The Power Building Manual By Wenning Strength

FUNCTIONAL AESTHETICS (Power Building) Manual

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The Bridge Gap Between Powerlifting and Bodybuilding

Table of Contents

Forward. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Chapter 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Chapter 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Chapter 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Chapter 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Workout: Wave 1 . . . . . . . . . . . . . . . . . . . . . . . . 48 Workout: Wave 2 . . . . . . . . . . . . . . . . . . . . . . . 72 Workout: Wave 3 . . . . . . . . . . . . . . . . . . . . . . . 91 Workout: Wave 4 (Option 1) . . . . . . . . . . . . . 109

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Workout: Wave 4 (Option 2) . . . . . . . . . . . . . 127

Foreword This manual was laid out as the bridge gap between bodybuilding aesthetics and starting to develop some powerlifting, strength and speed qualities. This is the second installment of a long-term training cycle that has built its base upon a hypertrophy phase of 12-14 weeks. This 2nd phase will have the benefit of a great workload base from the previous cycle but could be used as a stand-alone cycle as well. We must constantly change the stimulus of the body to achieve new and greater heights. “Do the same thing, expect the same result.” Functional Aesthetics or Power Building is a relatively new term, but I feel it is valid in the current climate that the fitness industry is associated with. In my opinion, the days of poor conditioned, less healthy, and higher body fat athletes are a thing of the past. If we currently look at the most popular strength athletes, most of them carry an exorbitant amount of muscle and little adipose tissue. This manual and program will help guide you in the right direction. 3

Matt Wenning M.S. Sports Biomechanics Multiple world record holder

Wenning’s Introduction to Functional Aesthetics By the year 2015, due to in-depth conversations with Charles Poliquin, I started on my journey of sustaining world-class strength while becoming a leaner and more athletic powerlifter. Charles convinced me that I could have both looks and strength.

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Multiple gold medal winner and well-read in multiple languages, Charles was an innovator to say the least.

During this time, Charles was impressed with my knowledge of speed work, max effort work, and selecting accessories. But, like my thought process, Charles was more interested in my weaknesses, and those deficiencies were not in the gym. They were in the kitchen.

Protein- one of the key factors to food selection and reducing body fat.

In 2014, I was weighing 310 lbs. and eating everything in sight. Nutritional supplements were not in my daily regimen and my thought process was that all the secrets were in the gym… (Which is wrong). Like many of us, my focus was on sets, reps, and the technique of the lifts. Although all of this is crucial for elite performance, it is not the entire picture of needed focus to achieve greatness or longevity. 5

Est. 2011, (312lb). After squatting an 1197lb all time world record I was big and strong. However, healthy was not on the checklist

Fast forward to 2019 (bodyweight 265) and body fat percentage 12.5%

“We are what we eat” is one of the most correct statements made in the fitness industry. Without the proper nutrients, nutrient timing, and correct calorie intake, making muscle and developing strength can be far more difficult. 6

In this manual we are going to cover supplementation instead of diet (find the diet manual on the website, and/or get the vertical diet from Stan Efferding).

The diet manual covers meals, calories, and is an extension of the vertical diet. With that, I have found that I need 17 cal. per 1 lb. of lean mass. This allows great strength and low hunger, as well as lets fat start to melt - that is, if the type of calories is directed to your goals. It is a game of calorie amount and quality.

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Stan's vertical diet is not only simple, but very sustainable. The real secret to the diet is optimal absorption and lack of inflammation, which destroys testosterone and adversely affects water retention. This is how I have balanced my goals of being lean and staying strong. Making the importance of the kitchen as much of a priority as the gym. www.stanefferding.com


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Chapter 1: Supplementation

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There are so many products and so many false claims, how can we select what we need? And what is legit?

In the hypertrophy manual, we covered a lot regarding hypertrophy and fiber types, so if you're interested in that and skeletal muscle anatomy, please refer to that manual. In this manual, I wanted to glance at supplements and its need in any cycle, but especially in power building. As mentioned above, there is no ‘supplementing’ a proper diet, but even with proper nutrient and nutrient timing, it can be difficult to achieve results in our current environmental climate. 9

All Supplements are not Created Equal

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The Food and Drug Administration Does Not Regulate Supplements in the United States

Unfortunately, due to government regulation in the United States, supplements are not FDA regulated and therefore create a huge problem 1. Companies can list ingredients, false claims, and other deceiving information without penalty. This has created hundreds of companies whose sole purpose is profit and marketing. For years, many athletes at the top have turned to companies that operate in countries where their administrations regulate and test supplements that are given to the public. One such country is Canada. There are only a handful of companies in Canada that make supplements because of their tight 1 Tucker, J., Fischer, T., Upjohn, L., Mazzera, D., & Kumar, M. (2018). Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings. JAMA network open, 1(6), e183337. https://doi.org/10.1001/jamanetworkopen.2018.3337

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operating procedures and drug-like precision. This is the reason that all my client’s tactical populations, as well as myself, utilize these companies for our supplement needs. ATP Labs https://www.wenningstrength.com/pages/ supplements Nutridyn https://nutridyn.com Designs for Health https://www.designsforhealth.com These companies were all introduced to me by Charles Poliquin. The results of these products when used in conjunction with eating correctly are nothing short of amazing. After learning of the de-regulation of supplementation in the United States around 1987, the products I use and recommend all come from Canada.

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It is not that Olympic athletes do not use drugs; it’s that their methods are much more dialed-in along with supplementation and blood work. These athletes are highly monitored and every variable is accounted for.

WARNING: Blood work is the only accurate way to diagnose a deficiency within the body. I advise supplements that tend to have little to no side effects if levels are too high. It is recommended to consult a doctor’s advice when utilizing supplements.

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Blood work is crucial for finding deficiencies, hormone imbalances, and other impeding performance issues. Just remember not all doctors are created equal, and most know little about supplements. 12

Now that we have recommended brands using accurate blood work, I would like to go over supplements which I feel are crucial. This mindset will help any block of training be more beneficial.

Top 5 Wenning Supplements With Background and Dosage Recommendations Magnesium Glycinate

Magnesium Glycinate is one of the top supplements for many reasons2. We must remember that if we want to train harder, we need to recover. How well we can rejuvenate has a direct correlation with our ability to train intensely in the gym. Magnesium 2 Steelsmith, Laurie. “A Guide to Different Types of Magnesium: Vitacost Blog.” The Upside by Vitacost.com, 4 Apr. 2018, www.vitacost.com/blog/types-of-magnesium/.

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allows the proper processes of the muscles, heart, and brain. The reason this is number one is that 50% of the people in the United States alone have been found deficient. There has been research showing that insulin response to carbs improves with magnesium combined with glycine. Magnesium calms the brain, allowing deeper and more recovered sleep processes3. Also, magnesium has been shown to help with appetite as well as reduce muscle cramps. So, as you can see, this supplement has a ton of benefits and needs to be a part of your regimen. Dosages have been reported as low as 420 mg. for men and 320 mg. for women, but for most of my clients I recommend 1000 mg. or more in heavy training cycles.

3 Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https:// doi.org/10.3390/nu10121863

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Omega 3 Triglycerides

This is another supplement on the list that has amazing results, in many aspects. EPA and DHA are usually found in fish, as well as some plants and seeds. This supplement is not only needed for function but has great health benefits. On the health side, this supplement can lower triglycerides in the blood as well as lowers the risk of heart disease and stroke4. Along with those benefits, it has been shown to help with insulin resistance (meaning better use of carbs for building muscle). Now, let’s get to the performance aspect. This supplement can help with joint pain which allows harder training cycles. Most of this could be due to

4 Kris-Etherton, P. M., Richter, C. K., Bowen, K. J., Skulas-Ray, A. C., Jackson, K. H., Petersen, K. S., & Harris, W. S. (2019). Recent Clinical Trials Shed New Light on the Cardiovascular Benefits of Omega-3 Fatty Acids. Methodist DeBakey cardiovascular journal, 15(3), 171–178. https://doi.org/10.14797/ mdcj-15-3-171

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lowering inflammation, a common issue with staying constantly sore5.

From what I have seen, usually around 50% of people’s reasons for reduced training comes from joint pain and/or inflammation. Don’t let this slow you down. Be prepared with omega 3 supplementation; because let's face it, we don’t eat enough of it.

I have noticed a huge difference with supplementing with Omega 3 in all these aspects, but as you can see, staying healthy is how you increase performance long term and make real progress. Dosage This is a complicated scenario and depends on why you are using it. I find the minimal dosage should be around 1,000mg, but could be all the way up to around 20,000 mg. I have taken 12-15,000 mg. for four years now with impressive results in both health and reduction of pain. Remember that this dosage is based on a 265 lbs. man, so do the math accordingly. 5 Lau, C. S., Morley, K. D., & Belch, J. J. (1993). Effects of fish oil supplementation on non-steroidal anti-inflammatory drug requirement in patients with mild rheumatoid arthritis--a double-blind placebo controlled study. British journal of rheumatology, 32(11), 982–989. https://doi.org/10.1093/ rheumatology/32.11.982

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Zinc

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Zinc supplementation is a huge factor for building muscle and staying healthy, but for reasons that many may not be aware of6. Zinc is responsible for gene expression, immune function, protein synthesis, and growth, but the body cannot make it by itself. It must be ingested.

6 Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a Gatekeeper of Immune Function. Nutrients, 9(12), 1286. https://doi.org/10.3390/nu9121286

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Trying to build muscle on low testosterone is not easy, and zinc may be the problem.

Low levels of zinc have been associated with low testosterone, one of the major building blocks of muscle development7. Many people may gravitate towards testosterone therapy before even knowing if zinc supplementation may be a viable alternative. Zinc also helps with lowering inflammation, as well as reducing inflammation. This seems to be a key factor for testosterone production, joint health, and organ longevity. Dosage Literature suggests a 30 mg. dosage per day. I have seen upwards of 100 mg. work very well. But as stated above, a proper blood test may be needed for accurate dosage.

7 Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition (Burbank, Los Angeles County, Calif.), 12(5), 344–348. https://doi.org/10.1016/s0899-9007(96)80058-x

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Why these Deficiencies? I’m not certain if researchers know exactly why our bodies can become mineral deficient. I do know, however, that it has been linked to alcohol consumption, toxic chemical environments, antibiotics, and other prescription drug reactions.

The plants we consume as well as the animals we eat, depending on what they’re exposed to throughout their lifetimes, could be causing some of the issues we are seeing with mineral deficiencies as well as poor blood work.

Another less talked about topic is what the animals and plants we eat are exposed to during their lifetimes. Often, they are surrounded by and/or consume herbicides and pesticides, which could be causing the mineral content of the foods we eat to drop to trace levels.

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Curcumin

This root has been used medicinally for thousands of years in many different forms across many different cultures. However, they all did it with the intention of reducing inflammation. If you cannot tell by now, inflammation is a physiological process we want to minimize. Reducing inflammation lowers painful movement and facilitates an increase in the proper hormone production for strength, size, and power8. Curcumin has also been shown to support cardiovascular function, boost liver detoxification, and cognitive function9.

8 Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its' Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092

9 Xu, X. Y., Meng, X., Li, S., Gan, R. Y., Li, Y., & Li, H. B. (2018). Bioactivity, Health Benefits, and Related Molecular Mechanisms of Curcumin: Current Progress, Challenges, and Perspectives. Nutrients, 10(10), 1553. https://doi.org/10.3390/nu10101553

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Protein Supplementation

It has been stated many times throughout the years that athletes need more protein than the general population. This is due to increased metabolic demand. One study found that increasing your protein intake to 2.3g/kg of body weight was significantly better for maintaining lean body mass while trying to lose weight.10 Protein supplementation as an additional snack can help fill the gap in the total amount of protein you consume in a day, especially with our modern busy lifestyles. You may have heard there is an opportune time to consume protein in relation to your workout. The truth is, “total daily energy and protein intake over the long

10 Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and science in sports and exercise, 42(2), 326–337. https://doi.org/10.1249/MSS.0b013e3181b2ef8e

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term play the most crucial dietary roles in facilitating adaptations to exercise.”11

Functional Aesthetics (Power Building): Definition and Explanation of Why This Hybrid Cycle is Especially Important

Back in the 70s, the way to getting bigger was by getting stronger. Now it seems that powerbuilding (a mixture of bodybuilding and powerlifting) is becoming a popular way to think and train.

Strength training has become a widespread way to stay healthy and make progress not only in the gym, 11 Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083

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but on the playing field (in all sports). The start of this phenomenon was in the 70s. People such as Arnold were huge influencers in gaining muscle and making resistance training acceptable in modern society. If we think about it, because Arnold was stronger and more muscular than everyone else in his movies: his punches hit harder, his choke holds were stronger, and his abilities were more superhuman. This, in my mind, created the “stronger is better” mentality. But Arnold was not the start of the strength and muscle craze. There were many other early pioneers that must be recognized in order to get a strong understanding of our fascination with strength training. Mr. Eugen Sandow

Sandow was not only a world-renowned strongman but worked alongside kings and professors to advance the science of strength training.

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I would say that Sandow was one of the first innovators of the powerbuilding thought process. Born In 1867, one of the most interesting things Sandow believed was that strength was a vital part of health and fitness. This was later downplayed, while cardiovascular fitness became king (we know now this was a massive miscalculation, but strength was hidden from the average person as a wellness tool for many years). The awesome attribute Sandow had was strength and aesthetics. He not only looked strong but was powerful too. I would say he is the father of Powerbuilding. FAST FORWARD TO MODERN TIMES In 2003, there were nearly 50 million people claiming to train with free weights, which is up 25% since 1998. Popularity in activities such as CrossFit, strongman, powerlifting, and other strength sports have continuously risen since that time.

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! As we can see in this graph, the popularity in memberships is there, now where is the education?

But the difficult part of this scenario is misinformation and lack of experience and education to a large audience. With the rise of the internet and quick referencing of articles and research, we would assume to have a better solution to complex training issues. Despite that, in my mind, the profession has gotten worse. Why?

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Lack of form, bootcamps and CrossFit classes has taken us 20 years backwards, not that all this is bad, but there are only a handful of coaches that study, educate, and provide solid information.

The teaching of horrible form, quick fixes, fad diets, and selling genetics instead of hard work, consistency, and education has created the issues in the fitness industry today. If we resistance train correctly (meaning cycle in and out exercises), train within our current capacities, and modify when stress, nutrition, and time constraints change, we should reduce our mortality rate and preserve our power output (which has been shown as a longevity predictor for overall health)12.

12 Metter, E. J., Talbot, L. A., Schrager, M., & Conwit, R. A. (2004). Arm-cranking muscle power and arm isometric muscle strength are independent predictors of all-cause mortality in men. Journal of applied physiology (Bethesda, Md. : 1985), 96(2), 814–821. https://doi.org/10.1152/japplphysiol. 00370.2003

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We all get weaker as we age, but our starting point and ability to maintain as much as possible is a massive priority to not becoming dependent on a shaky health care system.

This means keeping muscle mass and retaining power will be crucial as we age. Muscle weaknesses and posture should dictate how we apply these traits.

Functional Aesthetics Powerbuilding: The hybrid form of training that mixes in powerlifting techniques of strength - rapid force production (or speed) with aesthetics and hypertrophy. 27

! Stan Efferding, 54 years old, and the standard of health and strength.

When To Use Power Building Training General population - 50% of your yearly training protocol Now, for the general population, I would recommend that 50% of your training regimen in a yearly cycle 28

should be toward enhancing this type of hybrid protocol. For most people, we would like to work on aesthetics and strength at the same time. This protocol is because we have added more traditional max effort and speed work, which will be more taxing than some other training modalities. If you combine this with eating cleaner at the same time, then you have a comprehensive training plan. So, in brief, yes, you can do this cycle without dieting. However, if aesthetics is a part of your goal, training will only progress so far.

You can gain muscle and loose fat at the same time.

Powerlifters 50-60% of your yearly training protocol

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My great friend Mark Bell, a great example of leaning out while staying world class strong! I think we both figured out that bigger did not always mean better if the weight was not muscle.

Like athletes, the powerbuilding regimen can not only help you create more potential for your strength blocks, but also give you a break from traditional powerlifting training without the loss of your base strength. Therefore, in most of my amateur and professional powerlifting career preseasons, I utilized a system that started to condition me for a peaking phase without losing muscle tissue or my fitness level (GPP).

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If we look at this pyramid, we are making the transition from GPP to SPP, while still maintaining a base of previous training.

Bodybuilders: 40% of your training season or a great off-season protocol when caloric surplus is re-introduced. For bodybuilders, many get stuck in a preparatory mindset for competitions (etc.) This usually suggests that isolated movements are being utilized too often, and compound movements are ignored or reduced. This seems needed due to the caloric deficit required for cutting. But this may not be suited for new growth and potential. Therefore, a program such as this one could allow more progress.

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! Mike O’hearn, the definition of power building. Trains to look amazing, but still stronger than most powerlifters even when dieting. The trick? It is a system of training in the off season similar to this cycle.

Myofibrillar Hypertrophy (Focus of Functional Aesthetics) This type of hypertrophy is the density of the myofibrils. This is the part of the cell that does the contracting. This type of hypertrophy can increase strength and force production, making it much more usable in sports. It is also why it’s a great off-season emphasis for competitive lifters, and off-season bodybuilders to break plateaus. The hypertrophy comes from the actin and myosin contractile proteins increasing in number. This can enhance both strength and size. Consider this type of hypertrophy an increase in (ENGINE) displacement. 32

*More described in Science and Practices of Strength Training by Vladimir Zatsiorsky. Pages 63.

This type of hypertrophy is crucial for recreational lifters, competitive lifters, and bodybuilders alike. As we have noted, myofibrillar hypertrophy makes you stronger, but another key point is that myofibrillar hypertrophy may have a more permanent change on the body.

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If you want density and mass that’s more permanent and functional, Myofibril hypertrophy is the way to go. This training falls more in the 5-8 rep range and may also have some connection to dynamic efforts and the repetition ranges we are going to show in this manual for accessories. Now, if you're trying to be more competitive or an athlete, this rep range and hypertrophy type will be your bread and butter. *More described in Essentials of Strength Training and Conditioning pages 93-96

It is recommended that you have many styles and stimuli of training in your yearly layout and

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mesocycles to optimize all muscle action; as well as aesthetics.

Chapter 2 The Reintroduction to all three Methods Our goal is force production, but how we produce it will vary: We know that force equals mass x acceleration F= m. a. Now, how can we produce a similar force in different ways? Well, let's take a look… We can: F= M. a. As we see the focus is largely on mass (M), and the acceleration is less noticeable13. F= m. A.

13 Zatsiorsky, Vladimir M., et al. Science and Practice of Strength Training. Human Kinetics, 1995. 35

As we see here the focus is (A) or acceleration, and we are focusing on the speed of the bar and not the mass or weight.14 F=m.a. Neither mass nor acceleration is focused over the other.

! Nearly every form of resistance training fall under one of these three areas in some way shape or form.

The Maximal Effort Method This method, when used in higher rep (5+) sets, is a great tool for muscle mass and strength. This method is known for building superior coordination both internally and externally. Max Effort brings about 14 Baechle, Thomas R. Essentials of Strength Training and Conditioning. Human Kinetics, 2016. 36

the best strength potential of the athlete, but not without risk and overtraining concerns. Therefore, we suggest that only 92% or 9-RPE be used in this method of training. One must only push until a technical max is acquired. Going past technical max is not only dangerous but also quite possibly useless. Overtraining can be common using this method; especially when pushing too far in the training sessions or cycles. Since our goal in this manual is to develop hypertrophy along with strength, we will try to find a middle ground of reps in the set to assist in muscle hypertrophy (or reps higher than 1-2-3 per set). In some cycles we will work up to heavy singles to Prime the CNS, then drop down and do sets of 5 with a prescribed percentage (O’hearn Loading). You will see this method can be manipulated in all types of ways to elicit more growth as well as add a shock factor to the muscles. Here are a few examples: A)O’hearn Loading (working up to a heavy single quickly, then doing drop sets with various tempos, and percentages)

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B)

Wave loading (doing sets where the weight is gradually getting heavier with each rep in the same set)

C)Classic 5 rep schemes with varied eccentric speeds to increase time under tension D)Cluster sets, this will force the weights to stay moderate due to the limited rest between each cluster set. (WARNING – PLEASE READ) Some tips for using this method

Oh, damn my elbow! LOL

When using maximal loads, it does not take a rocket scientist to figure out that this method is the most dangerous. Most of these movements were, when performed, using spotters and safe measurements to ensure injury was minimized. Some of these 38

exercises or methods may not be safe when used with improper spotting. 1) Maximal effort does not mean 100% I’m going to let you in on a little secret, I have seen great progress with going close to maximum but not failing for many years. Leave a set in the tank, train to 92% or a 9RPE and watch your lifts keep rising, 100% should be saved for competition or ultra-important PRs (personal bests). 2)Technique is always a massive factor in when to stop (technical max instead of absolute max) Just because you can push through another set does not mean that it is going to help your form. In many cases, pushing through a set or reps with no acknowledgment of form causes poor motor patterns and higher injury rates.

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Most injuries come from poor mechanics, do not reinforce them!

The Dynamic Effort Method The overall goal of this method is to move a given load with the highest bar speed possible, as well as improve rate of force development and explosive strength. To achieve this, the weights must be a low percentage of 1RM. The reason that I believe this is crucial is because your entire muscular system only understands one thing... be powerful.

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As seen in the chart above, weights as heavy as 70% of 1RM have been used for dynamic effort when implemented in the USSR. This was used because it was based on Olympic Weightlifting movements which are fast in nature.

Traditional Lifting movements decrease in speed tremendously as we get closer to our 1RM when compared to Olympic Weightlifting movements. That is why in this manual we opted for load-varying from 30-40% of 1RM. This loading parameter allows us to keep technical proficiency while moving the bar at a higher speed. To understand if you are moving the weight at a fastenough speed, you need a device that measures bar speed such as a Tendo Unit or a GymAware Device. If you are fortunate enough to have access to one of these devices, the speed you need to obtain when performing the power lifting movements needs to be between 0.8-1.0m/s. This speed will address all the

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aspects of the force velocity curve that we want to improve on, as is explained below.

In the chart above we see the ranges of speed and what they are attributed to. Absolute Strength is the most amount of weight you can move during a period such as 1 Rep Max on Bench Press. That is why it has the slowest bar speed compared to all the other categories. Starting Strength is the ability to move with as much speed as possible within the shortest amount of time. Another aspect we added into the speed work in this cycle, to support our power-building emphasis and slowed eccentrics. Not only does this allow most people to maintain proper form, but it also builds time under tension to support muscle hypertrophy (a hybrid factor of power building).

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Many believe that the slow eccentrics during dynamic training will hinder maximal strength, but research has shown it enhances it15. (Week 1) 30% of 1RM, 5 second lowering each rep -Focus is moving as fast as possible while maintaining form

(Week 2) 35% of 1RM, 5 second lowering each rep -Focus is moving as fast as possible while maintaining form with a slightly heavier load.

(Week 3) 40% of 1RM, Full Speed each rep -Focus is moving as fast as possible while maintaining form with an even heavier load than the previous week. Could we use more than this? Perhaps, but the loading will not be sustainable (stimulate - do not annihilate)

As you can see, the amount of weight stays relatively low throughout the cycle. This allows the weight to not only move extremely fast, but it allows you to RECOVER. If you cannot move the weights fast and recover throughout the week, you will not be able to push the heavier effort days as far as you need to get stronger.

Chapter 3

15 Dolezal, S. M., Frese, D. L., & Llewellyn, T. L. (2016). The Effects of Eccentric, Velocity-Based Training on Strength and Power in Collegiate Athletes. International journal of exercise science, 9(5), 657–666.

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Wenning Guidelines to hybrid power building training A – Try to keep workouts under 60-70min

We must avoid the distress point - one way is to limit workout times.

Workouts may take longer in this cycle because of longer rest periods on certain days. Also, keep in mind that quality of movement patterns and the speed of the bar are crucial in certain workouts. We do not want to waste too much time in our training sessions, but quality of movement needs to become a big factor. We will conquer our strength and aesthetic goals by adding back in mini workouts. This will allow sufficient volume and hypertrophy without interrupting heavy workout sessions or neurologically draining bouts of training. 44

Much of this has been covered in multiple training bouts per day by the soviet training protocols from the time period between the 60s and 80s. Coaches and athletes would have 1 main core workout, with proceeding smaller workloads focusing on various abilities. One of the best authors on this subject is: Tudor O. Bompa Serious Strength Training Periodization Theory and Methodology of Training16 B - Rest 72 hours between same muscle or motor pattern training

16 Bompa, T. O., & Buzzichelli, C. (2019). Periodization: Theory and methodology of training. Champaign, IL: Human Kinetics.

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A 4-day per week training schedule allows optimal recovery for each muscle. By allowing this time in between training, one can gain more muscle without interruption from overtraining. I passionately believe that a motor pattern cannot be used any more than every 72 hours for any length of time. This is crucial in this cycle because the weights will be more aggressive in the maximal effort days, and more neurologically taxing on the dynamic effort days17 C - Rotate Movements Frequently (LAW OF ACCOMMODATION) By changing loading variables and introducing new stimuli, myofibular hypertrophy can be enhanced compared to linear progressive loading18. One study showed that by changing the load, volume, type of contraction, and intra-set rest, led to greater myofibular protein synthesis. Being able to adjust to varying types of loading allows you to be generally 17 Monteiro, E. R., Vingren, J. L., Corrêa Neto, V. G., Neves, E. B., Steele, J., & Novaes, J. S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International journal of exercise science, 12(4), 932–940.

18 Damas, F., Angleri, V., Phillips, S. M., Witard, O. C., Ugrinowitsch, C., Santanielo, N., Soligon, S. D., Costa, L., Lixandrão, M. E., Conceição, M. S., & Libardi, C. A. (2019). Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men. Journal of applied physiology (Bethesda, Md. : 1985), 127(3), 806–815. https://doi.org/10.1152/ japplphysiol.00350.2019

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more athletic being able to adjust to varying conditions. The powerbuilding manual will utilize much more rotation and variation than the previous hypertrophy manual. This will help stimulate new growth, a larger base of strength, and hopefully attack weak points needed for future progress. Along with stimulating new growth, the variation also helps a few other key variables. 1)Avoid overuse injuries 2)Reduce Boredom and stagnation

Chapter 4 47

The Workout WAVE 1 Introduction to Max efforts and speed training In this training block we won’t use any mini workouts or unusual loading parameters. This block of training will be vastly different from the previous 12-week hypertrophy block. You will see that going back down to training just 4 days per week feels recovered, and your speed and power should increase (especially if your base of GPP from the hypertrophy block is already in place).

WAVE 2 O’hearn loading for recruitment -tempos In this block of training we used an interesting training load where we would work up to a 9RPE 1-RM and then do drop off sets after the heavy one-rep scheme. When training with O’hearn in California, he loved to go up super heavy for the initial SHOCK. After the heavy set we would do sets that were lower in intensity for extra volume. I also modified the Wenning warmup to include tempos, this made the pre exhausting exercises very intense, so we lowered the reps to 15 instead of the classic 25. Mini workouts are also reintroduced for increased volume and aesthetics.

WAVE 3 Classic resistance and modalities In this wave we go back to basics. Utilizing regular weight resistance and marginal bands and chains. I find this crucial in your thought pattern for specificity to powerlifting, but also as an easy training stimulus while traveling or with limited equipment. Although this wave would not be optimal year-round, as a shock wave is very potent in developing powerlifting qualities and sustaining mass. Mini workouts will be sustained for accessory volume and aesthetics. You will find a lot of five rep sets and maxes, as well as less variation in this wave. We will peak in strength here in this training block.

WAVE 4 Cluster training for lean out 48

Since we are doing a mini cut this phase, we are going to utilize cluster training. This type of loading scheme forces lower intensity ranges due to limited rest between sets (within the given exercise). More of the exercises will be isolated and core lifts will become less involved if you decide to go this route. (with carbs lower and cardio added this will allow great muscle action without the worry of injury due to lower energy rates and or dehydration).

WAVE 4 Alternate 90% peak phase to get conversion over to a percentage-based training regimen. Now if that really isn’t your goal or focus, we developed an alternate route to peak and create new PRs or gym maxes (92%) in order to start a meet prep phase and or new PR peaking phase 1-RM. Getting a good idea of where you are allows proper percentage based training, that I only used 15 or so weeks out from a competition.

Some exercise demonstrations and on rest days within the programming.

BROWN PARAGRAPHS AND WORDS ARE KEY POINTS, TIPS, NOTES Do not skip over these points listed in brown, they will help you understand what – when – why of the movements and thought patterns

49

WAVE 1 Max Effort Upper Day 1 - Microcycle 1 Warm Up:

(Circuit)

(RPE of 3-4)

DB Press 4x25 -alternate grip every set Lat Pulldown 4x25 -fat bar, wide grip Tricep Pushdowns 4x25 -rope -pull hands apart on bottom Main Lift:

(RPE of 9)

(2-5 Min Rest)

Feet Up Bench 6-8sets x 5reps -Over 350lb Bencher 5 chain ea side (200lb total), -Under 350 benchers use 3 chain each side (120lb total weight) -Work up to 5RM in 6-8 sets Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

Incline Tricep Cable Extensions 2xfail -Narrow Grip -Heavy Cable Pullovers 2xfail -Standing 50

WAVE 1 Rest Day 2 - Micro 1 As we start to add dynamic training back into our programming it is important to remember the goal of speedwork is to move the weight as fast as possible during the concentric portion, while maintaining perfect posture (https://www.youtube.com/watch?v=6PdWGV0G1jc). Lastly, try your best to have the work done in 50-60 minutes

Wenning Plank

Slight crunch from the top position, as if you are trying to tuck your ribcage into your hips As you go through the manual you will notice the pictures on rest days. These pictures are for potentially confusing exercises, and they appear in chronological order. 51

WAVE 1 Dynamic Lower Day 3 - Micro 1 Warm Up:

(Circuit)

(RPE of 3-4)

Belt Squat 4x25 -comp stance -progressive Progressive means start closer to the 3 RPE and work your way up to the 4 by the last round. Hamstring Curl 4x25 Wenning Plank 4x25 Main Lift:

(RPE of 3-4)

(1 Min Rest)

Buffalo Bar Speed Box Squats 6sets x 3reps -3 chain each side (120lb total) -30% 1RM Bar Weight - 3ct eccentric -Box just below parallel -Comp Stance Conventional Deadlift Speed Pulls 6sets x 2 reps -double mini band each side -30% 1rm bar weight Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

Barbell Glute Bridge 3xfail -Progressive -Football Bar, if available 52

WAVE 1 Dynamic Effort Upper Day 4 - Micro 1 Warm Up: (Circuit)

(No Rest)

(RPE of 3-4)

DB Press 4x25 -hammer grip Lat Pulldown 4x25 -hammer grip (keep elbows tucked) Tricep Pushdowns 4x25 -V-Bar (keep wrists straight) Main Lift:

(RPE of 3-4)

(1min rest)

Feet Up Speed Bench 8sets x 3reps -doubled mini band for 300+lb benchers, each side -single mini band, each side, for under 300lb benchers -30% 1RM bar weight -3ct eccentric -Feet Up -Last Set 1 min pause, 1 rep Our 400lb benchers use 115-135lb bar weight. Remember Speed Work is about maintaining a bar speed of 1 meter/sec. Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

V-Bar Pushdowns 3xfail -3ct eccentric, explosive concentric -heavy (10-14 rep range) Banded Face Pulls 3x20 -light band 53

-pull to eyebrow

WAVE 1 Rest Day 5 - Micro 1 Another training method we will utilize is burnout sets. When doing a burnout set it is important to understand that it isn’t to failure, you work until technical proficiency in the movement degrades. You are training your muscles to perform in a certain way, when you break form you are now teaching your body it is okay to do that. By lifting with bad form, you are likely setting yourself up for future injury.

WAVE 1 Rest Day 6 - Micro 1

Box Squat: Stay tight as you and completely stop on the box and maintain lateral pressure. 54

WAVE 1 Max Effort Lower Day 7 - Micro 1 Warm Up:

(Circuit) (RPE of 3-4) (All Exercises Progressive in Weight)

Bulgarian Split Squat Belt Squat 4x10 -straight shank Reverse Hyper 4x10 (We started with 75lb and ended at 145lba with squatters ranging from mid 400 to 800) Seated Calf Raise 4x10 -3-3 Tempo Main Lift:

(RPE of 8-9)

(2-5 Min Rest)

Concentric Safety Bar Squats 5sets x 5reps -you are working up to a 5rep set at RPE 8-9 THEN 1set x 1 Rep 5-10% heavier than the top weight of the 5rep set Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

Oblique Bends 2x45sec -Heavy 55

Single Leg Hamstring Curl 2x45sec

WAVE 1 Max Effort Upper Day 1 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

DB Press 4x25 -hammer grip Reverse Incline DB Rows 4x25 Grenade Handle Crossbody Triceps Extension 4x25 Main Lift:

(RPE of 9)

(2-5 Min Rest)

Banded Football Bar Bench 6-8sets x 5reps -Doubled Mini EliteFTS Band (100lb total resistance) -Work up to 5RM in 6 sets THEN 1 Burnout Set w/ 50% of your top weight from above Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

DB Bent Over Rows 3x10 -Progressive

56

WAVE 1 Rest Day 2 - Micro 2 As we add speedwork back in, coming off the hypertrophy block, we are careful not to overload ourselves. You will see we are changing the mode (box, free squat, chains, bands etc.) as well as increasing bar weight to help with the problem.

Cross-Body Triceps Extension

57

Grip Trainer

WAVE 1 Dynamic Lower Day 3 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

Belt Squat 4x25 -slightly wider than comp stance -progressive Hamstring Curl 4x25 Wenning Plank 4x25

Main Lift:

(1 Min Rest)

Buffalo Bar Speed Squats 6sets x 3reps -3 chain each side (120lb total) for strong lifters -1 chain each side (40lb total) for weaker lifters. -35% 1RM Bar Weight - 3ct eccentric -Walk out -Slightly Wider than Comp stance 58

Conventional Deadlift Speed Pulls 6sets x 2 reps -4 Chain -30% 1rm bar weight -Take 2 sets to work up to weight Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

Barbell Glute Bridge 3xfail -Progressive -Football Bar, if available Grip Trainer 3xfail

WAVE 1 Dynamic Effort Upper Day 4 - Micro 2 Warm Up:

(Circuit)

(No Rest)

(RPE of 4-5)

Rotational DB Press 4x25 -Supination and Pronation during the movement Lat Pulldown 4x25 -hammer grip Tricep Pushdowns 4x25 -V-Bar Main Lift:

(1min rest)

Feet Up Speed Bench 8sets x 3reps -doubled mini band, each side -35% 1RM bar weight -3ct eccentric 59

-Feet Up -Last Set 1 min pause, 1 rep Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

V-Bar Pushdowns 3xfail -5ct eccentric, explosive concentric -8-12 rep range -progressive Banded Face Pulls 3x20

WAVE 1 Rest Day 5 - Micro 2 Having just come off the hypertrophy block, we more than doubled our volume compared to our powerlifting protocols. As we redirect our programming to a blended “powerbuilding” cycle, we want to ensure that we maintain the work capacity we developed with the increased volume, while not overtraining.

WAVE 1 Rest Day 6 - Micro 2

60

Rows on Lat Pull Down

WAVE 1 German Volume Training (GVT) Lower Day 7 - Micro 2 Main Lift:

(RPE of 8) (Circuit) (Up to 2 minute rest last few sets) (Progressive for all)

Bulgarian Split Squat Belt Squat 10x10 -straight shank Reverse Hyper 10x10 (We started with 75lbs and ended at 250lbs with squatters ranging from mid 400 to 800). Seated Calf Raise 10x10 61

-3-3 Tempo At this point in the training block we sensed some neurological fatigue, this leads to altering our intended programming to a GVT day to allow for recovery while still maintaining workload.

WAVE 1 Max Effort Upper Day 1 - Micro 3 Warm Up:

(Circuit)

(RPE of 5)

Bamboo Bar Bench 4x25 -feet up Cable Pullovers 4x25 -Triceps V Bar Reverse Grip Triceps Pushdowns 4x25 -mustache bar 62

Main Lift:

(RPE of 8)

(2-5 Min Rest)

Floor Press 6-8sets x 5reps -fat bar -Work up to 5RM in 6-8 sets -lay on foam pad (instability) Accessories:

(RPE of 9)

(1 min rest)

JM Press of floor 3xfail -straight bar -1 finger on smooth -progressive Rows on Lat Pulldown 3xfail -progressive -heavy -lean back so your body is parallel with floor and row to chest

WAVE 1 Rest Day 2 - Micro 3

63

Donkey Calf Raises

Chaotic Method (holding with hand)

WAVE 1 Dynamic Lower Day 3 - Micro 3 64

Warm Up:

(Circuit)

(RPE of 5)

Belt Squat 4x25 -slightly narrow stance -progressive Hamstring Curl 4x25 Wenning Plank 4x25 Main Lift:

(1 Min Rest)

Straight Bar Speed Box Squats 6sets x 3reps -3 chain each side (120lb total) -40% 1RM Bar Weight - 3ct eccentric -Box just below parallel -Slightly Narrow Stance Conventional Deadlift Speed Pulls 6sets x 2 reps -Free Weight -40% 1rm bar weight Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

Barbell Glutebridge 3x10 -Progressive, end 10% heavier than previous week -Football Bar -Smooth but powerful contraction Grip Machine 3xfail -Progressive, 10% heavier than previous week -slow and controlled

WAVE 1 Dynamic Effort Upper Day 4 - Micro 3 65

Warm Up:

(Circuit)

(No Rest)

(RPE of 5-6)

DB Bench 4x25 -hammer grip Lat Pulldown 4x25 -hammer grip Tricep Pushdowns 4x25 -V-Bar Main Lift:

(1min rest)

Feet Up Speed Bench 6sets x 3reps -doubled mini band, each side -40% 1RM bar weight -5ct eccentric -Feet Up -Last Set 1 min pause, 1 rep Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

V-Bar Pushdowns 3xfail -3-3 tempo -heavy (10-14 rep range) Banded Face Pulls 3xfail -light and mini band

WAVE 1 Rest Day 5 - Micro 3 66

Chaotic Method (barbell style)

WAVE 1 Rest Day 6 - Micro 3

Wenning Strength triceps Bench (Incline Cable Tricep Extensions are a similar setup)

WAVE 1 Max Effort Lower Day 7 - Micro 3 67

Warm Up:

(Circuit)

(RPE of 5-6)

Bulgarian Split Squat Belt Squat 4x10 -straight shank Seated Calf Raise 4x10 -3-3-3 Tempo Hamstring Curl 4x10 Main Lift:

(RPE of 8.5)

(2-5 Min Rest)

Lightened Method Straight Bar Squats 5-6sets x 5reps -Work up to a 5RM at 8.5 RPE -Strong Band (should subtract 120-150lb from the bottom position) Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

Oblique Bends 3xfail -Heavy Leg Extensions 3xfail -no more than 12-15 reps

WAVE 1 Max Effort Upper 68

Day 1 - Micro 4 Warm Up:

(Circuit)

(RPE of 6)

Bamboo Bar Bench 4x25 -feet up Cable Pullovers 4x25 -Triceps V Bar Triceps Pushdowns 4x25 -V-Bar Main Lift:

(RPE of 8)

(2-5 Min Rest)

Narrow Grip Straight Bar Bench 6-8sets x 5reps -Strong 3-4 chain ea side -Weaker 1-2 chain ea side -1 finger touching smooth -progressive, work up to RPE 8 in 6-8sets Accessories:

(RPE of 9)

(1-2 min rest)

(Circuit)

D-Handle Triceps Extensions w/chain 3xfail Rows on Lat Pulldown 3xfail -progressive -heavy -lean back so your back is parallel with floor and row to chest

WAVE 1 69

Rest Day 2 - Micro 4

Sled Face Pull

Elevated Heel (oly shoe for additional incline)

WAVE 1 70

Dynamic Lower Day 3 - Micro 4 (Deload) Warm Up:

(Circuit)

(RPE of 4)

(No Rest)

Belt Squat 2x25 -wide stance -progressive Hamstring Curl 2x25 Wenning Plank 2x25 Main Lift:

(50% 1RM Bar Weight)

(1 Min Rest)

Speed Belt Squats 12sets x 3reps (OR REG SPEED SQUATS) -comp stance -5 chain ea side (120lb total) -work up to a fast but heavy weight and stay then Good Morning Machine 6sets x 5 reps (OR REG GOOD MORNINGS) -doubled mini band -progressive Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

Cable Kneeling Crunches 2xfail -slow and smooth Donkey Calf Raises 2xfail -3-3 tempo 71

WAVE 1 Dynamic Effort Upper Day 4 - Micro 4 Deload (German Volume Training) Warm Up:

(Circuit)

(No Rest)

(RPE of 7)

(3-3 Tempo)

Incline DB Bench 2x25 Lat Pulldown 2x25 Tricep Pushdowns 2x25 -Strap Handles (Notice the warmup volume is decreased but we increase the time under tension to alter the training stimulus) Main Lift:

(RPE of 6)

(1min rest)

Wide Grip Bench 10x10 -index finger on the far ring -3-3 tempo, no power Accessories:

(RPE of 7-8)

(Circuit)

(1 min rest)

Reverse Incline DB Raises 2x20 Cable Pec Flys 2xfail (A high repetition main lift with a slow tempo is a training stimulus we rarely use. By altering the primary movement, we are forcing our muscles to work in a different manner than we normally train. Doing this not only accounts for the Law of Accommodation and diminishing returns, but also reduces mileage which should lead to decreased likelihood of injury. Notice the accessory work was also rotated to muscle groups we rarely target as well.) 72

WAVE 1 Rest Day 5 - Micro 4 Volume Load Comparison Daily Comparison of Dynamic vs GVT Speed Bench 19%

German Volume Training 81% German Volume Training Speed Bench

German Volume Training Volume Load Set Reps Weight(lbs) Set Load(lbs) 1 10 95 950 2 10 115 1150 3 10 135 1350 4 10 155 1550 5 10 175 1750 6 10 195 1950 7 10 215 2150 8 10 235 2350 9 10 255 2550 10 10 275 2750 Total Reps Workout Load 100 18500

Normal Speed Bench Volume Load Sets and Reps Weight Workout Load 8sets of 3reps 185lb 4440

Volume Load Comparison German Volume Training 18500 Speed Bench 4440

Volume load for Matt’s (meaning the loads used for a 585lb bencher) between German Volume Training to typical Speed Bench. Notice it is nearly a 400% increase in Volume Load. 73

WAVE 1 Rest Day 6 - Micro 4

Time of Work Dynamic Bench German Volume Training

Reps 3 10

Sets Time under Tension per set(sec) Total Time Under Tension(sec) 8 3 24 10 25 250

Time Under Tension comparison between Speed Training and GVT. Although less taxing on the central nervous system (CNS) the amount of mechanical work done during the deload is much greater. This allows the CNS to recover while still taxing our musculature. A good resource for more information regarding deloading and the CNS would be Christian Thibaudeau, an introductory article he wrote for T-Nation can be found here: https://www.t-nation.com/training/the-deload-everything-you-need-know Information about GVT can be found in this article written by the late Charles Poliquin, who is a phenomenal resource. 74

https://www.t-nation.com/workouts/advanced-german-volume-training

End Wave 1 Start Wave 2 WAVE 2 Max Effort Lower Day 1 - Micro 1 Warm Up:

(Circuit)

(RPE of 3-4)

(3-3 Tempo)

45 Degree Back Extension 2x15 -keep the work in hamstrings and glutes Standing Band Crunch 2x15 -wide stance Donkey Calf Raises 2x15 Main Lift:

(RPE of 9)

(2-5 Min Rest)

Cambered Bar Squats 5sets x 1. rep (REG BAR IF NO CAMBERED BAR) -5 chain each side -work up to a heavy single RPE of 9 by the 5th set Rest 3 minutes then do 2sets of 5reps with 60% of the final set weight, slow tempo Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

Bamboo Bar Shrugs 2xfail (OR HANGING kb WEIGHTS FROM BANDS) -heavy

75

-maintain posture Banded Hamstring Curls 2xfail -heavy -laying on back, band from top of rack 6 Hours Post

(1-2 Min Rest)

(RPE 5)

Decline Situps 6sets x 20reps

WAVE 2 Max Effort Upper Day 2 - Micro 1 Warm Up:

(Circuit)

(All 3-3 Tempo)

(RPE of 3-4)

(No Rest)

Chaotic KB Bench 2x15 Cross Body Triceps Extension 2x1 each side (straight arm pulled across the body, with a single arm) -keep elbow tight to body Cable Cross Body Rear Delt Fly 2x15 each side Main Lift:

(RPE of 8-8.5)

(2-5 Min Rest)

Cambered Bar Bench 5sets x 1reps (OR REG BAR NARROW GRIP) -Work up to a heavy single then 2sets x 5reps 3-3 tempo - bar weight is 50-60% of last single Accessories:

(RPE of 8)

(1 min rest)

(Circuit)

Prone Football Bar Rows 3xfail (OR REGULAR BAR) -widest grip -progressive -controlled, do not yank Triceps Bench 3xfail 76

-don’t let elbows flare -progressive -smooth but powerful concentric, slow and controlled eccentric

6 Hours Post

(1-2 Min Rest)

(RPE 5)

DB Flys 6sets of 12-15reps

WAVE 2 Rest Day 3 - Micro 1

DB Supermans

77

TRX Presses

WAVE 2 Dynamic Lower Day 4 - Micro 1 Warm Up:

(Circuit)

(RPE of 4-5)

(No Rest)

Belt Squat 2x25 -comp stance, progressive Back Extensions on GHR 2x25 Incline Plank 2x1min -elbows elevated, not feet Main Lift:

(1 Min Rest)

Speed SSB Bar Front Squats 8sets x 3reps -30% 1rm bar weight -1 chain 78

-alternate 1.5” elevated heel every set Sumo Speed Pulls 8sets x 1reps -30% 1RM bar weight -doubled mini band (150lb band tension) -single mini band If weak (100lb band tension) Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

Grip Machine 2xfail -slow and controlled Donkey Calf Raises 2xfail

6 Hours Post

(1-2 Min Rest)

(RPE 5)

Decline Situp 6sets x 15reps

WAVE 2 Dynamic Effort Upper Day 5 - Micro 1 Warm Up:

(Circuit)

(No Rest)

(RPE of 4-5)

Chaotic KB Press 2x25 Reverse Incline Row 2x25 Single Arm Banded Pushdown 2x25 Main Lift:

(1min rest)

Football Bar Speed Bench 8 sets x 3 reps (OR REG BAR NARROW GRIP) -30% 1RM Bar Weight -3 Chain each side STRONG or 1 chain WEAK -wide grip THEN 79

2sets of 3-3 tempo bench at same weight until RPE of 9 1set x 1 rep (5sec down 30sec pause 5 sec up) Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

Sled Face Pulls 2sets till 9 RPE -start with a challenging but achievable weight, we used 3 plates -progressive When doing any sled work, the rope you hold that is attached to the sled should always have tension. This means do not be “yanking” the sled to pull to your face, it should be smooth and controlled.

6 Hours Post

(Non-Circuit)

(1-2 Min Rest)

(RPE 5)

DB Flys 6sets of 12-15reps Banded Face Pulls 6sets x 12-15 reps RPE 5

WAVE 2 Rest Day 6 - Micro 1

TRX Flys 80

WAVE 2 Rest Day 7 - Micro 1

KB Swing (Russian)

WAVE 2 Max Effort Lower Day 1 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

(3-3 Tempo)

45 Degree Back Extension 3x15 -wide stance Standing Band Crunch 3x15 -comp stance Donkey Calf Raises 3x15 Main Lift:

(RPE of 9)

(2-5 Min Rest)

81

Chaotic Duffalo Bar Squats 6-8sets x 5rep (or reg bar hanging weights) -work up to a heavy set of 5 by 6th to 8th set -weight suspended from bar, refer to demonstration picture on Wave 1 Day 5 Micro 3 example pictures Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

Bamboo Bar Shrugs 2xfail -smooth and controlled -10% heavier than last week Banded Hamstring Curls 2xfail -smooth and controlled -slight increase to band tension from last year

6 Hours Post

(1-2 Min Rest)

(RPE 5)

Hanging Knee Tucks 6sets of 12-15reps

WAVE 2 Max Effort Upper Day 2 - Micro 2 Warm Up:

(Circuit)

( 3-3 Tempo)

(RPE of 4-5)

Chaotic KB Press 3x15 Lat Pulldowns 3x15 -V-Bar -lean back -Pull to forehead V-Bar Pushdowns 3x15 82

Main Lift:

(RPE of 9)

(2-5 Min Rest)

Lightened Incline Cambered Bench Bar Bench 5sets x 1reps -Work up to a heavy single close to RPE 9 then 3sets x 5reps @ 70% of last achieved weight -3-3 tempo Accessories:

(RPE of 8-9)

(1 min rest)

(Circuit)

Reverse Incline Flys 3xfail -progressive -HEAVY Single Arm Pec Cable Flys 3x12

6 Hours Post

(1-2 Min Rest)

(RPE 5)

Lat Pulldowns 8sets x 10-12reps -reverse grip -pull to top of head -3-3 tempo

WAVE 2 Rest Day 3 - Micro 2

83

Single Leg Reverse Hyper

Crossbody Cable Row (elbow stays tucked and wraps around body)

WAVE 2 Dynamic Lower Day 4 - Micro 2 84

Warm Up:

(Circuit)

(RPE of 5-6)

Main Lift:

(1 Min Rest)

(No Rest)

Belt Squat 3x25 -comp stance -progressive 45deg Back Extensions 3x25 Side Plank 3x45sec each side

Speed SSB Bar Front Squats 8sets x 3reps -35% 1rm bar weight -1 chain -alternate 1.5” elevated heel every other set We are trying to confuse the body by altering the training stimulus intra-set by alternating having an elevated heel. Sumo Speed Pulls 6sets x 2reps -35% 1RM bar weight -2 chain Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

KB Shrugs 3xfail -heavy -controlled Donkey Calf Raises 3xfail -doubled mini band on one side

6 Hours Post

(1-2 Min Rest)

(RPE 5)

Hamstring Curls 6sets x 12-15reps

WAVE 2 Dynamic Effort Upper Day 5 - Micro 2 85

Warm Up:

(Circuit)

(No Rest)

(RPE of 4-5)

Chaotic KB Press 3x25 -reverse grip Reverse Incline DB Row 3x25 Single Arm Banded Pushdown 3x25 Main Lift:

(1min rest)

Football Bar Speed Bench 8sets x 3reps -35% 1RM Bar Weight -3 Chain -widest grip THEN 1set to around RPE 9 energy expenditure of 5-5 tempo bench at same weight Accessories:

(RPE of 8-9)

(Circuit)

(1 min rest)

Sled Face Pulls 2sets x fail DB Hammer Curls 2sets x fail

6 Hours Post

(1-2 Min Rest)

(RPE 5)

Pec Flys 6sets x 15-20reps

WAVE 2 Rest Day 6 - Micro 2 86

KB Bench Holding Ball (Teddy for some reason is very accustomed to holding balls)

WAVE 2 Rest Day 7 - Micro 2

KB Overhead Throw (please excuse Teddy’s spirit fingers, we already know he is bi curious but for some reason he likes to make sure. He is available for a handholding consults).

WAVE 2 Max Effort Lower Day 1 - Micro 3 87

Warm Up:

(Circuit)

(RPE of 5-6)

(3-3 Tempo)

45 Degree Back Extension 4x15 -wide stance Standing Band Crunch 4x15 -wide stance Donkey Calf Raises 4x15 -narrow stance Main Lift:

(RPE of 9)

(2-5 Min Rest)

Belt Squat 6-8sets x 5rep -work up to a heavy set of 5 -if possible, add accommodating resistance Accessories:

(RPE of 9)

(Circuit)

(1 min rest)

Bamboo Bar Shrugs 2xfail -smooth and controlled -10% heavier than last week Banded Hamstring Curls 2xfail -smooth and controlled -slight increase band tension

6 Hours Post

(1-2 Min Rest)

(RPE 5)

Side Plank 6sets x 30seconds each side

WAVE 2 Max Effort Upper Day 2 - Micro 3 88

Warm Up:

(Circuit)

(3-3 Tempo)

(RPE of 5-6)

Incline DB Bench 4x15 -hold DB’s at 45degree angle V-Bar Pulldowns 4x15 -Pull to forehead Overhead Cable Triceps Extensions 4x15 -with rope Main Lift:

(RPE of 9)

(2-5 Min Rest)

Banded Straight Bar Bench 5sets x 1reps -comp grip -doubled light band (200lbs total band tension) -Work up to a heavy single at RPE 9 then 2sets x 5reps @ 50% of last achieved weight -5-5 tempo -comp grip -still banded Accessories:

(RPE of 9)

(1 min rest)

(Circuit)

Reverse Incline Rows 2xfail -progressive Incline Cable Triceps Extensions 2xfail -controlled 6 Hours Post Lat Pulldowns 8sets x 10-12reps -wide grip -pull to eyes -3-3 tempo

WAVE 2 Rest Day 3 - Micro 3 89

Medicine Ball Throws (start from a fully stopped top position)

O’Hearn Pulldowns

WAVE 2 Dynamic Lower Deload 90

Day 4 - Micro 3 First Circuit:

(RPE of 7-8) (Circuit) (3-3 TEMPO) (Progressive Each Set)

Leg Extensions 10sets x 10reps Leg Curls 10sets x 10reps Calf Raises 10sets x 10reps After finishing the 7th set take 5 minutes rest. The remaining sets need to be smooth and controlled with no set tempo Then Second Circuit:

(RPE of 7-8) (Circuit) (3-3 TEMPO) (Progressive Each Set)

Crunch Machine 10sets x 10reps Grip Machine 10sets x 10reps

WAVE 2 Dynamic Upper 91

Deload Day 5 Micro 3 Warm Up:

(Circuit)

(No Rest)

(RPE of 4)

DB Incline Bench 4x25 -conventional grip Crossbody Triceps Extension 4x25 -grenade handle Band Pull Aparts 4x25 -slow and smooth tempo3 Main Lift:

(Modified GVT)

(RPE of 7-8)

(2min rest)

Straight Bar Bench 10sets x 10reps -feet up -Progressive Each Set, but ensure you can complete all 10sets of 10reps

6 Hours Post Lat Pulldowns 8sets x 12-15reps

WAVE 2 Rest 92

Day 6 - Micro 3 You’ll notice we began our deload a little early this cycle (as discussed on Wave 1 Day 5 Micro) to maintain our work capacity. This wave we dedicated a bigger percentage of our training to the Repetition Method to allow our CNS more time to recover from the inclusion of Speed Work.

WAVE 2 Rest Day 7 - Micro 3 WAVE 2 Max Lower Deload Day 1 - Micro 4 Warm Up:

(Circuit)

(RPE of 3)

Wenning Plank 2x25 -Average and Light Band 45 Degree Back Extension 2x25 -slow and controlled Main Lift: (Modified GVT)

(RPE of 7-8)

(2 Min Rest)

Straight Bar Back Squats 10sets x 10reps -Elevated Heel 1.5” -progressive each set, ensure to complete all 10 sets of 10reps

WAVE 2 93

Max Upper Deload Day 2 - Micro 4 High Volume Circuit Training:

(RPE of 9)

(1-2 min rest)

Complete 1 round of 25 reps for each circuit, then move to the next number 1) Db Incline Bench

2.) Bamboo Bar Bench

Fat Bar Tricep Pushdown

Magnum Pulldown

Lat Pulldowns to Chin 3.) DB Flat Bench

Behind the Head Cable Extensions 4.) Wide Grip Bamboo Bar Bench

Pulldowns to eyebrow

Hammer Grip Magnum Pulldown

Fat Hand Triceps Pushdowns

Behind the Head Triceps Extension

5.) DB Incline Bench

6.) Incline Bamboo Bar Bench

-touch DB’s on top

Reverse Incline Row

V-Bar Pulldown

Behind the head Triceps Extension

Strap Handle Triceps Extension 7.) Chaotic KB Press

-strap handles

8.)TRX Presses

DB Supermans

TRX Reverse Flys

Grenade Grip Tri Extensions

Reverse Grip Tri Extensions

9.) DB Flys

10.)Pushups to Fail

Reverse Hyper Rows

DB Pullovers

Incline Cable Tri Extensions

Banded Tri Pushdowns to fail 94

WAVE 2 Day 3 Micro 4 Rest

END OF WAVE 2

START OF WAVE 3 WAVE 3 Dynamic Lower Day 1 - Micro 1 95

Warm Up:

(Circuit)

(RPE of 3-4)

(No Rest)

KB Swing 2x25 -deep squat Single Leg Reverse Hyper 2x25 -slight pause on top to separate movement Decline Situps 2x25 -reinforce posture Main Lift:

(1 Min Rest)

Straight Bar Speed Squats 8sets x 3reps -40% 1rm bar weight -5ct eccentric Conventional Speed Pulls 8sets x 2reps -40% 1RM bar weight -5ct eccentric -double overhand Utilizing a 5-count eccentric increases not only time under tension, but the loading phase of the squat and deadlift as well. This should lead to greater technical mastery Accessories:

(RPE of 8)

(Circuit) (1 min rest) Smooth)

(No Tempo but

Pull Throughs 2xfail -Cable Seated Calf Raises 2xfail -HEAVY 6 Hours Post

(Circuit)

(1-2 Min Rest)

(RPE 4)

Hamstring Curls 8sets x 15reps Crunches 8sets x 15 crunches 96

WAVE 3 Dynamic Effort Upper Day 2 - Micro 1 Warm Up (Circuit)(No Rest) (RPE of 3-4)(Smooth and Controlled) Barbell Bench 2x25 -comp grip Cross Body Cable Row 2x25 Seated Single Arm Overhead DB Extensions 2x25 Main Lift:

(1min rest)

Straight Bar Speed Bench 10sets x 3reps -35% 1RM Bar Weight -comp grip -5ct Eccentric -add pauses on the last 3 sets THEN 1 burnout set -same weight -no tempo Accessories (RPE of 7) (Circuit)(1 min rest) Crossbody Cable Rows 2xfail -Strict

6 Hours Post

(Non-Circuit) (RPE 4)

(1 Min Rest)

Lat Pulldowns 5sets x 15-20reps Triceps Pushdowns 5sets x 15-20reps 97

WAVE 3 Rest Day 3 - Micro 1 Notice how we have been increasing the amount of work we are doing in our second workouts (6 Hours Post). We are slightly increasing the duration of the mini workouts to meet volume parameters and rest intervals due to the increased length of main workouts during cluster sets.

WAVE 3 Rest Day 4 - Micro 1

98

WAVE 3 Max Effort Lower Day 5 - Micro 1 Warm Up:

(Circuit)

(RPE of 3-4)

(3-3 Tempo)

Belt Squat 2x15 -Ultra Wide Stance Seated Banded Hamstring Curl 2x15 DB Supermans 2x15 -laying flat Remember this cycle is transitioning back to specificity (Powerlifting) so we will be working on technical mastery, repeating exercises and progressing the weight, so don’t overload the first week Main Lift:

(RPE of 7)

(2-4 Min Rest)

Straight Bar Squats 5sets x 5reps -comp stance -If you walk out in comp, walk out. If you use a mono, use a mono. -use first 3 sets to warm up -5th set RPE 7 with absolutely perfect technique THEN Snatch Grip Deadlift 5sets x 5reps -work up 5 at RPE 6-7 Teddy, aka Jazz Hands, is a 600lb deadlifter and did the snatch grips with 315lbs.

6 Hours Post (Non-Circuit) (1 Min Rest) (RPE 4) Hamstring Curls 6setx x 12reps Banded Crunches 6sets x25reps 99

WAVE 3 Max Effort Upper Day 6 - Micro 1 Warm Up:

(Circuit)

(3-3 Tempo)

(RPE of 3-4)

Cambered Bar Bench 2x15 Bodyweight Rows 2x15 TRX Overhead Triceps Extensions 2x15 Main Lift:

(RPE of 7)

(2-4 Min Rest)

Straight Bar Bench 5sets x 5reps -comp grip -warmup to 50% 1rm by 3rd set -work up to RPE 7 by 5th set with perfect technique Teddy, a 400lb bencher, used 275lbs 2sets x 5reps @ 50% of last achieved weight above -5-5 tempo -comp grip Accessories:

(RPE of 8)

(1 min rest)

Overhead Triceps Extensions 3sets x fail -use sled

6 Hours Post

(Circuit) (1-2 Min Rest) 4)

(RPE

Lat Pulldowns 8sets x 12-15reps DB Bench 8sets x 12-15reps

WAVE 3 Rest 100

Day 7 - Micro 1 WAVE 3 Dynamic Effort Lower Day 1 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

(No Rest)

KB Swing 3x25 -deep squat -swing to eye level Single Leg Reverse Hyper 3x25 -controlled Decline Situps 2x25 Main Lift:

(1 Min Rest)

Straight Bar Speed Squats 8sets x 3reps -40% 1rm bar weight -5ct eccentric -add pauses last 2 sets Competition Stance Speed Pulls 6sets x 2reps -55% 1RM bar weight -5ct eccentric Utilizing a 5 count eccentric increases not only time under tension, but the loading phase of the squat and deadlift reinforcing posture. This should lead to greater technical mastery. Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

Seated Calf Raises 2xfail -Slightly Lighter than last week

101

6 Hours Post

(Circuit) (1-2 Min Rest) 4)

(RPE

Hamstring Curls 8sets x 15reps Crunches 8sets x 15 crunches

WAVE 3 Dynamic Effort Upper Day 2 - Micro 2 Warm Up:

(Circuit)

(No Rest) (RPE of 4-5) Controlled)

(Smooth and

KB Bench 3x25 -hold bottom Lat Pulldown 3x25 -V-bar -pull to eyes Reverse Grip Triceps Pushdowns 3x25 -mustache bar Main Lift:

(1min rest)

Straight Bar Speed Bench 8sets x 3reps -40% 1RM Bar Weight -comp grip -5ct Eccentric (24 total reps at 5ct eccentric should be around 120 seconds under load). Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

Incline Triceps Rollbacks 3xfail -DBs 102

6 Hours Post

(Non-Circuit) (RPE 5)

(1 Min Rest)

Lat Pulldowns 6sets x 12-15reps Forearms 6sets x 12-15reps

WAVE 3 Rest Day 3 - Micro 2 Notice we did less work in the primary workout, but there is a moderate increase in intensity and volume of the secondary workouts. This allows an increase in daily volume without overtraining.

WAVE 3 Rest Day 4 - Micro 2

103

WAVE 3 Max Effort Lower Day 5 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

(3-3 Tempo)

Belt Squat 3x10 -Ultra Wide Stance Seated Banded Hamstring Curl 3x10 DB Supermans 3x10 -laying flat Main Lift:

(RPE of 8)

(2-4 Min Rest)

Straight Bar Squats 6-7sets x 5reps (notice higher intensity) -comp stance -If you walk out in comp, walk out. If you use a mono, use a mono. -Finish 10-20% heavier than last week THEN Snatch Grip Deadlift 4sets x 5reps -10-20% heavier than last week Teddy, aka Jazz Hands, is a 600lb deadlifter and did the snatch grips with 365lbs.

6 Hours Post

(Non-Circuit) (RPE 5)

(1 Min Rest) 104

Hamstring Curls 6setx x 12reps Banded Crunches 6sets x25reps

WAVE 3 Max Effort Upper Day 6 - Micro 2 Warm Up:

(Circuit)

(3-3 Tempo)

(RPE of 4.5)

DB Bench 4x25 Cable Face Pull 4x25 -rope Banded Triceps Pushdown 4x25 Main Lift:

(RPE of 7)

(2-4 Min Rest)

Straight Bar Bench 5sets x 5reps -2 inches narrower than comp grip -finish 10-20% heavier than last week Teddy, a 400lb bencher, used 295lbs 2sets x 5reps @ 50% of last achieved weight above -5-5 tempo -2 inches narrower than comp grip Accessories:

(RPE of 8)

(1 min rest)

Triceps Pushdown 4xfail -rope, then reverse grip, then overhead with rope, then banded v-bar pushdown DB Lateral Raises 4xfail 105

-aim for 20 reps at fail

6 Hours Post

(Circuit) (1-2 Min Rest) 4)

(RPE

Lat Pulldowns 8sets x 12-15reps DB Bench 8sets x 12-15reps

WAVE 3 Rest Day 7 - Micro 3

106

WAVE 3 Dynamic Lower Deload Day 1 - Micro 4 Warm Up:

(Circuit)

(RPE of 4)

(No Rest)

KB Swing 2x25 -deep squat -swing to eye level -use heavier KB than previous weeks Single Leg Reverse Hyper 2x25 -controlled Decline Situps 2x25 Main Lift:

(1 Min Rest)

Straight Bar Speed Squats 6sets x 2reps -50% 1rm bar weight Competition Stance Speed Pulls 6sets x 1reps -50% 1RM bar weight Notice this wave we no longer alter the tempo of the lifts. This is to hone in timing of the lifts for competition. Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

None 107

6 Hours Post

(Circuit)

(1-2 Min Rest)

(RPE 4)

Hamstring Curls 8sets x 15reps Crunches 8sets x 25 crunches

WAVE 3 Dynamic Effort Upper Day 2 - Micro 4 Warm Up:

(Circuit) (No Rest)

(RPE of 4)

(Smooth and Controlled)

KB Bench 2x25 -hold bottom Magnum Pulldown 2x25 -let it stretch you on top Reverse Grip Triceps Pushdowns 2x25 -mustache bar Main Lift:

(1min rest)

Straight Bar Speed Bench 6sets x 3reps -50% 1RM Bar Weight by 6th set -comp grip -if you struggle pausing in competition, then pause on these sets -if you don’t struggle with pausing in competition, do not pause Accessories:

(RPE of 8)

(Circuit)

(1 min rest)

Band Pull a parts 3x20 -Mini Band Triceps Bench/Alternate Triceps Movement 3xfail 108

-slow and controlled

6 Hours Post

(Non-Circuit) (RPE 5)

(1 Min Rest)

Lat Pulldowns 6sets x 12-15reps Forearms 6sets x 12-15reps

WAVE 3 Rest Day 3 - Micro 4

WAVE 3 Rest Day 4 - Micro 4

109

WAVE 3 Max Effort Lower Day 5 - Micro 4 Warm Up:

(Circuit)

(RPE of 3-4)

(3-3 Tempo)

Straight Bar Squat 3x5 -Comp Stance -slightly progressive, but stay light Reverse Hyper 3x25 Incline Planks 3x45sec -elbows on incline This warmup is like how you would prepare for a competition. Notice there is no prefatigue agenda. This is quite different than other warmups in previous weeks because for many of us this specific goal of a straight bar max attempt is important to show progress. Most workouts we must choose if we are building or testing our strength. WE ARE TESTING ON THIS PARTICULAR SESSION Main Lifts: Straight Bar Squats Work up to a 5RM 6-7sets Take your time with the heavier attempts but no longer than 4 min Competition Stance DL 6-8sets

110

-Start at 50% and take 5-7% jumps up to 84-87% of 1RM Competition Stance deadlifts Work up to a 3-Rep max. Try to achieve your best number in 5-6 sets to avoid an excessively lengthy session. More specific deadlifts will come in the powerlifting manuals and peaking phases.

WAVE 3 Max Effort Upper Day 6 - Micro 4 Warm Up:

(Circuit)

(3-3 Tempo)

(RPE of 4.5)

Straight Bar Bench 5x5 Int/Ext DB Shoulder Rotations 5x10 Light Band Face Pulls 5x20 Main Lift:

(2-4 Min Rest)

Straight Bar Bench, Work up to a 5RM in 6-8 sets Push to achieve the heaviest set of 5 reps possible. This is the same layout we followed for the ME Lower day. Hitting a strong 5-RM gives us a good idea of what our peaking program should look like and what we may need to focus on or address in the future cycles.

111

WAVE 3 Rest Day 7 Micro 4 This is the portion of manual where the training breaks off, you can either complete the Aesthetics Focused Wave 4 or the Powerlifting Focused Wave 4. Before going into the next wave, you will 3 to 7 days’ rest. The Aesthetics Focus will require restrictive calorie intakes to achieve body composition goals. The reason we do not run into a powerlifting block with extreme dieting is lack of energy, so we opted for cluster sets. This will not feel easier but forces the weights to stay lighter for enhanced safety The Powerlifting Focus will require a greater level of intensity. Remember we are just building to an opener for this wave, a true 1-RM needs a completely different cycle to achieve desired results. (refer to powerlifting manual). Cluster Sets Explained: [Insert Exercise] 4sets x 3clusters, 15 reps x 1 cluster -30seconds rest between clusters You will do 15 repetitions of [Insert Exercise] rest for 30 seconds Complete 15 repetitions of [Insert Exercise] 112

rest for 30seconds Complete 15 repetitions of [Insert Exercise] That was 1 set, rest 3-5 minutes, increase weight, repeat.

End Wave 3 Start Wave 4 there are two separate wave 4 layouts Aesthetics is the first wave Powerlifting is the second wave

113

WAVE 4 (option 1) Max Effort Lower Cluster Sets Day 1 - Micro 1 Warm Up:

(Circuit)

(RPE of 4-5)

(No Rest)

Belt Squat 2x25 -slightly wider than comp stance Leg Extensions 2x25 Hamstring Curl 2x25 Main Lift:

(RPE of 7)

(3-5 Min Rest)

Belt Squat 4sets x 3clusters, 15 reps x 1 cluster -30seconds rest between clusters You will do 15 repetitions of [Insert Exercise] rest for 30 seconds Complete 15 repetitions of [Insert Exercise] rest for 30seconds Complete 15 repetitions of [Insert Exercise] That was 1 set, rest 3-5 minutes, increase weight, repeat.

SUPERSET last 3 sets of belt squats with Leg Extensions 3set x 3clusters, 15reps x 1 cluster

6 Hours Post

(Circuit)

(RPE 5)

Hamstring Curls 3sets x 15reps Planks 4x1min 114

Oblique Crunches 4x25 each side

WAVE 4 Max Effort Upper Clusters Day 2 - Micro 1 Warm Up:

(Circuit)

(No Rest) (RPE of 4-5) Controlled)

(Smooth and

Rev Grip Bamboo Bar Bench 4x25 Rev Incline Flies 4x25 -pinks towards sky Reverse Hyper Scapular Retractions 4x25 Main Lift: (RPE of 7)

(2-5min rest)

Squat Bar Bench 4sets x 3clusters, 15 reps x 1 cluster -30sec rest between clusters -fat grips You will do 15 repetitions of [Insert Exercise] rest for 30 seconds Complete 15 repetitions of [Insert Exercise] rest for 30seconds Complete 15 repetitions of [Insert Exercise] That was 1 set, rest 3-5 minutes, increase weight, repeat.

Superset with the following circuit: Cable Flies 4sets x party pump GHR Banded Triceps Extensions 4sets x party pump 115

6 Hours Post

(Non-Circuit) Rest)

(RPE 5)

(2 Min

Rows 3sets x 15 reps Forearms 3sets x 15 reps

WAVE 4 Rest Day 3 - Micro 1 On the upcoming dynamic days, you will see that we have paired up each main lift exercise with a plyometric one. In the workouts this is listed as the shock method, also known as post activation potentiation. By super-setting these exercises, this allows the muscles to exert more force temporarily. This type of loading is used for short periods of time throughout the year due to it being highly taxing on the CNS and easily overtrained19.

19 Monteiro, E. R., Vingren, J. L., Corrêa Neto, V. G., Neves, E. B., Steele, J., & Novaes, J. S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International journal of exercise science, 12(4), 932–940.

116

WAVE 4 Dynamic Effort Lower Day 4 - Micro 1 Warm Up:

(Circuit)

(RPE of 4-5)

Belt Squat Bulgarian Split Squats 2x25 -10-15 reps on the first set to break loose Reverse Hyper 2x15 45deg Back Extension 2x25 -wide stance Main Lift:

(1 min rest)

Straight Bar Speed Squats 6 sets x 3reps -5ct eccentric -comp stance -walk out -30% 1 RM Bar Weight -strong 3 chains each side -weak 1 chain each side Superset: Box Jumps 6sets x 2reps (Shock Method) -24-30 inch box, STEP DOWN from box do not jump. THEN Conventional Speed Pulls 6sets x 2reps Superset: 117

Overhead KB Throws 6x2 -Strong 35lb KB -Weak 25lb KB

6 Hours Post

(RPE 5)

(2 Min Rest)

Leg Press 6sets x 25reps

WAVE 4 Dynamic Effort Upper Day 5 - Micro 1 Warm Up:

(Circuit)

(RPE of 4-5)

Rotation Incline DB Bench 2x25 Rev Grip O’Hearn Pulldowns 2x25 Overhead Triceps Extensions 2x25 -rope -as vertical as possible Main Lift:

(1 Min Rest)

Straight Bar Speed Bench 6sets x 3reps -comp grip -strong 3 chain -weak 1 chain -30% 1RM Bar Weight Superset: Medicine Ball Floor Throws 6x3 -25lb med ball Accessories:

(RPE of 8)

(2 min rest)

(Circuit)

Cross Body Sled Rows 3xfail -90-135lbs Banded Triceps Pushdown 3xfail -v-bar -heavy 118

-controlled

6 Hours Post

(1 Min Rest)

(RPE 5)

DB Bench or Machine Press 6sets x 15reps -3-3 tempo

WAVE 4 Rest Day 6 - Micro 1

WAVE 4 Rest Day 7 - Micro 1

119

WAVE 4 Max Effort Cluster Sets Day 1 - Micro 2 Warm Up:

(Circuit)

(RPE of 5)

(No Rest)

Belt Squat 3x25 -slightly wider than comp stance Leg Extensions 3x25 Hamstring Curl 3x25 Main Lift:

(RPE of 8)

(3-5 Min Rest)

Belt Squat 5sets x 3clusters, 12 reps x 1 cluster -30seconds rest between clusters -10% Heavier than last week You will do 15 repetitions of [Insert Exercise] rest for 30 seconds Complete 15 repetitions of [Insert Exercise] rest for 30seconds Complete 15 repetitions of [Insert Exercise] That was 1 set, rest 3-5 minutes, increase weight, repeat. SUPERSET last 3 sets of belt squats with Leg Extensions 3set x 3clusters, 12reps x 1 cluster -30seconds rest between clusters

120

6 Hours Post

(Non-Circuit)

(1 Min Rest)

(RPE 5)

Hamstring Curls 3sets x 4clusters, 15reps x 1cluster -30seconds rest between clusters, 2 min rest between sets Planks 4x1min Oblique Crunches 4x25 each side

WAVE 4 Max Effort Upper Clusters Day 2 - Micro 2 Warm Up: (Circuit) Controlled)

(No Rest)

(RPE of 5-6)

(Smooth and

Rev Grip Bamboo Bar Bench 3x25 Rev Incline Flies 3x25 Reverse Hyper Scapular Retractions 3x25 Main Lift: (RPE of 8)

(2-5min rest)

Squat Bar Bench 4sets x 3clusters, 12 reps x 1 cluster -30sec rest between clusters -increase weight by 10%

6 Hours Post

(Non-Circuit) Rest)

(RPE 5)

(1 Min

Lat Pulldowns 6sets x 15 reps Triceps Pushdowns 6sets x 15 reps

121

WAVE 4 Rest Day 3 - Micro 2 Notice in this wave that as the weight increases around 10%, reps decrease each set. The sets are increased to keep the volume elevated. Roughly 160 reps each day

122

WAVE 4 Dynamic Effort Lower Day 4 - Micro 2 Warm Up:

(Circuit)

(RPE of 5)

Belt Squat Bulgarian Split Squats 3x25 -10-15 reps on the first set to break loose Reverse Hyper 3x15 45deg Back Extension 3x25 -wide stance Main Lift:

(1 min rest)

Straight Bar Speed Squats 6 sets x 2reps -comp stance -walk out -35% 1RM Superset: Seated Box Jumps 7sets x 2reps (Shock Method) -hold 10lb DBs Notice weight has increased, it is important to properly brace the weight, and not use it for momentum. THEN Conventional Speed Pulls 7sets x 2reps -increase weight 5-10% from last week Superset:

123

Overhead KB Throws 6x2 -Strong 35lb KB -Weak 25lb KB

6 Hours Post

(Non-Circuit)

(1 Min Rest)

(RPE 5)

Hamstring Curls 6sets x 15reps Hanging Knee Raises 6sets x 15reps

WAVE 4 Dynamic Effort Upper Day 5 - Micro 2 Warm Up:

(Circuit)

(No Rest)

(RPE of 5)

(Smooth and Controlled)

Rotation Incline DB Bench 3x25 (supinated to pronated grips) Rev Grip O’Hearn Pulldowns 3x25 Overhead Triceps Extensions 3x25 -rope -as vertical as possible Main Lift:

(1 Min Rest)

Straight Bar Speed Bench 6sets x 3reps -comp grip -strong 3 chain -weak 1 chain -35% 1RM Bar Weight Superset: Medicine Ball Floor Throws 6x3 -25lb med ball Accessories:

(RPE of 8)

(2 min rest)

(Circuit)

Above Head Sled Pulls 3xfail -Strong 135lb-180lb -Weak 90-135lb -pull from waist to overhead without bending elbows (similar to a snatch) 124

Banded Triceps Pushdown 3xfail -v-bar -heavy -controlled

6 Hours Post

(Non-Circuit)

(1 Min Rest)

(RPE 5)

Lat Pulldown 6sets x 15reps

WAVE 4 Rest Day 6 - Micro 2 The warmups in this cycle have been reduced in RPE to avoid massive beatdown during the cluster sets. Because the volume is so high with the cluster sets, we must drop warmup volume and intensity. Motor patterns should already be established so potentiation is not as needed on the last wave.

WAVE 4 Rest Day 7 - Micro 2

125

WAVE 4 Max Effort Cluster Sets Day 1 - Micro 3 Warm Up:

(Circuit)

(RPE of 2.5-3)

(No Rest)

Belt Squat 4x25 -comp stance Leg Extensions 4x25 Hamstring Curl 4x25 Main Lift:

(RPE 9.5 RPE)

(3-5 Min Rest)

Belt Squat 7sets x 3clusters, 8 reps x 1 cluster -30seconds rest between clusters -Work up 9.5 RPE - FINAL SET Up to 90seconds of rest between heaviest clusters

6 Hours Post

(Non-Circuit) 5)

(1 Min Rest)

(RPE

(Optional) Hamstring Curls 6sets x 15reps -30seconds rest between clusters, 2 min rest between sets 126

Planks 4x1min Oblique Crunches 4x25 each side Why is the 6-hour post workout optional? Some lifters may experience too much fatigue at this part of the cycle. Its important to start focusing on the main workouts if fatigue is high or GPP base is still being built.

WAVE 4 Max Effort Upper Clusters Day 2 - Micro 3 Warm Up:

(Circuit)

(RPE of 2.5-3)

Rev Grip Bamboo Bar Bench 4x25 -keep light and use spotter Rev Incline Flies 4x25 Reverse Hyper Scapular Retractions 4x25 Notice the amount of posterior to anterior warmup. We’re increasing the posterior volume to match anterior volume from clusters. Main Lift: (RPE of 9)

(2-5min rest)

STANDARD BENCH BAR Bench 7sets x 3clusters, 8 reps x 1 cluster -30sec rest between clusters -most you can do -LAST SET: Up to 90 seconds rest on the heaviest sets but try to maintain normal rest periods for as long as possible.

6 Hours Post

(Non-Circuit) Rest)

(RPE 5)

(1 Min

127

(Optional) Lat Pulldowns 6sets x 15 reps

WAVE 4 Rest Day 3 - Micro 3 WAVE 4 Dynamic Effort Lower Day 4 - Micro 3 Warm Up:

(Circuit)

(RPE of 5-6)

Belt Squat Bulgarian Split Squats 4x12 Reverse Hyper 4x12 45deg Back Extension 4x25 -slightly narrow stance Main Lift:

(1 min rest)

Straight Bar Speed Squats 6 sets x 3reps -comp stance -walk out -Start at 50% and add 2.5% to each side for every set Superset: Seated Box Jumps 7sets x 2reps (Shock Method) -hold 30-50lb DBs THEN Conventional Speed Pulls 6sets x 2reps -Progressive, try to end with a heavy double that is still fast 128

-Start at 50% and add 2.5% to each side for every set Superset: Overhead KB Throws 6x2 -Strong 50lb KB -Weak 35lb KB

6 Hours Post

(3-3 Tempo)

(1 Min Rest)

(RPE 5)

Hamstring Curls 6sets x 15reps

WAVE 4 Dynamic Effort Upper Day 5 - Micro 3 Warm Up:

(Circuit)

(RPE of 5-6)

Rotation Incline DB Bench 4x25 -pronated on top, supinated grip on bottom Rev Grip O’Hearn Pulldowns 4x25 Overhead Triceps Extensions 4x25 -rope -as vertical as possible Main Lift:

(1 Min Rest)

Straight Bar Speed Bench 6sets x 3reps -comp grip -3 chain -40% 1RM Bar Weight Superset: Medicine Ball Floor Throws 6x3 -25lb med ball Accessories:

(RPE of 8)

(2 min rest)

(Circuit)

Cross Body Sled Rows 3xfail 129

-Strong 90-135lbs -Weak 45-90lbs Banded Triceps Pushdown 3xfail -v-bar -heavy -controlled

6 Hours Post

(Non-Circuit)

(1 Min Rest)

(RPE 5)

Lat Pulldown 6sets x 15reps

WAVE 4 Rest Day 6 - Micro 3

WAVE 4 Rest Day 7 - Micro 3 130

Start of Alternate Wave 4 POWERLIFTING ALTERNATE WAVE 4 (option 2) Max Effort Upper Day 1 - Micro 1 Warm Up:

(Circuit)

(RPE of 3-4)

DB Press 4x25 -alternate grip every set Lat Pulldown 4x25 -fat bar, wide grip Reverse Grip Tricep Pushdowns 4x25 Main Lift:

(RPE of 7)

(2-5 Min Rest)

Straight Bar bench 5-6sets x 3 reps Top Set should be at 70% of 1RM -Since we just finished the last cycle maxing out a 5RM we are going to de-load the intensity while maintaining the technique of the straight bar bench Accessories:

(RPE of 8)

(Circuit)

(2 min rest)

Single Arm DB Rows 3x8-10 each side 131

-Elbows Tucked In Band Pull Aparts 3x20

ALTERNATE WAVE 4 Rest Day 2 - Micro 1 ALTERNATE WAVE 4 Dynamic Lower Day 3 - Micro 1 Warm Up:

(Circuit)

(RPE of 3-4)

Belt Squat 4x25 -comp stance -progressive Banded Good Mornings 4x10 Wenning Plank 4x25 Main Lift:

(1 Min Rest)

Speed Squats 6sets x 2reps -Strong Light Band each side -Weak mini band each side -30% 1RM Bar Weight -Comp Stance Competition Deadlift Speed Pulls 6sets x 2 reps -45% 1rm bar weight -Pause at the knee on the way up 132

-Straight Weight Accessories:

(RPE of 7)

(Circuit)

(2 min rest)

Glute Bridges with Football Bar 3xFAIL (15-20 rep range) -Upper Back on Bench and Bar on Lap -Using 225lbs Single Arm Shrugs 3xFAIL each side (15-20 rep range)

ALTERNATE WAVE 4 Dynamic Effort Upper Day 4 - Micro 1 Warm Up: (Circuit)

(No Rest)

(RPE of 3-4)

Incline DB Bench 4x25 Cable Pullovers 4x25 Cross Body Triceps Extensions 4x25 Main Lift:

(1min rest)

Speed Bench 10 sets x 3reps -30% 1RM bar weight -Over 300lb bencher double mini band each side -Under 300lb bencher single mini band each side Accessories:

(Circuit)

(2 min rest)

Barbell JM Press 3xBURN (10-12 rep range) DB Pullovers 3xBURN (10-12 rep range)

ALTERNATE WAVE 4 133

Rest Day 5 - Micro 1 ALTERNATE WAVE 4 Rest Day 6 - Micro 1 ALTERNATE WAVE 4 Max Effort Lower Day 7 - Micro 1 Warm Up:

(Circuit)

(RPE of 3-4) (All Exercises Progressive in Weight)

4x25 Back Extensions 4x25 Hamstring Curls 4x30sec Planks Main Lift:

(RPE of 7)

(2-5 Min Rest)

Straight Bar Back Squat 6-8sets x 3reps Top Set should be at 70% of 1RM We’ve taken this week to go only 70% to give our body a little bit of a break because we just did a true 5RM with a classical lift. The 70% load sustains familiarity when we develop our opener with a straight bar in a few weeks while not being too taxing on the CNS. This is important when training conjugate style, to reinforce technical mastery with a straight bar prior testing an opener. Specificity is crucial in this stage. Competition Stance DL 6-8sets x 3reps 134

Top Set should be at 70% of 1RM Accessories:

(RPE of 7)

(Circuit)

(2 min rest)

Reverse Hypers 3x10-15 Decline Sit-ups 3x10-15

ALTERNATE WAVE 4 Max Effort Upper Day 1 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

DB Press 3x25 -supinated grip Lat Pulldown 3x25 Reverse Grip Tricep Pushdowns 3x25 Main Lift:

(RPE of 8-8.5)

(2-5 Min Rest)

Straight Bar bench 6-8sets x 3reps Working up to 87% of 1RM We are increasing the load for specificity to a 1RM Accessories:

(RPE of 8) (Circuit) (2 min rest) weight by 10%)

(Increase

Single Arm DB Rows 3x8-10 each side -Elbow In Band Pull Aparts 3x20 135

ALTERNATE WAVE 4 Rest Day 2 - Micro 2 ALTERNATE WAVE 4 Dynamic Lower Day 3 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5)

Belt Squat 3x25 -comp stance -progressive Banded Good Mornings 3x12 Wenning Plank 3x25 Main Lift:

(1 Min Rest)

Speed Squats 6sets x 2reps -Strong Light Band each side -Weak mini band each side -35% 1RM Bar Weight -Comp Stance Competition Deadlift Speed Pulls 6sets x 2 reps -55% 1rm bar weight -Straight Weight 136

-Pause at the knee on the way up Accessories:

(RPE of 8)

(Circuit)

(2 min rest)

Glute Bridges with Football Bar 2xFAIL (10-15 rep range) -Upper Back on Bench and Bar on Lap Single Arm Shrugs 2xFAIL each side (10-15 rep range) -10% Heavier than last week

ALTERNATE WAVE 4 Dynamic Effort Upper Day 4 - Micro 2 Warm Up: (Circuit)

(No Rest)

(RPE of 4-5)

Incline DB Bench 3x25 Cable Pullovers 3x25 Cross Body Triceps Extensions 3x25 Main Lift:

(1min rest)

Speed Bench 8sets x 3reps -35% 1RM bar weight -Over 300lb bencher double mini band each side -Under 300lb bencher single mini band each side Accessories:

(RPE of 8)

(Non-Circuit)

(2 min rest)

JM Press 3x 8-10 reps DB Pullovers 3x 8-10 reps

ALTERNATE WAVE 4 137

Rest Day 5 - Micro 2 ALTERNATE WAVE 4 Rest Day 6 - Micro 2 ALTERNATE WAVE 4 Max Effort Lower Day 7 - Micro 2 Warm Up:

(Circuit)

(RPE of 4-5) (All Exercises Progressive in Weight)

3x25 Back Extensions 3x25 Hamstring Curls 3x30sec Planks Main Lift:

(RPE of 9)

(4-5 Min Rest)

Straight Bar Back Squat 6-8sets x 3reps -Working up to 87% of 1RM for a Triple Accessories:

(RPE of 8)

(Circuit)

(2 min rest)

Reverse Hypers 3x8-10reps Decline Situps 3x8-10 reps Lower rep range means heavier weight than previous week

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ALTERNATE WAVE 4 Max Effort Upper Day 1 - Micro 3 Warm Up:

(Circuit)

(RPE of 5-6)

DB Press 2x25 -supinated grip Lat Pulldown 2x25 Reverse Grip Tricep Pushdowns 2x25 Main Lift:

(RPE of 9)

(2-5 Min Rest)

Straight Bar bench 5-6sets x 2reps -Working up to 70% of 1RM for 2 reps. Again, de-loading the intensity but focusing on refining the technique before the new max during Micro 4 Accessories:

(RPE of 9)

(Circuit)

(2 min rest)

Chest Supported Rows 3x10 -Elbows Out, Focusing on point between the shoulder blades

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Cable Face Pulls 3x20

ALTERNATE WAVE 4 Rest Day 2 - Micro 3 ALTERNATE WAVE 4 Dynamic Lower Day 3 - Micro 3 Warm Up:

(Circuit)

(RPE of 5-6)

Belt Squat 2x25 -comp stance -progressive Banded Good Mornings 2x25 Wenning Plank 3x25 Main Lift:

(1 Min Rest)

Speed Squats 6sets x 2reps -Strong Light Band each side -Weak mini band each side -65% 1RM Bar Weight -Comp Stance Competition Deadlift Speed Pulls 8-10sets x 1 reps -Start at 50% and add 5-7% each jump and work up to opener. 140

Accessories:

(RPE of 9)

(Circuit)

(2 min rest)

KB RDL’s 3x10-12 -focusing on stretching out the hamstrings while keeping them engaged Side Planks 3x45 seconds each side

ALTERNATE WAVE 4 Dynamic Effort Upper Day 4 - Micro 3 Warm Up: (Circuit)

(No Rest)

(RPE of 5-6)

Incline DB Bench 2x25 Cable Pullovers 2x25 Cross Body Triceps Extensions 2x25 Main Lift:

(1min rest)

Speed Bench 8sets x 3reps -Over 300lb bencher double mini band each side -Under 300lb bencher single mini band each side -40% 1RM bar weight Accessories:

(RPE of 9)

(Circuit)

(2 min rest)

DB Kick-ups 3x8-10 Chest Supported Supermans 3x10-15 T-Bar Rows with Landmine 3x10-12

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ALTERNATE WAVE 4 Rest Day 5 - Micro 3 ALTERNATE WAVE 4 Rest Day 6 - Micro 3 ALTERNATE WAVE 4 Max Effort Lower Day 7 - Micro 3 Warm Up:

(Circuit)

(RPE of 5-6) (All Exercises Progressive in Weight)

Back Extensions 2x25 Hamstring Curls 2x25 Planks 2x30sec Main Lift: (RPE of7-7.5)

(2-5 Min Rest)

Straight Bar Back Squat 6-7sets x 2reps -Working up to 75% of 1RM for 2 reps. -De-loading the intensity but focusing on refining the technique before the new potential opener during the end Micro 4 (notice a 5% increase since the last drop in weight) Competition Stance DL 6-7sets x 2reps -Working up to 75% of 1RM for 2 reps. Accessories:

(RPE of 9)

(Circuit)

(2 min rest) 142

Reverse Hypers 3x10-15 Decline Situps 3x10-15

ALTERNATE WAVE 4 Max Effort Upper Day 1 - Micro 4 Warm Up:

(Circuit)

(RPE of 5-6)

DB Press 1x25 Lat Pulldown 1x25 Reverse Grip Tricep Pushdowns 1x25 -Just using this to get the blood moving and get the joints loose Main Lift:

(92%)

Straight Bar bench 6-8sets x 1rep -Start off light and work up to 92% of your 1RM in 6-8sets -Treat this as if it were a competition -Take as much rest as needed, up to 8-9 minutes, between sets

ALTERNATE WAVE 4 143

Rest Day 2 - Micro 4 Recovery: 60-90 Minute Sports Massage

ALTERNATE WAVE 4 Lower Technique Day 3 - Micro 4 Warm Up:

(Circuit)

(RPE of 5-6)

Belt Squat 2x25 -comp stance -progressive Banded Good Mornings 2x25 Wenning Plank 2x25 Main Lift:

(RPE of 5)

(1 Min Rest)

Straight Bar Back Squat 5-6sets x 6reps -straight weight -Work up to 30% of 1RM in 5-6sets week

-Just staying loose and perfecting technique for 1RM later in the Accessories:

(RPE of 5)

(Circuit)

(2 min rest) 144

Deficit RDL 2x10 -No more than 95lb bar weight -More for mobility Planks 2x1min

ALTERNATE WAVE 4 Volume Upper Day 4 - Micro 4 Warm Up: (Circuit)

(No Rest)

(RPE of 5-6)

Lat Pulldowns 3x25 Cable Pullovers 3x25 Cross Body Triceps Extensions 3x25 Main Lift:

(RPE of 7)

(1min rest)

DB Bench Press 5sets x 10reps -Progressive

ALTERNATE WAVE 4 Rest Day 5 - Micro 4 145

ALTERNATE WAVE 4 Rest Day 6 - Micro 4

ALTERNATE WAVE 4 Max Effort Lower Day 7 - Micro 4 Warm Up:

(Circuit)

(RPE of 3-4)

Barbell Back Squats 2x25 Back Extensions 2x25 Banded Hamstring Curl 2x25 -Just using this to get the blood moving and get the joints loose Main Lift:

(92%)

(2-5 Min Rest)

Straight Bar Back Squat 6-8sets x 1rep -Starting off light and working up to a single at 92% of your 1RM -Treat this as if it were a competition -Take as much rest as needed, up to 8-9 minutes, between sets

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Alternate Exercises We understand that having every exact piece of equipment is hard for everyone to have, and in some cases makes in nearly impossible to write a perfect manual for everyone. With this in mind we will give you some alternate choices for movements like belt squats that not everyone has access to.

147

So hopefully these alternates can help if you are dealing with limited selections Matt Wenning M.S. Sports Biomechanics

Belt squat Replacement ideas Goblet squat

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Chest up, heel pressure and keeping your posture, although a similar motor pattern to a belt squat, the compressive forces are still present, and learning to sit back may be more difficult. At the end of the day, motor patterns and reinforcement are key

Hatfield squat (safety bar needed) 149

Using a safety bar around the neck, you squat with your hands attached to the rack via bar or handles, this helps learning to sit back, and focus on leg drive. A great alternative for a belt squat, just does not reduce compression. Reduction of compression can be a key factor in longevity, and is why we use the belt squat so much for squatting, lunging etc.

150

Concentric Safety bar squats Alternative Zercher squat

Notice posture of the spine, head position and vertical shank. All key components to developing your squat and deadlift.

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Football bar bench or rows 45-degree hand position dumbbells

The purpose is to change the pressure on the shoulder, and although you can get by without a football bar, the more tools in your toolbox, the more beneficial your outcome of training

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Buffalo Bar High bar squat

High bar can be easier on your shoulders when heavy upper body training is present, that is my biggest use for buffalo bar, this can be a good alternative

153

Bulgarian Belt squat alternative DB Split squat (foot elevated on back leg)

Heel pressure and posture are key, and single leg work is a great way to achieve more balance, and hypertrophy when used occasionally

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Bamboo Bar bench alternative PVC pipe bench press (8 ft long) 25-30lb limit each side

Great alternative to bamboo bar, just very weight restrictive due to material tolerances. We suggest not more than 25lbs per side for a 2.5in PVC pipe

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Grip Machine Forearm work and rice bowl hand squeezes

Kneading rice is an old martial arts technique but very useful in building strong hands, and all that’s needed is a bowl and some brown rice

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