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1
MAN OF STEEL
Zach Even-Esh / Jim Smith
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2
MAN OF STEEL
Jim Smith, CSCS / Zach Even-Esh
Copyright © 2010, All Rights Reserved
Underground Strength Coach, LLC / The Diesel Crew, LLC
All rights reserved. No part of this e-book, video or DVD may be reproduced or transmitted in
any form or by any means, electronic or mechanical, including photocopying, recording, or by
any information storage and retrieval system, without the expressed written permission from
Jim Smith or Zach Even-Esh. We have unique tracking codes embedded, designed to detect
illegal distribution of this special report e-book and the download links. Each download is
recorded. Fines start at $150,000 and include a possible prison sentence upon conviction.
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3
Man of Steel
The Ultimate System for Developing Steel Forged Strong As Hell, Ripped Muscles
Copyright © 2010, The Diesel Crew, LLC & Underground Strength, LLC
All Rights Reserved.
Published in the United States by:
The Diesel Crew, LLC
P.O. Box 806, Wyalusing, PA 18853
Underground Strength, LLC
160 Talmadge Rd. Unit D, Edison, NJ 08817
Email:
Smitty - smitty.diesel@gmail.com
Zach - undergroundstrength@gmail.com
Websites:
www.DieselCrew.com
www.zacheven-esh.com
Authors:
Jim Smith
Zach Even-Esh
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4
Disclaimer:
You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.
The information in this manual is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take
full responsibility for their safety and know their limits. Before practicing the exercises in this
manual, be sure that your equipment is well-maintained, and do not take risks beyond your
level of experience, aptitude, training and fitness. 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 physician.
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Accelerated Muscular Development. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a physician.
Don’t perform any exercise unless you have been shown the proper technique by a certified
personal trainer or certified strength and conditioning specialist. Always ask for instruction and
assistance when lifting. Don’t perform any exercise without proper instruction. Always do a
warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your
physician recommends that you don’t use Accelerated Muscular Development, please follow
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Waiver and Release of Liability:
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL OR DVD)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND /
OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE
NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF
ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR
TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT
ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST
THE DIESEL CREW, LLC, JIM SMITH, ZACH EVEN-ESH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY
THE DIESEL CREW, LLC OR UNDERGROUNDSTRENGTHCOACH, LLC.), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES
TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED
WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
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.
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6
Table of Contents
SECTION I: MOS INTRODUCTION
Shocking Truth...................................................................................... 9
Introduction ........................................................................................ 10
How Strength is Built? ......................................................................... 11
What is the Man of Steel Challenge? ..................................................... 13
The Man of Steel Layout ...................................................................... 14
SECTION II: MOS OVERVIEW
Man of Steel – Week 1......................................................................... 17
Man of Steel – Week 2......................................................................... 18
Man of Steel – Week 3......................................................................... 20
Man of Steel – Week 4......................................................................... 21
Man of Steel – Week 5......................................................................... 23
Man of Steel – Week 6......................................................................... 25
Man of Steel – Week 7......................................................................... 27
Man of Steel – Week 8......................................................................... 29
Man of Steel – Week 9......................................................................... 31
Man of Steel – Week 10 ....................................................................... 33
Man of Steel – Week 11 ....................................................................... 34
Man of Steel – Week 12 ....................................................................... 35
Man of Steel – Week 13 ....................................................................... 37
SECTION III: MOS WORKOUTS
Man of Steel Workouts......................................................................... 38
SECTION IV: REFERENCE
Other Products from the Authors .......................................................... 52
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WARNING
Shocking Truth Below
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8
The Shocking Truth
The one shocking secret the guru’s don’t want to tell you is…
If you want to gain muscle, lose weight and get ripped - it takes hard work. They want
you to believe there is a “secret” or an easy way out. I am here to tell you anything
worth achieving is worth working hard for. And you will have to work hard if you want
to build muscle and reach your goals. You’re gonna have to “Earn It”.
You have to be serious about changing your life and you have to be consistent; day in
and day out. Consistency is the key.
95% of other men will NOT make it past the first 2 weeks of this course, let
alone finish The MOS. We expect YOU to be different.
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9
First and foremost...Thank you for investing in The Man of Steel Challenge.
This innovative 12 week guide to changing your workouts and your life forever is unlike
any program you have ever experienced before. Feel free to hit it AGAIN if you
complete ALL 12 weeks with any changes you see fit as you learn more about your
mind and body through this challenge.
Strength training is a way of life and for BOTH of us, it has been a 20 + year journey.
NO lay offs, vacations, time away or any excuses. Over 2 decades from each of us, in
the trenches, and now YOU can benefit from our expertise.
Both of us have dedicated our lives to training and helping others and this passion has
brought us success AND respect. We’ve combined our efforts to create this one-of-a-
kind system to challenge even the most seasoned fitness enthusiast, athlete or non
athlete. What you have here is anything but your run of the mill, cookie cutter program.
We recommend that you track your progress from beginning to end. Here our
recommended methods:
1) Photographs: Take photos every 30 days starting on Day 1. The photos are best
when taken first thing in the morning, in the same place, same lighting and same
clothing. Take photos of your front, back and side as well as a few “posing” shots.
2) Scale: If you’re goal is fat loss your weight will change. Some see drastic weight
loss others gain weight while others remain virtually unchanged. Your body mass will
change though, with regards to how much muscle and fat you carry. You can expect
a loss of fat and a dramatic gain in muscle.
3) Journal: Record your nutrition, daily energy levels and how you feel on a daily
basis. This allows you to see what is or is not working and you can make slight
changes accordingly. The Journal is one of the most underused, undervalued and
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10overlooked “success tools” and you should make it happen. All you need is a small
notebook and a pen.
How is Strength and Muscle Built?
It is built with hard work, consistency and time “under the bar”. “Hard work” is tough to
define, but let’s be honest, we BOTH know that Hard Work won’t allow you any time to
check your hair in the mirror, text your buddies or hang out with friends.
You’re in the gym to attack, get the job done and get out. Anything more is a waste of
time.
There is no substitute for hard work, regardless of what the TV commercials and
magazines tell you.
We’re not talking about using machines, doing tricep kick backs or purchasing the latest
fitness gadget on TV. We’re talking about grinding through workouts with barbells,
dumbbells, kettlebells, calesthenics, bodyweight exercises and “real world” training.
With each workout and as you progress through the weeks, you must increase the
intensity. Intensity can be measured in sets, reps, speed of movement, rest periods
and load (ie. amount of weight lifted).
If you increase the intensity, you’re body will
adapt. It is that simple. If you lift more
weight, you will get stronger. If you increase
your sets and reps, you will become
conditioned and add muscle. In a nut shell,
you need to break records as often as possible
during your workouts and you must use the
right exercises.
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11Your workouts have to include compound, multi-joint exercises like:
Power Clean & Press
Bench Press
Military Press
Deadlifts
Back Squats
Front Squats
Pull-ups
Chin-ups
These are the exercises (and their variations) that give you the most bang for your
buck. The MOS challenge is built on these exercises and they will help build YOU into a
Man of Steel.
We also included a solid template for the workouts. It includes a good
warm-up, rehab exercises and these core exercises. Do NOT skip the warm up,
core and prehab / rehab movements no matter how busy you may be. If you aren’t
healthy your workouts will be compromised.
As you progress, you can substitute various implements for the conventional barbell
(BB) and dumbbell (DB) exercises. For example towels, axles, sandbags can be
substituted for barbells and kettlebells (KB) can be substituted for dumbbells.
This is completely your choice, but, our recommendation is to go through ALL 12 weeks
as outlined. If you decide to return to the program again yet want to use some of the
“odd objects” or more weight; go for it.
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12What is the Man of Steel Challenge?
The Man of Steel Challenge (MOS) was created for the rare and few individuals who
wanted to change their life and stand out in a crowd. For a rare breed of fitness
enthusiasts and risk takers that want to be WELL above average. The MOS Challenge is
for those who want to take on a challenge that many would not complete.
As you progress through each workout, each challenge and each week of The MOS
Challenge, you will begin to realize that The Man of Steel Challenge is a journey, not a
finite quest. Each time you complete the challenge, you can go to the next level.
One way to do this is to add weight to the primary and supplemental exercises in each
workout or each MOS weekly challenge. Each time you complete one level you will
advance to another MOS level, both physically and mentally.
MOS Level Primary Exercises
Primary / Supplemental Exercises / Weekly Challenge
Man of Steel Challenge
Upper Body Movement – Starting Weight
Level 1 (MOS1)
Lower Body Movement – Starting Weight
Primary / Supplemental Exercises / Weekly Challenge
Man of Steel Challenge
Upper Body Movement – Starting Weight + 5 lbs
Level 2 (MOS2)
Lower Body Movement – Starting Weight + 10 lbs
Primary / Supplemental Exercises / Weekly Challenge
Man of Steel Challenge
Upper Body Movement – Starting Weight + 10 lbs
Level 3 (MOS3)
Lower Body Movement – Starting Weight + 20 lbs
Primary / Supplemental Exercises / Weekly Challenge
Man of Steel Challenge
Upper Body Movement – Starting Weight + 15 lbs
Level 4 (MOS4)
Lower Body Movement – Starting Weight + 30 lbs
Primary / Supplemental Exercises / Weekly Challenge
Man of Steel Challenge
Upper Body Movement – Starting Weight + 20 lbs
Level 5 (MOS5)
Lower Body Movement – Starting Weight + 40 lbs
MOS Levels of Progression (Table)
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13As the challenge continues onward and upward you will continue your quest. The quest
to be different and stand above the rest. To do so you must dominate and conquer
each workout and each challenge of the week. NO excuses.
The Man of Steel Challenge Layout
The MOS challenge is setup in weekly workouts with a challenge of the week. Over the
course of 13 weeks, the workouts and challenges get harder and harder. Each week
you will focus on a different training methodology. One week might focus on dumbbells
and the next week could focus on combining several different implements.
Here is how the Man of Steel Challenge is structured:
Week 1 Workout: Soft Tissue / Warm-up
Challenge: 100 burpees under 15 minutes
Week 2 Workout: Bodyweight Training
Challenge: 50 pull-ups under 10 minutes
Week 3 Workout: Dumbbell Training
Challenge: DB Lunges with 20% of BW, 100 yards under 3 minutes
Week 4 Workout: Barbell Training
Challenge: 40 Clean & Press with 50% of BW under 5 minutes
Week 5 Workout: Fusion Workout 1
Challenge: Deadlift with 80% of your 1RM, one rep per minute for 30
minutes
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14Week 6 Workout: Kettlebell Training
Challenge: Double KB Clean, Squat & Press x 50 Reps Under 8 Minutes
(Under 200 lb Male use 36 lbs, Over 200 lb Male use 44 lbs)
Week 7 Workout: Grip Training
Challenge: COC (Captain of Crush) Trainer or #1 Gripper x 50 ea. hand
Under 4 minutes
Week 8 Workout: Superhero Workout 1
Challenge: DB or KB Farmer Walk 40% Bodyweight in ea. hand x 400
meters Under 5 Minutes
Week 9 Workout: Fusion Workout 2
Challenge: BB Floor Press 75 % Bodyweight x 25 Reps Under 5 Minutes
Week 10 Workout: Superhero Workout 2
Challenge: BB Squat x Bodyweight x 25 Reps Under 5 Minutes
Week 11 Workout: Superhero Workout 3
Challenge: Bear Crawl x 400 Meters Under 4 Minutes
Week 12 Workout: Top Rehab Exercises
Challenge: Burpee into Pull-up – 50 reps in 10 minutes
Week 13 Workout: Gymnastic Ring Training
Challenge: 50 Ring Dips Under 6 Minutes or 75 Regular Dips
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15MAN OF STEEL
OVERVIEW
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16MOS - Week 1
Soft-tissue / Warm-up
In Week 1 we discuss the importance of a quality, thorough
warm-up. The MOS warm-up includes self-myofascial
release (SMR) or in simple terms, exercises to break down
scar tissue in the muscles and prep the body to be more
supple for training, as well as movements that prepare the
body for battle. You can’t just walk into the gym and start
moving heavy weights without a thorough warm up. You’ll
be setting yourself up for injury. You have to increase your body temperature and
charge the central nervous system (CNS) so that when you hit your first set you’re
ready to go both physically and mentally. In a nut shell, NEVER skip the warm up.
Exercises of the Week
Soft-Tissue / Warm-up Exercises
Medicine Ball Rolling Inverted Rows
Medicine Ball Rolling +
Inverted Scapular Retractions
Bodyweight Movements
Hamstring Stretch Face Pulls
Striders Band Pull Aparts
Lunge and Reach Multiple Angle Band Pull Aparts
Glute Stretch Shoulder Tractioning
Push‐ups Shoulder Mobility Twists
Reverse Inch Worm Push‐ups Plus
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17MOS - Week 2
Bodyweight Training
Bodyweight exercises, calisthenics and
gymnastic movements start as a child
when you’re running around at the park,
playing various sports and just playing
outside, you just never realized how
effective all your “playing” was.
As we grow older, we lose this free
movement (aka playing) and our bodies
start to get “locked up” and inflexible. A
good workout program should re-introduce these movements to help you move better
and feel better in your everyday life. It will also improve your performance in the gym
or on the playing field.
The bodyweight movements can be performed anywhere so if you’re away on business
or for any other reason, you can always revert back to your week of Bodyweight
workouts and get a kick ass workout in. NO excuses.
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18Exercises of the Week
Bodyweight Exercises
Squat Jumps Reverse Lunges
Lunge Jumps Inverted Rows
Inverted Side to Side Rows Pull‐ups
Beyond the Range Push‐ups Pull‐ups ‐ Multiple Grips
Band Assisted Pull‐ups Planks
Mountain Climber Planks
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19MOS - Week 3
Dumbbell Training
Dumbbell training, unlike conventional barbell
training, will force your body to brace and
improve your balance. You can also turn
your hands, elbows, shoulder joints into more
favorable positions to avoid uncomfortable
positions that perhaps you are unable to
move in with a barbell which locks you into a
fixed position.
You can still train extremely heavy with dumbbells and if you’re training at home, they
are very space efficient and can be stored in a corner, against a wall, under a bed, etc.
Exercises of the Week
Dumbbell Exercises
DB Clean DB Clean & Press
DB Clean & Push Press DB Snatch
DB Floor Press DB One Arm Floor Press
DB Alternating Floor Press DB Deadlift
DB Step‐ups DB Walking Lunges
DB Farmers Walks DB Romanian Deadlifts (RDL's)
DB Sumo RDL's DB Overhead Farmers Walk
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20MOS - Week 4
Barbell Training
Heavy barbell training will put on slabs of muscle. The
Barbell has and always will be the KING of the weight room.
The movements you’ll be performing with a Barbell will likely
get you some strange looks at the gym as well as cry baby
“personal trainers” telling you that you’ll hurt yourself and
you should go back to sitting on a machine while watching
TV.
DON’T listen to them. Packing on muscle will come
faster than a run away freight train if you stick to our
program as prescribed.
On the flip side, it is easy to get carried away and focus on moving a heavier barbell
with less than optimal form. Always stick to technique first and intensity right behind.
Do not compromise technique for more weight.
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21Exercises of the Week
Barbell Exercises
Full Squats Sumo Deadlifts
Conventional Deadlifts Bench Press
Power Clean & Press Military Press
Floor Press Suitcase Deadlift
Landmine Locked Knee Ups
Sprinter Sit‐ups
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22MOS - Week 5
Fusion Workout
The Fusion Workout is a powerful combination of exercises
that define the MOS challenge. This is where we blend
various tools and methods to develop a blend of strength,
muscle, speed, athleticism and conditioning.
This is the style of training that will REALLY push your mind
and body to the limit as well as stoking your metabolism.
We’ve built your foundation with the bodyweight, barbell and
dumbbell basics, well, now it’s time to start pushing the
envelope. Make sure you continue to track your progress with
photos, BIG changes are gonna start happening during this
time.
Also, as you move through the Fusion workout, make sure you keep your intensity on
10. You will be hitting some serious exercises and each one requires your complete
focus and attention. Remember, form breaks down under fatigue.
So you have to focus on form to ensure you get the most out of each exercise.
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23Exercises of the Week
Fusion Workout Exercises
Barbell Clean & Press
Burpee + Pull‐up
Dips
Towel DB Curls
Bodyweight Walkouts
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24MOS - Week 6
Kettlebell Training
Kettlebell training will take your training and body to a
new level. With its offset center of mass (COM) and it
versatility, kettlebells are one of the essential and
most effective muscle building, strength building and
fat burning weapons in your toolbox. The cool thing
about kettlebells is that you can flow from one
exercise to the other without stopping. Coordination,
conditioning, power endurance and savage grip
strength is developed with kettlebells.
If you’ve ever found yourself bored of using barbells
and dumbbells then you can expect Kettlebells to
ignite new fire and results into your program. I’ve seen Kettlebells in every commercial
health club and gym I’ve come across so there should be NO problem getting them into
your MOS workouts.
If you train at home and want to pick up some Kettlebells simply click HERE.
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25Exercises of the Week
Kettlebell Exercises
KB Swings KB Cleans
KB Press KB Clean & Press
KB Clean & Push Press KB Goblet Squat
Double KB Clean & Squat Double KB Clean / Squat / Press
Renegade Rows
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26MOS - Week 7
Grip Training
The five components of Grip: crush, pinch,
support, wrist postures and hand health must be
regularly incorporated into your workout.
Strong hands define the man and everything you do in
the gym is dependent upon your grip strength.
Weak Hands = Weak Man
Holding a heavy barbell or doing high rep kettlebell
swings can’t be done without serious levels of grip
strength. If your hands are weak you are limiting your
true potential to gain muscle and strength.
Don’t treat your grip workouts as a small side show, instead, attack them aggressively
at the end of your workouts and watch the positive impact it will have in ALL other
areas of your workouts. Not to mention, it’s damn cool having a pair of jacked up
forearms showing when you’re out and about wearing a T Shirt. Your added grip
training will also have a positive effect on making your biceps bigger. You can expect to
start stretching those shirt sleeves soon enough!
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27Exercises of the Week
Grip Exercises
Plate Pinch 2 Hand Plate Pinch
Dynamic Plate Pinch Around the Worlds
DB Hex Holds Dynamic Hex Holds
No Set Gripper Closes Heavy Rack Holds
Plate Crushes Hanging Knee Raise
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28MOS - Week 8
Superhero Workout
The Superhero Workout is going to challenge you
physically and mentally to a whole new level. You’ll
be using advanced strength and muscle building
movements to shock your body into new gains of
strength and muscle.
I’m sure the other leg extension fans who spend half
their workout on their cell phone will be shocked as
well. These workouts also allow you to display your
prowess and ability to dominate the gym with your
newfound strength.
Movements such as the 1 Arm DB Bench were
inspired by Coach Ethan Reeve, who is currently The Head S & C Coach at Wake Forest.
He told me stories of some of his guys performing the one arm DB Bench with
Dumbbells weighing 150-170 lbs for sets of 10 reps! THAT should motivate you to push
for heavy weight AND high reps on this exercise!
Other exercises such as The BB Burpee + Push Up + Clean & Press were derived from
workouts we put together for our combat athletes.
Your strength and muscle will skyrocket and this the time when YOU truly
begin feeling like a Man of Steel!
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29Exercises of the Week
Superhero Workout Exercises
Burpee / Push‐up / Power / Clean
One Arm DB Flat Bench
One Arm DB Rows
Farmers Walks
Tabata Jump Ropes
Hanging Leg Raises
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30MOS - Week 9
Fusion Workout 2
Your second Fusion Workout is again
stepping up the intensity. Combining
several different movements, this full
body workout will be your first
workout of the week.
This Fusion Workout is a unique
blend of powerlifting movements,
conditioning and calisthenics and of
course a NASTY Kettlebell complex, guaranteed to smoke you!
If you wanna see more results with leaning out in connection with these workouts, I
suggest you monitor your carb intake. Lower your consumption of carbs and replace
them with salads, unlimited green veggies and some fruits.
Your proteins should be derived from lean meat sources such as various fish, steak,
chicken, turkey, etc unless you are a vegetarian or vegan.
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31Exercises of the Week
Fusion Workout 2 Exercises
Sumo Deadlifts
Barbell Floor Press
KB Clean / Squat / Press ‐ Various Presses (Alt,
Dbl, See Saw)
Inverted Bodyweight Rows
Medicine Ball Mountain Climbers / Push‐ups
Windshield Wipers
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32MOS - Week 10
Superhero Workout 2
Superhero Workout # 2 is jam packed
with some of the most serious muscle and
strength building movements known to
mankind! You WILL be sore from these
workouts so on your “off” days we
suggest you perform the warm up to put
blood back in the muscle and help
alleviate some soreness.
Don’t be afraid to treat yourself well by
getting a massage, and / or using a hot tub and sauna for short periods of time, all of
which aid in recovery. If you recover better from workout you will get stronger and
more muscular. Don’t take your rest lightly. If you can sleep 8 hours ea. night, do it! If
you can sneak a nap in here and there, do it!
Exercises of the Week
Superhero Workout 2 Exercises
Barbell Clean & Press Barbell Deadlifts
Barbell Squat Overhead Medicine Ball Slams
Barbell Backward Lunge Overhead Rotational Medicine
Ball Slams
Barbell Bent Over Rows Barbell Shrugs
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33MOS - Week 11
Superhero Workout 3
This week’s Superhero Workout is jam packed with athletic movements, animal
based movements and power movements. On paper, these workouts might look easy,
but those are the workouts you gotta watch out for :)
Training for athleticism works your entire body as opposed to sitting on machines,
isolating muscles and not engaging your body as a unit. These workouts will likely
shock your muscles into new growth and fat loss, and, they may also shock those in the
gym.
Prepare to get kicked out of your gym soon enough :)
Exercises of the Week
Superhero Workout 3 Exercises
Plyometric Jumps / Hops
Bear Crawls
DB Chain ‐ DB Snatch / DB Push Press / DB Clean &
Press
Split Stance Rotational Medicine Ball Throws
Straight Leg Overhead Sit‐ups
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34MOS - Week 12
Top Rehab Exercises
Many programs forget one of the most
important components; the rehab exercises.
These are the movements that keep you
healthy and balanced. It is this musculature
balance and activation of the small muscle
groups that allow you to train with each
week and to perform at a high level in life
and or the playing field.
The way I explain this to my clients is that if you’re not healthy you’re worth very little.
I’ve had times where my lower back was injured to the point that changing diapers was
extremely painful. For me, this was an extreme interference with my daily life and BIG
injuries are what force you to look back and reevaluate what is most important.
Your health is MOST important. Don’t fear taking a light week of training here and there
and focusing on the outlined prehab / rehab drills and using only bodyweight exercises.
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35Exercises of the Week
Top Rehab Exercises
Hip Flexor Stretch Lying Knee Rotations
Lying Hip Crossovers Glute Bridges
One Leg Glute Bridges Supermans
Birddogs Rotator Y
Rotator T Rotator W
Rotator L Rotator L + Rotation
Push‐ups Plus Figure 8 Walks
TKE's ‐ Variation 1 TKE's ‐ Variation 2
Quad Flexes + Knee Extension Ankle ‐ Banded Eversion / Inversion
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36MOS - Week 13 – BONUS WEEK
Gymnastic Ring Training
Gymnastics rings are another versatile training
tool, one which you can take with you to the
gym if they don’t have them available, or, use
them for your playground workouts. If you’re a
member of a local gym it’s a great idea to take a
day of training outdoors using just your
bodyweight and natural surroundings.
Set up your rings and mix in other animal movements such as sprints, bear crawls,
jumps on and over obstacles or park benches. The rings will give your upper body and
core a workout unlike any other training tool. They are also a great tool to bring with
you while on vacation or traveling as you can fit them in a small bag easily.
Exercises of the Week
Gymnastic Ring Training
Push‐ups Flyes
Pike Ups / Roll Outs Face Pull / Scarecrows
Pike Ups + Push‐ups Recline Rows
Dips Tricep Extensions
Curls Reverse Curls
Alternating Leg Lifts / Knee Ups Pull‐up Variation 1 and 2
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37MAN OF STEEL
WORKOUTS
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38MAN OF STEEL - Week 1
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec
30-60 sec 30-60 sec
Foam Roller – Whole Foam Roller – Whole each Foam Roller – Whole
each targeted each targeted
Body Body targeted Body
area area
area
10 reps each
Lunges and Reach / 10 each leg / Hamstring Stretch / 10 each leg Multiple Angle Band
angle / 10 each
Glute Stretch 10 each leg Reverse Inch Work / 10 reps Pull Aparts / Striders
leg
Band Pull Aparts /
Push-ups / Push-ups 2x20 / 10 Inverted Rows /
2x20 / 2x20 Shoulder Mobility 2x15 / 2x20
Plus each way Push-ups
Twists
1) BW Squats 1) BW Walking 3 x 15 ea.
3 x 33 1) Squats 2 x 50 Reps
Lunges leg
2) Neutral Grip Push 3 x Max
3 x Max 2) Parallel Bar Dips 2) Walking Lunges 2 x 1 Minute
Ups Reps
3) Mixed Grip Pull Ups
3 x Max 3A) Push Ups on
(recline rows if 4 x Max 3) Recline Rows 3 x Max Reps
Reps Medicine Ball
necessary)
5 Minutes: 45
4) Feet Elevated Push 3B) Pull Up Iso Hold
4) Jump Rope sec work / 15 50 Total 3 x Max Time
Ups (Hold Top Position)
sec rest
5A) Plank 3 x 30 seconds 5) Band Pull Aparts 100 Total 4) Sprinters Sit Ups 3 x 20 Reps
5B) Dip Bar Knee 5 x 100’
3 x 12 reps 6) Hanging Leg Raise 20 Total 5) Sprints
Raises
3 Attempts As
3 x ALAP (As 3 x ALAP (As
2 Hand Plate Pinch Many Times
Long As Hex DB Holds Long As Around the Worlds
Around As
Possible) Possible)
Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 1 Challenge:
100 burpees under 15 minutes
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39MAN OF STEEL - Week 2
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec
30-60 sec 30-60 sec
Foam Roller – Whole Foam Roller – Whole each Foam Roller – Whole
each targeted each targeted
Body Body targeted Body
area area
area
10 reps each
Lunges and Reach / 10 each leg / Hamstring Stretch / 10 each leg Multiple Angle Band
angle / 10
Glute Stretch 10 each leg Reverse Inch Work / 10 reps Pull Aparts / Striders
each leg
Band Pull Aparts /
Push-ups / Push-ups 2x20 / 10 Inverted Rows / Push-
2x20 / 2x20 Shoulder Mobility 2x15 / 2x20
Plus each way ups
Twists
1A) Squat Jumps 4 x 10 1) Run 1/2 Mile 1A) Hindu Push Ups 20, 15, 10
1B) Beyond Range 2A) Mixed Grip Pull
4 x 10 5 x Max 1B) Recline Row 20, 15, 10
Push Ups Ups
5 x SubMax
1C) Lunge Jumps 4 x 10 2B) Dips (Leave 2 2) Jump Rope 250 Reps
reps in tank)
1D) Inverted Side to 3A) Squats 20, 15, 10
4 x 10 3A) Reverse Lunges 3 x 10 ea.
Side Rows 3B) Mountain Climbers 20, 15, 10
250 Reps
2) Plank 2 x 1 minute 3B) Forward Lunges 3 x 10 ea. 4) Jump Rope
4 Minutes: 20
5A) Hanging Leg Raise 3 x 8 reps
3) Jump Rope Tabata sec. work / 10 4) Run 1/4 Mile
5B) Plank 3x1 min
sec. rest
3 Attempts As
3 x ALAP (As 3 x ALAP (As
2 Hand Plate Pinch Many Times
Long As Hex DB Holds Long As Around the Worlds
Around As
Possible) Possible)
Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 2 Challenge:
50 pull-ups under 10 minutes
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40MAN OF STEEL - Week 3
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec 30-60 sec
30-60 sec
Foam Roller – Whole each Foam Roller – Whole each Foam Roller – Whole
each
Body targeted Body targeted Body
targeted area
area area
Shoulder Tractioning / 3 x various Glute Stretch /
Push-ups / Inverted 5 / 10 / 10
Inverted Scapular each arm / 2x30 / 2x20 Hamstring Stretch /
Rows each leg
Retractions 2x15 Lunge and Reach
Bodyweight Squats / 2x20 / 10 Jumping Jacks / Bodyweight Squats /
50 / 10 2x20 / 2x30
Lunge and Reach each leg Burpees Push-ups
1) DB Farmer Walk 3 x 100’ 1) 1 Arm Snatch 5 x 5 reps 1A) Sumo RDL 4 x 6 reps
2A) DB Alternate Floor
3 x 10
Press 2) 1 Arm Push Press 3 x 5 reps 1B) RDL 4 x 6 Reps
3x15
2B) 1 Arm DB Rows
3) DB Farmer Walk 2) 1 Arm DB Clean &
2 x 100’ 3) DB Step Ups 4 x 10 ea. 3 x 6 reps
Press
3 x 12 reps 4) DB Overhead
4A) Walking DB Lunges 4 x 50’ 3) DB Farmer Walk 2 x 100’
ea. Farmer Walks
30 Total 4) DB Overhead Farmer
4B) DB RDL 3 x 6 reps 5) Dip Bar Leg Raises 2 x 50’
Reps Walks
1 x 25 reps
40 Total 2 x 60
5) Hanging Leg Raises 6) Plank 5) Walking DB Lunges ea. leg
Reps seconds
100 total 3xALAP (As 100 total
High Rep No Set Gripper Heavy Barbell Rack High Rep No Set
reps each Long As reps each
Closes Holds Gripper Closes
hand Possible) hand
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 3 Challenge:
DB Lunges with 20% of BW, 100 yards under 3 minutes
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41MAN OF STEEL - Week 4
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec 30-60 sec 30-60 sec
Foam Roller – Whole each Foam Roller – Whole each Foam Roller – Whole each
Body targeted Body targeted Body targeted
area area area
Shoulder Tractioning / 3 x various Glute Stretch /
Push-ups / Inverted 5 / 10 / 10
Inverted Scapular each arm / 2x30 / 2x20 Hamstring Stretch /
Rows each leg
Retractions 2x15 Lunge and Reach
Bodyweight Squats / 2x20 / 10 Jumping Jacks / Bodyweight Squats /
50 / 10 2x20 / 2x30
Lunge and Reach each leg Burpees Push-ups
Work up to Work up to
1) Squats 2 Heavy 1) Power Clean & Reps x 10, 2 Heavy
1) Deadlift
Sets x 4 - 6 Press 8, 6, 4, 2 Sets x 4 - 6
reps reps
Work up to Work up to
2 Heavy Reps x 10, 2 Heavy
2) Bench Press 2) Floor Press 2) Bench Press
Sets x 4 - 6 8, 6, 4, 2 Sets x 4 - 6
reps reps
Work up to
2 Heavy 1 Light Set x
3) Military Press 3A) Sprinter Sit Ups 2 x 20 3) Deadlift
Sets x 4 - 6 20 Reps
reps
1 x 10 reps 1 Light Set x
4) Suit Case Deadlift 3B) Leg raises 2 x 20 4) Bench Press
ea. side 20 Reps
5) LandMine 3 x 12 reps
3 Attempts
3 x ALAP (As 3 x ALAP (As As Many
2 Hand Plate Pinch Long As Hex DB Holds Long As Around the Worlds Times
Possible) Possible) Around As
Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 4 Challenge:
40 Clean & Press with 50% of BW under 5 minutes
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42MAN OF STEEL - Week 5
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
FUSION WORKOUT
30-60 sec
30-60 sec 30-60 sec
Foam Roller – Whole each Foam Roller – Whole
Foam Roller – Whole each each targeted
Body targeted Body
Body targeted area
area
area
10 each leg 10 reps each
Lunges and Reach / Glute Hamstring Stretch / 10 each leg Multiple Angle Band
/ 10 each angle / 10
Stretch Reverse Inch Work / 10 reps Pull Aparts / Striders
leg each leg
Band Pull Aparts /
2x20 / 10 Inverted Rows / Push-
Push-ups / Push-ups Plus 2x20 / 2x20 Shoulder Mobility 2x15 / 2x20
each way ups
Twists
5 minutes: 30
Reps x 2, 5, 1) Bodyweight Walk
1) Barbell Clean & Press 1) Burpee + Pull Up 30 Total sec. work / 30
8, 10, 8, 5, 2 Outs
sec. rest
2A) Recline Rows
4 x 6-10 5 x Max Reps
2) Burpee into Pull-up 3 x 12 2) Barbell Floor Press 2B) Dumbbell Floor
reps 5 x 8-12 Reps
Press
2 reps on the
3A) Towel Dumbbell 3 x 8-12
3A) Dumbbell Deadlift 5 x 5 reps 3) Deadlift minute for 5
Curls Reps
minutes
3B) Triceps PushDown
3 x 15-25 3B) Dumbbell Reverse 5 x 5 reps 3 x 6 reps
with Band or Cable 4) Towel DB Curls
2x15 Lunges ea. HEAVY
3C) Bodyweight Walkouts
4) 1/2 Mile Run 4) Run 1/2 Mile 5) Run 1/2 Mile
100 total 3xALAP (As
High Rep No Set Gripper Heavy Barbell Rack High Rep No Set 100 total reps
reps each Long As
Closes Holds Gripper Closes each hand
hand Possible)
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 5 Challenge:
BB Deadlift with 80% of your 1RM, one rep per minute
for 30 minutes
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43MAN OF STEEL - Week 6
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec 30-60 sec
30-60 sec
Foam Roller – Whole each Foam Roller – Whole each Foam Roller – Whole
each
Body targeted Body targeted Body
targeted area
area area
10 each leg 10 reps each
Lunges and Reach / Glute Hamstring Stretch / 10 each leg Multiple Angle Band Pull
/ 10 each angle / 10
Stretch Reverse Inch Work / 10 reps Aparts / Striders
leg each leg
Band Pull Aparts /
Push-ups / Push-ups Plus 2x20 / 10 Inverted Rows / Push-
2x20 / 2x20 Shoulder Mobility 2x15 / 2x20
each way ups
Twists
5 x 5 (NO
1) 1 Arm KB (or DB) 1) 1 Arm Snatch + 1) Double KB Push
rest between 5x5 6 x 6 reps
Clean & Press Press Combo Press
hands)
4 x 6 ea.
2) Renegade Row + Push 2) Clean, Squat & Reps x 10, 30 Reps
arm / 12 2) Mixed Grip Pull Ups
Up Combo Press 8, 6, 4, 2 Total
push ups
3) KB (or DB) Goblet x 20, 15, 10, 3A) Double Overhead 30 Reps
2 x 50’ 3) Recline Row
Squats 5 Walk Total
4 Minutes:
20 sec. work 4) KB Rack Lunges
4) Tabata KB Swings 3B) Double Rack Walk 2 x 50’ 2 x 10 ea.
/ 10 sec. (hold KBs in Rack)
rest
5) KB Farmer Walk
3C) Double Farmer
5) KB Farmer Walks 3 x 150’ 2 x 50’ Lunges (hold KBs at 2 x 10 ea.
Walk
sides)
5 Minutes:
4) Any Leg Raise 40 Reps 30 sec. work
6) KB Swings
Variation Total / 30 sec. rest
100 total
Heavy DB Holds at Side High Rep No Set Heavy DB Holds at Side
3 x ALAP reps each 3 x ALAP
Gripper Closes
hand
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 6 Challenge:
Double KB (or DB) Clean, Squat & Press x 50 Reps Under
8 Minutes (Under 200 lb Male use 36 lbs, Over 200 lb Male use 44 lbs)
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44MAN OF STEEL - Week 7
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec 30-60 sec 30-60 sec
Foam Roller – Whole each Foam Roller – Whole each Foam Roller – Whole each
Body targeted Body targeted Body targeted
area area area
Shoulder Tractioning / 3 x various Glute Stretch /
Push-ups / Inverted 5 / 10 / 10
Inverted Scapular each arm / 2x30 / 2x20 Hamstring Stretch /
Rows each leg
Retractions 2x15 Lunge and Reach
Bodyweight Squats / 2x20 / 10 Jumping Jacks / Bodyweight Squats /
50 / 10 2x20 / 2x30
Lunge and Reach each leg Burpees Push-ups
1) Alternating DB
1) Deadlifts 4x8 3 x 10 1) Squats 4 x 10
Bench Press
2A) Barbell Landmines 3x15 2) 2 DB Clean & Press 4x8 2A) DB Lunges 8 x 3 reps
3) Alternating DB
2B) Pull-ups 3 x Max 3x10 2B) DB Posterior Flyes 8 x 3 reps
Bent Over Rows
4) Burpee Push-up 3A) DB Renegade Rows 3x8
3) DB RDL’s 3 x 15 3 x 10
into Pull-up 3B) Hanging Leg Lifts 3 x 10
Max
4) Plank Mountain
3 x 25 5) Run 1/2 Mile 4) DB Farmer Walks Distance in
ClimbersSquat Jumps
5 Minutes
3 Attempts
3 x ALAP (As 3 x ALAP (As As Many
2 Hand Plate Pinch Long As Hex DB Holds Long As Around the Worlds Times
Possible) Possible) Around As
Possible
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 7 Challenge:
COC (Captain of Crush) Trainer or #1 Gripper x 50 reps
each hand in under 4 minutes
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45MAN OF STEEL - Week 8
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
SUPERHERO WORKOUT
30-60 sec 30-60 sec
30-60 sec Foam Roller – Whole each Foam Roller – Whole each
Roller – Whole Body each Body targeted Body targeted
targeted area area
area
Shoulder Tractioning / 3 x various Glute Stretch /
Push-ups / Inverted 5 / 10 / 10
Inverted Scapular each arm / 2x30 / 2x20 Hamstring Stretch /
Rows each leg
Retractions 2x15 Lunge and Reach
Bodyweight Squats / 2x20 / 10 Jumping Jacks / Bodyweight Squats /
50 / 10 2x20 / 2x30
Lunge and Reach each leg Burpees Push-ups
5 Minutes:
1) Burpee + Push Up + 30 seconds 1A) 1 Arm DB Flat 3 x 12. ea.
3 x 10 1) Walking DB Lunges
Power Clean work / 30 Bench leg
seconds rest
2A) Flat Barbell Bench
2) 1 Arm DB Flat Bench 4x12 1B) 1 Arm DB Row 3 x 10 8 x 3 reps
Press
8 x 3 reps
(30 second
3A) 1 Arm DB Rows 3 x 20 2) Barbell Squats 2B) Mixed Grip Chin Ups 8 x 3 reps
rest between
sets)
4 Minutes:
3xMax 20 sec. work 100 Total
3B) DB Farmers Walks 3) Tabata Jump Rope 3) Push Ups
Distance / 10 sec. Reps
rest
20 sec FAST
/ 10 sec Max
4) Tabata Jump Rope MODERATE 4) Run 1/2 Mile 4) DB Farmer Walks Distance in
x Repeat 8 5 Minutes
Times
50 Reps
5) Plank 2 Minutes
4) Hanging Leg Raises Total
Plate Crushes 3-10lb plates
3xmax Dynamic Plate Pinch Heavy Rack Holds 3xALAP
x 3xALAP
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 8 Challenge:
DB or KB Farmer Walk 40% Bodyweight in ea. hand x 400 meters under 5
Minutes
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46MAN OF STEEL - Week 9
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
FUSION WORKOUT
30-60 sec 30-60 sec
30-60 sec
Foam Roller – Whole each Foam Roller – Whole each
Foam Roller – Whole each
Body targeted Body targeted
Body targeted
area area
area
10 each leg 10 reps
Lunges and Reach / Hamstring Stretch / 10 each leg Multiple Angle Band Pull
/ 10 each each angle /
Glute Stretch Reverse Inch Work / 10 reps Aparts / Striders
leg 10 each leg
Band Pull Aparts /
Push-ups / Push-ups 2x20 / 10 Inverted Rows / Push-
2x20 / 2x20 Shoulder Mobility 2x15 / 2x20
Plus each way ups
Twists
1) Sumo Deadlift 1) Double KB Front
8 x 3 reps 4 x 10 Reps 1A) Sumo Deadlift 5 x 5 reps
Squats
2) BB Floor Press 2) BB Burpee, Push
8 x 3 reps 8 x 3 Reps 1B) Power Clean & Press 5 x 5 reps
Up + Clean & Press
3) KB Clean, Squat & Max Reps in 3A) Med Ball Mtn 5 x 30
1C) Reverse Lunge 5 x 5 ea. leg
Press 5 Minutes Climber + Push Up Seconds
3B) Inverse Body 5 x 30
4A) Inverted Rows 3x20 1D) Floor Press 5 x 10 reps
Rows Seconds
4B) Medicine Ball 3 x Max 2A) Dips 3xmax
3x20 4) Windshield Wipers
Mountain Climbers Reps 2B) Inverted Rows 3xmax
4) Run 1/2 Mile Plate Crushes 4xmax 3) Run ½ Mile
Plate Crushes 3xmax 2 Hand Plate Pinch 3xALAP
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 9 Challenge:
BB Floor Press 75 % Bodyweight x 25 Reps under 5
Minutes
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47MAN OF STEEL - Week 10
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
SUPERHERO WORKOUT
30-60 sec 30-60 sec
30-60 sec Foam Roller – Whole each Foam Roller – Whole each
Foam Roller – Whole each Body targeted Body targeted
Body targeted area area
area
10 each leg 10 reps each
Lunges and Reach / Hamstring Stretch / 10 each leg Multiple Angle Band Pull
/ 10 each angle / 10
Glute Stretch Reverse Inch Work / 10 reps Aparts / Striders
leg each leg
Band Pull Aparts /
Push-ups / Push-ups 2x20 / 10 Inverted Rows / Push-
2x20 / 2x20 Shoulder Mobility 2x15 / 2x20
Plus each way ups
Twists
4 x 6 reps
1A) BB Clean & Press 6-8 reps 1) Run 1/2 Mile 1) BB Reverse Lunges
ea. leg
4 x 6 - 10
1B) BB Squat 6-8 reps 2) BB Squats 6 x 4 reps 2A) BB Rows
reps
3A) Mixed Grip Chin 40 Reps 4 x 6 - 10
1C) BB Reverse Lunge 6-8 reps 2B) BB Floor Press
Ups Total reps
3B) Mixed Grip Push 80 Reps
1D) BB Row 6-8 reps 3A) Jump Squats 4 x 10 Reps
Ups Total
1E) BB Shrugs 4A) Medicine Ball
6-8 reps 3 x 10 3B) Dips 4 x 10 Reps
Slams
6-8 reps 4B) Rotational 4 x 10 Reps
1F) BB Deadlift 3 x 10 3C) Mixed Grip Chin Ups
Medicine Ball Slams
REPEAT 3X
2 x 90
2) Run 1 Mile 5) Run 1/2 Mile 4) Plank
seconds
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 10 Challenge:
BB Squat x Bodyweight x 25 Reps under 5 Minutes
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48MAN OF STEEL - Week 11
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
SUPERHERO WORKOUT
30-60 sec
30-60 sec 30-60 sec
Foam Roller – Whole each Foam Roller – Whole
Foam Roller – Whole each each
Body targeted Body
Body targeted targeted area
area
area
Bodyweight Squats / Step-ups on to Bench 10 each leg Bodyweight Squats /
20 / 20 / 10 20 / 20 / 10
Push-ups / Lunge and / Jumping Jacks / / 20 / Push-ups / Lunge and
each leg each leg
Reach Glute Stretch Various Reach
Shoulder Band
Multi-angle Band Pull 10 each Various / 10 Multi-angle Band Pull 10 each
Traction / Shoulder
Apart / DB Posterior angle / 12 / each way / Apart / DB Posterior angle / 12 /
Mobility Twists / DB
Flyes / Lunges 8 each leg 20 Flyes / Lunges 8 each leg
Shrugs
4 Minutes: 4 Minutes:
1) Plyo Jumps Over 2 20 seconds 1) Plyo Jumps Over 3 20 seconds
Benches 1) Jump Rope 5 Minutes
work / 40 Benches work / 40
seconds rest seconds rest
Tabata 4
2) Split Stance Med Ball Minutes: 20
Throws seconds 2) DB Chain 3 Rounds 2) DB Snatch 5 x 5 Reps
work / 10
seconds rest
3A) Inverse Body 4 x Max
3A) Bear Crawl 5 x 50’ 3) Barbell Floor Press 5 x 5 Reps
Rows Reps
3B) Mixed Grip Push 4 x Max
3B) Push Ups 5 x 10 Reps 4) Sumo Deadlift 5 x 2 Reps
Ups Reps
3C) Inverse Body Rows 5 x 10 Reps 4) Run 1 Mile 5) Run 1/2 Mile
4) Straight Leg
3 x 12 Reps
Overhead Sit Ups
4 Minutes:
20 seconds
5) Tabata Jump Rope
work / 10
seconds rest
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 11 Challenge:
Bear Crawl x 400 Meters under 4 Minutes
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49MAN OF STEEL - Week 12
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec 30-60 sec
30-60 sec
Foam Roller – Whole each Foam Roller – Whole each Foam Roller – Whole
each
Body targeted Body targeted Body
targeted area
area area
Rotator Cuff “Y” / Quad Flexes / 10 each leg Rotator Cuff “Y” /
Rotator Cuff “L” / DB 20 / 20 / 20 Jumping Jacks / DB / 30 / 10 Rotator Cuff “L” / DB 20 / 20 / 20
Posterior Flyes Step-ups each leg Posterior Flyes
10 each way
Inverted Scapular 10 each way
Birddogs / TKE’s / / 10 each Birddogs / TKE’s /
Retractions / Push- 15 / 15 / 20 / 10 each leg
Lunges leg / 10 Lunges
ups Plus / Push-ups / 10 each leg
each leg
1) DB Clean / Squat / 1) Heavy Barbell
4x6 4x6 1) Barbell Bench Press 4x6
Press RDL’s
2) Chin-ups + Weight 3x8 2) BB Front Squats 2x20 2) Barbell Shrugs 3x20
50 reps in a
3) Dips few sets as 3A) DB Step-ups 3x8 each leg 3A) DB Floor Press 3x8
possible
100 reps in
4) Banded Tricep
a few sets 3B) Db Military Press 4x10 3B) Db Hammer Curls 4x10
Extensions
as possible
50 reps in a 150 reps in a
4) Band (or Cable)
5) Hanging Leg Lifts 3x10 few sets as 5) Plate Crushes few sets as
Face Pulls
possible possible
6) Run ½ Mile 5) 2 Hand Plate Pinch 3xALAP 6) Run ½ Mile
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 12 Challenge:
Burpee into Pull-up – 50 reps in 10 minutes
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50MAN OF STEEL - Week 13
Full / Day 1 Full / Day 3 Full / Day 5
Target Volume Target Volume Target Volume
30-60 sec 30-60 sec
30-60 sec
Foam Roller – Whole each Foam Roller – Whole each Foam Roller – Whole
each
Body targeted Body targeted Body
targeted area
area area
10 each leg Rotator Cuff “Y” /
Quad Flexes / Jumping Birddogs / Supermans /
/ 30 / 10 Rotator Cuff “L” / DB 20 / 20 / 20 20 / 20 / 20
Jacks / DB Step-ups Glute Bridges
each leg Posterior Flyes
10 each way
Inverted Scapular
Birddogs / TKE’s / / 10 each Rotator “W” / Rotator “L 20 / 20 / 10
Retractions / Push- 15 / 15 / 20
Lunges leg / 10 with Rotation” / Lunges each leg
ups Plus / Push-ups
each leg
1A) DB Bench Press 3x20 1A) 2 DB Squats 4x10 1) BB Deadlifts 4x6
1B) Gymnastic Rings
1B) Gymnastics Rings –
– Pike Ups (or 2) Barbell Clean &
Face Pulls (or cable face 3x12 4x8 3x20
Standing Cable Press
pulls)
Crunches)
60 reps in a
2A) DB Walking
2A) Dips few sets as 3x8 each leg 3A) Band Pull Aparts 3x8
Lunges
possible
2B) Gymnastic Rings
2B) Gymnastics Rings – – Scarecrows (or
3x12 4x10 3B) Chin-ups 4x10
Curls (or cable curls) Band / Cable Face
Pulls)
50 reps in a
3) DB Overhead 3 x max 5) Burpee / Push-up /
3A) Pull-ups 3x10 few sets as
Farmer’s Walks trips Pull-ups Combo
possible
4) Gymnastics Rings –
3B) Gymnastics Rings – 60 reps in a 100 reps in a
Reverse Curls (or EZ 6) Band (or Cable)
Recline Rows (or cable 3x12 few sets as few sets as
Curl Bar Reverse Tricep Extensions
seated rows) possible possible
Curls)
Run ½ Mile Run ½ Mile Run ½ Mile
Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min
Week 13 Challenge:
50 Ring Dips Under 6 Minutes (or 75 Regular Dips)
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51MAN OF STEEL
WORKOUTS
Other Products from the Authors
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52ABOUT JIM SMITH
Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is
certified through the National Strength and Conditioning Association (NSCA) as a
Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences
Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW)
as a Club Coach.
Diesel Crew – www.dieselcrew.com
He dedicates himself to studying, developing and enhancing athletic performance
through the utilization of conventional, non-conventional strength training protocols.
Helping athletes of all skills levels attain their goals and “Achieve Beyond Potential”, Jim is
also a lecturer, author and member of the EliteFTS Q&A Staff. Jim is an expert
contributor for Men’s Fitness and is a member of the Elite Fitness Q/A staff.
OTHER PRODUCTS FROM JIM SMITH
COMBAT CORE ACCELERATED
MUSCULAR
By Jim Smith, cscs
DEVELOPMENT
www.CombatCoreStrength.com
By Jim Smith, cscs
The manual is the essential core training
www.AcceleratedMuscularDevelopment.com
reference for all strength coaches and
fitness professionals. Combat Core
Accelerated Muscular Development
demonstrates advanced torso training
(AMD) is the ONLY complete muscle
strategies for elite athletes and the
building system. AMD provides a step-
manual provides the science and
by-step, easy-to-follow protocol that
anatomy that the exercises are based
“teaches” you how to not only build
upon. slabs of muscle, but also how to
structure your own programs.
CHAOS TRAINING BLUNT FORCE TRAUMA
By Jim Smith By Jim Smith
http://www.dieselcrew.com/manuals.php http://www.dieselcrew.com/mma-
manual-re-released
Bridging the gap from typical strength
training means to sporting execution. The ESSENTIAL reference for training
This monster manual is over 670 pages combat athletes. If you are a MMA
of innovation. Chaos Training is the fighter, you train fighters or you
essential, all encompassing reference for WANT to train like a fighter, BFT is a
all athletic trainers and strength coaches. must have. Weighing in at over 800
pages, it has everything you need to get
www.manofsteel.com stronger, more explosive and obtain an
Copyright ©, Man of Steel, All Rights Reserved elite level of conditioning.
53Underground Strength Coach
Recommended Resources
Here is a list of my favorite web sites, products, training tools and
resources.
Enjoy!
My Blog - Lessons in Lifting, Life, Business and Success!
Underground Strength Coach 30 Day Trial - Private Videos and Membership Forum giving you
inside access to my coaching and advanced training methods as well as unshared info from
industry leaders.
15 Minute Muscle - The training I utilized when the shit hit the fan! Back when I was working
countless hours and trying to squeeze it all in, trying to balance being a husband and father,
working 9 - 5, building a internet business, building and managing my Underground Strength
Gym and STILL training hard and heavy!
If I did it so can you, perfect for the Busy Man.
www.manofsteel.com
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