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Forces of Nature Program PDF
Forces of Nature Program PDF
Muscle MIND Connection: Want to know a secret that only the greats
will implement? I didn’t believe it until I tried it, it’s called the “Muscle
MIND Connection”. You need to visualize the results before they even
happen, your mind is the most powerful tool you possess. Every rep,
every stride you make visualize the body that you want, how you want
to look and feel! I can guarantee this will work if you do it right! More
information on visualization check out Navy Seals Mark Devine and how
he visualizes -Navy Seal tactic video clicks HERE
NOW IT’S TIME TO GO TO BATTLE! This program is your template that
is broken up into 6 weeks of training. Training week number 7
(optional) will be a “de-load” week What is a “de-load” week? On the
4th week of training we call this a de-load week, or an off week. Which
means you hit your training so hard for 3 weeks that the 4th week is for
you to stay active in different ways then hitting the sessions prescribed
in the program. This is used for recovery, lowering the intensity and
volume for a weak and keeping your body always guessing what is
coming next! I personally use this technique and know it works for a
fact! I have had some of my biggest gains in the gym come from this
method so believe me this works! You can play with the dog, play some
backyard football or soccer, do bodyweight workouts, kettlebell
workouts, swim etc… just switch it up!
WHEN DO YOU TRAIN? There are 4 workouts a week, they are
designed to be followed as programed you can do 2 days on, 1 day off.
It would look like this… MONDAY and TUESDAY workout Wednesday
OFF THURSDAY FRIDAY on, WEEKEND OFF or do light cardio. Another
split would me Monday-Wednesday-Friday-Saturday. Make it work for
your schedule!
REST IS KEY! You need to be resting 8-10 hours each night and making
sure the muscles recover/build properly. These sessions are designed
for you to be giving it you all each and every set and rep, challenging
and pushing yourself.
Program details: PLEASE CLICK VIDEO FOR EXPLANATION OF PROGRAM:
https://www.youtube.com/watch?v=Ibjbd58BwFU&feature=youtu.be
-12-week training cycle 6 week of peaking then re-do the program with new PR!
- Linear progression starting at 70% of 1RM and increase based on AMARAP by
2.5 % each week
- IF you do NOT hit certain reps then stay at same % for that week, if regressing
drops the % for following week
-Training split will be a 4-day split with accessory + optional conditioning
Step 1:
Know or find/estimate proper 1RM for each lift: Bench, squat, Dead, Bench
If you do not know how to find that use this calculator:
https://www.bodybuilding.com/fun/other7.htm
This is all be 3x5 + 1 AMRAP (as many reps as possible with good form/technique)
If your AMRAP set is >8 reps increase next week by 2.5 % for numbers
If your AMRAP set is 6-8 reps stay at same % next week
If AMRAP is <5 go down 2.5 % then work back up
Do the program for 6 weeks which will get you to 80% and should be hitting 8+
reps on AMRAP meaning your 1RM has increased.
Week 1-6
Day 1:
Strength: Deadlift 3x5 70% 1rm + 1 AMRAP
3 broad jumps
10 leg raises
Accessory:
4x 8 RDL’s
4x DB rows 8 each arm
Conditioning:
21-15-9
Burpee + tuck jump
Wall balls
400m run between round completions
Day2:
Strength: Overhead Press + AMRAP
5 burpee broad jumps
30 secs-1-minute plank
Accessory:
3x Single Arm (S/A) push press x 8
3x Skull Crushers x 8
+ 1 Drop set x 12
8x DB side raises each side
Band Pull apart x 15-20 reps
Conditioning:
4 Rounds for time…
5 man-makers
200m sprint
20 sit ups
Day 3:
Strength: Squat 3x5 70% + 1 AMRAP
3 box jumps
Accessory:
4 rounds of…
DB or BB back racked alternating lunges (forward lunge) x 12 (6 each leg)
1 Sled push 100’
10 Hip extensions or barbell hip thrusters
10 reps of leg press
Conditioning:
EMOTM:12
Even: 8/10/12 Burpees (you pick your level)
Odd: 8/10/12 cals rowed
Day 4:
Strength:
Bench: 3x5 70% + AMRAP set
Barbell Rows x 5 (try to keep same as bench weight if not work at what you
can)
15 Sit-ups
Accessory:
DB incline press x 10 reps
Dips Sub-max effort (must be 6+)
Pull up variation x 6-12 reps (switch grip each set… wide, close, etc…)
Conditioning:
10 Minute AMRAP…
5 pull-ups
10 push ups
15 air squats
Week 2
Day :
Strength: Deadlift 3x5 @ 72.5 + 1 AMRAP set
3 box jumps *increase height
30 Russian twists
Accessory:
4x Wide grip row x 6 reps
4x RDL’s (Romanian Dead Lifts) + pause below knee (1-2 secs)
4x front rack carry with sandbag or barbell 50’
Conditioning:
4 rounds: 2 Minutes of work 1 minute of rest…
10 squat jumps
10 sit ups
50m sprint or 50 jump ropes
Day 2:
Strength: Overhead Press 3x5 @ 72.5 % 1RM + 1 AMRAP set
3-5 Chin ups between sets
5-10 ab roll outs
Conditioning:
12-minute AMRAP:
5 DB snatches each arm
5 Pull ups
5 burpee box jumps
Day :
Strength: Squat 3x5 @ 72.5 % + 1 AMRAP set
3 Broad jumps
5-10 Knee to chest
Accessory:
3x BB lunges 12 total (6 each leg)
3x 1 minute plank
Conditioning:
21-15-9 for time…
KB swings
Clean + press (BB or DB)
100m Sprint between rounds
Day 4:
Strength: Bench Press 3x5 @ 72.5 % + 1 AMARAP set
Pendlay Rows x 5
Side plank raises 10 each side
Accessory:
Super Set
3x DB Incline alternating press x 12
3x Pull ups with slow negative on the way down
Super set
3x Dips 6-12
3x Curls x 10 each arm
Conditioning:
Tabata… 20 seconds of work/10 seconds of rest 8 rounds per movement:
1. Mountain climbers
2. Push up variation (switch each time, wide, close, incline, clapping etc..)
3. Squat + Plate jump over
Week 3:
Day 1:
Strength: Deadlift 3x5 @ 72.5/75 % + 1 AMRAP set
1 light sled pull or 3 box jumps
10 light band pull s
Accessory:
4x 6 rack pulls from just below knee
4x 6 BB rows
3x Pull ups 6-8
3x Kb swings x 10
Conditioning:
10-minute AMRAP:
3 wall walks
1 sled push (light) 50-100’
5 burpees
Day 2:
Strength: Overhead press 3x5 72.5 or 75% 1RM + 1 AMRAP
10 Recline Rows Between sets
10 leg raises
Accessory:
4x6 behind the Neck Push Press
SUPER SET
4x Sub max dips (weighted If possible)
4x 8 Plate raises
SUPERSET
3x 50’ heavy farmer carries
3x 30 second hollow hold
Conditioning:
NONE
Day 3:
Strength: Squat 3x5 @ 72.5/75 % + 1 AMRAP set
3 burpee broad jumps between sets
Accessory:
SUPER SET
3x DB step ups x 6 each leg
3x Sled pull 50-100’
4xLeg press x 8
Conditioning: EMTOM: 12
1. 10/12/15 cal row
2. 20 bodyweight squats
3. 10/12/15 burpees
4. 45 second plank
Day 4:
Accessory:
SUPER SET
4x 15 reps DB chest press
4x wide grip rows
GIANT SET
3x 8 DB flies
3x submax chin-ups
3x 10 rear delt bent over flies
Week 4
Day 1:
Strength: Dead Lift 3x5 @ 75/77.5% 1RM + 1 AMRAP Set
2 box jumps (high)
30 bicycles
Accessory:
4x4 front squats
GIANT SET
3x 6 good mornings
3x 8 db lunges per leg
3x 10 kb swings
Conditioning: *ex… 3 box jumps overs, 3 hand release pushups 3 wall balls, then
6…9…12…9 back down.
3-6-9-12-9-6-3
Box jump overs
Hand release push ups
Wall balls
Day 2:
Strength: 3x5 @ Overhead Press 75/77.5 % 1RM + 1 AMRAP set
3-5 pull ups between sets (weighted if possible)
Day 3:
Strength: 3x5 @ 75/77.5% 1RM + 1 AMRAP Squat
Day 4:
Strength: 3x5 @ 75/77.5% 1RM + 1 AMRAP SET
Week 5:
Day 1:
Strength: Deadlift @77.5/80% 1RM + 1 AMRAP SET
Accessory:
4x3 rack pulls HEAVY
GIANT SET
3x 12 death marches
3x 12 KB swings
3x 12 back extensions
Conditioning:
1 Minute of each movement 30 seconds of rest 5 rounds.
1-Jump rope
2- Side shuffles
3- Bear crawl down and back 10 yards
Day 2:
Strength: Overhead Press @ 77.5/80% 1RM + AMRAP SET
Accessory:
4x4 barbell push press
Super set 3x
Sub-max dips
10 front plate raises
Super Set:
Farmer Carry 50’
Band pulls x 20
50 bicycles
Day 3:
Strength: Squat @ 77.5/80% 1RM + 1 AMRAP
10-yard bear crawl
3 squat jumps
Conditioning:
6 x100’ sled sprints
Day 4:
Strength: Deadlift day 77.5/80% 1RM + 1 SET AMRAP
3 box jumps
10 leg raises
Accessory:
4x Wide grip row x 6 reps
4x RDL’s (Romanian Dead Lifts) + pause below knee (1-2 secs)
4x front rack carry with sandbag or barbell 50’
Conditioning:
4 rounds: 2 Minutes of work 1 minute of rest…
10 squat jumps
10 sit ups
50m sprint or 50 jump ropes
Day 1:
Accessory:
4x4 front squats
3x8 RDL’s
4x3 box Jumps
Conditioning:
Day 2:
Accessory:
3x Floor bench x 10 reps
3x 6Behind the neck push press
3x 15 face pulls
Conditioning:
100 Burpees for time
Day 3:
Day 4:
THANK YOU!