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140 MUSCLE & FITNESS November 1999

By Christopher M. Lockwood,MS, CSCS, Staff Writer

Ultimate Long-Term Resistance and Aerobic System

U.L.T.R.A.1 2 - M O N T H S Y S T E M

MONTH 5

In 1986 and at 178 pounds, Evander

Holyfield was about to begin train-

ing for the biggest fight of his

career: his first-ever professional

world boxing title as a cruiserweight. According to

Lou Duva, his boxing

trainer at the time,

if Holyfield didnt

knock a guy out by

the fifth round,

hed find himself in

serious trouble and

would usually run

out of gas by round

six or seven.

Wondering what this has to do

with this months ULTRA System

installment? Ill let you in on

the punch line (no pun

intended): Holyfield now

weighs in at roughly 215

pounds for his world

heavyweight champi-

onship fights; hes

ranked as the World

Boxing Associations

(WBA) and Inter-

national Boxing

Federations (IBF)

Steve Manley and Cynthia Hill

have fun the ULTRA way.

Reiff


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MUSCLE & FITNESS ULTRA SYSTEM MONTHMUSCLE & FITNESS ULTRA SYSTEM MONTH 5

Well begin and end this five-weekinstallment with a one-weekactive rest phase to allow your body

and mind a chance to catch a breatherfrom all the hard training being thrown

your way. Consider it your prescriptionto enjoy sports and activities other thanbodybuilding, all the while boosting

your performance when you return tothe gym. During the three weeks thatseparate those active-rest phases, how-ever, Hallmark and I have devised a pro-gram intended to give you morepower and balance to make you a bet-ter bodybuilder and give you moreexplosiveness in the sports you play.

It probably isnt a hard sell to tell you

that more power will make you a better bodybuilder, but yourdefinition and perception about power and power training maynot do the term justice. Many people confuse strength withpower, or believe that because someone is big that he or she isalso powerful. Hallmark says, Like in football, a guy gets so stuckon making himself big, big, big and strong, strong, strong that hisspeed [power] goes out the window . . . and hes no good to theteam because he cant get off the line quick enough.

By definition, power is equal to force multiplied by velo-city. In other words, in resistance training the more weight

you can lift and the faster you can do so, the more pow-erful you are. Simply lifting more weight, or moving light

weight very rapidly, doesnt constitute power; the combina-tion of the two is imperative.

According to Tudor Bompa, PhD, professor of theories of train-ing at York University in Toronto, Ontario, Canada, and author of

Serious Strength Training(Human Kinetics, 1998), the optimaltraining load for developing power for bodybuilding is likelyaround 50%70% of your 1RM (one-repetition maximum, or themost weight you can lift for only one rep). Working around thatpercentage, Hallmark and I offer a program that includes weight,sprint and plyometric training to push your power envelope.

The weight and sprint training arent new to the ULTRA pro-gram, though the exercises and drills youll be doing are. But

you may be wondering, What the heck are plyometrics? Mysimplest definition is that theyre possibly the best form of exer-cise to promote and display explosive power by utilizing whatscalled the stretch reflex. This physiological theory basicallystates that muscle likes to stay in equilibrium, so as it stretches,

The ULTRA System Training Progression

Program Design

undisputed heavyweight champion; he holds aprofessional record of 36-3-1 with 25 of those

wins coming from knockouts; and at age 36 hesstill known for his incredible punching speed andquickness not to mention that he has one ofthe best physiques in boxing.

Holyfield may boast the ultimate combina-tion of skill, strength, size, endurance, heart,mental toughness and religious fervor, all rolledinto one extremely powerful package. And since

our intent this month is to show you how totrain for power though not at the expense ofaesthetics, but rather to enhance them andincrease your ability to perform sports skills,

who better to guide you down that path thanthe man Duva and Holyfield turned to some 13

years ago: Tim Hallmark.

it attempts to contract and vice versa to return to its normal resting state.

For example, Hallmark uses the vertical

jump almost exclusively as Holyfieldsprimary plyometric exercise. I believe thatthe No. 1 best power move is the verti-cal jump, he says. For a boxer, if I canincrease his vertical leap since his forceis generated from the ground up thenhell be a better boxer. Hell perform hispunches a little bit quicker, a little bit fasterand more efficiently. What makes it such apowerful move is that everything con-tracts to give you 100% effort exten-sion of the ankles, knees, hips, back andelbows and flexion of the shoulders.

Hallmark has actually gone as far as

developing what he calls the Center Force (picturedbelow), a training aid that utilizes bungee cords and pulleys toinclude the element of progressive resistance to an otherwisebodyweight-only movement. Ive tried to develop ways to makethe fast-twitch muscles work as hard as they possibly can withoutchanging the biomechanics of the movement. . . . With tradi-tional exercises or plyometrics, as resistance goes up the move-ment tends to slow down, or the biomechanics of the movementchange and someone can get hurt, he says when asked why heinvented this and other training machines.

Performing only one verti-cal leap isnt in itself plyo-metric, but it is a displayof power.What makes a ver-tical leap a plyometric

movement is performingcontinuous repetitions withno rest between eccentricand concentric contrac-tions. Combine this sort oftraining with multijoint powerlifts, stop-and-go speed, andcore endurance and stabilitytraining, and you have oneheck of a power package!

To contact Tim Hallmark orto order one of his training devices,call TAMH Enterprises, Inc. at 888 -

882-BFIT.

EvanderHolyfieldand TimHallmark

Training with theCenter Force

Training with theCenter Force

November 1999 MUSCLE & FITNESS 141

JohnnyMcGowen


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Power and strength are two qualities society has always loved to observe. Whether thebursting acceleration of Jesse Owens, the punch power of Evander Holyfield, the rawswing of Mark McGwire or the visual might and musculature of Mr. Olympia, power is some-thing we innately admire, and those we deem to have phenomenal amounts are elevatedto idol status.

The approach to attaining power varies from person to person. Kristi Reimers, MS, RD, con-sultant to the U.S. Olympic Committee, says, Many athletes, especially accomplished ones, usedifferent dietary approaches to get to the same end. To make room for individuality, Reimersadds, It may be a mistake to make a global, one-size-fits-all comment about everyone needingthe same exact diet to succeed.

Indeed, many power athletes choose different paths. Melanie Kosoff-Roach is a good exam-ple. The 24-year-old Olympic weightlifting hopeful weighs in at a slight 117 pounds for com-petition yet has clean and jerked an incredible 248 pounds. Before I made the world team in1997, I was eating basically all carbs, with very little protein and fat, she says. When Iswitched over to a higher-protein diet and a lot more fat, I lifted more than ever before andbroke a world record.

USOCs Reimers feels a zero-fat diet is completely off the mark. Dont be fat-phobic, shewarns. The complete avoidance of fat in the diet to minimize fat on the body will hinder gains in strength. Fat is an essentialnutrient needed to make hormones and cells. If your diet completely lacks fat, your body wont respond to your training. Whatsthe bottom line? Reimers suggests that no power athlete eat less than 15% of his or her total calories from dietary fat, andamounts as high as 25% seem adequate.

Reimers also notes that a lack of protein will inhibit growth and development of power.Our bodies adapt to a lower protein intake by turning over cells less often. Basically,

when you dont have enough protein, your body enters a stagnant state nothing happens.

What about those who adhere to a 40/30/ 30 plan that prescribes 40%of your calories from carbs and 30% from both protein and dietary fat?

Reimer sums it up this way: Most people who think they follow a40/ 30/ 30 plan are really somewhere between an extremely

unbalanced high-carb, zero-fat, low-protein diet and a genuine40/ 30/ 30 ratio. And thats a pretty good place to be if youre

looking to show improvements in power or musclegrowth, as it isnt lopsided toward any one nutrient.

Chris Aceto graduated summa cum laude from Springfield Collegein Massachusetts, earning a bachelors degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness week-

end getaways in Maine and Florida. For more infor mation onhis instructional books titledChampionship Bodybuildingand

Everything You Need to Know About Fat Loss, call 207-934-7812.

NUTRITIONEating for Power

By Chris Aceto

D

uring the power phase,

your diet will include more

protein: Up to 30% of your total

calories will be derived from

foods such as lean red meat,

low-fat cheeses, turkey and the

old standards, tuna and skin-

less chicken. When protein

intake goes up, your fat intake

automatically rises as well,

since most animal protein con-

tains a fair amount of dietary fat.

During the active-rest stage, drop all sup-

plements with the exception of your multivita-min/mineral. During the power period, add

back in the following: 5 7 grams of creatine

taken with your post-training meal; 710 grams of

glutamine split before and after your training; and 3

grams of HMB, taking 1 12 grams before you get to

the gym and 1 12 grams following your workout.

Similarly, your protein and calorie needs wont be as

high in the active-rest stages. You can use the same meal

plans, but decrease your calories slightly by eating less

protein as well as carbs since youll burn less glycogen and

total calories.

Supplementationfor Strength

Reiff



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The ULTRA Meal Plan Month 5

Each of the following 10 meals and five snacks

yields a carbohydrate/protein/fat ratio of

roughly 50/30/20. Each meal yields approxi-

mately 600 calories (75 grams of carbs, 45

grams of protein and 13 grams of fat) while each

snack yields approximately 300 calories (37 grams of

carbs, 23 grams of protein and 67 grams of fat).

Mix and match meals and snacks to attain a total

daily caloric value thats approximately 250500

calories above what you burn each day.

50%Carbs

20%Fat

30%Protein

Ratio Goal

MEALS Cals Carb Pro Fat

3 eggs scrambled with 219 2.5 18.5 15

2 egg whites and 30 0.5 7 0

3 slices fat-free cheese 84 6 15 0

2 oz. cream of wheat cereal, cooked 200 44 6 0

top with 1 sliced banana 125 28 1 1

Totals 658 81 47.5 16

Breakfast Sandwich:

1 onion bagel 225 46 8 1

4 Tbsp. fat-free cream cheese 56 4 10 0

6 oz. flank steak, grilled 229 0 28 13

1 cup orange juice 100 24 1 0

Totals 610 74 47 14

Heat together:

6 oz. chicken breast, cut into strips 183 0 39 3

112 cups cooked rice 313.5 66 9 1.5

1 cup frozen broccoli 62 10 5.5 0

2 Tbsp. low-sodium soy sauce 16 2 2 0

112 tsp. peanut oil 63 0 0 7

Totals 637.5 78 55.5 11.5

112 servings grilled lemon chicken

(see Cooking With Herbs, p. 104) 219 7.5 36 5

8 oz. baked potato 252.5 57 5 .5

4 Tbsp. fat-free sour cream 32 2 6 0

1 cup green beans, steamed 40 8 2 0 Totals 543.5 74.5 49 5.5

6 oz. swordfish, grilled 192.5 0 33.5 6.5

2 oz. cooked pasta 205 42 7 1

1 cup Zesty Tomato Sauce 117 22 5 1

(see Cooking With Herbs, p. 104)

or a commercial low-fat sauce

1 small spinach salad w/ 10 2 .5 0

1 Tbsp. low-fat dressing 35 2 0 3

Totals 559.5 68 46 11.5

Roll Up:

6 oz. canned tuna 171 0 36 32 Tbsp. low-fat shredded 22.5 0.5 4 0.5

mozzarella cheese

2 9-inch-diameter flour tortillas 262 46 6 6

3 Tbsp. fat-free mayonnaise 36 9 0 0

1 cup shredded lettuce 8 2 0 0

1 apple 85.2 21 .3 0

Totals 560 78.5 46.3 9.5

6 oz. top round steak, grilled 209 0 32 9

top with 112 cups diced potatoes, 175 37 4.5 1

1 small chopped tomato and 36.5 6.5 1.5 0.514 cup chopped onion 24 5.5 .5 0

1 dinner roll 130 23.5 4.5 2

Totals 574.5 72.5 43 12.5

Heat together:6 oz. fresh or canned shrimp 198 1.8 39.6 3.612 cup garbanzo beans 140 23 7.5 2

1 cup cooked rice 209 44 6 114 cup salsa 16 4 0 0

2 Tbsp. shredded mozzarella cheese22.5 0.5 4 0.5

Totals 537 73.3 57.1 7.1

7 oz. red snapper, pan-seared in 241 0 52.6 3.4

2 tsp. olive oil 81 0 0 9

8 oz. baked yam 268.5 62.5 3.5 0.5

1 cup cauliflower, steamed 44.5 7 3 0.5

Totals 635 69.5 59.1 13.4

Pizza:

2 English muffins, split, topped w/ 266 52 10 212 cup Zesty Tomato Sauce and 58.5 11 2.5 0.512 cup low-fat mozzarella cheese 90 2 16 2

4 oz. grilled flank steak, sliced thin, 150.5 0 18.5 8.5

and 12 cup chopped veggies 40 9 1 0

Totals 605 74 48 13

SNACKS Cals Carb Pro Fat12 cup oats, cooked 155 27 5 3

4 rounded Tbsp. whey protein 81 2 16 1

1 Tbsp. raisins 40 10 0 0 Totals 276 39 21 4

2 cups low-fat milk 214 24 16 6

2 rounded Tbsp. whey protein 40.5 1 8 0.5

1 small banana 90.5 21 0.5 0.5

Totals 345 46 24.5 7

3 oz. deli turkey breast 91 1 15 3

2 slices Hearty Bran bread 184 35.5 6 2

1 Tbsp. spicy mustard 13 1 0 1

Shredded lettuce 4 1 0 0

Totals 292 38.5 21 6

3 oz. canned tuna 85.5 0 18 1.5

2 Tbsp. fat-free mayonnaise 24 6 0 0

1 pita pocket 144 31 5 0

2 slices tomato 8 2 0 0

Totals 261.5 39 23 1.5

Steel Pro Bar 330 15 30 6

1 cup low-fat milk 107 12 8 3

1 cup orange juice 100 24 1 0

4 rounded Tbsp. whey protein 81 2 16 1

Totals 288 38 25 4


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What would the ultimate workout be without ways forits users to manipulate certain variables to meet their

own wants and demands? Answer: Not optimal. Thats whyweve included a list of some common training goals and howyou can change this months workout to more closely meetyour specific needs. Simply find the area youd like to empha-size and make the necessary changes recommended. The

more changes you make, the less specific this months train-ing outcome will be, but thats totally up to you. Also keep inmind that this is a periodized program; in other words, wevedesigned the core workouts to cycle intensities and training

volume (sets x reps x load) so that you can reach peak per-formance. Constantly deviating from the main workout may

yield less-than-intended results.1) More Power: Since power is our focus this

month, you really neednt make any changes. If youre look-ing for more advanced plyometric drills, however, check out

High-Powered Plyometrics (1999) or Jumping IntoPlyometrics (2nd edition, 1998), both published by HumanKinetics.

2) More Muscle: This is great stimuli for

increased growth, but if you cant wait until next monthsgrowth phase, use the same exercises but decrease your restperiods between sets to 112 2 minutes and increase yourreps by 46 and weight by 10% 15%.

3) Reduce Bodyfat/Weight: Using the sameexercises, decrease your rest periods between sets to 4590seconds, increase your reps to 15 per set for all exercisesand decrease the weight by 10%15% for all of your weighttraining lifts. Also, include at least three extra days per weekof 20-plus minutes of interval cardio training and eat250500 fewer calories than you expend per day.

4) More Strength: The major change hereshould be when you do the jump squat and push press;increase the weight by about 15% 20% above prescription,lower the number of reps and include 1 3 extra sets for

these exercises.5) Better Cardio: Include at least three days per

week of 20-plus minutes of either interval or constant-inten-sity cardio training; progressively increase your exercisingheart rate with each session.

6) Greater Flexibility: Having a partner assist you in performing contract-relax flexibility exercises is anexcellent way to increase your active range of motion. Justmake sure that both you and your partner are well versed inthe proper technique.

7) Time/Equipment Concerns: If you cantsqueeze about 112 hours of training five days a week into

your busy schedule, or you simply dont have access to someof the equipment necessary to perform the prescribed exer-

cises, here are some options: If time is a problem, perform days one and

five on the same day, doing your plyometrics first and choos-ing only one ab exercise. Then, determine how many otherdays you can afford to train, and use those as your weight-training days. If just one other day is all you have, go heavy;if two are available, make one heavy and the other light.

As far as equipment goes, this monthrequires only that you have access to a straight bar, some

weight plates and a level, grassy area thats at least 50 yards inlength. If you cant swing those, might I suggest getting offdeath row?

ULTRA: Made to Order


Reiff

As the ULTRA System approaches its halfway mark andflocks of letters and e-mails continue to roll in, twothings come to mind:

1) Many of you who have been dedicated to the program

since its inception are reporting great gains in both body-

building and lifestyle. Congratulations! Keep up the good

work, stick it out for the remaining months, and I promise

youll be happy with the results!2) If you havent been following the program exactly or

this is your first introduction to ULTRA, let me welcome you

to what appears to be a huge following of participants. To

get started, youll want to take a picture of yourself now and

complete a thorough fitness evaluation (refer to the July 99

installment; check out page 10 for back-issue information).

As a reminder, M&F is running a reader contest in con-

junction with the ULTRA System. Heres how it works: At the

end of the program, send us copies of your quarterly fitness

evaluations, photos and a letter detailing your most dra-

matic improvements in fitness and health. Well pick a hand-

ful of the most amazing physical transformations and

lifestyle successes and feature them in a future issue of M&F

along with a short bio of the winners. Good luck, and keep

training smart, hard and with ULTRA intensity!

The ULTRA Success Story


6/10



NEW EXERCISES THIS MONTH

Vertical Jump

Stand erect with your feet just out-

side shoulder-width apart and your

hands at your sides. Quickly bend

your knees and extend your arms

behind your body, then immediately

explode upward and off the ground

as high as possible, bringing your

arms overhead. Upon landing,

absorb the shock by crouching

down. Repeat immediately.

Seated Medicine-Ball Twist

This predominantly works your obliques and spinal erec-

tors. Sit on the ground with your knees slightly bent, with

a medicine ball or similar object, such as a small dumb-

bell, positioned directly behind you. Twist your torso and

pick up the ball with both hands, and then twist in the

opposite direction and set the ball behind you.

Immediately twist to the other side, pick up the ball and

repeat. Dont push the ball so it rolls to the opposite side;it should be positioned directly behind your back. After

reps, switch directions and repeat.

Four Corners (not pictured)

Set up four cones or markers about 510 yards apart, form-

ing a square. Beginning at one corner, sprint straight ahead

to the next cone, immediately side shuffle to the left cone,

backpedal to the next cone, side shuffle back to the starting

point and then immediately sprint straight ahead for 20

yards. Walk back to the starting point and repeat until you

finish the set.

Jump Squat

Begin as you would a standard barbell

squat, but using significantly lighter

weight. From the squat position,

explode upward in a jumping motion so

that in the up position your feet leave the

ground. Dont allow the bar to lose con-

tact with your shoulders. When return-

ing to the floor, use your legs as shock

absorbers and return to the squat posi-

tion. Repeat for reps.Reiff

1 2 1

2

3


7/10

1 2 4

3

NEW EXERCISES THIS MONTH

Drop Push

This primarily works your chest, triceps

and shoulders. Begin as you would a

push-up, but with both hands positioned

about 68 inches above the ground

using a medicine ball. Bring your hands

off the ball and out, catching yourself as

you descend toward the ground. Absorb

the impact by going into the down posi-

tion of a push-up, then explode off the

ground and place your hands back up on

the ball. Repeat immediately.

Alternate Leg Bound

The goal here is distance and height. Beginning on

your right leg, jump forward and up as far as possi-

ble, landing on your left foot. Immediately repeat,

bounding with your left leg and landing on your

right. Thats one rep.


1

2

3

4

5


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Speed Box Jump (pictured on page 148)

Your main objective is quickness. Stand about 6 inches behind a

fixed platform (with a nonskid surface), its height varying accord-

ing to your skill level (higher if youre more experienced). Leap

atop the platform, landing on the balls of your feet, then quickly

drop back to the ground and repeat immediately.

14Walk /14 Sprint (not pictured)

On a track, walk the curves and sprint the straightaways.

Two straightaways and curves is one rep.

10-Yard-Line Drill (not pictured)

Place a marker at a starting line and at 10- , 20- and 30-yard marks.

From the starting line, sprint to the 10-yard line, reach down and

touch the line, sprint back to the starting line and touch it, then

immediately repeat for the 20- and 30-yard marks. This is one rep.

Take a 45 60 -second rest and repeat until you complete the set.

Overhead Medicine-Ball Crunch

With your heels about 3 feet away from a solid wall and your knees

slightly bent, lie on your back and extend your arms behind your head,

holding a medicine ball or slightly deflated basketball with both hands.

Keeping your arms fully extended overhead, perform a crunch and

throw the ball against the wall with both hands. Catch the ball with

extended arms and slowly return to the starting position by keeping

your abdominals tight. Repeat.

Speed Side Hop/Sprint

This exercise builds explosiveness

and lateral mobility and stability. Hop

up and sideways as high and far as

possible, tucking your legs during

flight. Absorb the shock by landing

squarely on both feet and crouching

into a bent-knee position, then imme-diately hop back to the starting posi-

tion. Thats one rep. After your last rep

of each set, sprint forward as fast as

you can for 20 yards.

1

2 3 4 5

1

2

3



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DAY 1

Warm-up: 1-mile jog, jog/walk or fast walk

Stretch: Low back, quads, glutes, hamstrings, hip flexors,

adductors (inner thigh), calves, chest, rear delt/upper back, triceps

WEEK 2 3 4

75% effort 100% effort 100% effort

Vertical Jump 8/8/8 8 10 /8 10/8 10

Seated Medicine- 8 /8/8 8 10 /8 10/810

Ball Twist

Drop Push 8 /8/8 8 10 /8 10/810

Alternate Leg Bound 8 10 /8 10/810 8 10 /8 10/810

Speed Box Jump 8 10 /8 10/8 10

Speed Side Hop/Sprint 8 10 /8 10/8 10

Overhead Medicine- 8 /8/8 8 10 /8 10/810 8 10 /8 10/810Ball Crunch

Cool-down: Repeat warm-up stretching routine

PLYOMETRIC ABS

PLYOMETRICS

Rules this month:

1Workout intensities are based ona percentage of your one-repmax (or 1RM). If you dont knowyour 1RM for a particular exercise,

guesstimate. If you cant completethe prescribed number of repeti-tions using proper form, adjust theweight accordingly.

2Precede the first exercise of a given bodypart with 1 2 warm-up sets do1215 reps with a weight that represents about 20% 30% of your 1RM. Then, ifneed be, increase the weight by about 10% 15% for another 6 8-rep warm-upset. Dont count these sets as part of your workout.

3When stretching, perform all stretches for 2 4 sets, holding each stretchedposition for 15 30 seconds dont bounce.You can find descriptions of theprescribed stretches in the pullout chart in the October 1999 issue.

4

Perform all plyometric and speed/agility drills on a level, grassy surface;dont do these exercises on concrete or other hard surfaces.

ACTIVE REST

POWER

Weeks 1&5Training Guide: No gym work during

these weeks; get outside or on the courts

and participate in athletic events other thanbodybuilding. Do some sporting activity

such as basketball, tennis, mountain biking

or swimming 3 4 times each week, and

exercise for at least 30 minutes a session.

The primary goal is to have fun, restoreyour energy reserves and get away from

hardcore lifting for a short while so that

when you return to it, your body will be bet-ter prepared to train hard.

Week 2Sets per Exercise: 3Reps: Plyometrics: 8

Weight Training: 8Speed/Agility: 24

Rest Between Sets:As needed for maximal effort but

not to exceed five minutes.Training Guide:

Focus on learning proper form andtechnique, and developing balance andreaction time in all plyometric, speed/agility and weight-training exercises.

Week 3Sets per Exercise: 3 4Reps: Plyometrics: 810

Weight Training: 68Speed/Agility: 4 6

Rest Between Sets:As needed for maximal effort

but not to exceed five minutes.Training Guide:Give 100% maximal effort during eachrepetition of all exercises. As youincrease the weight with each set,decrease the number of reps for allweight-training exercises, stopping atleast 6 8 reps short of failure. Your goalis to decrease your reaction time thetime it takes you to go from one rep tothe next, in all plyometric, speed/agilityand weight-training exercises.

Week 4Sets per Exercise: 3 4

Reps: Plyometrics: 8 10Weight Training: 4 8Speed/Agility: 6 8

Rest Between Sets:As needed for maximal effort butnot to exceed five minutes.

Training Guide:Again, focus on decreasing your reac-tion time between reps, and give 100%effort on each rep of all exercises.Increase the weight and decrease yourreps with each set of all weight- trainingexercises, stopping at least 6 8 repsshort of failure.

BOX JUMP


(Exercise description on page 147)

8 / 8 / 8 indicates 3 sets of 8 reps; 810 / 810 / 8 10 is 3 sets of 8 10 reps


10/10



DAYS 2, 4, 6

DAY5

DAYS 3, 7 REST

Warm-up: 1-mile jog, jog/walk or fast walk

Stretch: Low back, quads, glutes, hamstrings, hip flexors, adductors, calves

WEEK 2 3 4

75% effort 100% effort 100% effort

14 Walk /14 Sprint 2 4 / 2 4 / 24 46 /46 /46 68 / 68 /68

10-Yard-Line Drill 2 4 / 2 4/24 46 /46 /46 6 8 / 6 8 / 68

Four Corners 2 4/2 4/24 46 / 46 /46 68 / 68 / 68

Bicycle Crunch(reps to each side) 15 /15 / 15 15 /15 /15 15 /15 / 15


ABS

SPEED/ AGILITY DRILLS

WEEK 2 3 4

POWER CLEAN reps: 8 / 8 / 8 8 / 8 / 6 / 6 8 / 6 / 6 / 4

Day 2: 5055% 1RM ____ /____ /____ 5560% ____ /____ /____ / ____ 6065% ____ /____ /_____ /____

Day 4: 55 60% 1RM ____ /____ /____ 6065% ____ /____ /____ / ____ 6570% ____ /____ /_____ /____

Day 6: 60 65% 1RM ____ /____ /____ 6570% ____ /____ /____ / ____ 7075% ____ /____ /_____ /____

JUMP SQUAT reps: 8 / 8 / 8 8 / 8 / 6 8 / 6 / 6 / 4

Day 2: 50 55% 1RM ____ /____ /____ 5560% ____ /____ /____ 6065% ____ /____ /_____ /____

Day 4: 55 60% 1RM ____ /____ /____ 6065% ____ /____ /____ 6570% ____ /____ /_____ /____

Day 6: 60 65% 1RM ____ /____ /____ 6570% ____ /____ /____ 7075% ____ /____ /_____ /____

PUSH PRESS reps: 8 / 8 / 8 8 / 8 / 6 8 / 6 / 6 / 4

Day 2: 50 55% 1RM ____ /____ /____ 5560% ____ /____ /____ 6065% ____ /____ /_____ /____

Day 4: 55 60% 1RM ____ /____ /____ 6065% ____ /____ /____ 6570% ____ /____ /_____ /____

Day 6: 60 65% 1RM ____ /____ /____ 6570% ____ /____ /____ 7075% ____ /____ /_____ /____

Hanging Leg Raise 15 / 15 / 15

Full-Range Crunch 15 / 15 / 15

Lying Leg Raise 15 / 15 / 15


ABS

WEIGHT TRAINING

Next Month

in ULTRA

Now that your muscles are fir-

ing more rapidly, its time to

build on what youve learned . . .

literally! Our co-pilot for this one

was easy 1998 Mr Olympia

Ronnie Coleman. Chris Aceto has

gathered one of the most

well-respected and brilliant minds

in nutrition Gail E. Butterfield,

PhD, RD, FACSM, director of

sports nutrition at Stanford

University Medical Center and

vice president of the American

College of Sports Medicine to

discuss the importance of calo-

ries and bodybuilding success.

Until then, train hard and train

smart! See ya next month!

Warm-up: 1015-minute bike ride at about 65% of your maximum heart rate (MHR)

(to find your MHR subtract your age from 220 and multiply by 0.65)

Stretch: Low back, quads, glutes, hamstrings, calves, internal shoulder rotators, external shoulder rotators, triceps

How to fill in: Write yourweight used (%1RM) inthe spaces provided.

POWER CLEAN reps: 8 / 8 / 8

Day 2: 50 55% 1RM ____ /____ /____100 110 115

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