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Killer # 2 Advanced Strength + Muscle + Fitness
Program Template
Trainer : Ryan Fraser

Introduction

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

Warm Up

500m Rower at 80% plus stretch

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest
Push Up - Rolling Ball Exercise 3 20   202 >80% ALT
High Knee raise to elbows Exercise 3 10   202 >80% ALT
MB Throw/crunch catch/resist Exercise 3 20   202 >80% ALT
Body Weight Pull Ups Exercise 3 Max   202 >80% ALT
Lunge - With 1 Leg Squat, Back Foot On SB Exercise 3 15   202 >80% ALT
Clean - Barbell Exercise 3 10   202 >80% ALT
Dips - Bodyweight Exercise 3 max   202 >80% ALT
Bicep Curl - 1 Arm Concentration w/ SB Exercise 4 10   202 >80% ALT

Cool Down

walk and stretch
PUSH UP - ROLLING BALL
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
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 push up with one hand on the med. ball followed by a rolling pass to the other hand
  • Start in a push up position - hands shoulder width apart and elbows pointing out – with one hand on the med. ball (as shown)
  • Perform a push up (see – ‘push-up’ in the exercise library for description)
  • Once you return to the “up” position, roll the med. ball underneath the chest and continue back and forth
  • TRAINERS: watch for hiking at the hip or a sway in the lumbar spine – these may be indications of fatigue
HIGH KNEE RAISE TO ELBOWS
Reps : 10  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
Preparation :
Holding Narrow Chin position with shoulder and elbow at 90 degrees.
Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk

MB THROW/CRUNCH CATCH/RESIST
Reps : 20  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
Preparation :
Lying on floor holding MB over chest. Lift feet off floor and brace abdominals
Movement : 1. Sit and throw MB towards ceiling simultaneously (throw so that it would land back on your forehead) 2. Catch MB as high as possible (over your head) and resist as slow as possible back towards floor
BODY WEIGHT PULL UPS
Reps : Max  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
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.

LUNGE - WITH 1 LEG SQUAT, BACK FOOT ON SB
Reps : 15  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
Preparation :
  • Stand on one leg (in optimal allignment with the knee over the 2nd toe), and place the rear leg on the desired size of BALL, maintaining neutral spine.  (NOTE:  The larger the ball, the more flexibility is required!).
Movement :
  • Lower body as low as can be controlled in NEUTRAL SPINE and in optimal KNEE ALLIGNMENT over the 2nd toe (i.e. the "balance threshold").
  • Push back to the top of the motion focusing on the glute.
  • Repeat as desired.

Notes : Hold dumbells and preferably do on box (box lunges)
CLEAN - BARBELL
Reps : 10  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
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.
Notes : Preferably do clean and press
DIPS - BODYWEIGHT
Reps : max  Sets : 3  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
Preparation :
  • Support your bodyweight at arm’s length on the parallel bars.
  • Position body so your head is up over your shoulders, shoulders in line with hips.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimal alignment, bend elbows and lower your body SLOWLY.
  • Then in a controlled manner, straighten the elbows and “drive” the shoulder girdle downward while returning to the starting position.
  • Perform recommended repetitions.
  • Depth should NEVER exceed the active range of motion available for shoulder extension.
  • To reduce stress to the shoulders, flex the knees and hips by drawing the knees up to the chest.  This will alter the COG (center of gravity), placing the body in a position where there will not be as much shoulder extension required for the movement.

BICEP CURL - 1 ARM CONCENTRATION W/ SB
Reps : 10  Sets : 4  Intensity : >80% 
Tempo : 202  Rest : ALT  Duration :  
Preparation :
  • Sitting on the ball, spread feet apart then place elbow inside knee and allow to hang.
  • Use opposite hand to support upper body.
  • Keep lower back flat and back in optimal postural alignment.
Movement :
  • Lift weight upwards towards the chest, due to position of the chest this will allow the weight to come to the correct height.
  • At the completion of the lift slowly lower the weight to the starting position and repeat.
  • Keep the movements controlled, don’t rush. 


Notes : sit on bench
 

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