGTHCOACH, LLC.), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES
TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED
WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as
an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength
and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must get your physicians approval before
beginning this or any other exercise program.
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Table of Contents
SECTION I: MOS INTRODUCTION Shocking Truth ...................................................................................... 9
Introduction ........................................................................................ 10
How Strength is Built? ......................................................................... 11
What is the Man of Steel Challenge? ..................................................... 13
The Man of Steel Layout ...................................................................... 14
SECTION II: MOS OVERVIEW Man of Steel Week 1 ......................................................................... 17
Man of Steel Week 2 ......................................................................... 18
Man of Steel Week 3 ......................................................................... 20
Man of Steel Week 4 ......................................................................... 21
Man of Steel Week 5 ......................................................................... 23
Man of Steel Week 6 ......................................................................... 25
Man of Steel Week 7 ......................................................................... 27
Man of Steel Week 8 ......................................................................... 29
Man of Steel Week 9 ......................................................................... 31
Man of Steel Week 10 ....................................................................... 33
Man of Steel Week 11 ....................................................................... 34
Man of Steel Week 12 ....................................................................... 35
Man of Steel Week 13 ....................................................................... 37
SECTION III: MOS WORKOUTS Man of Steel Workouts ......................................................................... 38
SECTION IV: REFERENCE Other Products from the Authors .......................................................... 52
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WARNING Shocking Truth Below
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The Shocking Truth
The one shocking secret the gurus dont want to tell you is
If you want to gain muscle, lose weight and get ripped - it takes hard work. They want
you to believe there is a secret or an easy way out. I am here to tell you anything
worth achieving is worth working hard for. And you will have to work hard if you want
to build muscle and reach your goals. Youre gonna have to Earn It.
You have to be serious about changing your life and you have to be consistent; day in
and day out. Consistency is the key.
95% of other men will NOT make it past the first 2 weeks of this course, let
alone finish The MOS. We expect YOU to be different.
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First and foremost...Thank you for investing in The Man of Steel Challenge. This innovative 12 week guide to changing your workouts and your life forever is unlike
any program you have ever experienced before. Feel free to hit it AGAIN if you
complete ALL 12 weeks with any changes you see fit as you learn more about your
mind and body through this challenge.
Strength training is a way of life and for BOTH of us, it has been a 20 + year journey.
NO lay offs, vacations, time away or any excuses. Over 2 decades from each of us, in
the trenches, and now YOU can benefit from our expertise.
Both of us have dedicated our lives to training and helping others and this passion has
brought us success AND respect. Weve combined our efforts to create this one-of-a-
kind system to challenge even the most seasoned fitness enthusiast, athlete or non
athlete. What you have here is anything but your run of the mill, cookie cutter program.
We recommend that you track your progress from beginning to end. Here our
recommended methods:
1) Photographs: Take photos every 30 days starting on Day 1. The photos are best
when taken first thing in the morning, in the same place, same lighting and same
clothing. Take photos of your front, back and side as well as a few posing shots.
2) Scale: If youre goal is fat loss your weight will change. Some see drastic weight
loss others gain weight while others remain virtually unchanged. Your body mass will
change though, with regards to how much muscle and fat you carry. You can expect
a loss of fat and a dramatic gain in muscle.
3) Journal: Record your nutrition, daily energy levels and how you feel on a daily
basis. This allows you to see what is or is not working and you can make slight
changes accordingly. The Journal is one of the most underused, undervalued and
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overlooked success tools and you should make it happen. All you need is a small
notebook and a pen.
How is Strength and Muscle Built?
It is built with hard work, consistency and time under the bar. Hard work is tough to
define, but lets be honest, we BOTH know that Hard Work wont allow you any time to
check your hair in the mirror, text your buddies or hang out with friends.
Youre in the gym to attack, get the job done and get out. Anything more is a waste of
time.
There is no substitute for hard work, regardless of what the TV commercials and
magazines tell you.
Were not talking about using machines, doing tricep kick backs or purchasing the latest
fitness gadget on TV. Were talking about grinding through workouts with barbells,
dumbbells, kettlebells, calesthenics, bodyweight exercises and real world training.
With each workout and as you progress through the weeks, you must increase the
intensity. Intensity can be measured in sets, reps, speed of movement, rest periods
and load (ie. amount of weight lifted).
If you increase the intensity, youre body will
adapt. It is that simple. If you lift more
weight, you will get stronger. If you increase
your sets and reps, you will become
conditioned and add muscle. In a nut shell,
you need to break records as often as possible
during your workouts and you must use the
right exercises.
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Your workouts have to include compound, multi-joint exercises like:
Power Clean & Press
Bench Press
Military Press
Deadlifts
Back Squats
Front Squats
Pull-ups
Chin-ups
These are the exercises (and their variations) that give you the most bang for your
buck. The MOS challenge is built on these exercises and they will help build YOU into a
Man of Steel.
We also included a solid template for the workouts. It includes a good
warm-up, rehab exercises and these core exercises. Do NOT skip the warm up,
core and prehab / rehab movements no matter how busy you may be. If you arent
healthy your workouts will be compromised.
As you progress, you can substitute various implements for the conventional barbell
(BB) and dumbbell (DB) exercises. For example towels, axles, sandbags can be
substituted for barbells and kettlebells (KB) can be substituted for dumbbells.
This is completely your choice, but, our recommendation is to go through ALL 12 weeks
as outlined. If you decide to return to the program again yet want to use some of the
odd objects or more weight; go for it.
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What is the Man of Steel Challenge?
The Man of Steel Challenge (MOS) was created for the rare and few individuals who
wanted to change their life and stand out in a crowd. For a rare breed of fitness
enthusiasts and risk takers that want to be WELL above average. The MOS Challenge is
for those who want to take on a challenge that many would not complete.
As you progress through each workout, each challenge and each week of The MOS
Challenge, you will begin to realize that The Man of Steel Challenge is a journey, not a
finite quest. Each time you complete the challenge, you can go to the next level.
One way to do this is to add weight to the primary and supplemental exercises in each
workout or each MOS weekly challenge. Each time you complete one level you will
advance to another MOS level, both physically and mentally.
MOS Level Primary Exercises
Man of Steel Challenge
Level 1 (MOS1)
Primary / Supplemental Exercises / Weekly Challenge
Upper Body Movement Starting Weight
Lower Body Movement Starting Weight
Man of Steel Challenge
Level 2 (MOS2)
Primary / Supplemental Exercises / Weekly Challenge
Upper Body Movement Starting Weight + 5 lbs
Lower Body Movement Starting Weight + 10 lbs
Man of Steel Challenge
Level 3 (MOS3)
Primary / Supplemental Exercises / Weekly Challenge
Upper Body Movement Starting Weight + 10 lbs
Lower Body Movement Starting Weight + 20 lbs
Man of Steel Challenge
Level 4 (MOS4)
Primary / Supplemental Exercises / Weekly Challenge
Upper Body Movement Starting Weight + 15 lbs
Lower Body Movement Starting Weight + 30 lbs
Man of Steel Challenge
Level 5 (MOS5)
Primary / Supplemental Exercises / Weekly Challenge
Upper Body Movement Starting Weight + 20 lbs
Lower Body Movement Starting Weight + 40 lbs
MOS Levels of Progression (Table)
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As the challenge continues onward and upward you will continue your quest. The quest
to be different and stand above the rest. To do so you must dominate and conquer
each workout and each challenge of the week. NO excuses.
The Man of Steel Challenge Layout
The MOS challenge is setup in weekly workouts with a challenge of the week. Over the
course of 13 weeks, the workouts and challenges get harder and harder. Each week
you will focus on a different training methodology. One week might focus on dumbbells
and the next week could focus on combining several different implements.
Here is how the Man of Steel Challenge is structured:
Week 1 Workout: Soft Tissue / Warm-up
Challenge: 100 burpees under 15 minutes
Week 2 Workout: Bodyweight Training
Challenge: 50 pull-ups under 10 minutes
Week 3 Workout: Dumbbell Training
Challenge: DB Lunges with 20% of BW, 100 yards under 3 minutes
Week 4 Workout: Barbell Training
Challenge: 40 Clean & Press with 50% of BW under 5 minutes
Week 5 Workout: Fusion Workout 1
Challenge: Deadlift with 80% of your 1RM, one rep per minute for 30 minutes
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Week 6 Workout: Kettlebell Training
Challenge: Double KB Clean, Squat & Press x 50 Reps Under 8 Minutes (Under 200 lb Male use 36 lbs, Over 200 lb Male use 44 lbs)
Week 7 Workout: Grip Training
Challenge: COC (Captain of Crush) Trainer or #1 Gripper x 50 ea. hand Under 4 minutes
Week 8 Workout: Superhero Workout 1
Challenge: DB or KB Farmer Walk 40% Bodyweight in ea. hand x 400 meters Under 5 Minutes
Week 9 Workout: Fusion Workout 2
Challenge: BB Floor Press 75 % Bodyweight x 25 Reps Under 5 Minutes
Week 10 Workout: Superhero Workout 2
Challenge: BB Squat x Bodyweight x 25 Reps Under 5 Minutes
Week 11 Workout: Superhero Workout 3
Challenge: Bear Crawl x 400 Meters Under 4 Minutes
Week 12 Workout: Top Rehab Exercises
Challenge: Burpee into Pull-up 50 reps in 10 minutes
Week 13 Workout: Gymnastic Ring Training
Challenge: 50 Ring Dips Under 6 Minutes or 75 Regular Dips
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MAN OF STEEL OVERVIEW
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MOS - Week 1
Soft-tissue / Warm-up
In Week 1 we discuss the importance of a quality, thorough
warm-up. The MOS warm-up includes self-myofascial
release (SMR) or in simple terms, exercises to break down
scar tissue in the muscles and prep the body to be more
supple for training, as well as movements that prepare the
body for battle. You cant just walk into the gym and start
moving heavy weights without a thorough warm up. Youll
be setting yourself up for injury. You have to increase your body temperature and
charge the central nervous system (CNS) so that when you hit your first set youre
ready to go both physically and mentally. In a nut shell, NEVER skip the warm up.
Exercises of the Week
Soft-Tissue / Warm-up ExercisesMedicineBallRolling InvertedRows
MedicineBallRolling+BodyweightMovements
InvertedScapularRetractions
HamstringStretch FacePulls
Striders BandPullAparts
LungeandReach MultipleAngleBandPullAparts
GluteStretch ShoulderTractioning
Pushups ShoulderMobilityTwists
ReverseInchWorm PushupsPlus
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MOS - Week 2
Bodyweight Training
Bodyweight exercises, calisthenics and
gymnastic movements start as a child
when youre running around at the park,
playing various sports and just playing
outside, you just never realized how
effective all your playing was.
As we grow older, we lose this free
movement (aka playing) and our bodies
start to get locked up and inflexible. A
good workout program should re-introduce these movements to help you move better
and feel better in your everyday life. It will also improve your performance in the gym
or on the playing field.
The bodyweight movements can be performed anywhere so if youre away on business
or for any other reason, you can always revert back to your week of Bodyweight
workouts and get a kick ass workout in. NO excuses.
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Exercises of the Week
Bodyweight Exercises
SquatJumps ReverseLunges
LungeJumps InvertedRows
InvertedSidetoSideRows Pullups
BeyondtheRangePushups PullupsMultipleGrips
BandAssistedPullups Planks
MountainClimberPlanks
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MOS - Week 3
Dumbbell Training
Dumbbell training, unlike conventional barbell
training, will force your body to brace and
improve your balance. You can also turn
your hands, elbows, shoulder joints into more
favorable positions to avoid uncomfortable
positions that perhaps you are unable to
move in with a barbell which locks you into a
fixed position.
You can still train extremely heavy with dumbbells and if youre training at home, they
are very space efficient and can be stored in a corner, against a wall, under a bed, etc.
Exercises of the Week
Dumbbell Exercises
DBClean DBClean&Press
DBClean&PushPress DBSnatch
DBFloorPress DBOneArmFloorPress
DBAlternatingFloorPress DBDeadlift
DBStepups DBWalkingLunges
DBFarmersWalks DBRomanianDeadlifts(RDL's)
DBSumoRDL's DBOverheadFarmersWalk
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MOS - Week 4
Barbell Training
Heavy barbell training will put on slabs of muscle. The
Barbell has and always will be the KING of the weight room.
The movements youll be performing with a Barbell will likely
get you some strange looks at the gym as well as cry baby
personal trainers telling you that youll hurt yourself and
you should go back to sitting on a machine while watching
TV.
DONT listen to them. Packing on muscle will come
faster than a run away freight train if you stick to our
program as prescribed.
On the flip side, it is easy to get carried away and focus on moving a heavier barbell
with less than optimal form. Always stick to technique first and intensity right behind.
Do not compromise technique for more weight.
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Exercises of the Week
Barbell Exercises
FullSquats SumoDeadlifts
ConventionalDeadlifts BenchPress
PowerClean&Press MilitaryPress
FloorPress SuitcaseDeadlift
Landmine LockedKneeUps
SprinterSitups
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MOS - Week 5
Fusion Workout
The Fusion Workout is a powerful combination of exercises
that define the MOS challenge. This is where we blend
various tools and methods to develop a blend of strength,
muscle, speed, athleticism and conditioning.
This is the style of training that will REALLY push your mind
and body to the limit as well as stoking your metabolism.
Weve built your foundation with the bodyweight, barbell and
dumbbell basics, well, now its time to start pushing the
envelope. Make sure you continue to track your progress with
photos, BIG changes are gonna start happening during this
time.
Also, as you move through the Fusion workout, make sure you keep your intensity on
10. You will be hitting some serious exercises and each one requires your complete
focus and attention. Remember, form breaks down under fatigue.
So you have to focus on form to ensure you get the most out of each exercise.
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Exercises of the Week
Fusion Workout Exercises
BarbellClean&Press
Burpee+Pullup
Dips
TowelDBCurls
BodyweightWalkouts
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MOS - Week 6
Kettlebell Training
Kettlebell training will take your training and body to a
new level. With its offset center of mass (COM) and it
versatility, kettlebells are one of the essential and
most effective muscle building, strength building and
fat burning weapons in your toolbox. The cool thing
about kettlebells is that you can flow from one
exercise to the other without stopping. Coordination,
conditioning, power endurance and savage grip
strength is developed with kettlebells.
If youve ever found yourself bored of using barbells
and dumbbells then you can expect Kettlebells to
ignite new fire and results into your program. Ive seen Kettlebells in every commercial
health club and gym Ive come across so there should be NO problem getting them into
your MOS workouts.
If you train at home and want to pick up some Kettlebells simply click HERE.
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Exercises of the Week
Kettlebell Exercises
KBSwings KBCleans
KBPress KBClean&Press
KBClean&PushPress KBGobletSquat
DoubleKBClean&Squat DoubleKBClean/Squat/Press
RenegadeRows
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MOS - Week 7
Grip Training
The five components of Grip: crush, pinch,
support, wrist postures and hand health must be
regularly incorporated into your workout.
Strong hands define the man and everything you do in
the gym is dependent upon your grip strength.
Weak Hands = Weak Man
Holding a heavy barbell or doing high rep kettlebell
swings cant be done without serious levels of grip
strength. If your hands are weak you are limiting your
true potential to gain muscle and strength.
Dont treat your grip workouts as a small side show, instead, attack them aggressively
at the end of your workouts and watch the positive impact it will have in ALL other
areas of your workouts. Not to mention, its damn cool having a pair of jacked up
forearms showing when youre out and about wearing a T Shirt. Your added grip
training will also have a positive effect on making your biceps bigger. You can expect to
start stretching those shirt sleeves soon enough!
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Exercises of the Week
Grip Exercises
PlatePinch 2HandPlatePinch
DynamicPlatePinch AroundtheWorlds
DBHexHolds DynamicHexHolds
NoSetGripperCloses HeavyRackHolds
PlateCrushes HangingKneeRaise
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MOS - Week 8
Superhero Workout
The Superhero Workout is going to challenge you physically and mentally to a whole new level. Youll
be using advanced strength and muscle building
movements to shock your body into new gains of
strength and muscle.
Im sure the other leg extension fans who spend half
their workout on their cell phone will be shocked as
well. These workouts also allow you to display your
prowess and ability to dominate the gym with your
newfound strength.
Movements such as the 1 Arm DB Bench were
inspired by Coach Ethan Reeve, who is currently The Head S & C Coach at Wake Forest.
He told me stories of some of his guys performing the one arm DB Bench with
Dumbbells weighing 150-170 lbs for sets of 10 reps! THAT should motivate you to push
for heavy weight AND high reps on this exercise!
Other exercises such as The BB Burpee + Push Up + Clean & Press were derived from
workouts we put together for our combat athletes.
Your strength and muscle will skyrocket and this the time when YOU truly
begin feeling like a Man of Steel!
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Exercises of the Week
Superhero Workout Exercises
Burpee/Pushup/Power/Clean
OneArmDBFlatBench
OneArmDBRows
FarmersWalks
TabataJumpRopes
HangingLegRaises
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MOS - Week 9
Fusion Workout 2
Your second Fusion Workout is again
stepping up the intensity. Combining
several different movements, this full
body workout will be your first
workout of the week.
This Fusion Workout is a unique
blend of powerlifting movements,
conditioning and calisthenics and of
course a NASTY Kettlebell complex, guaranteed to smoke you!
If you wanna see more results with leaning out in connection with these workouts, I
suggest you monitor your carb intake. Lower your consumption of carbs and replace
them with salads, unlimited green veggies and some fruits.
Your proteins should be derived from lean meat sources such as various fish, steak,
chicken, turkey, etc unless you are a vegetarian or vegan.
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Exercises of the Week
Fusion Workout 2 Exercises
SumoDeadlifts
BarbellFloorPress
KBClean/Squat/Press VariousPresses(Alt,Dbl,SeeSaw)
InvertedBodyweightRows
MedicineBallMountainClimbers/Pushups
WindshieldWipers
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MOS - Week 10
Superhero Workout 2
Superhero Workout # 2 is jam packed
with some of the most serious muscle and
strength building movements known to
mankind! You WILL be sore from these
workouts so on your off days we
suggest you perform the warm up to put
blood back in the muscle and help
alleviate some soreness.
Dont be afraid to treat yourself well by
getting a massage, and / or using a hot tub and sauna for short periods of time, all of
which aid in recovery. If you recover better from workout you will get stronger and
more muscular. Dont take your rest lightly. If you can sleep 8 hours ea. night, do it! If
you can sneak a nap in here and there, do it!
Exercises of the Week
Superhero Workout 2 Exercises
BarbellClean&Press BarbellDeadlifts
BarbellSquat OverheadMedicineBallSlams
BarbellBackwardLunge OverheadRotationalMedicineBallSlams
BarbellBentOverRows BarbellShrugs
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MOS - Week 11
Superhero Workout 3
This weeks Superhero Workout is jam packed with athletic movements, animal
based movements and power movements. On paper, these workouts might look easy,
but those are the workouts you gotta watch out for :)
Training for athleticism works your entire body as opposed to sitting on machines,
isolating muscles and not engaging your body as a unit. These workouts will likely
shock your muscles into new growth and fat loss, and, they may also shock those in the
gym.
Prepare to get kicked out of your gym soon enough :)
Exercises of the Week
Superhero Workout 3 Exercises
PlyometricJumps/Hops
BearCrawls
DBChainDBSnatch/DBPushPress/DBClean&Press
SplitStanceRotationalMedicineBallThrows
StraightLegOverheadSitups
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MOS - Week 12
Top Rehab Exercises
Many programs forget one of the most
important components; the rehab exercises.
These are the movements that keep you
healthy and balanced. It is this musculature
balance and activation of the small muscle
groups that allow you to train with each
week and to perform at a high level in life
and or the playing field.
The way I explain this to my clients is that if youre not healthy youre worth very little.
Ive had times where my lower back was injured to the point that changing diapers was
extremely painful. For me, this was an extreme interference with my daily life and BIG
injuries are what force you to look back and reevaluate what is most important.
Your health is MOST important. Dont fear taking a light week of training here and there
and focusing on the outlined prehab / rehab drills and using only bodyweight exercises.
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Exercises of the Week
Top Rehab Exercises
HipFlexorStretch LyingKneeRotations
LyingHipCrossovers GluteBridges
OneLegGluteBridges Supermans
Birddogs RotatorY
RotatorT RotatorW
RotatorL RotatorL+Rotation
PushupsPlus Figure8Walks
TKE'sVariation1 TKE's Variation2
QuadFlexes+KneeExtension Ankle BandedEversion/Inversion
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MOS - Week 13 BONUS WEEK
Gymnastic Ring Training
Gymnastics rings are another versatile training
tool, one which you can take with you to the
gym if they dont have them available, or, use
them for your playground workouts. If youre a
member of a local gym its a great idea to take a
day of training outdoors using just your
bodyweight and natural surroundings.
Set up your rings and mix in other animal movements such as sprints, bear crawls,
jumps on and over obstacles or park benches. The rings will give your upper body and
core a workout unlike any other training tool. They are also a great tool to bring with
you while on vacation or traveling as you can fit them in a small bag easily.
Exercises of the Week
Gymnastic Ring Training
Pushups Flyes
PikeUps/RollOuts FacePull/Scarecrows
PikeUps+Pushups ReclineRows
Dips TricepExtensions
Curls ReverseCurls
AlternatingLegLifts/KneeUps PullupVariation 1and2
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MAN OF STEEL WORKOUTS
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MAN OF STEEL - Week 1
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each targeted
area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each targeted
area
Lunges and Reach / Glute Stretch
10 each leg / 10 each leg
Hamstring Stretch / Reverse Inch Work
10 each leg / 10 reps
Multiple Angle Band Pull Aparts / Striders
10 reps each angle / 10 each
leg
Push-ups / Push-ups Plus 2x20 / 2x20
Band Pull Aparts / Shoulder Mobility Twists
2x20 / 10 each way
Inverted Rows / Push-ups 2x15 / 2x20
1) BW Squats
3 x 33 1) BW Walking Lunges 3 x 15 ea.
leg 1) Squats 2 x 50 Reps
2) Neutral Grip Push Ups 3 x Max 2) Parallel Bar Dips
3 x Max Reps 2) Walking Lunges 2 x 1 Minute
3) Mixed Grip Pull Ups (recline rows if necessary)
4 x Max 3) Recline Rows 3 x Max Reps 3A) Push Ups on Medicine Ball 3 x Max Reps
4) Jump Rope 5 Minutes: 45 sec work / 15
sec rest
4) Feet Elevated Push Ups 50 Total
3B) Pull Up Iso Hold (Hold Top Position) 3 x Max Time
5A) Plank 3 x 30 seconds 5) Band Pull Aparts 100 Total 4) Sprinters Sit Ups 3 x 20 Reps
5B) Dip Bar Knee Raises 3 x 12 reps 6) Hanging Leg Raise 20 Total 5) Sprints
5 x 100
2 Hand Plate Pinch
3 x ALAP (As Long As Possible)
Hex DB Holds 3 x ALAP (As
Long As Possible)
Around the Worlds 3 Attempts As Many Times Around As Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 1 Challenge:
100 burpees under 15 minutes
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MAN OF STEEL - Week 2
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each targeted
area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each targeted
area
Lunges and Reach / Glute Stretch
10 each leg / 10 each leg
Hamstring Stretch / Reverse Inch Work
10 each leg / 10 reps
Multiple Angle Band Pull Aparts / Striders
10 reps each angle / 10 each leg
Push-ups / Push-ups Plus 2x20 / 2x20
Band Pull Aparts / Shoulder Mobility Twists
2x20 / 10 each way
Inverted Rows / Push-ups 2x15 / 2x20
1A) Squat Jumps
4 x 10 1) Run 1/2 Mile 1A) Hindu Push Ups 20, 15, 10
1B) Beyond Range Push Ups 4 x 10
2A) Mixed Grip Pull Ups 5 x Max 1B) Recline Row 20, 15, 10
1C) Lunge Jumps 4 x 10 2B) Dips 5 x SubMax
(Leave 2 reps in tank)
2) Jump Rope 250 Reps
1D) Inverted Side to Side Rows 4 x 10 3A) Reverse Lunges 3 x 10 ea.
3A) Squats 3B) Mountain Climbers
20, 15, 10 20, 15, 10
2) Plank 2 x 1 minute 3B) Forward Lunges 3 x 10 ea. 4) Jump Rope 250 Reps
3) Jump Rope Tabata 4 Minutes: 20 sec. work / 10
sec. rest 4) Run 1/4 Mile 5A) Hanging Leg Raise 5B) Plank
3 x 8 reps 3x1 min
2 Hand Plate Pinch
3 x ALAP (As Long As Possible)
Hex DB Holds 3 x ALAP (As
Long As Possible)
Around the Worlds 3 Attempts As Many Times Around As Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 2 Challenge:
50 pull-ups under 10 minutes
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MAN OF STEEL - Week 3
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Shoulder Tractioning / Inverted Scapular Retractions
3 x various each arm /
2x15
Push-ups / Inverted Rows 2x30 / 2x20
Glute Stretch / Hamstring Stretch / Lunge and Reach
5 / 10 / 10 each leg
Bodyweight Squats / Lunge and Reach
2x20 / 10 each leg
Jumping Jacks / Burpees 50 / 10
Bodyweight Squats / Push-ups 2x20 / 2x30
1) DB Farmer Walk 3 x 100 1) 1 Arm Snatch 5 x 5 reps 1A) Sumo RDL 4 x 6 reps
2A) DB Alternate Floor Press 2B) 1 Arm DB Rows
3 x 10 3x15 2) 1 Arm Push Press 3 x 5 reps 1B) RDL 4 x 6 Reps
3) DB Farmer Walk
2 x 100 3) DB Step Ups 4 x 10 ea. 2) 1 Arm DB Clean & Press 3 x 6 reps
4A) Walking DB Lunges 3 x 12 reps ea. 4) DB Overhead Farmer Walks 4 x 50 3) DB Farmer Walk 2 x 100
4B) DB RDL 3 x 6 reps 5) Dip Bar Leg Raises 30 Total Reps 4) DB Overhead Farmer Walks 2 x 50
5) Hanging Leg Raises 40 Total Reps 6) Plank 2 x 60
seconds 5) Walking DB Lunges 1 x 25 reps
ea. leg
High Rep No Set Gripper Closes
100 total reps each
hand Heavy Barbell Rack Holds
3xALAP (As Long As Possible)
High Rep No Set Gripper Closes
100 total reps each
hand Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 3 Challenge:
DB Lunges with 20% of BW, 100 yards under 3 minutes
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MAN OF STEEL - Week 4
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Shoulder Tractioning / Inverted Scapular Retractions
3 x various each arm /
2x15
Push-ups / Inverted Rows 2x30 / 2x20
Glute Stretch / Hamstring Stretch / Lunge and Reach
5 / 10 / 10 each leg
Bodyweight Squats / Lunge and Reach
2x20 / 10 each leg
Jumping Jacks / Burpees 50 / 10
Bodyweight Squats / Push-ups 2x20 / 2x30
1) Squats
Work up to 2 Heavy
Sets x 4 - 6 reps
1) Power Clean & Press
Reps x 10, 8, 6, 4, 2 1) Deadlift
Work up to 2 Heavy
Sets x 4 - 6 reps
2) Bench Press
Work up to 2 Heavy
Sets x 4 - 6 reps
2) Floor Press Reps x 10, 8, 6, 4, 2 2) Bench Press
Work up to 2 Heavy
Sets x 4 - 6 reps
3) Military Press
Work up to 2 Heavy
Sets x 4 - 6 reps
3A) Sprinter Sit Ups 2 x 20 3) Deadlift 1 Light Set x 20 Reps
4) Suit Case Deadlift 1 x 10 reps ea. side 3B) Leg raises 2 x 20 4) Bench Press 1 Light Set x
20 Reps
5) LandMine 3 x 12 reps
2 Hand Plate Pinch
3 x ALAP (As Long As Possible)
Hex DB Holds 3 x ALAP (As
Long As Possible)
Around the Worlds
3 Attempts As Many Times
Around As Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 4 Challenge:
40 Clean & Press with 50% of BW under 5 minutes
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Week 5 Challenge:
BB Deadlift with 80% of your 1RM, one rep per minute for 30 minutes
MAN OF STEEL - Week 5
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
FUSION WORKOUT
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each targeted
area Foam Roller Whole Body
30-60 sec each
targeted area
Lunges and Reach / Glute Stretch
10 each leg / 10 each
leg
Hamstring Stretch / Reverse Inch Work
10 each leg / 10 reps
Multiple Angle Band Pull Aparts / Striders
10 reps each angle / 10 each leg
Push-ups / Push-ups Plus 2x20 / 2x20 Band Pull Aparts / Shoulder Mobility Twists
2x20 / 10 each way
Inverted Rows / Push-ups 2x15 / 2x20
1) Barbell Clean & Press Reps x 2, 5, 8, 10, 8, 5, 2 1) Burpee + Pull Up 30 Total 1) Bodyweight Walk Outs
5 minutes: 30 sec. work / 30
sec. rest
2) Burpee into Pull-up 3 x 12 2) Barbell Floor Press 4 x 6-10 reps 2A) Recline Rows 2B) Dumbbell Floor Press
5 x Max Reps5 x 8-12 Reps
3A) Towel Dumbbell Curls
3 x 8-12 Reps 3A) Dumbbell Deadlift 5 x 5 reps 3) Deadlift
2 reps on the minute for 5
minutes 3B) Triceps PushDown with Band or Cable 3C) Bodyweight Walkouts
3 x 15-25 2x15
3B) Dumbbell Reverse Lunges
5 x 5 reps ea. 4) Towel DB Curls
3 x 6 reps HEAVY
4) 1/2 Mile Run 4) Run 1/2 Mile 5) Run 1/2 Mile
High Rep No Set Gripper Closes
100 total reps each
hand Heavy Barbell Rack Holds
3xALAP (As Long As Possible)
High Rep No Set Gripper Closes
100 total reps each hand
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
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MAN OF STEEL - Week 6
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Lunges and Reach / Glute Stretch
10 each leg / 10 each
leg
Hamstring Stretch / Reverse Inch Work
10 each leg / 10 reps
Multiple Angle Band Pull Aparts / Striders
10 reps each angle / 10 each leg
Push-ups / Push-ups Plus 2x20 / 2x20
Band Pull Aparts / Shoulder Mobility Twists
2x20 / 10 each way
Inverted Rows / Push-ups 2x15 / 2x20
1) 1 Arm KB (or DB) Clean & Press
5 x 5 (NO rest between
hands)
1) 1 Arm Snatch + Press Combo 5 x 5
1) Double KB Push Press 6 x 6 reps
2) Renegade Row + Push Up Combo
4 x 6 ea. arm / 12 push ups
2) Clean, Squat & Press
Reps x 10, 8, 6, 4, 2 2) Mixed Grip Pull Ups
30 Reps Total
3) KB (or DB) Goblet Squats
x 20, 15, 10, 5
3A) Double Overhead Walk 2 x 50 3) Recline Row
30 Reps Total
4) Tabata KB Swings
4 Minutes: 20 sec. work
/ 10 sec. rest
3B) Double Rack Walk 2 x 50 4) KB Rack Lunges (hold KBs in Rack) 2 x 10 ea.
5) KB Farmer Walks 3 x 150 3C) Double Farmer Walk 2 x 50 5) KB Farmer Walk Lunges (hold KBs at sides)
2 x 10 ea.
4) Any Leg Raise Variation 40 Reps
Total 6) KB Swings
5 Minutes: 30 sec. work / 30 sec. rest
Heavy DB Holds at Side
3 x ALAP High Rep No Set Gripper Closes 100 total reps each
hand
Heavy DB Holds at Side
3 x ALAP
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 6 Challenge:
Double KB (or DB) Clean, Squat & Press x 50 Reps Under 8 Minutes (Under 200 lb Male use 36 lbs, Over 200 lb Male use 44 lbs)
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MAN OF STEEL - Week 7
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Shoulder Tractioning / Inverted Scapular Retractions
3 x various each arm /
2x15
Push-ups / Inverted Rows 2x30 / 2x20
Glute Stretch / Hamstring Stretch / Lunge and Reach
5 / 10 / 10 each leg
Bodyweight Squats / Lunge and Reach
2x20 / 10 each leg
Jumping Jacks / Burpees 50 / 10
Bodyweight Squats / Push-ups 2x20 / 2x30
1) Deadlifts 4x8 1) Alternating DB Bench Press 3 x 10 1) Squats 4 x 10
2A) Barbell Landmines 3x15 2) 2 DB Clean & Press 4 x 8 2A) DB Lunges 8 x 3 reps
2B) Pull-ups 3 x Max 3) Alternating DB Bent Over Rows 3x10 2B) DB Posterior Flyes 8 x 3 reps
3) DB RDLs 3 x 15 4) Burpee Push-up into Pull-up 3 x 10 3A) DB Renegade Rows 3B) Hanging Leg Lifts
3 x 8 3 x 10
4) Plank Mountain ClimbersSquat Jumps 3 x 25 5) Run 1/2 Mile 4) DB Farmer Walks
Max Distance in 5 Minutes
2 Hand Plate Pinch
3 x ALAP (As Long As Possible)
Hex DB Holds 3 x ALAP (As
Long As Possible)
Around the Worlds
3 Attempts As Many Times
Around As Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 7 Challenge:
COC (Captain of Crush) Trainer or #1 Gripper x 50 reps each hand in under 4 minutes
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MAN OF STEEL - Week 8
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
SUPERHERO WORKOUT
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Roller Whole Body
30-60 sec each
targeted area
Shoulder Tractioning / Inverted Scapular Retractions
3 x various each arm /
2x15
Push-ups / Inverted Rows 2x30 / 2x20
Glute Stretch / Hamstring Stretch / Lunge and Reach
5 / 10 / 10 each leg
Bodyweight Squats / Lunge and Reach
2x20 / 10 each leg
Jumping Jacks / Burpees 50 / 10
Bodyweight Squats / Push-ups 2x20 / 2x30
1) Burpee + Push Up + Power Clean
5 Minutes: 30 seconds work / 30
seconds rest
1A) 1 Arm DB Flat Bench 3 x 10 1) Walking DB Lunges
3 x 12. ea. leg
2) 1 Arm DB Flat Bench 4x12 1B) 1 Arm DB Row 3 x 10 2A) Flat Barbell Bench Press 8 x 3 reps
3A) 1 Arm DB Rows 3 x 20 2) Barbell Squats
8 x 3 reps (30 second
rest between sets)
2B) Mixed Grip Chin Ups 8 x 3 reps
3B) DB Farmers Walks 3xMax Distance 3) Tabata Jump Rope
4 Minutes: 20 sec. work
/ 10 sec. rest
3) Push Ups 100 Total Reps
4) Tabata Jump Rope
20 sec FAST / 10 sec
MODERATE x Repeat 8
Times
4) Run 1/2 Mile 4) DB Farmer Walks Max
Distance in 5 Minutes
4) Hanging Leg Raises
50 Reps Total 5) Plank 2 Minutes
Plate Crushes
3xmax Dynamic Plate Pinch 3-10lb plates x 3xALAP Heavy Rack Holds 3xALAP
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 8 Challenge: DB or KB Farmer Walk 40% Bodyweight in ea. hand x 400 meters under 5
Minutes
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MAN OF STEEL - Week 9
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
FUSION WORKOUT
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Lunges and Reach / Glute Stretch
10 each leg / 10 each
leg
Hamstring Stretch / Reverse Inch Work
10 each leg / 10 reps
Multiple Angle Band Pull Aparts / Striders
10 reps each angle / 10 each leg
Push-ups / Push-ups Plus 2x20 / 2x20
Band Pull Aparts / Shoulder Mobility Twists
2x20 / 10 each way
Inverted Rows / Push-ups 2x15 / 2x20
1) Sumo Deadlift
8 x 3 reps 1) Double KB Front Squats 4 x 10 Reps 1A) Sumo Deadlift 5 x 5 reps
2) BB Floor Press
8 x 3 reps 2) BB Burpee, Push Up + Clean & Press 8 x 3 Reps 1B) Power Clean & Press 5 x 5 reps
3) KB Clean, Squat & Press
Max Reps in 5 Minutes
3A) Med Ball Mtn Climber + Push Up
5 x 30 Seconds 1C) Reverse Lunge 5 x 5 ea. leg
4A) Inverted Rows 3x20 3B) Inverse Body Rows 5 x 30
Seconds 1D) Floor Press 5 x 10 reps
4B) Medicine Ball Mountain Climbers 3x20 4) Windshield Wipers
3 x Max Reps
2A) Dips 2B) Inverted Rows
3xmax 3xmax
4) Run 1/2 Mile Plate Crushes
4xmax 3) Run Mile
Plate Crushes
3xmax 2 Hand Plate Pinch
3xALAP
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 9 Challenge:
BB Floor Press 75 % Bodyweight x 25 Reps under 5 Minutes
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Week 10 Challenge:
BB Squat x Bodyweight x 25 Reps under 5 Minutes
MAN OF STEEL - Week 10
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
SUPERHERO WORKOUT
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Lunges and Reach / Glute Stretch
10 each leg / 10 each
leg
Hamstring Stretch / Reverse Inch Work
10 each leg / 10 reps
Multiple Angle Band Pull Aparts / Striders
10 reps each angle / 10 each leg
Push-ups / Push-ups Plus 2x20 / 2x20
Band Pull Aparts / Shoulder Mobility Twists
2x20 / 10 each way
Inverted Rows / Push-ups 2x15 / 2x20
1A) BB Clean & Press 6-8 reps 1) Run 1/2 Mile 1) BB Reverse Lunges 4 x 6 reps ea. leg 1B) BB Squat 6-8 reps 2) BB Squats 6 x 4 reps 2A) BB Rows 4 x 6 - 10 reps
1C) BB Reverse Lunge 6-8 reps 3A) Mixed Grip Chin Ups 40 Reps
Total 2B) BB Floor Press 4 x 6 - 10
reps
1D) BB Row 6-8 reps 3B) Mixed Grip Push Ups 80 Reps
Total 3A) Jump Squats 4 x 10 Reps
1E) BB Shrugs
6-8 reps 4A) Medicine Ball Slams 3 x 10 3B) Dips 4 x 10 Reps
1F) BB Deadlift 6-8 reps 4B) Rotational
Medicine Ball Slams 3 x 10 3C) Mixed Grip Chin Ups4 x 10 Reps
REPEAT 3X
2) Run 1 Mile 5) Run 1/2 Mile 4) Plank 2 x 90 seconds
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
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MAN OF STEEL - Week 11
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
SUPERHERO WORKOUT
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted areaFoam Roller Whole Body
30-60 sec each
targeted area
Bodyweight Squats / Push-ups / Lunge and Reach
20 / 20 / 10 each leg
Step-ups on to Bench / Jumping Jacks / Glute Stretch
10 each leg / 20 /
Various
Bodyweight Squats / Push-ups / Lunge and Reach
20 / 20 / 10 each leg
Multi-angle Band Pull Apart / DB Posterior Flyes / Lunges
10 each angle / 12 / 8 each leg
Shoulder Band Traction / Shoulder Mobility Twists / DB Shrugs
Various / 10 each way /
20
Multi-angle Band Pull Apart / DB Posterior Flyes / Lunges
10 each angle / 12 / 8 each leg
1) Plyo Jumps Over 2 Benches
4 Minutes: 20 seconds work / 40
seconds rest
1) Plyo Jumps Over 3 Benches
4 Minutes: 20 seconds work / 40
seconds rest
1) Jump Rope 5 Minutes
2) Split Stance Med Ball Throws
Tabata 4 Minutes: 20
seconds work / 10
seconds rest
2) DB Chain 3 Rounds 2) DB Snatch 5 x 5 Reps
3A) Bear Crawl 5 x 50 3A) Inverse Body Rows 4 x Max
Reps 3) Barbell Floor Press 5 x 5 Reps
3B) Push Ups 5 x 10 Reps 3B) Mixed Grip Push Ups 4 x Max
Reps 4) Sumo Deadlift 5 x 2 Reps
3C) Inverse Body Rows 5 x 10 Reps 4) Run 1 Mile 5) Run 1/2 Mile
4) Straight Leg Overhead Sit Ups 3 x 12 Reps
5) Tabata Jump Rope
4 Minutes: 20 seconds work / 10
seconds rest
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 11 Challenge:
Bear Crawl x 400 Meters under 4 Minutes
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MAN OF STEEL - Week 12
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Rotator Cuff Y / Rotator Cuff L / DB Posterior Flyes
20 / 20 / 20 Quad Flexes / Jumping Jacks / DB Step-ups
10 each leg / 30 / 10 each leg
Rotator Cuff Y / Rotator Cuff L / DB Posterior Flyes
20 / 20 / 20
Birddogs / TKEs / Lunges
10 each way / 10 each leg / 10 each leg
Inverted Scapular Retractions / Push-ups Plus / Push-ups
15 / 15 / 20 Birddogs / TKEs / Lunges 10 each way / 10 each leg / 10 each leg
1) DB Clean / Squat / Press 4x6
1) Heavy Barbell RDLs 4x6 1) Barbell Bench Press 4x6
2) Chin-ups + Weight 3x8 2) BB Front Squats 2x20 2) Barbell Shrugs 3x20
3) Dips 50 reps in a few sets as
possible 3A) DB Step-ups 3x8 each leg 3A) DB Floor Press 3x8
4) Banded Tricep Extensions
100 reps in a few sets as possible
3B) Db Military Press 4x10 3B) Db Hammer Curls 4x10
5) Hanging Leg Lifts 3x10 4) Band (or Cable) Face Pulls
50 reps in a few sets as
possible 5) Plate Crushes
150 reps in a few sets as
possible
6) Run Mile 5) 2 Hand Plate Pinch 3xALAP 6) Run Mile
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 12 Challenge:
Burpee into Pull-up 50 reps in 10 minutes
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MAN OF STEEL - Week 13
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Foam Roller Whole Body
30-60 sec each
targeted area
Quad Flexes / Jumping Jacks / DB Step-ups
10 each leg / 30 / 10 each leg
Rotator Cuff Y / Rotator Cuff L / DB Posterior Flyes
20 / 20 / 20 Birddogs / Supermans / Glute Bridges 20 / 20 / 20
Birddogs / TKEs / Lunges
10 each way / 10 each leg / 10 each leg
Inverted Scapular Retractions / Push-ups Plus / Push-ups
15 / 15 / 20 Rotator W / Rotator L with Rotation / Lunges 20 / 20 / 10
each leg
1A) DB Bench Press 3x20 1A) 2 DB Squats 4x10 1) BB Deadlifts 4x6
1B) Gymnastics Rings Face Pulls (or cable face pulls)
3x12
1B) Gymnastic Rings Pike Ups (or Standing Cable Crunches)
4x8 2) Barbell Clean & Press 3x20
2A) Dips 60 reps in a few sets as
possible
2A) DB Walking Lunges 3x8 each leg 3A) Band Pull Aparts 3x8
2B) Gymnastics Rings Curls (or cable curls) 3x12
2B) Gymnastic Rings Scarecrows (or Band / Cable Face Pulls)
4x10 3B) Chin-ups 4x10
3A) Pull-ups 3x10 3) DB Overhead Farmers Walks 3 x max
trips 5) Burpee / Push-up / Pull-ups Combo
50 reps in a few sets as
possible
3B) Gymnastics Rings Recline Rows (or cable seated rows)
3x12 4) Gymnastics Rings Reverse Curls (or EZ Curl Bar Reverse Curls)
60 reps in a few sets as
possible
6) Band (or Cable) Tricep Extensions
100 reps in a few sets as
possible
Run Mile Run Mile Run Mile
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 13 Challenge:
50 Ring Dips Under 6 Minutes (or 75 Regular Dips)
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MAN OF STEEL WORKOUTS
Other Products from the Authors
-
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ABOUT JIM SMITH
OTHER PRODUCTS FROM JIM SMITH
COMBAT CORE
By Jim Smith, cscs
www.CombatCoreStrength.com
The manual is the essential core training reference for all strength coaches and fitness professionals. Combat Core demonstrates advanced torso training strategies for elite athletes and the manual provides the science and anatomy that the exercises are based
upon.
ACCELERATED MUSCULAR DEVELOPMENT
By Jim Smith, cscs
www.AcceleratedMuscularDevelopment.com
Accelerated Muscular Development (AMD) is the ONLY complete muscle building system. AMD provides a step-by-step, easy-to-follow protocol that teaches you how to not only build slabs of muscle, but also how to structure your own programs.
CHAOS TRAINING
By Jim Smith
http://www.dieselcrew.com/manuals.php
Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Chaos Training is the essential, all encompassing reference for
all athletic trainers and strength coaches.
Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach.
Diesel Crew www.dieselcrew.com
He dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional, non-conventional strength training protocols. Helping athletes of all skills levels attain their goals and Achieve Beyond Potential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim is an expert contributor for Mens Fitness and is a member of the Elite Fitness Q/A staff.
BLUNT FORCE TRAUMA
By Jim Smith
http://www.dieselcrew.com/mma-manual-re-released
The ESSENTIAL reference for training combat athletes. If you are a MMA fighter, you train fighters or you WANT to train like a fighter, BFT is a must have. Weighing in at over 800 pages, it has everything you need to get stronger, more explosive and obtain an elite level of conditioning.
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54
Underground Strength Coach
Recommended Resources
Here is a list of my favorite web sites, products, training tools and
resources.
Enjoy!
My Blog - Lessons in Lifting, Life, Business and Success!
Underground Strength Coach 30 Day Trial - Private Videos and Membership Forum giving you
inside access to my coaching and advanced training methods as well as unshared info from
industry leaders.
15 Minute Muscle - The training I utilized when the shit hit the fan! Back when I was working
countless hours and trying to squeeze it all in, trying to balance being a husband and father,
working 9 - 5, building a internet business, building and managing my Underground Strength
Gym and STILL training hard and heavy!
If I did it so can you, perfect for the Busy Man.
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55
Underground Strength System - The Entire Underground Collection: 3 training manuals, The
Beast Strength Program and The Underground Freak Strength Audio Collection!
Underground Kettlebells - The Best Kettlebells in the World. Period.
The Underground Sandbag - Built for use and abuse and of course, getting you Strong as Hell!
The Purposeful Primitive - One of my Favorite books, revealing some of the most amazing
methods, stories and insider secrets on how the strongest, most muscular men in the world
trained!
The Lost Secrets of Strength Seminar - Joe DeFranco and I unleash our training secrets and
take a crew of hard core Strength Coaches through the workout of their life!
Kettlebells for Combat - The Most Kick Ass DVD Set on Kettlebell training. Period. This course
has stayed under the radar for too long, now you can get your hands on it HERE.
The Sandbag Assault - F**K the Gym! Make a sandbag and train at home, in your garage,
backyard or basement. Scare the s**t out of your neighbors and onlookers but youll also get
Jacked and Strong as a Beast.
Grip Experts - The Ultimate Resource on developing Real World, Functional Strength and hand
of steel that crush like Vise Grips.
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56
The Russian Lion Power Course - The definitive training course on how one of the strongest
men in the world developed his body and mind.
The Power Wheel - The most effective core and ab training device I have ever used. In
addition, it is a brutally effective and fun tool for training the upper body, performing hand
walking and even lower body training!
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57
MAN OF STEEL Zach Even-Esh / Jim Smith
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