© 2009 Elliott Hulse & Mike Westerdal All Rights Reserved. International Copyright This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program. - All Rights Reserved


About Mike Westerdal, CPT Mike Westerdal is a personal trainer and amateur powerlifter residing in sunny Clearwater, FL. Mike is a contributor to REPS! Magazine and Powerlifting USA. He is also the founder of one of the Internet's largest muscle building sites. About Elliott Hulse, CSCS Elliott Hulse is a certified strength and conditioning specialist. He is a professional strongman and owner of Strength Camp Sports Training facility in St. Petersburg, FL. Coach Hulse is also a featured columnist for Men's Fitness Magazine. - All Rights Reserved


Before practicing the exercises in this book. 37 pg.TABLE OF CONTENTS Best Of All Worlds – Hybrid Training The Type-III Super Muscle Fiber Getting the Primal Edge The Hybrid Spectrum Chart Hybrid Body Weight Training Hybrid Body Weight Guidelines Training Weeks 1-4 Training Weeks 5-8 Blank Training Log Chart Corrective Stretching – Warm Up – Flexibility Exercise Definitions Our Secret Language – Glossary How Mike And Elliott Teamed Up Disclaimer: You must get your physician’s approval before beginning this exercise program. If your physician recommends that you don’t use Lean Hybrid Muscle. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. be sure that your equipment is well-maintained. If you are taking any medications. you must talk to your physician before starting any exercise program. If you experience any lightheadedness. Always do a warmup prior to strength training and interval training. Please discuss all nutritional changes with your physician or a registered dietician. You must have a complete physical examination if you are sedentary. 5 pg. and do not take risks beyond your level of experience. 19 pg. 8 pg.All Rights Reserved 4 . pg. please return the Report for a full refund. 25 pg. This program is designed for healthy individuals only. or diabetes. if you have high cholesterol. aptitude. stop the movement and consult a physician. or shortness of breath while exercising. including Lean Hybrid Muscle. 20 pg. if you are overweight. 48 pg. 15 pg. 70 http://www. 36 pg. 63 pg. See your physician before starting any exercise or nutrition program. high blood pressure. 32 pg. The editors and publishers advise readers to take full responsibility for their safety and know their limits. not replace. All forms of exercise pose some inherent risks. training and fitness. Always ask for instruction and assistance when lifting. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your . Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. dizziness. The information in this report is meant to supplement. These recommendations are not medical guidelines but are for educational purposes only. Don’t perform any exercise without proper instruction. 27 pg. or if you are over 30 years old.LeanHybridMuscle. proper exercise training.

LeanHybridMuscle. Let’s take a closer look at what it is and how it can ramp up your training results. http://www. Ask most guys at the gym about it and you’re likely to get not much more than a confused look. I guarantee that before long.THE BEST OF ALL WORLDS – HYBRID TRAINING Of all the training philosophies hybrid muscle training may be the least well-known. that will change and you’ll hear more and more guys talking about the incredible results they’ve gotten from hybrid training.All Rights Reserved 5 .com .

Remember that our bodies are still living in the Stone Age so. The other cool part about this approach is the fact that hybrid training works in harmony with our bodies. the hybrid training that we’re going to discuss is one that combines both resistance and cardio activities. we have a specific goal in mind. So you’re thinking.The general definition of “hybrid” is combining two or more different things. It’s really a win-win situation. In other words.All Rights Reserved 6 . aimed at achieving a particular objective or goal. leaving the “cons” aside. We’ll talk more about that in the next chapter. which is the development of a hybrid muscle fiber.” By definition. without the negatives—or cons.LeanHybridMuscle. Training http://www. we could combine any of number of training philosophies and have a hybrid training program. by their very nature. For the goals that we want to achieve. and regimens that mimic things our ancestors did every day. But I still don’t know what it is. we’re able to put on lean muscle and burn unwanted body fat at the same time. hybrid training has all the best aspects of the common training . By combining the two in this body weight program. they’re going to respond best to movements. activities. For our purposes. “Okay. that’s great. the goal of hybrid training would be to take all the good stuff from the training philosophies we’ve been talking about. But for our purposes.

http://www.LeanHybridMuscle. Mmitochondria are the cellular power plants—as their density increases. more powerful. more fuel is delivered to the cells at a greater pace. which are stronger.All Rights Reserved 7 . This essentially enables our . Let us take a close look. and more resistant to fatigue than the others. muscular physique in less time. Our goal is to increase the mitochondrial density of our muscle fibers. Training our muscle fibers to behave like Type-III hybrid muscle fibers sets the stage for developing a lean. Type-IIA.with your body weight is about as primal as it gets. and Type-IIB muscle fibers to “morph” into Type-III muscle fibers. Mankind has been training this way for thousands of years.

The Type-I fiber is known as a slow-twitch (ST) fiber.THE TYPE-III SUPER MUSCLE FIBERS Our bodies are not made of just one sort of muscle fiber—there are actually different types. http://www. Slowtwitch fibers also have a high resistance to fatigue. meaning that they have a quicker contraction time than Type-I fibers. Each of these fibers reacts differently to physical activities such as performing cardio or resistance training.LeanHybridMuscle. and Type-IIB. Type-IIA. meaning that it contracts slowly. Both of the Type-II fibers are fast-twitch fibers (FT-A and FT-B). But unlike Type-I fibers.All Rights Reserved 8 . they have a low resistance to fatigue. Our muscles are made up of three basic types of muscle fiber: .

These guys are natural born weight lifters. Type-IIB fibers produce more power than Type-IIA and Type-I fibers but they are also highly sensitive to fatigue http://www. it exists. And it’s known as Type-IIC. That’s because the slow-twitch fibers are really resistant to fatigue. That’s why it’s easier for some guys to gain muscle than . Let’s talk about the different types of muscle fibers. The specific combination of muscle fiber types that each person has determines how well he/she is suited for different physical activities.All Rights Reserved 9 . Each person has his/her own unique combination of the different muscle fiber types.But did you know that there is another type of muscle fiber that we don’t often hear about? Well. or Type-III. including Type-III. guys who are high in fast-twitch fibers and low in slowtwitch fibers aren’t usually the ones you see running marathons. It can be broken down even further—the composition of Type-IIA and Type-IIB fibers determine the particular type of weight training activities that are the best match for each person. Guys who are high in slowtwitch fibers and lower in both the fast-twitch fibers are better suited to performing aerobic activities for long periods. On the flip side.LeanHybridMuscle. They’re the guys who are natural born longdistance runners and swimmers. muscle fiber and what’s so amazing about it is that it behaves like a combination of the other muscle fiber types.

or how tall you are. huh? Well they are—the problem is that generation after generation of “easy living” has all but wiped out this incredible hybrid muscle fiber from our bodies. The specific combinations in each person are determined by genetics. Sounds great. having the best characteristics of the other three fibers. Their lifestyles http://www. Genetic characteristics are hardwired and determined before we’re even born so there just isn’t much we can do to change those things. But what if there is something you can do about the composition of muscle fibers in your body? And what about the Type-III muscle we mentioned before? What happened to that? they’re recruited when doing explosive movements for short periods. Think about it—our ancestors lived very differently from how we live today. You can’t change the natural color of your eyes or skin. They’re great for explosive movements and power that come from Types-IIA and IIB. Type-III muscle fibers are really a hybrid of . As a rule.LeanHybridMuscle. we’re going to tell you about that muscle fiber right now and this is where it really gets interesting.All Rights Reserved 10 . Each person has his or her own unique composition of the three different types of muscle fibers. The Type-IIA fibers produce more power than Type-I fibers but nothing like Type-IIB. these are things we can’t change about ourselves. plus they’ve got some of the aerobic endurance characteristics of Type-I muscle fibers.

and endurance.were physically demanding and their very survival depended on their physical abilities like strength. The secret to pulling it off lies in how you train. you have to train like our ancestors would have lived their everyday . we don’t really have to worry about that today. then why can’t we? The good news is that modern guys can develop Type-III hybrid muscle fibers. http://www. And to build Type-III hybrid muscle like our ancestors did. speed.LeanHybridMuscle. Except for the occasional bar fight. so we don’t really have a need for these hybrid muscle fibers. But if our ancestors were able to develop them.All Rights Reserved 11 .

we know. which is the fuel that cells need. One of these is Len Schwartz. such as muscle training and strength training.Hybrid training enables us to build muscle and burn fat at the same time by building the Type-III muscle fiber that we’ve talked about. What really happens is that we “train” ordinary muscle fibers to behave more like Type-III muscle . Mitochondria are our cells’ powerhouses. They supply most of the cells’ supply of ATP. more nutrients can be processed and these Type-III muscle fibers have a greater capacity to grow bigger and resist fatigue for longer periods. In other words. is a cross between Type-I (slow twitch) and Type-IIB (fast twitch) muscle fibers or. What we’re talking about here isn’t just novel theory but something that a number of highly-respected fitness experts have investigated and studied. By combining resistance training. a hybrid muscle. in other words. with cardio training in the same set. This. With more mitochondrial density.LeanHybridMuscle. What it actually does is reconfigure existing muscle fibers by increasing mitochondrial density. we’re literally “resetting” the genetic limits of the muscle.” http://www. we force the thicker stronger Type-II muscle fibers to behave more like Type-I fibers.All Rights Reserved 12 . who pioneered the concept of “long strength.

” John Parillo was another proponent of the long strength concept. No. “Controlled Fatigue Training. Eventually. What these three men had in common is that each of their developments were various forms of hybrid training. In other . Ori Hofmekler is the third training expert who became a firm believer of the long strength concept. Both men developed training strategies specifically designed to increase mitochondrial density and essentially reconfigure the fiber composition of the working muscle groups. They didn’t train with weights one day and run laps the next.LeanHybridMuscle. Ori developed a weight training system that he called. The kinds of activities they did every day would have been very much like the hybrid training we’re talking about.which is “the ability to exert significant strength for an extended period of time.All Rights Reserved 13 . this type of training helped develop these super-hybrid muscles—ones that were capable of generating and sustaining strength for extended periods. they mimicked the way that our ancestors used to live. http://www.” According to Ori. the muscles develop long strength and actually “morph” into Type-III muscle fiber.

http://www.LeanHybridMuscle. modern man can achieve the same results.Our ancestors were both muscular and lean and it didn’t result from things they set out intentionally to do but rather. it was a natural byproduct of the way they lived their lives. They were able to both build muscle and burn fat at the same time without even having to consciously think .All Rights Reserved 14 . By adopting some of the very same training principles that they employed.

Yet. they don’t do cardio. left on their own. their parents don’t sit them down and explain to them what they have to do to become skilled hunters—they just go about living their lives and they develop that way naturally. despite the fact that they don’t do any of these things. Animals in nature don’t go to the gym. For example. They’re strong and fast with sharp teeth and powerful jaws.All Rights Reserved 15 . and tigers are built to hunt and kill.LeanHybridMuscle. adapt to their environment to not just exist. Each species is created to do whatever it does best. lion http://www. carnivores like wolves.GETTING THE PRIMAL EDGE Nature is amazing. All this happens . When they are born. and they don’t go on diets. and ecosystems. humans. over time. wolf cubs. insects. They don’t lift weights. Plants. but to thrive. lions. they don’t read about the latest hot training routine. animals.

By nature. meaning that our bodies are built both to hunt and to forage for food—we kind of get the best of both worlds. and nuts. We don’t have to hunt down animals and kill them with our bare hands or with simple tools and we don’t have to traverse long distances. and out-of-shape. searching for fruits. we developed naturally lean and strong bodies—without even thinking about it. Today . What does this have to do with building a better body? A lot. we go to the gym. It’s like this throughout nature. moon over the latest fad diet or hot new supplement. As a result.cubs. and others. use machines. Why should you care? I am going to tell you why.All Rights Reserved 16 . we’re hunter-gatherers. grow up to be skilled hunters with lean but incredibly strong bodies.LeanHybridMuscle. Over the last thousand years or so man has gotten soft. And what’s the result? More people than ever before are overweight or obese. Our intellect and knowledge have grown exponentially http://www. Why? Because they live their lives the way nature intended. doing the activities that nature intended them to be doing without giving it any thought. When we did have to do those things every day in order to survive. vegetables. for the most part. with all species. But as our society has become more civilized we’ve moved away from doing the things that nature intended our bodies to be doing. we’ve become flabby. soft.

and others. sometimes they got chased by wolves. the hunter/gatherers and the warrior cultures. the Vikings. but using compound movements that incorporated a variety of training styles and they developed real-world skills.yet. What’s the problem? I’ll tell you what the problem is—it’s us. overall. bears. If they killed a bear. the Roman Gladiators. They trained every day not doing isolated. Our ancestors didn’t do this yet they thrived. contrived movements. they probably had to drag it a long ways back to camp. we’re in progressively worse shape than at any time in our history.LeanHybridMuscle. Our ancestors. Look at the warrior cultures like the Spartans. The warrior cultures did the same thing—trekking across the land wearing their heavy battle gear and lugging cumbersome weapons. When we did those things on a daily basis. supplies. These are the kinds of activities that our bodies were built to do. and even wounded soldiers. And while doing this. We train at the gym doing exercises that are unnatural and wonder why we don’t get results.All Rights Reserved 17 .com . If they were hungry they had to go out and forage or hunt. When man intervenes things start to get all mucked up. or other humans. They got that way because they did what they had to do to survive. we just naturally got the best results without even thinking about it. We’ve moved away from living the way nature intended us to live. muscular bodies. http://www. powerful. They didn’t have gyms but they developed lean. Our ancestors didn’t order carry-out food. Food had to be carried across distances.

We need to get primal and train the way nature intended our bodies to train. your .All Rights Reserved 18 . and healthy. Training this way for the eight week program will help your flexibility. strong. This is a program designed to bring us all back to our roots. muscle tone and you’ll burn a lot of fat in the process. we need to stop looking for the magic bullet and look to our past.LeanHybridMuscle. muscular. To get really healthy and get the bodies we want we need to exercise the way our ancestors lived by getting primal in our workouts. So how’s a modern guy supposed to “get primal” in his workout? One of the best ways to train like our ancestors is by following training strategies from this Lean Hybrid Muscle Body weight Training system. http://www.developed into what they were and thrived because if they didn’t. they would have perished. If we today want to see the same kind of results and be lean.

com/watch?v=gOMm4P2rrZM .com/watch?v=O9wVFrhOjOE http://www.All Rights Reserved 19 .The Lean Hybrid Muscle – Body Weight Program Water Type Workout on the Hybrid Spectrum For Videos Explaining This Chart Refer To These Web Pages: http://www.

The idea of the “hybrid” is to take the very best aspects of different ideas. plants and even physical fitness.HYBRID BODY WEIGHT TRAINING We hear a lot about hybrids these days—hybrid cars. The finished product—the hybrid—has the best features of the other elements and more important. electronics.All Rights Reserved 20 .LeanHybridMuscle. Hybrid Body Weight Training takes the best aspects of regular body weight training and combines them with hybrid training to . hybrid buses and even hybrid planes. functions better than any of the others do on their own. Like other hybrids models. concepts or approaches and combine them into a single. The hybrid concept is the same no matter what the field— transportation. cohesive unit.

sit-ups.produce results far superior to those that you could achieve through body weight training alone. crunches and hanging leg raises. or whatever other body part the movement calls for them to use. not to get massive. One of the really appealing aspects of body weight training is that it can be done just about . You don’t have to have an expensive gym http://www. Common body weight exercises include push-ups.All Rights Reserved 21 . just to name a few. but not huge. Body weight training is of course training that instead of free weights or machines. which is why they are lean and defined. They are pretty strong though—just notice how seemingly effortless it is for them to lift and support their body weight with just one arm. Gymnasts do a lot of body weight training. body weight squats.LeanHybridMuscle. pull-ups. Body weight training is a good way to build muscle strength and get lean. uses the weight of the body to provide resistance and drive gains.

be highly beneficial to incorporate some body weight training into your routine. especially if you perform hybrid body weight training. For the guy who wants to be not only strong but big too. Another positive attribute of body weight training is that it is an excellent way to build up functional strength. mixing in some hybrid body weight training can help you lean out and can provide some nice definition—you know. First.membership or access to specialized equipment to be able to do it. It can however. This is commonly known as a plateau.All Rights Reserved 22 . body weight training by itself is not going to produce the results you want to see. our bodies quickly get used to our training .LeanHybridMuscle. It’s that functional strength that enables a petite female gymnast to balance her entire body weight on one hand while performing reverse kicks or some other complex movement. What this means is that you’re developing muscle strength by performing compound movements that simultaneously involve multiple body parts while also incorporating other skills like flexibility and balance. By nature. It’s also a great way to mix things up once in a while. Adding in some hybrid body weight training can help you break through a plateau and even better—avoid them entirely. http://www. you’re good to go. When that happens. so you can really very clearly see the outline of each muscle group. So what makes a regular body weight workout a “hybrid” body weight training routine? There are actually several parts to the answer to this question. With nothing more than basic supplies that many people have around the house already. the gains first slow and eventually come to a halt.

A few of them call for the use of weights like dumbbells or kettle bells. The second important component is that you also need to incorporate endurance as well. By combining these elements. hybrid body weight training is definitely something that you ought to be including as part of your routine. and http://www. climbing up stairs. push-ups. squats. dips. those of us who want to train like a warrior can purchase a weight vest to achieve the same goal. Here are some examples of exercises that can be significantly ramped up with a weight vest: jogging. And that’s exactly what this program has been designed to do— emphasize the best elements of gymnastics and body weight training while also addressing the fact that some guys want to be defined and lean. In any case. power or endurance. you can also ramp them up by wearing ankle weights or a weighted . You wear them when you’re doing any type of activity to add a serious level of resistance. pull-ups. it involves combining multiple movements into a single exercise. Weight vests range from about 25 pounds all the way up to 100 pounds. the muscles are continually forced to adapt.LeanHybridMuscle.All Rights Reserved 23 . with the end result being the development of hybrid type III muscle fibers which have both strength and endurance. Weight Vest >>> Click Here To Get Yours Instead of heavy body armor.First. lunges. sprints. If you’d like. Nearly all of the exercises can be performed using just body weight alone. Ordinary muscle fibers typically only have one of three primary properties: strength.

Wearing a heavy military backpack and hiking up a mountain could be a level 5 on the hybrid spectrum.LeanHybridMuscle. How’s This For An Old School Weight Vest? Remember that you want to progress in this exercise. The result is that your conditioning level will improve and your strength. 24 http://www. your knees and joints may not be ready for it. and quickness will also improve. If you haven’t done sprints in years don’t put a weight vest on and do . power. Start with walking and gradually increase the difficulty. you are essentially “tricking” your body into believing that it has gained weight. put some sand or weights in a backpack and wear that when you go hiking or walking.All Rights Reserved . causing it to work harder.even jumping rope. Using the vest. Ankle weights can also be worn to add resistance to any activity that you partake in. If you want to save some money. However wearing a 10-pound backpack during a leisurely walk might be a level 1 on the hybrid spectrum.

HYBRID BODY WEIGHT TRAINING GUIDELINES Disclaimer: See your physician before starting any exercise or nutrition . high blood pressure.LeanHybridMuscle. if you are overweight. http://www.All Rights Reserved 25 . if you have high cholesterol. or if you are over 30 years old. or diabetes. Please discuss all nutritional changes with your physician or a registered dietician. You must have a complete physical examination if you are sedentary.

Go through each circuit 1-5 times.Each phase of this program will be performed for 4 weeks. and then perform the next exercise (A2). You must completely rest 1 day per week. complete each exercise one after the other with no rest between each. http://www. do one set of the first exercise (A1). starting with the first exercise again.All Rights Reserved 26 . Rest 1 minute at the end of the circuit before repeating. Rest 1-2 minutes and then repeat. rest 20 seconds. Exercises are programmed in pairs or in circuits.LeanHybridMuscle. It is a good idea to use this day to do some foam rolling (see Foam Rolling Guide at the end of this manual) or other active recovery methods. You can skip either Day 4 or Day 6 if you need extra active recovery days. Each pair of exercises is called a “Superset”. In each Superset. For all .

The number in the brackets beside each bodyweight circuit exercise indicates the number of reps per side (if it is a one limb movement).All Rights Reserved 27 .com . Finish each workout with corrective stretching for the tight muscle groups only. Never skip a warm up! Jumping Jacks x 10 Split Jacks x 10 Seal Jacks x 10 High Knee Skips High Knee Tucks High Knee Run Butt Kick Run Figure 4 Straight Leg March Walking Lunges Backwards Lunges Backwards Skips Backwards Run Over Head Squats x 10 Walk outs x 5 http://www.LeanHybridMuscle.

C5. Single Leg Good Mornings x 10 each leg C5. 3-5 times with 1 minute rest between circuits. Single Leg Squats 3 x 8 each leg B2. Inch Worms x 8 C4. Glute Ham Raise (on bench or w/ partner) 3 x 15 C1.All Rights Reserved 28 .com . before training.LeanHybridMuscle. Over Head Squats x 25 C2.**DAY 1 ** 60 yard sprints x 6 w/ 30 seconds rest in between sets. Walking Lunges x 30 steps C3. Knees To Bows x 10 REPEAT C1 . http://www. Band Push Ups 3 x 8 B1. Band Deadlift 3 x 8 A2. A1.

B5. Dips 2 x as many as possible B1.**DAY 2 .All Rights Reserved 29 . Jumping Jacks x 100 B2. Bicycle Crunches x 40 B4. 3-5 times with 1 minute rest between circuits. Swing Jack Knife x 15 B5. Wheel Rollouts x 10 REPEAT B1 . Chin Ups 2 x as many as possible . **DAY 3 ** A1.LeanHybridMuscle. Spiderman Push Ups x 8 each way B3. http://www.Conditioning** Burpees: perform 1 minute on with 30 seconds rest for 20 minutes.

Inverted Rows 3 x 12 B1.**DAY 4 – OFF** Skip Rope: Perform 20 seconds on with 5 seconds rest for 15 minutes **DAY 5** A1. Close Grip Push Ups x 15 B2. http://www. Swing Curls x 15 B4.B5.All Rights Reserved 30 .LeanHybridMuscle. Knees To Bows x 10 REPEAT B1 . Split Squats 3 x 12 each leg . 3-5 times with 1 minute rest between circuits. Walking Lunges x 30 steps B3. Burpees x 15 B5.

com .**DAY 6** 100 yard sprints x 10 with 30 second rest in between **DAY 7 – OFF** We really take pride in our OFF days… Do nothing more than stretching or foam rolling with lots of rest. http://www.All Rights Reserved 31 .LeanHybridMuscle.

Swing Curls x 15 C4. Jumping Jacks x 100 . Single Leg Good Morning 3 x 8 each leg B2. http://www. before training. Glute Ham Raise x 15 C5.All Rights Reserved 32 . 3-5 times with 1 minute rest between circuits. Step Ups x 15 each leg REPEAT C1 . Pistol Squats (or Split Squats) 3 x 8 each leg A2.LeanHybridMuscle. Burpees x 20 C3. A1. Close Grip Push Ups 3 x 15 B1. Inverted Rows 3 x 15 C1.**DAY 1 ** 40 yard sprints x 10 w/ 30 seconds rest in between sets.

Chin Ups 3 x as many as possible A2. B4.B5.Conditioning** Inchworms: perform 1 minute on with 30 seconds rest for 20 minutes.LeanHybridMuscle. Mountain Climbers x 30 each side Inverted Rows x 15 V Ups x 40 Single Leg Extensions x 15 each leg Wheel Rollouts x 10 REPEAT B1 .**DAY 2 . B2. 3-5 times with 1 minute rest between circuits. Hand Stand Push Ups 2 x as many as possible B1.All Rights Reserved 33 . B3. **DAY 3 ** A1. . B5.

com . http://www.B5. B5. B2. B3. Close Grip Push Ups x 25 Walking Lunges x 60 steps Swing Curls x 15 Burpees x 15 Knees To Bows x 10 REPEAT B1 . B4. Over Head Squats 3 x 25 A2. 3-5 times with 1 minute rest between circuits.All Rights Reserved 34 .LeanHybridMuscle. Bear Crawls 3 x 50 yards B1.**DAY 4 – OFF** Jumping Jacks: Perform 20 seconds on with 5 seconds rest for 15 minutes **DAY 5** A1.

LeanHybridMuscle. . Next Page – Blank Training Log for You to Track Your Progress! Make as many copies as you need and put them in a binder.**DAY 6** 100 yard sprints x 10 with 30 second rest in between **DAY 7 – OFF** We really take pride in our OFF days… Do nothing more than stretching or foam rolling with lots of rest.All Rights Reserved 35 .


http://www. reduce injuries. Even if you do warm-up before working out. Most guys step into the gym and either launch right into their training or they might do a minimal warm-up before getting started. If that sounds like you then you really ought to pay attention to what we’re talking about here. and even improve your recovery. And by minimal. the spotlight is always on the .LeanHybridMuscle. powerlifting. strongman. or whatever the case may be. In any kind of weight training.CORRECTIVE STRETCHING – WARM UP .All Rights Reserved 37 . you probably don’t give much thought to doing a pre-workout warm-up. you should still stick around because you might just learn a few things that can power up your workout.FLEXIBILITY If you’re like a lot of guys. whether it’s bodybuilding. I do mean minimal—as in spending 30 seconds stretching.

two weeks. which means more oxygen and muscle-building nutrients are delivered to your muscle fibers. but not much else. Not performing a good thorough warm-up prior to training is one of the most common and costly mistakes I see. maximizing muscle stimulation and growth. or even longer. in the least amount of time. http://www. A proper warm-up can keep you training uninterrupted.LeanHybridMuscle. Performing a good warm-up will significantly lower the likelihood that you’ll injure yourself and lead to better . Fitness writers. and supplementation. If you’re not properly warming up before training. an injury will most definitely put a damper on your results—especially if it means that you can’t train for a week. you’re selling yourself short and cheating your workout. And second. That’s why you see lots of articles about “sexy” topics like training routines. leaner. and advertisers know this so it’s no surprise that this is where they focus. publishers. who doesn’t want better results? A good warm-up stimulates blood flow.Guys are interested in learning about the latest and greatest workout that will make them stronger. You don’t see—other than vague generalities—much information about warming up. or more powerful. why it’s important and how it can lead to better and faster results. Those two reasons are enough for me. diet. The majority of guys fail to recognize its importance and the long-term benefits it offers.All Rights Reserved 38 . faster. Eye-catching headlines like “bigger biceps in three days.” or “get ripped in two weeks” sell magazines. First.

It is a type of static stretching that is very useful for correcting imbalances. doing ten minutes or so of Dynamic Flexibility movements before training can be your best route. It has long been used by coaches and trainers for injury prevention and performance enhancement. By knowing the proper corrective stretching techniques to address specific problem areas that you’ve identified. corrective stretching can be especially effective. you can address the problem and be on the road to recovery without causing further injury. Dynamic warm-ups really get our bodies ready to do whatever it is that we want them to do when we’re training.LeanHybridMuscle. http://www. Dynamic Flexibility movements enhance peak-force output. in particular. This type of stretching differs from ordinary stretching in that it is purposeful and designed to target specific areas where you are tight or having issues. Corrective stretching involves identifying individual areas where you may be having problems or pain. they can dramatically increase our range of motion and stretch our core muscles—each of which is important to maximizing our workout . raising the body’s core temperature giving you a true “warm-up” and preparing the body to go into full drive during your workout. If you don’t have any specific areas that are troubling you.Dynamic stretching is one of the best ways I know to warm up before training and. Static stretching is performed by reaching forward to a point of tension and holding the stretch for a few seconds.All Rights Reserved 39 . Besides warming up our bodies.

side bends.All Rights Reserved 40 . Let’s take a look at some of dynamic warm-up exercises. the scorpion. Overall. better performance. and many more. . they just can’t be beat. jumping jacks. Dynamic warm-ups are the best way to prepare your body for the training session ahead—particularly if you’re going to be doing hybrid muscle training.Dynamic Flexibility movements can also be customized for specific sports and activities. high knees. a pre-workout investment of 10 minutes spent performing Dynamic Flexibility movements will pay huge dividends in fewer injuries. Examples of Dynamic Flexibility stretching movements include lunges. backpedaling. http://www. side lunges.LeanHybridMuscle. the Frankenstein walk. increased range of motion and flexibility. They not only enhance peak force output but they also raise the body’s core temperature. increase the range of motion and stretch the core muscles— really priming the body. Ten minutes of dynamic warm-up movements before training can be invaluable. and it can even help stimulate your metabolism meaning more efficient fat-burning capabilities.

arms at your side. clapping seal. Jump up bringing both feet out to your sides while simultaneously raising both arms up in an arcing motion brining them together in an overhead clap. While the description sounds a bit silly. To do this dynamic warm-up exercise you’ve got to think like a seal—not a Navy SEAL. Start with your feet together. http://www.All Rights Reserved 41 . .  Seal jacks: This is a twist to an old favorite—the jumping jack.LeanHybridMuscle. don’t be fooled—this is one awesome dynamic warm-up exercise. It’s performed like a regular jumping jack but instead of bringing your arms up and down over your head. you bring them out to the front in a wide clapping motion. just like a happy. Jumping jacks: This is an old standard. but the seal that lives in the ocean.

alternating with each jump.  Skips: This is like an ordinary skip except that you bring your knees up high while simultaneously pumping your arms like pistons up and . instead of jumping and spreading your legs out to the sides. you jump and land with one leg in front of you and the other behind you. But in this version.All Rights Reserved 42 . Split jacks: This is another variation of the traditional jumping jack.LeanHybridMuscle. http://www.

 Quad stretch walk: For this warm-up you lift your leg behind you grabbing your foot with your hand and giving it a quick upward .All Rights Reserved 43 . http://www. High knee tuck: In this one you lift your knee up to your chest and “tuck” it by pulling it tight against your chest. Alternate legs as you walk forward.

Grab your foot with the opposite hand and give it an upward . Return your foot to the ground and repeat with the other leg. Start with your left leg.  Straight leg march: March forward bringing your leg straight out and up as high as you can while bringing the opposite arm out trying to touch your foot with your hand.LeanHybridMuscle. It kind of looks like the way the Soviet soldiers used to march through Red Square. http://www. feet shoulder-width apart. Lift your knee until your thigh is parallel to the floor while simultaneously using your hand to bring your foot out across your body so that your calf is parallel to the floor. Figure four: Stand with your arms at your side.All Rights Reserved 44 .

they’re done backwards.LeanHybridMuscle.All Rights Reserved 45 . http://www. Bring your arm up in a pumping motion as you lunge. Bring your arm up in a pumping motion as you lunge. Walking lunges: This is old stand-by.  Backward skip: This is like the skips above except this . Repeat with the other leg as you lunge across the room. Walk forward lunging until your thigh is just about parallel to the floor and the opposite knee almost touches the floor.  Backward lunge: This is done exactly like the exercise above except it is performed in reverse so your lunging backwards instead of forward.

Squat down until your thighs are parallel to the floor. done in reverse so you’re moving backwards.  Overhead squats: Stand with your feet slightly wider than shoulder width with your hands at the back of your head—like you’re under arrest. Return to the starting position and repeat. http://www.LeanHybridMuscle.All Rights Reserved 46 . Backwards reach run: This one is performed very much like the butt-kick run except that it . Pump your arms as you perform the leg movements. of course.

Return to the starting position by “crawling” backwards and repeat. http://www. Bend down until your hands touch the .LeanHybridMuscle.All Rights Reserved 47 .youtube. Your feet remain in the same position— they don’t move. Crawl outward with your hands until your body is parallel to the floor. If you’re having trouble picturing what these dynamic flexibility warm-up exercises might look like check out this video we made for you. Walkouts: Stand straight up with your feet shoulder width apart.

LeanHybridMuscle. Move your hands inwards until they are directly beneath your shoulders. Lower your body. Repeat. Pause for 1 second and then raise to the starting position. http://www. just like with a normal push up. Repeat. Slowly lower you back knee to the ground while bending your front knee. Return to the starting position. Close Grip Push Ups Assume a typical push up .All Rights Reserved 48 .EXERCISES Split Squats Stand in front of a bench with one foot in front of you and the other one on the bench behind you.

Bicycle Crunches

Lie on your back with your hands behind your head. Then simultaneously bring your right elbow to your left knee. Then switch sides. Each rep done consists of both a left and right revolution.

Spiderman Push Ups

Assume a normal push up position, then draw your left knee up and your right hand back. With your limbs in this “staggered” position, lower your body to the ground and then up again. Complete reps in this position and then switch sides. - All Rights Reserved


Bear Crawls

Get on all fours... and crawl! Do not go to your elbows or knees... stay up on your hands and feet.

Band Dead Lift

Stand with a shoulder width stance and place a large band under your feet. Grab the band with both hands on the sides of your body. Stand up with the band under your feet and in your hands. Return to the starting position. Repeat. Note: Keep back flat not rounded. Look up as you stand up. - All Rights Reserved


Band Push Ups

Assume a normal push up position. Wrap a band around your back and through your hands. Lower your body under the resistance of the band. Return to the up starting position. Repeat. - All Rights Reserved


Go until you get a stretch. walk your hands out until you are in a modified pushup.Inchworm This is a powerful stretch for your hamstrings. Keep your legs straight and walk your legs towards your hands. so go slow. with your hands out in front of your . and don’t round your back. Start in a modified push-up position. http://www.All Rights Reserved 52 . but don’t round your lower back. Once you get a stretch.LeanHybridMuscle.

Keeping your back flat and elbows spread slowly tip over at your . Repeat several reps and then switch sides. Repeat.LeanHybridMuscle.Single Leg Good Mornings Stand on one leg. Knees To Elbows Grab a chin-up bar with both hands and hang there.All Rights Reserved 53 . When your elbows touch your knees slowly lower your legs back to the starting position. http://www. Once your upper body is parallel to the ground extend back to the starting position. knee slightly bent. curl your lower body up to the bar. with your hands behind your head. Than using your abs.

Drop down onto your hands and feet. . then thrust your feet back so you are in a pushup position.All Rights Reserved 54 . You can add a vertical jump from the bottom position.Burpees Stand with your feet shoulder-width apart.LeanHybridMuscle. Thrust your feet back in and then stand up.

Keeping your body flat (do not round your back) bring your knees to your chest.LeanHybridMuscle. Then extend your legs back out to the original position. Repeat.Wheel Rollouts Using an ab wheel.All Rights Reserved 55 .com . bring the wheel back to the starting position at your feet. http://www. Slowly roll the wheel forward until it hits the wall. Keeping your feet in place. grab the handles and bring the wheel to your feet. Swing Jack knife Start in a push up position with your feet up on the swing.

Slowly lower the top of your head to the ground.All Rights Reserved 56 .com .LeanHybridMuscle. walk your legs up the wall into a push up position.Mountain Climbers Start in a normal push up position. Repeat. Using your feet. http://www. Repeat. Hand Stand Push Ups Place both hands in the floor in front of a wall. Lightly tap the ground with your head and then push your body back up to the starting position. first bring your right foot up to your right hand. With a rapid tempo. Now bring your left foot up to your left hand.

Contract your glutes. brace your abs and keep your spine in a neutral . Squat slowly and focus on balance. Squat until your thigh is parallel to the floor. Push your butt back and “sit back as if you were sitting on a chair”. Pick one foot off the ground and extend that foot forward.LeanHybridMuscle. Start the movement at the hip joint. Push with your buttocks.All Rights Reserved 57 .Single Leg / Pistol Squat Stand with your feet slightly greater than shoulder-width apart. hamstrings. http://www. and quadriceps to return to the start position. but keep your lower back flat. Complete all the given repetitions for one leg and then switch. Extend your arms forward or to the sides to increase your balance.

Raise your glutes off the floor by squeezing your .Single Leg Hip Extension Get on your back with your heels up on the bench.All Rights Reserved 58 . Swing Curls Lie on your back with your heels up on the swing. Extend fully while keeping your hips off the floor. Keeping your hips off the floor bring your heels under your body. Raise your glutes off the floor by squeezing your butt. Repeat.LeanHybridMuscle. http://www.

but breath normally. Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions. Support your bodyweight with your knees and on your right elbow.Core Holds (front & side) FRONT HOLD Lie on your stomach on a mat. Raise your body in a straight line so that your body hovers over the mat. Hold your abs tight. but breath normally. Contract them as if someone was about to punch you in the . SIDE HOLD Lie on a mat on your right side. Keep your back straight and your hips up.All Rights Reserved 59 . Hold this position for the recommended amount of time or 8-10 seconds if you are doing multiple repetitions. http://www. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.LeanHybridMuscle. Contract them as if someone was about to punch you in the stomach. Hold (brace) your abs tight. Keep your back straight and your hips up.

Row yourself up the top position with your upper back and lats.Inverted or Modified Rows Set a bar at hip height in the smith machine or squat rack. Partner Glute Ham Raise Kneel on the floor in front of your partner.All Rights Reserved 60 . Using your hamstrings. . Then lower your body to the ground using your hands to brace yourself. pull your torso back to the upright position. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Have your partner hold your feet down at the heels.LeanHybridMuscle. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position.

LeanHybridMuscle. Slowly lower yourself but do not let your body swing and do not use momentum. When you achieve a V position with your body.All Rights Reserved 61 . http://www. slowly lower your body back to the starting . Simultaneously bring your straight arms and legs up to the top. Pull your body up until the chest reaches bar level. V Ups Lie on your back with your arms extended over your head.Chin Ups Take underhand grip on the bar with the palms facing you.

Slowly lower the opposite leg into the starting position. Jump backwards off the box to the starting position. Repeat on one leg and then o to the other one. http://www. Place one foot on top of the box. Repeat. push off the foot to elevate your whole body. jump upon the box with both feet.All Rights Reserved 62 . Step Ups Stand in front of a 24” box.Box Jumps Standing in front of a 24” . While leaning into the up leg.LeanHybridMuscle.

Once you’ve reached 90 . Repeat.All Rights Reserved 63 . http://www. Slowly tip over at your hips while keeping your back flat. return to the starting position.Band Good Mornings Wrap a band under your feet and around your neck.LeanHybridMuscle. like suspenders. Repeat. Slowly sink your hips and bend your knees into a squat position. Once you reach the low squat position. like suspenders. return to the starting position. Band Squats Wrap a band under your feet and around your neck.

plus they’ve got some of the aerobic endurance characteristics of Type-I muscle fibers Sustained strength: This is a particular type of strength that can be sustained over long periods of time as needed.GLOSSARY Mitochondrial density: This refers to the number of mitochondria found in the cells. strongman.LeanHybridMuscle. Hybrid muscle: This is a type of muscle that you develop through training techniques that incorporate bodybuilding.OUR SECRET LANGUAGE . the greater the mitochondrial density. the more energy we have available to work with—this is particularly beneficial to . Type-III muscle: Type-III muscle fibers are a hybrid muscle fiber with characteristics of the other three fibers. and cardio http://www. powerlifting. Since mitochondria are what provide the energy our bodies need. They’re great for explosive movements and power that come from Types-IIA and -IIB. to do the things we do. Long strength: This is “the ability to exert significant strength for an extended period of time.All Rights Reserved 64 .” It is achieved through specific types of hybrid training that incorporate multiple training philosophies.

Hybrid cardio: This is a type of cardio training that incorporates both aerobic and anaerobic activities. which fuels all of our activities.All Rights Reserved 65 . which is a hybrid muscle fiber that has characteristics of both slow-twitch and fast-twitch muscle fibers. It’s designed to help you pack on both size and power. or ATP.LeanHybridMuscle. Super Muscle: This is another name for Type-III muscle. Max effort cardio/conditioning: This is a specific type of cardio training performed at maximum effort for a sustained time period. http://www. Hybrid muscle behaves like a combination of the various types of muscle fibers. not just the short bursts you commonly see in interval training. it fosters the development of sustained or long strength. making them capable of sustaining strength for extended periods of time. Mitochondria: These are what are known as the cellular powerhouses. Powerbuilding: Powerbuilding is a form of hybrid training that combines elements of both powerlifting and philosophies. exhibiting the best characteristics of them . Mitochondria produce the energy-rich molecule adenosine triphosphate. Like hybrid cardio. It is used to develop sustained or long strength.

Activities might include sled dragging. bodybuilding. to a degree. heavy objects into the air. Bodybuilding: This type of training emphasizes muscle growth. EDT (Escalated Density Training): This is a type of training that is based on the concept of doing more and more work from workout to workout. or tossing large.Strongman: This is a specific type of training where the goal is to perform feats of strength and endurance. Hybrid exercises: These are exercises that seek to take the best of the most well-known training philosophies like powerlifting. tire flipping. and the deadlift.All Rights Reserved 66 . The training is designed to maximize strength in each of these movements for the performance of one repetition. and http://www. strongman. the activities mimic real-life activities and involve compound movements that recruit multiple muscle groups. Strongman is a functional type of training because. Powerlifting: Another specialized form of training. The goal here is to maximize the appearance of the muscles. with the goal of lifting incredibly heavy weights focusing on three key movements—the bench press. not necessarily to improve strength or . the squat.LeanHybridMuscle.

All Rights Reserved 67 . contracting faster than Type-I fibers. these contract quickly and have low resistance to fatigue. Used primarily for short bursts like sprinting. Progressively increasing the weight and reducing the rest period before sets is one form of strength endurance training.” which refers to the amount of energy flowing into and out of our bodies. Type-2b: Also a fast-twitch fiber. taking only the best elements while overcoming the inherent deficiencies of each. http://www. It’s about achieving a higher level energy balance to maximize muscle growth and fat burning. Strength endurance: This is another way of referring to hybrid training routines that combine both strength and endurance activities. Type-1: The Type-I muscle fiber is known as a slow-twitch (ST) . meaning that it contracts slowly. These fibers are resistant to fatigue but not as resistant as Type-I fibers. G-flux: G-flux is short for the term “energy flux.cardio.LeanHybridMuscle. Type-2a: This is a fast-twitch fiber. Slow-twitch fibers also have a high resistance to fatigue.

Red fibers include Type-1 and Type-2a muscle fibers. They are less resistant to fatigue than red fibers. Type-2b fibers are white . the games could be considered forerunners of modern strongman competitions. http://www. Highland games: The Highland games are held at various times throughout the year to celebrate Scottish and Celtic culture. Because they’re somewhat similar. Red fibers: This refers to the slow-twitch muscle fibers that contract slowly and are resistant to fatigue. White fibers: This refers to the fast-twitch muscle fibers that contract faster than red fibers. It is commonly referred to as g-flux. Energy flux (g-flux): This is a concept pioneered by John Berardi. The idea is to increase both your daily calorie intake and calorie burning capacity to achieve a higher level of fat loss and muscle growth. The games began in the Scottish Highlands sometime in the 11th century.All Rights Reserved 68 .LeanHybridMuscle. Some researchers theorize that it may be an uncommitted primitive fiber with the capacity to develop into either a type-2a or a type-1 fiber.Type-2c: This one is interesting—its origins are unknown.

and a macrocycle (multiple weeks). exercises. Micro-Cycle: A micro-cycle consists of one-week of training sessions. Intensity: For the purpose of this book. http://www. Macro-Cycle: A macro-cycle consists of multiple weeks of training sessions. With hybrid workouts we look at time periods from three perspectives—a single training session.LeanHybridMuscle.Volume: Volume is the number of sets multiplied by the number of reps per set. This is relative to the person lifting the weight. complexes. Lower intensity would mean using lower weight. Concurrent Periodization: Concurrent means simultaneously and periodization refers to timeframes. High intensity would mean heavier .All Rights Reserved 69 . intensity refers to the amount of weight used. a micro-cycle (one week). If you’re doing a 10 x 10 routine than you’re total volume would be 100 reps. or circuits. Rest Interval: The amount of time that occurs between: sets.

LeanHybridMuscle. http://www. dragging sleds and doing all kinds of exercises that looked like half resistance training and half cardio training. He grinned and it’s no surprise Elliott and I hit it off right away and started doing some workouts together.HOW MIKE AND ELLIOTT TEAMED UP . Anyhow. Elliott is a pro strongman by the way. several months ago I met up with my now good friend Elliott Hulse who is the owner of a warehouse gym in my area called Strength Camp. I started watching some of the workouts he was putting his clients through. I told Elliott I wanted to try some of the “Warrior Training” methods. They weren’t using your typical gym equipment.All Rights Reserved 70 . loading sandbags. This wasn’t like anything I had really seen before. They were carrying odd objects.

It has worked for us and it has worked for others. The fat has been melting off and I’m still maintaining my strength for amateur powerlifting so I think it’s safe to say we’re on to something here. bodybuilding and strongman at this link: http://www. We call this system Lean Hybrid Muscle.All Rights Reserved 71 .com .php http://www.php If you want to maintain the ripped physique you’ve built with this body weight program but would like to add some more strength and muscle size I think the Lean Hybrid Muscle system will make a nice follow up plan for you.’d combine my strength building exercises with his max effort resistance cardio techniques to come up with some pretty sick training sessions. You can learn more about this training style that combines powerlifting.leanhybridmuscle.leanhybridmuscle. so it will probably work for you