Amd Vip Workout

The AMD VIP Workout 4 Week Recovery / Strength By Jim Smith, CSCS, RKC

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The AMD VIP Workout - Week 1 Target: Recovery / Strength Foundation Training: Full Body

WEEK 1 Full / Day 3

Full / Day 1 Target

Volume

Foam Roller – Whole Body Rotator Cuff-Y Rotator L + Rotate Push-ups Plus Hip Thrusts on Bench Bodyweight Squats Squat to Stand

30-60 sec each targeted area 1x12 1x12 1x12 1x12 1x10 1x8

1a) Push-ups

1b) Inverted Rows 1c) Lat / Shoulder stretches on cage (or with bands if you have them) 2a) DB Lunges

Foam Roller – Whole Body Rotator Cuff-Y Rotator L + Rotate Push-ups Plus Hip Thrusts on Bench Bodyweight Squats Squat to Stand 1a) Goblet Squats

4x20

1b) Rear-elevated Rear-elevated split squat – bodyweight ONLY

3x6 each leg

2c) Seated Cradle Stretch into foam rolling hips / glutes

Volume

4x20

1-2 min

2b) Hip Thrusts Thrusts on Bench with plate in lap

Target

3x15

1 min each leg / 1-2 min

Hanging Leg Lifts

3x10

Static Stretching

5-10 min

Full / Day 5

30-60 sec each targeted area 1x12 1x12 1x12 1x12 1x10 1x8 4x10

4x8 each leg

Target Foam Roller – Whole Body Rotator Cuff-Y Rotator L + Rotate Push-ups Plus Hip Thrusts on Bench Bodyweight Squats Squat to Stand

4x25

1b) Inverted Rows

4x25

1c) Cable Face Pulls

4x12

2a) DB Military Military Press – standing

3x10

2a) DB Lunges

2b) T-bar Rows

3x10

2b) Hip Thrusts Thrusts on Bench with plate in lap

1-2x10 / 1-2 min

Static Stretching

30-60 sec each targeted area 1x12 1x12 1x12 1x12 1x10 1x8

1a) Push-ups

1c) Lat / Shoulder stretches on cage (or with bands if you have them)

2c) Push-ups Plus into foam rolling and thoracic extension on roller Ab Roll-outs with wheel (or bar)

Volume

2c) Seated Cradle Stretch into foam rolling hips / glutes

1-2 min

3x8 each leg 3x15

1 min each leg / 1-2 min

3x12

Hanging Leg Lifts

3x15

5-10 min

Static Stretching

5-10 min

WEEK 1 LAYOUT Day 1 Strength Training

Day 2 Rest / Recovery

Day 3 Strength Training

Day 4 Rest / Recovery

Day 5 Strength Training

Day 6

Day 7

Rest / Recovery

Rest / Recovery


WEEK 2 Full / Day 3

Full / Day 1 Target

Volume

Target

Full / Day 5

Volume

Volume

Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms

30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8

1) DB Bench Press

3x12

1) Conventional Deadlifts

4x8

1) DB Clean & Press

4x6

2a) Chin-ups

3x12

2a) Pull-ups

3x10

2a) Zercher Squats

3x8

2b) Heavy Band Good Mornings or DB Swings

3x20

2b) DB Floor Press

3x10

3) DB Shrugs

3x15

3) Alternating DB Curls

3x12

4a) Hanging Leg Lifts 4b) Back Extensions

3x10 3x10

Foam Roller – Whole Body

2b) DB Step-ups on Box*

3x12 each leg 3x8

3) DB RDL’s

Foam Roller – Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms


Target

4a) Plank Mountain Climbers 4b) Stir the pot on swiss ball



4) Split Stance, Low-toHigh Cable lift with tricep rope

3x10 each way

Hip Flexor Stretch w/ Rear Leg Elevated

1-2 minutes each leg Repeat 2X

Cable Face Pulls

3x12

Hindu Push-ups

3x20

5-10 min

Static Stretching

5-10 min

Static Stretching

5-10 min

Static Stretching

3x10 3x1 min

Optional Conditioning Session


* DB Step-ups on box – if you don’t have a box you can use a flat bench

WEEK 2 LAYOUT Day 1 Strength / Conditioning (optional)

Day 2

Day 3

Day 4

Rest / Recovery

Strength Training

Rest / Recovery

Day 5 Strength / Conditioning (optional)

Day 6

Day 7

Rest / Recovery

Rest / Recovery


WEEK 3 Full / Day 3

Full / Day 1 Target

Volume

Foam Roller – Whole Body Face Pulls Birddogs Db Step-ups Lunge and Reach Seated DB Int/Ext Rot. Push-ups Striders

30-60 sec each targeted area 1x20 1x8 each side 1x6 each leg 1x6 each leg 1x12 each arm 1x20 1x10 each leg

1) Squats

4x8

2a) Rear Elevated Elevated Split Split Squats – front foot on plate (increased ROM) 2b) Band Pull Pull Aparts or Face Pulls

3x10 each leg

Target

Volume



Volume 30-60 sec each targeted area 1x20 1x8 each side 1x6 each leg 1x6 each leg 1x12 each arm 1x20 1x10 each leg

5x5

1) Conventional Deadlifts

4x6

2a) Chin-ups with Knee Ups combo

4x10

2a) Barbell RDL’s

3x12

2b) Barbell Military Press

3x8

2b) DB Step-ups on Bench

3x8

3) DB Posterior Flyes

3 x 30 sec x 10 reps

High Rep Tricep Extensions

100 reps in shortest number of sets

Static Stretching

5-10 min

4) Planks Planks + Mountain Climbers

30-60 sec each targeted area 1x20 1x8 each side 1x6 each leg 1x6 each leg 1x12 each arm 1x20 1x10 each leg

Target

1) Neutral Grip DB Military Press

3x20

3) Barbell Clean & Press

Full / Day 5

4x8 each leg 3x12

3) DB Lunges

3x6 each leg

4) Ab Rollouts Rollouts with Barbell (10lb plate on each side)

3x12

4) Planks Planks + Mountain Climbers

3 x 30 sec x 10 reps

EZ Curl Reverse Curls

3x12

Push-ups

4xAMRAP*

Static Stretching

5-10 min

Static Stretching


5-10 min


* AMRAP – As Many Reps As Possible

WEEK 3 LAYOUT Day 1 Strength / Conditioning (optional)

Day 2

Day 3

Day 4

Rest / Recovery

Strength Training

Rest / Recovery

Day 5 Strength / Conditioning (optional)

Day 6

Day 7

Rest / Recovery

Rest / Recovery


WEEK 4 Full / Day 3

Full / Day 1 Target

Volume



1) Chin-ups (Heavy with extra weight) 2a) One Leg Squat to the Bench (holding and extending light db's with each rep)*

4x6-8

4x6 each leg

2b) DB Shrugs - HEAVY

3x12

3a) DB Posterior Posterior Flyes 3b) Shoulder Stretches – all angles 4a) Planks 4b) Plank Mountain Climbers

3x12 Various

3x1 min 3x20 reps

High Rep Seated DB Military Press – use 50% of 1RM

Target

Full / Day 5

Volume




Volume 30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8

1) Front Squats

4x8

1) Neutral Grip DB Bench

4x15

2a) DB Military Military Press (standing)

3x12

2a) Seated Rows

3x15

3x20

2b) Push-ups

100 reps in as few sets as possible

3x20

3a) DB Squat Squat & Press 3b) Hip Flexor Stretch w/ Rear Leg Elevated

3x6 3x5-8 each leg

3x10 3x10 each way

4a) Hanging Knee Ups 4b) Plank Mountain Climbers

3x10 3x20

2b) DB or KB Swings 3) Cable or Band Face Face Pulls with External Rotation 4a) Barbell Ab RollRollouts 4b) Split Stance, Lowto-High Cable lift with tricep rope

60 reps in as few sets as possible

DB Hammer Curls

3x12

5-10 min

Static Stretching

5-10 min

Static Stretching

Target

Cable or Band Tricep Extensions Static Stretching

Optional Fat Loss Session

80 reps in as few sets as possible 5-10 min

Optional Fat Loss Session

*If too easy, raise front foot on a plate or step to increase range of motion

WEEK 4 LAYOUT Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Strength / Conditioning (optional)

Rest / Recovery

Strength Training

Rest / Recovery

Strength / Conditioning (optional)

Rest / Recovery

Rest / Recovery

Blank Workout Templates Full Body

Program: Target: Training:

Full / Day 1 Target Foam Roller – Whole Body

Static Stretching

Volume 30-60 sec each targeted area

5-10 min


Full / Day 3 Target Target Foam Roller – Whole Body

Static Stretching


5-10 min

Full / Day 5 Target Foam Roller – Whole Body

Static Stretching


5-10 min


OTHER PRODUCTS http://www.dieselsc.com

ABOUT JIM SMITH Jim Smith, CSCS, CFT, USAW i s the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT), Dragondoor Russian Kettlebell Certified (RKC), Westside Barbell Certified and USA Weightlifting (USAW) as a Club Coach. Jim is a renowned renowned author, lecturer, and consultant. He is also a contributing writer writer to numerous national publications and has published manuals and DVDs purchased by athletes, coaches, and fitness professionals all over the world. To learn how to integrate SMR, warm ups, and activation into any program you’re on, check out AMD and AMPED Warm-up. Jim is currently giving away a free muscle muscle building, strength training, power pak at http://www.dieselsc.com/free-stuff To learn more about Jim, visit his website at www.dieselsc.com

. OTHER PRODUCTS FROM JIM SMITH COMBAT CORE By Jim Smith, cscs www.CombatCoreStrength.com The manual is the essential core training reference for all strength coaches and fitness professionals. Combat Core demonstrates advanced torso training strategies for elite athletes and the manual provides the science and anatomy that the exercises are based upon.

ACCELERATED MUSCULAR DEVELOPMENT 2.0 By Jim Smith, cscs www.AcceleratedMuscularDeve www.Accelerate dMuscularDevelopment.com lopment.com Accelerated Muscular Development (AMD) is the ONLY complete 16 week muscle building system. AMD provides provides a step-by-step, easyeasyto-follow protocol protoc ol that “teaches” you how to not only build slabs of muscle, but also how to structure your own programs.

CHAOS TRAINING

AMPED Warm-up

By Jim Smith http://dieselsc.com/store/chaos-training Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Chaos Training is the essential, all encompassing reference for odd-object and non-conventional training.

By Jim Smith www.ampedwarmup.com The essential warm-up, warm- up, rehabilitation, “feel better right now” system. You HAVE to get this manual and DVD set if you are a fitness professional or you love being fit and healthy. This system gives gives you the step-bystep guide to picking the right exercises to improve your mobility, activate inhibited muscles and charge your CNS!

CLICK HERE

The COOL YouTube Channels

Awesome Athletic Strength Training / Muscle Building Channel http://www.youtube.com/thedieselcrew Essential Exercise Index Channel http://www.youtube.com/musclevip

www.dieselsc.com “Achieving Beyond Potential”

Amd Vip Workout

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