Killer # 1 Strength Muscle Fitness

Killer # 1 Strength Muscle Fitness
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Killer #1 Strength + Muscle + Fitness
Program Template
Trainer : Ryan Fraser

Introduction

Advanced Strength + Muscle + Fitness. Work in pairs. Try to keep moving but lift good weights too.

Warm Up

Rower 500m @ 60% + (BW 12 Clock lunges 5 push up 5 pulls 10 squats + light stretches) two circuits or until warm

Cardio Program

Activity Intensity Duration Comments
Stationary Rowing >80% 500m  

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest
Squat Jump Exercise 3 20 N/A 101 >80% alt A
Jack-Knife With Push Up On SB Exercise 3 20 N/A 101 >80% alt A
Double Arm High Pull Exercise 3 8 N/A 101 >80% alt B
In and Out Clap Push Up Exercise 3 20 N/A 101 >80% alt B
Body Weight Pull Ups Exercise 3 20 N/A 101 >80% alt C
Clean - w/ DB Exercise 3 8 N/A 101 >80% alt C
1 Leg Jump Step Up Exercise 3 20 N/A 101 >80% alt D
Bicep Curl - Squat Exercise 3 8 N/A 101 >80% alt D
Clean - Barbell Exercise 3 8 N/A 101 > 80% alt E
Dips - 1 Foot on SB Exercise 3 20 N/A 101 >80% alt E
Abdominal - V Sit On Core Board With Rotations Exercise 3 20 N/A 101 >80% alt F
Plank - Sagittal Oscillation Exercise 3 20 N/A 101 >80% alt F

Cool Down

walk and stretch
SQUAT JUMP
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt A 
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement involves a jump in place.
  • Start with your hands by your shoulders.
  • Squat down to approximately 90 degrees.
  • Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
  • Land onto toes and then heals.
Notes : to make harder - jump onto bench
JACK-KNIFE WITH PUSH UP ON SB
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt A 
Preparation :
  • Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
  • Place shins on the stability ball.
  • Activate core with a drawing in and pelvic floor contraction.
Movement :
  • With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
  • Bring your legs back into triple extension (at hip, knee, and ankle) and do a push up.
  • Once your arms are in full extension, repeat movements.
  • AVOID letting your back sag by keeping the core engaged and activating the glutes and lats. 

DOUBLE ARM HIGH PULL
Reps : 8  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt B 
Preparation :
  • Begin from a lowered squat position with both hands on the KB in between the legs.
Movement :
  • Powerfully extend lower body to create momentum.
  • As hips fully extend, plantar flex and shrug shoulders.
  • Pull elbows laterally to accelerate KB up and close.
  • As KB descends, extend arms and absorb weight of the KB with a squatting action.

Exercise provided by www.kettlebellconcepts.com

Notes : Can do with Barbell
IN AND OUT CLAP PUSH UP
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt B 
Preparation :
  • Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
  • Activate core with a drawing in and pelvic floor contraction.
Movement :
  • Perform a powerful push up with enough force to bring the hands off the ground while still maintaining body alignment.
  • Land with your hands in a narrow position (approx. shoulder width) and perform close grip push up.
  • Explode through the concentric phase and land in the original wider than shoulder width position.
  • Alternate between the wide and narrow push ups in a plyometric manner.

BODY WEIGHT PULL UPS
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt C 
Preparation :
  • Place hands on pull-up bar with palms facing forward.
  • Your grip width should be at least shoulder width apart with entire body hanging straight down.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimum spinal alignment, in a controlled manner, pull your body upward.  The shoulder blades should move downward and in while the arms follow.
  • Only move as far as you can control core stability and return to the start position.  
  • The return motion must include shoulder girdle upward rotation and elevation under CONTROL.  Note: The return motion should be stopped just before the muscles relax.
  • Do not allow head to “jet” forward.
  • Relax arms as much as possible, placing the emphasis on back muscles.
  • Do not round back!
  • Common mistakes to avoid:  Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.

Notes : maximum or 20 reps
CLEAN - W/ DB
Reps : 8  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt C 
Preparation :
  • Stand shoulder width apart, in a half squat, in neutral spine.
  • Grasp one dumbbell in each hand (or single dumbbell in one hand for one arm version) in front of the knees.
Movement :
  • Rapidly lift the dumbbell(s) up to shoulder level and bend the knees to assume a semi-squat position.
  • Squeeze glutes, come to a straightened position with the dumbbell(s) resting on chest.
  • Carefully lower to floor.
Notes : do clean and press
1 LEG JUMP STEP UP
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt D 
Preparation :
  • Begin with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • Start with short box and master technique before proceeding to taller box
  • Start with one flat foot (even pressure on toes and heel) on the box and other foot on ground. Push through heel of box leg and hop up in the air. Land in the same position as the start position.
  • Make sure to decelerate the body with the BOX leg.
  • ENSURE that hips stay level through this exercise.

BICEP CURL - SQUAT
Reps : 8  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt D 
Preparation :
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Ensure that the client is proficient at a ‘standing bicep curl’ and ‘squats’ before prescribing this exercise
Movement :
  • This movement involves a squat and dumbbell bicep curl
  • Start with the feet shoulder width apart, pointing straight ahead, hands to the side (as shown)
  • You may find that in time you will be ‘stronger’ at this progression than a normal ‘standing bicep curl’
  • Initiate the movement with a squat … the hands swing back slightly to ‘load’
  • Accelerate through the squat and generate momentum
  • Use this momentum and summate these forces into the bicep curl (as shown)
  • Simultaneously lower the weight while returning into a squat
  • Let this movement flow (in other words – let the leg drive transfer energy into the arm)

CLEAN - BARBELL
Reps : 8  Sets : 3  Intensity : > 80% 
Tempo : 101  Rest : alt E 
Preparation :
  • Begin with feet shoulder width apart and toes pointing forward. 
  • Bend the knees slightly and bend at the waist, grasping the barbell with both hands slightly wider than shoulder width apart (palms facing body). 
Movement :
  • Perform explosive triple extension movement in the lower extremeties, and drive the elbows high. Make sure the barbell travels in a vertical, linear fashion (close to body).
  • As bar reaches shoulder height externally rotate the arms and cradle the weight in front of the shoulders, simultaneously dropping into a deep squat to get under the weight. Then stand up.  
  • From here contract glutes to stand into a full upright position with bar resting on your chest.
  • Carefully lower the barbell back to the ground. Reset and repeat desired repetitions.
DIPS - 1 FOOT ON SB
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt E 
Preparation :
  • Position body as pictured with the arms shoulder width apart.
Movement :
  • Bend elbows and lower body towards the floor.
  • The depth of the dip will be determined by the active ROM assessment of the shoulder girdle in extension - and NO LOWER!!!
  • Push back up and repeat.

ABDOMINAL - V SIT ON CORE BOARD WITH ROTATIONS
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt F 
Preparation :
  • Sit on core board, brace abdominals, raise legs to starting position shown.
Movement :
  • In a controled manner rotate from side to side, maintaining optimal posture.

PLANK - SAGITTAL OSCILLATION
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 101  Rest : alt F 
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Prepare for this motion by keeping a lengthened position in the body.
Movement :
  • This movement involves a prone plank with an flexion and extension oscillation (sagittal plane)
  • Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library)
  • Using only a SMALL amplitude of movement, move hips from extension to flexion – as shown
  • Perform desired amount of reps
  • TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately

 

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