THE TRAINING

“HEALTHY” EXAMPLE TRAINING SESSION

First, warm up then…

Barbell Back Squat 3 sets of 8 reps @ 65-75% of 1RM (If

no 1RM recorded, make them challenging sets)

Next,

20 min row or run @ 80-90% effort.

Then, Cool Down

*Note: Not all methods need to be used in EVERY training session. This example is for illustration purposes.
“FIT” EXAMPLE TRAINING SESSION
First, warm up then…

Barbell Back Squat 3 sets of 4 reps @ 85-95% of 1RM 


Barbell Back Squat 1 set of As Many Reps as Possible @ 85% of 1RM

Next,

3 rounds of (run, row, or air bike)…

4x10sec on 2min off @ 90-100% w/ 3 min rest b/w rounds

10 min row or run @ 80-90% effort.

Then, Cool Down

*Note: Not all methods need to be used in EVERY training session. This example is for illustration purposes.
“HARDER TO KILL” EXAMPLE TRAINING SESSION
DAY 1 DAY 3

First, warm up then…Barbell Back First, warm up then…Dynamic Effort

Squat 3 sets of 4 reps @ 85-95% of Barbell Back Squat 10 sets of 2 reps
1RM + Barbell Back Squat 1 set of As @ 60-75% if 1RM - Explosive and Fast
Many Reps as Possible @ 85% of reps.
1RM

3 rounds of (run, row, or air bike)… 2 rounds of (run, row, or air bike)…
4x10sec on 2min off @ 90-100% w/ 3 3x60sec on 4 min off @ 75-90% + 10
min rest b/w rounds + 10 min row or min row or run @ 80-90% effort. - This
run @ 80-90% effort. should hurt!

Then, cool down. Then, cool down.

*Note: Not all methods need to be used in EVERY training session. This example is for illustration purposes.
WHAT KIND OF RESULTS
CAN YOU EXPECT?

SEE NEXT PAGE!