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All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.

Copyright 2011 The Forged Athlete, LLC

www.travisstoetzel.com

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All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.

Copyright 2011 The Forged Athlete, LLC


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MY STORY I started sports at young age and ever since then, I grew up to love it. My dad really taught taught me the importance of hard work work and dedication. I learned these qualities qualities more more so when I was was heavily involved in wrestling growing up as a kid and on into high school. Mindset and physical strength became two of my most valued assets as you’ll soon find out… When I first first started, I’ll admit right up front, f ront, I was weak, timid, and worst of all, afraid. My physical strength greatly greatly influenced my mental strength. Being weak, I knew I didn’t stand a chance against stronger opponents, so many of times, I just gave up. I was beat before I even got onto the mat! It wasn’t until I turned 13, I got addicted to training hard training hard with weights. I remember the day when a switch went off in my head. I was traveling back from a National wrestling tournament in Tulsa, OK. I had gotten destroyed in my matches and was out of the tournament within two tries. It was a long ways to travel to not show for anything. I was extremely disappointed in myself and I felt horrible as I felt I had really let my father down. So as we were coming home, I could over hear my dad and his friend talking in the front seat. I was thought to be asleep in the back of the truck but I could overhear everything that was being said. To make a long story short, I overheard exactly what my problem was. What I heard that night that my dad’s friend said is something that will forever stick in my head. The one thing from the conversation that I’ll always remember hearing is that “I was a pussy, and I was weak.” This got me fired up beyond belief! I was so fired up that the minute I got home I went to my room and I started to train for hours. It was the middle of the night but I still I had no care in the world besides training my ass off. I was surprised my parents didn’t wake up I was blaring the music so loud and lifting so hard. But from that day forward, I vowed to NEVER NEVER be considered physically weak again. again. Most importantly, I was NEVER going to be considered a “weak pussy again!”


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And then, my passion to get stronger, bigger, faster, and more powerful began! Although wrestling was one of my best sports in terms of success and building the work ethic I have today, my favorite sport growing up had to be football, which is probably why I stuck with that and played in it all through college. I ended up becoming an All American Return Specialist my senior year and after that, I played around in some arena football leagues and tried out in a few NFL combines as well. My numbers were right at the top with the Division I prospects but since I was coming from a small school and didn’t have the size, I was overlooked. “NO EXCUSES”, I thought!

So, I continued to train my ass off to try and make another team tryout somewhere, anywhere. But, to my dismay, my phone never rang. After a few years of trying to make a team in any league possible, I gave it up to focus on training other serious athletes. I started off at a corporate gym where I absolutely hated it! I was stuck training mostly unmotivated slobs that cared nothing about training or even being remotely fit. I tried to motivate them but some people just aren’t on my level. They just don’t have the same mindset as I did and they were starting to bring me down! It got so bad that I actually had thoughts in my head about quitting the training game all together! This was not me at all so I knew something had to be changed as soon as possible! I wanted to train SERIOUS people that wanted to work hard and that were 110% dedicated! I wanted to be around other people that would inspire me to be better and do better. I wanted people that would force me to work harder and go above and beyond. So after about 2 years in the corporate training realm, I left to start my own hardcore gym, The Forged Athlete, in Omaha NE. Myself and another trainer, Joe, who is now my best friend, together run the Forged Athlete Gym. We like to call it our “diamond” gym. There’s NO other gym like it. Especially in the Midwest!


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But , with any story, there’s a funny part on how all of this came to be… Actually, before I could get the chance to walk out and leave on the corporate gym I was at, I got fired as I had already been training people outside in small groups. When they caught on, they fired me on the spot which was a total blessing in disguise because I was on my way out anyways! So now it was go time! Since then I’ve been training athletes and other serious trainees in my very own hardcore gym! This is my calling and is my life! I know it because I live it everyday and the passion to get better burns hotter and grows larger each and every day! Now, I have had the opportunity to train professional athletes, Division I college athletes, exathletes, a national champion wrestler, Pro MMA fighters, and other serious trainees that give 110% every session and will do whatever it takes to get better! This is my atmosphere! This is where I have been able to create my unique training system using Bags, Bells, and Bodyweight to help people achieve maximum results. For me, the most important focuses of any training program I create is to accomplish two things: 1 – Injury Prevention 2 - Increases in Total Athleticism and Performance (speed, power, strength, mindset, and conditioning) After critiquing the system you are receiving in this manual over and over and seeing amazing results over and over, I’m ready to unleash the system I have created to YOU! So WHY should you listen to me? Why would my system be worth anything to you?? I’ll tell you why – I’m the strength coach that walks the walk and LIVES THE STRENGTH and CONDITIONING LIFESTYLE. I don’t just talk a big game and order athletes around to do these crazy workouts.


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I’ve tested everything on myself over years of training. I know firsthand that my system works! I will NEVER have either my athletes or clients do anything I’ve never done. I only prescribe programs I’ve taken myself through or that I know 100% WORK! BUT, I will give you forewarning, this is NOT for everyone. It’s for people that are willing to work hard and really get after their goals. If you are ready to get a little dirty, sweat, and possibly spill a little blood, this program is for you! So jump into the system and hammer away! This system is designed to get you into the BEST condition you have ever been in! You can expect to get more explosive, faster, leaner, meaner, and overall more athletic. Whether you’re an athlete in sports now, an ex-athlete looking to stay in top shape, or even someone who’ s never played sports but just wants to look good and feel better, this system is for you! So let’s Live Aggressive and Get Strong!


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The Bags, Bells, and Bodyweight Training System Who’s it for

This training system was initially designed for more explosive, aggressive types sports such as wrestling, MMA, and football but it can really be used by any and all athletes that are looking to add on some lean muscle, shred some fat from their body, and get more explosively fast, and overall more athletic. If you’re a non athlete reading this right now, this system is also for you! I’m not trying to appeal to everyone, but those who are mentally strong, dedicated, committed and willing to work hard each and every training session they do, this manual is all about you and your goals. SERIOUS people only! What’s it do?

You can expect serious gains and increases in strength, lean muscle, and total athleticism. You’ll hear me speak about “Total Athleticism” a lot. When I refer to this, I mean the whole package. So, expect to become faster, stronger, quicker, and more explosive. This is just the way it is when you train with the system I’m about to unleash for you! In my mind, the only true reason to train is for PERFORMANCE. The better you can perform; the better off you’ll be period. This goes for on the field and off! In my mind, all people are “human athletes” and we all need to be strong, fast, lean, mean, mobile, and hostile! I say train for GO, not just for SHOW! This system will take your performance, mind, and physique to whole new levels! So be ready! How’s it work

The Bags, Bells, and Bodyweight Training System is based on a 3 week on, 1 week off training cycle in which, for 3 weeks, you will train with full intensity. I mean no holds barred intensity! When we train, from now on, it’s got to be ALL OUT WAR! You need to be fully mentally invested into your training sessions. From now on, we no longer “workout”, we now only “TRAIN”. th

In the 4 week, or our “down week” week, you will cut back the intensity and volume quite a bit to allow yourself to recover and heal. I learned this technique from some of the best hardcore coaches out there and I know it works! www.travisstoetzel.com

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This is a 10 phase program and ALL phases need to be attacked with full concentration and effort. From here on out, you need to be 110% invested into this program. NO program ever works if you do it for just a few weeks then skip to another one. I know people that do this same exact thing and NEVER see results. They are always looking for the next best thing. It doesn’t work like that! The truth… There is NO next best thing!. The best thing is what you are currently doing NOW! So invest 110% into it! Be patient and committed! If you can consistently follow this system for all 10 phases like it demands, you will see results! I guarantee it! BUT, as I said before and I’ll say it again – you must be committed and 110% dedicated! No questions asked! Prepare you mind and body for total war!

THE WEAPONS OF MASS CONSTRUCTION…. Sandbags – The Ultimate Hardcore Training Tool “The training tool that’s alive!” Lets talk about sandbags. Sandbags are a ruthless training tool that anyone can have. They are fairly cheap if you buy professional made bags, or practically free if you want to make your own (see DIY Sandbag Bonus for instructions) Either way, sandbags are ESSENTIAL and must be a part of your training arsenal! Hence, this is why they make up much of the training system. Sandbags are so versatile you can train with them anywhere and anytime. Sandbags come in many forms – basic sand, pea gravel, wood chips, rubber mulch, and regular gravel. Whatever way you fill your bag, it’s an effective tool for building full body strength, explosiveness, conditioning, and mental toughness.


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Building full body strength The beauty of sandbags and what makes them so unique is that they are odd and they never hold the same shape. The filling within the bag constantly moves and shifts which in turn, makes your whole body work even harder to stabilize the weight. This does wonders for core strength and full body awareness. Sandbags are easily utilized for full body movements such as cleans, shouldering, overhead presses, and carries. All movements force the body to work very hard. Grip strength like none other Besides being great for full body strength, bags also build superior for grip strength. The grip is highly challenged when working with bags do to the oddness of the bag. With most of my bags, there are no handles or specific areas to grip the bag effectively. This really forces you to use pure grip strength to hold onto the bag. In exercises in which the reps are higher, the grip is highly challenged

Building Mental Muscle With Bags Along with grip strength, full body strength, comes total mental toughness. You have to have a strong mind especially when dealing with heavier bags. The oddness and difficulty with gripping the bag alone forces you to work 10 times harder. Even the simplest of movements become much more challenging when working with bags. During sets, when fatigue starts to really set in and the bag begins to shift even more and do more unexpected things while performing movements, mental toughness is one of the biggest assets you can have to get through the set. If you don’t have mental toughness to begin with when starting with bags, you’ll definitely build it up over time as you work with them more. Explosive, Functional strength and power One of the main reasons I love to train with bags is for the functionality and overall power and explosion development you receive while working with them. With bags, you are the furthest amount of distance away from training in a machine, which has little to no function at all. Bags force you to be coordinated and effective with your movements. Which in turn helps you develop real world strength and power. Just training with the most basic of sandbag movements, the clean, will force you to be highly explosive and functional. All play a huge role in helping development of these qualities.


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Kettlebells – Straight From Hell They Came From Russia with love One of the oldest of old school training tools, is the kettlebell. This is also a highly and often overlooked training tool. Just looking at one will get you stronger! It’s a highly versatile tool that can be used anywhere and anytime and like the sandbag, is ESSENTIAL to have within your training program. Old school, good ol fashioned hard work With kettlebells, nothing comes easily. When you work will bells, you mind needs to be focused and your body needs to be ready to work extremely hard. Many of the movements are highly technical, but in the end, it’s all hard work with straight up guts and grime. Mental toughness, having the grip of a gorilla, and total athleticism Like the bags, mental toughness is built up tremendously as well a grip is. Many bells have a thick grip which makes it challenging to hold onto and when you are doing a higher rep set, the mind muscle becomes a huge factor alongside with your grip. Both are built very effectively when training with bells! Bells, like bags are a highly functional training tool which forces your body to work as a whole. Explosiveness in the hips is essential for performing most of the movements with kettlebells. In return, bells will help build a strong level of total athleticism which is what we’re always after! The Influence of Pavel Pavel, a Russian badass, is one of my main influences of starting to use kettlebells. Pavel is one of the men responsible for bringing the kettlebell into the forefront in America. Back in the early 2000’s, kettlebells were rarely seen in gyms let alone in many serious athletic programs. Now they are becoming the popular training tool in lots of programs!


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Bodyweight – Unleashing Your Ultimate Athlete The forgotten art Too many trainees and athletes are quick to overlook and sometimes forget about bodyweight training. One can become very strong when training just bodyweight. The rule of thumb for me is, you must have a solid level of bodyweight strength before you go on to any other external resistance. To this I mean being able to easily perform the following: 

50 “ass to grass” squats

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15 pull ups – any variation

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50 “chest to deck” push ups

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50 lunges per leg non stop

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10 handstand push ups

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30 recline rows

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10 hanging leg raises

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basic plank hold for 90 secs

These are the basics and in my mind, the bare minimum. If you are far away from some of these numbers, don’t sweat it, I would keep working until you hit these baseline numbers. Before you dive into doing external loading movements with bells and bags, I would strongly recommend getting to these benchmarks! Your body will always fall back on its base level strength of your own bodyweight. The basics The basics of bodyweight are all of the normal movements you should be familiar with: squats, lunges, pushups, pull ups, rows, planks, ect. Obviously there are hundreds, if not thousands of different variations for each of the basic movements but no matter what, all of them come back to the basics. As stated above, the basics must be mastered before considering going more advanced. Go further too fast can result in injury and poor technique and form. Total athleticism – speed, power, quickness, and strength Along with the basic strength movements for bodyweight mentioned above, you got all of the other qualities such as explosiveness and agility based exercises.


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This would include everything you basically do as an athlete: running, sprinting, jumping, side to side hops, bounds, basic quickness, stop and go abilities, and static/ isometric strength. There are tons of qualities that go into being very athletic. The important factor is, that you train each quality often. So one of the main focuses within this training system is to make sure we are always out moving around and being “athletic”. No more sitting on machines or strictly training like a bodybuilder! From now on we get out and MOVE!

Hardcore Supplemental Equipment There are tools besides bags, bells, and bodyweight we can use to increase our results to new levels. While these are not essential for this program, I HIGHLY recommend getting these tools and adding them into the program. Dragging Sleds These are absolutely essential. Out of all the “supplemental” pieces of equipment, this one really isn’t supplemental but mandatory! There’s nothing that will improve your conditioning more than dragging and pulling a heavy sled around. You have a ton of different options as far as obtaining a sled. The easiest is to go down to your local tire shop and ask to take a tire off their hands. They will gladly do so. All you need to do is either tie the rope around the tire OR you can drill a hole through part of the tire and put an “eye” hook through it and secure it with a washer and nut to hold it in place. SEE THIS VIDEO HERE ON HOW TO MAKE A DRAGGING SLED You can use a rope or tow strap to drag and pull your sleds around. Make sure you go out TODAY, and get your sled made or bought. It’s essential! Climbing and battling rope Now you don’t necessarily need rope to climb or a battling rope to use, but these would be two great pieces of equipment to have. You can either buy them from HERE or go out and buy rope from your local boat store or crane supply shop as I did.


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The major difference between buying an actual training rope and industrial rope is that the industrial version WILL shed like crazy. So be ready to clean after use. Having rope will help build both upper body and lower body power and strength through the different types of moves we can perform with them. Get your hands on some rope if you can! For the battling rope, I suggest getting at least 50 ft long 1.5 in thick or even going up to 2 inches diameter if you want to go ALL out! The Jungle Gym XT Suspension Training System The GJXT suspension training system is another great tool to have in your arsenal BUT not essential. You can get your hands on one HERE. If you don’t have the funds to purchase one, check out the video below to find out how you can make you own! SEE THIS VIDEO AND LEARN HOW TO MAKE YOUR OWN HOMEMADE GJXT SUSPENSION TRAINER This is great for increasing our bodyweight exercise difficulty as well as increasing core movement options. For me, it’s an essential tool to have but you DON’T have to have it. Exercise Bands Another way to increase your bodyweight exercise progressions is with performax bands. I use mine for a lot of different core movements and warm up exercises such as pull-a-parts, push ups, x-band walks, overhead presses, face pulls, deadlifts, explosive jumps, and core movements such as planks, rotations, and mountain climbers. While these are not essential, I highly recommend getting at least the starter pack so you have some to add in on your warm-ups and core movements. You can see Performax bands HERE.


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The Power Wheel This is by far one of the BEST tools to use to help increase core strength and functionality. Hands down one of the best tools I’ve ever invested it! This tool will take your core movements to new levels! The Power Wheel is great for building up some serious upper body strength and conditioning as well and training the core. Grab one at your local sporting goods store or just order it from the Monkey Bar Gym HERE Other possible tools to have in your arsenal There are endless amounts of tools we can use in our arsenal for total domination. Things such as: 

Bulgarian bags

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Captains of crush grippers

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Atlas Stones

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Prowler

While these are all GREAT at assisting in getting top notch results, WE can do without them! The ultimate tool we have was given to us at birth, which is our own body. From there we have sandbags, and kettlebells. Let’s just key in on those three for now and down the road, you can always start to implement in all the other goodies as well!


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THE System – Bags, Bells, Bodyweight Putting it ALL together – Blend training – the method behind the madness… One thing I want to make sure and not do is bore you to death. So, it’s my upmost apologies if you were looking for a complete scientific breakdown for all of the different reasons I programmed this system out. If that’s what you were looking for, SORRY, you’re not going find it here. I’m about breaking the rules and using what I know that works. So, I’ll briefly discuss what it is we are doing within this program and not much further. If you basically buckle down and do the workouts as prescribed, you’ll get huge gains and results. That’s the bottom line. Enough said about that… So how did I create Bags, Bells, and Bodyweight? I basically spent about a year and a half training myself on this very same program you will be going through and what I have created is what I like to call “Blend Training”. It’s my little way of saying there’s an actual method behind the madness. Lots of coaches out there simply throw a bunch of “cool” and “sexy” movements together into their programs for better appeal. In the end, they just have a bunch of things thrown together. This can lead to over training and an actual decrease in results. The real magic is when you can add in all those different tools into one unique program to yield some well rounded results. Granted, this program will still have holes. ALL programs have holes in them somewhere. The truth is, there isn’t a perfect program out there. The great thing is, this program WILL provide results! Bottom line, if you follow it well, you will see results! What I focus on is building up ALL of your different athletic qualities. Let’s go over these real quick. 1) Strength – This is the base of all other qualities. Without basic to max strength, you will have a weak base that will ultimately lead to breakdown in other areas. To build Strength qualities we focus on heavy resistance training with sandbags and kettlebells. We also can increase strength levels by as using highly advanced bodyweight movements. 2) Power – Power is your ability to create explosive force. If you’re an athlete, this quality is CRUICIAL. You’ve got to be explosive! We build this quality up by utilizing different plyometric and explosive movements such as jumps, hops, skips, and bounds. These can


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and will be done with all movements we do. The main focus with power is, to try and be as explosive as possible with ALL of our movements no matter what. Lift fast and explosive to build power! 3) Conditioning/ Stamina – This is another quality that will greatly be increase due to the aggressive nature of the workouts. First and foremost, what good is strength and power if you can only use it for a few minutes?? When it comes down to the end of a match, a game, or whatever you’re competing in, you want to be able to keep going at it with high intensity. Conditioning is essential for everyone, athlete or not, you need to be able to go for extended periods of time. We accomplish increases in stamina and conditioning through different types of circuits, density sets, and finishers. We will be the energizer bunny once you are finished with this program! 4) Mobility – This is something that is very often overlooked in many programs from the past and in some today. Mobility is getting to be more mainstream as it should be! This is the ability at which you can move. If you’re strong, in shape, and explosive but you can barely move, we have a problem! You need to be able to move freely with ease. Tight and bound up muscles from not properly stretching and practicing different recovery techniques will hinder your overall progress. We’ll be focusing in on stretching and different recovery methods through the use of foam rolling and lacrosse balls to help improve mobility. 5) Total Athleticism - This is a quality that is improved when ALL other qualities are improved. When you increase strength, power, and conditioning, you will also be improving your overall athleticism. To keep this program focusing on athleticism, all the movements that you will perform will be athletically focused. As you will see, you will perform various types of athletically focused drills such as agility and quickness drills, jumps, hops, skips, and animal movements. No movements are wasted as ALL of them have a purpose and that purpose it to improve you as an overall athlete. As an athlete, you should be able to move around easily while controlling your own bodyweight with ease. The best athletes in the world are masters at making things look effortless. In time, with enough hard work and practice, you too can make most of the things you do look effortless as well!


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The Goal – To Build Muscle, Strength, and Total Athleticism – Starts With Mindset STOP!!!! BEFORE YOU GO ANY FURTHER – YOU MUST DECLARE YOUR GOALS AND COMMIT YOURSELF TO SUCCESS!!!! PRINT THIS PAGE OUT FOR YOUR RECORDS. MAKE COPIES AND PLEASE FORWARD ME A COPY AS WELL ( [email protected] ) Date:____________ I, ________________________ (name) hereby COMMIT myself to starting and completing the Bags, Bells, and Bodyweight Training Program for ALL 10 phases. In these 10 phases I will follow the rules below to ensure my SUCCESS and ULTIMATE PROGRESS: 

I will NOT DOUBT myself.

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I will live with NO EXCUSES.

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I will keep a POSITIVE MINDSET.

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I will take full RESPONCIBITY for my success and progress.

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I will RE-WRITE my top 3 overall goals EVERYDAY and EVERY NIGHT to ensure 110% FOCUS

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I will be prepared for ALL OUT WAR everytime I train.

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I will stay 110% COMMITTED and DETERMINED to fulfill my goals

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I will not let ANYTHING stand in my way!

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I will SUCCEED!

State Your TOP 3 Goals. Be very Specific, have Details, and Deadlines! 1)

2)

3)


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So, now you should be well aware of the goal here – to become the BEST athlete you can be, NO MATTER WHAT. In doing so, you must understand there must be some sort of discipline and mental focus going on. I want you to approach each and every one of these workouts will the intention that it’s ALL OUT WAR! You must be DETERMINED to go out and have the best training session everytime you go out to train. Just like in competitive sports, you don’t ever go out to lose, you go out to win! The same principle needs to be applied here as well! Your mind will be a key player in whether or not you see the best results you have the potential of seeing with this program. My #1 Rule – YOU MUST BELIEVE – you must have the ultimate true belief in your mind that you will SUCCEED. If you at all, even one tiny bit, have any doubt in your mind that you will not succeed, you WILL in fact fail. You will not come close to your potential. Your own mind will push you WAY beyond what you believe you’re capable of doing! DO NOT overlook the importance on positive thinking and mindset. It’s that crucial and too many athletes overlook this all together. The human mind is capable of amazing things and we have yet to even discover even half the potential we all posses when we truly use our mind.

Stay Focused, Be Determined, and Commit to Success!

Live Aggressive and Get Strong! Travis Stoetzel


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The Hardcore Bags, Bells, and Bodyweight Workout Program The Warm Up The warm up is essential. We are prepping the body for battle and even more importantly, you are increasing your overall athleticism each and every time you train and go through this warm up. This is designed to increase mobility, flexibility, and coordination. DO NOT over look the warm up! It is essential for your training session performance! Take it 110% serious, NEVER cut corners and ALWAYS be preparing your mind to train while you warm up. No messing around on your phone, talking to others, or just plain jacking around! You are preparing to do work. Act like it’s your last time training everytime! Over the years, I’ve been through many different warm ups from many different great coaches. I have put together this specific warm-up that I feel is best to get you going and prepared for war! ***Foam Rolling Before Each Session – hips, low back, scaps, lats, quads, and calves SEE VIDEO HERE FOR FOAM ROLLING SEE VIDEO ON HOW TO MAKE YOUR OWN FOAM ROLLER


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Warm Up – SEE VIDEO HERE FOR WARM UP 1A) Jump Rope x 3 mins – work on skills (single leg hops, side to side, running, front to back, double jumps, ect) 2A) Front Reach x 10/side 3A) Drop Lunges x 10/side 4A) Push Ups x 10-30 5A) Band Pull Aparts x 50 6A) OH Bodyweight Squats x 15 - 30 7A) Lateral Lunges x 10/side 8A) Inch Worms x 6 total 9A) Seal Jacks x 30 10A) Mountain Climber x 15/side 11A) Movement Prep – (This will always be performed the same) 1A) Jog Forwards/ Back pedal back 3 x 15 yards 2A) Side Shuffles 3 x 10 yards 3A) Basic Skips Forwards/ Backwards 3 x 15 yards 4A) Single Leg Hops 3/leg x 10 yards 5A) 3 pt Stance Sprint Starts 4 x 5 yards COOL DOWN – Perform this after EVERY training session 1) Super Stretches (See in COOL DOWN SECTION below) 2) Foam Rolling – hips, low back, quads, hamstrings, calves, upper back, lats ***See detailed pictures and descriptions of foam rolling and super stretches HERE


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General Training Session Info Length of Sessions: Try your hardest to get your session done in under an hour. More time spent training in the gym means more time we take away from letting our bodies heal. The goal is to get in and get out! Set a timer and get moving! Rest periods: I’m a firm believer that “set” rest periods are a waste of time. There’s no need to keep checking a clock unless you are doing a timed workout or circuit interval. The main thing you should focus on is to ATTACK THE TIME! Push yourself through the workouts each and every time. Rest as needed. General rules of thumb when it comes to rest periods: 

When we train HEAVY – rest a little bit more

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When we train LIGHT – take little to NO rest

The only exception is when we train for total EXPLOSION and SPEED where we want to train at 100%. These sets are usually at the beginning of your workout (sprints, starts, jumps, ect) Rest as much as you need to for these sets and try to perform each round at 100%. You DO NOT want to train slow when training for POWER and SPEED. Submax – When you see “submax” listed next to an exercise, this simply means to avoid going to failure. The best way to keep your progress going further while avoiding plateaus or step back, is to keep your reps under you maximum limit or avoiding failure. If you are new to this concept, you probably do not understand but trust me, leave a few reps left in your bank when doing different movements such as pushups, pull ups, rows, ect, when you get close to failure, cut the set off. It’s better to stay fresh and keep the movements fast and explosive. When you start to really grind reps out slow, just stop your set there. The ONLY time you should really go to failure with different submax movements is when it’s your last week on that particular workout. You main goal should be to break your own records each and every session! The best way we can make sure we do that is with the next ESSENTIAL note… Regarding “Phases” – Each Phase below will last 3-4 weeks depending on YOUR own personal progress. Stick with the same phase for at least 3 weeks then take a deload week, then go on to the next phase


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Recording Your Workouts : Make sure you are writing down each and every workout so you can see the weights you used, the reps you did, and the sets you completed. It would be wise for you to get a notebook and make it your new HARDCORE workbook! This is essential! If you’re not writing anything down, then you are wondering around blind! We must be able to measure your progress and the BEST way to do this is by writing and recording every training session we do down in a workbook. I would record the following: 

total time workout took to complete

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reps completed on each movement

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sets completed

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and exercises completed

Simply copy down the workouts listed in the phases below and record as you go! Make NO EXCUSES here! This needs to be done for you to be most successful!

OFF DAYS : This program is designed to get you the best results training 3 days a week. Each training session is full body in nature, which means we’re training your whole body. On the days in between your main workouts, it would be wise to stretch and do extra foam rolling. Most people think “MORE IS BETTER”. This is NOT true. Take these days in between your workouts and use them as rest. You should be going ALL OUT in each session. You can’t get this done if you are training hard on the days in between your main workouts. Just stick to the script as best as you can. An example of a weekly phase would look like this: Day 1 – Monday, Tues – OFF, Day 2 - Wednesday, Thurs – OFF, Day 3 – Friday, Sat and Sun OFF OR Day 1 – Tuesday, Wed – OFF, Day 2 – Thursday, Friday – OFF, Day 3 – Saturday, Sun and Mon OFF


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***DELOAD / DOWN WEEK*** Every 3-4 weeks, you’ll want to take a DELOAD/ DOWN WEEK to let your body rest and recover from the brutal workouts we’ll be doing. Learn to read your body. There are times where we need to push through soreness but then there are times where we are simply run down and over trained. I can’t tell you when specifically you’ll have to deload. You’ll have to learn this on your own by learning how to read your body. Sometimes we may be tired before a workout, but after the warm up, we’re ready to roll! Other times, we just may not feel it. We’re lethargic, super sore and stiff. On these days, it would be wise to simply DELOAD, go through a ton of foam rolling, and stretching. Light sled drags for 5-10 mins is also another great DELOAD type of workout. All you’re basically doing is getting more blood flow t o your muscle to help speed recovery. Other DELOAD workouts would be to do un-weighted bodyweight movements and try to do as many sports that you don’t normally do during your off week or “Down WEEK”. An example would be if you hardly ever play basketball, go play in a pickup game, or if you very seldom ride bikes, go for a bike ride a couple days on your off week for 30-45 mins each day.. These activities will give your body new movements to help speed up your recovery. You want to stay active and loose but not push it too much. Remember, all we are trying to accomplish with a DELOAD workout is more blood flow to your muscle so we speed up recovery! That’s it! The goal is to be 110% rested by the next week when we start the next phase.

***For video reference of movements in the workouts, please refer to these Youtube pages and check out the bonus manuals that were included in with this system. http://www.youtube.com/user/travisstoetzel?feature=mhsn http://www.youtube.com/user/BagsBellsBodyweight

CHALLENGE WORKOUTS: There will be 1 CHALLENEG WORKOUT per phase. Perform CHALLENGE WORKOUTS during the first week and last week of that phase. Your goal is to BEAT your record from the first attempt of your challenge workout.


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Phase 1 – The Basics Now we prepare the body for what’s to come. No external loading of the body just yet. For Phase 1, the focus is solely on getting the basics mastered with form and technique. We want to be able to hit high quality and explosive reps each set. NO going to failure on any exercise. We want the movements to be crisp and very powerful. Push the pace and try not to rest to full recovery. We need to push harder when we get tired! That’s how you get better, burn more fat, and build more muscle! If you brand new to this type of training, get ready to be sore! This is perfectly fine! Just make sure on the days in between your workouts you’re rolling out and stretching. Train for your personal victory over the training session EVERYTIME! Remember the commitment you made earlier. You WILL stay committed won’t you? Let’s get this done! It all starts NOW!


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Day 1 1A) Tuck Jumps 4 x 5 1B) Bear Crawls 5 x 15 yards 2A) Prisoner Squats 3-4 x 20 reps 2B) Push Up Variation 3-4 x sub 3A) Lunge Walks 3-4 x 15/leg 3B) Pull Up Variation OR Recline Row 3-4 x sub 4A) 5 yard Sprints 8 x 5 yards all out goes 5A) Ab Circuit – 2 rounds x 3 movements, 10-15 reps each OR max time for holds a) Inch Worms b) Russian Twist c) Side Plank Holds – max each side Day 2 1A) Power Skips 4 x 5/leg – go for height x 2 and distance x 2 2A) BW Deadlifts 4 x 15 2B) Wall Walks OR Handstand Push Ups (HSPU) 4 x sub OR time 3A) Lateral Lunges 3-4 x 10/leg 3B) Recline Row 3-4 x sub 4A) Animal Circuit – 3 rounds x 4 movements x 10-20 yards a) Crab Walks b) Duck Jumps c) Lizard or Bear Crawls d) Duck Walks 5A) Full V-Seats 2 x 15 reps 5B) Hip Extension Holds 2 x 40-60 secs


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Day 3 1A) Broad Jumps 5 x 5 2A) Density Challenge Set – 20mins – As Many Rounds As Possible a) OH BW Squats x 10 b) Push Up Variation x 10 c) Lunge Jumps x 10 (5/Leg) d) Pull Ups Variation x 6 OR Recline Row x 10 e) Full Burpee x 10 3A) Ab Circuit 3 Rounds x 3 Movements x 30 secs or 10 - 15 reps a) Turkish Get Ups x 30secs/side b) Mountain Climber x 15 reps/side c) Plank Variation @ highest intensity x 30 secs 4A) Sled Drags – Moderate Weight x 3 rounds x 30 yards down and back = 1 IF NO SLED – 6 x 30 yard Sprints

Phase 1 CHALLENGE WORKOUT Perform as many GOOD Reps of Push Ups, Pull Ups, and Squats in 1 min rounds each. Take a 30 sec break between movements You will perform each movement 2 rounds a piece. Good reps ONLY! When you hit failure, you are done. **If you can’t perform Pull Ups, do recline rows. Record your reps!


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Phase 2 - The Basics II – Strength and Conditioning Now we start to add in the basic sandbag and kettlebell movements. Nothing too crazy yet, we are still wanting to get used to the movements. The main focus should be on flying through the workouts with small rest breaks and executing perfect form. We should be in much better condition and our body should be prepped for some more external loading. Now we get serious! Day 1 1A) Sandbag Power Clean and Squat 5 x 5 2A) Kettlebell Goblet Squats 3 x 15 3A) Push Up Variation 3 x sub 3B) Recline Row Variation 3 x sub 4A) Kettlebell Swings 3 X 15 4B) Plank with Alt Knee Tucks 3 x 15/side **Add in bands for extra resistance OR GJXT Alt Knee Tucks x 15/side Bonus Core Circuit “The Ab Gauntlet #1” – 2 rounds x 4 movements x 10 reps or max distance or max time a) V-Seat with light KB b) Russian Twist w/ KB c) OH Carry With KB x Max Distance then switch sides d) Plank w/ hands on KB


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Day 2 1A) Broad Jumps 5 x 5 2A) KB Power Press 5 x 5/arm OR Sandbag Power Press 5 x 5 2B) Pull Ups 5 x submax 3A) KB Rack Lunges 3 x 10/leg 3B) KB High Pulls 3 x 15 3C) Crab Holds 3 x 30 secs 4A) Carry/ Conditioning Medley 3 rounds x 4 movements a) KB Rack Walks x max distance b) Bear Crawls 20 yards Down and Back c) KB Farmer Walk x max distance d) Forwards/ Backwards Sprint 3 x 20 yards Day 3 1A) KB High Pull OR Snatch (If advanced) 5 x 10/arm (for high pulls) OR 5 x 5/arm (snatch) 2A) HSPU or Wall Walks 4 x sub 2B) Bent KB 1arm Rows 4 x 8 OR Bent SB Rows 4 x 8 3A) KB 1 Leg RDL 3 x 8/leg OR SB RDL 3 x 15 3B) Inch worms 3 x 5 total 4A) SB OR KB Complex 3 rounds x 5 movements x 8 reps each a) Clean b) Front Squat c) Overhead Press d) Drop Lunge e) Front Carry to Failure


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Phase 2 CHALLNEGE WORKOUT: Time yourself for the following circuit: 1) 20 Squats OR Squat Jumps 2) Sprint 40 yards and back 3) 20 Push Up (any variation) 4) Sprint 40 yards and back 5) 20 Jumping Lunges (20 each leg) 6) Sprint 40 yards and back 7) 20 Chest to Deck Burpees 8) Sprint 40 yards and back Record you time when done and give yourself exactly a 3 minutes rest and then rep eat the circuit again. Your score is the difference between your first time and second time. You’re shooting for a NEGATIVE score.


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Phase 3 – the BASICS III – All Out Power By now we should be a lot more comfortable with the pace of the workouts and the new movements. Now it’s time to go all out! POWER should be your main focus. We need to be going FULL SPEED on these movements. Hip explosion and total body power is the main focus from here on out. Being more explosive with give you more strength and athleticism. Day 1 1A) Standing Broad Jumps OR High Box Jumps 4 x 5 2A) SB OR 1A KB Clean and Press 5 x 6 OR 6/arm 2B) Regular or Band Knee Tucks 5 x 10/side 3A) Bulgarian Squats un-weighted OR weighted 3 x 8-10/leg 3B) KB Swings 3 x 15 4A) Sprints 6 x 20 yards Day 2 1A) Sandbag Shouldering 4 x 5/side 1B) Bear Crawl 4 x 10 yards down and back 2A) KB Floor Press 4 x 6- 10 OR 4 x 10/arm IF NO Heavy KB’s, do weighted pushups 4 x 10 2B) Recline Row 4 x sub 3A) KB or SB RDL 3 x 15 3B) Hanging Leg raises 3 x 10-15 4A) Tabata Set Challenge – tabata set (8 rounds of 20 secs of work with 10 secs of rest) a) Burpee w/ Push up (count your reps and your score will be the LOWEST round you get out of the 8 rounds you perform – beat this each week)


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Day 3 1A) Power Skips 4 rounds x 2 for all out height and 2 sets for all out distance 2A) KB or SB Squat 5 x 5 (HEAVY) 3A) Density Set – As many Rounds As Possible x 15 mins a) KB Swing x 10 b) Push Up Variation x 10 c) Bear Crawl x 1 x 10 yards and back d) Pull Up variation x 6 e) 20 yard Sprint and Back x 2 4A) Sled Drags – Heavy Weight 5 x 20 yards Forward/ 20 yards back OR IF NO SLED - 40 Yard Sprints x 6

Phase 3 CHALLENGE WORKOUT: Weighted Plank Density Set You will do 4 rounds of weighted planks. You will add the total time you hold the weighted plank for and that will be your overall score. You will only get 30 seconds total of rest in between each round of planks. DO NOT allow your hips to sag. Once your hips lower, you are done for that set! You can use a sandbag or weight plate to load your regular plank. Set the picture below.


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Phase 4 – Density Training For Strength and Conditioning Now we start to get even more serious with adding in “Density Training”. This will test you mind and muscle for sure. The object is to push yourself beyond what you believe you’re capable of doing. Too many people limit themselves way below their actual potential. DON’T do this! When you get tired and out of your comfort zone, you know it’s time to crank it up and really get after it! This phase will be a game changer! Now, Go out and get it! Day 1 1A) 15 / 30 ALL OUT Goes x 4 rounds/ exercise. Alternate between the two. *See Video a) Vertical Jumps b) Ice Skaters 2A) 5-10 mins AMRAP (pick a timeframe for your level between 5 and 10 mins) a) Squats OR Pop Up Squats x 8 – Feel free to add weight via KB or SB on squats b) Push Up Variation x 6 3A) 5-10 mins AMRAP a) Lateral Lunges x 6/leg – feel free to add weight via KB or SB on lunges b) Pull Up Variation x 5 *Note – when you fatigue out on pull ups, go to recline rows 4A) 10 Mins AMRAP a) Knee Tucks x 8/side b) Spider Lunges x 8/leg c) Bear Crawl x 1 x 20 yards d) Sprint/ Backpedal x 2 x 20 yards


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Day 2 1A) Single Leg Bounds For Distance x 5 jumps/leg x 4 rounds **Mark the distance traveled and try to beat every time 2A) HEAVY Bulgarian Squats w/ SB OR KB 5 x 5/leg 3A) KB 1 arm push press 4 x 6-8/arm 3B) KB 1 Arm swing 4 x 8/arm 4A) KB Renegade Rows 3 x 8/arm OR Bent 1 Arm KB Rows 3 x 8/arm 4B) Hip Extensions 3 x 15/leg 5A) Carry Density Set x 5 mins – 20 yards down and back for AMRAP, set down weight when need to, 1 rep = down and back 1 time a) Heavy KB Farmer Walks x Max distance

Day 3 1A) KB High Pull To Squat Toss 4 x 5 2A) Double KB Sumo Deadlifts 5 x 5 3A) KB 1 Arm Floor Press 4 x 8/arm 3B) Pull Up Variation 4 x 8/arm 4A) Animal Density Set x 10 mins x 10 yards Down and Back x AMRAP a) Bear Crawl b) Duck Jump c) Crab Walk d) Duck Walks e) Seal Crawl f) Frog Jumps


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Phase 4 CHALLENGE WORKOUT: You will perform either a heavy Sandbag Clean Squat Press OR double Kettlebell Clean Squat Press for 5 mins. You goal is to get as many reps as possible in 5 minutes. You must clean, then go into a full squat, then perform and full overhead press with either a set of kettlebells or a heavy sandbag.


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Phase 5 – KB + SB Combo’s Now if Density Training wasn’t enough, this is IT! Adding in kettlebells and sandbags together will ultimately make even the easiest of exercises that much more challenging. Combo training is something I experimented with a lot and found the gains of strength you build up are unreal. Your balance and athleticism will be put to the test! Day 1 1A) Broad Jumps into sprints 5 x 4 jumps x 10 yard sprint 2A) KB + SB Squats (HEAVY) 6 x 5 (Alternate sides of loading each set) 3A) Kneeling KB See Saw Press 4 x 8/arm 3B) KB BENT See Saw Rows 4 x 8/arm 3C) Ice Skaters 4 x 8/leg 4A) Carry medley – 4 rounds x 3 exercises x max distance – Switch sides each round for SB Loaded a) SB loaded OH KB Carry b) SB Loaded KB Rack Walk c) SB Loaded KB farmer carry


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Day 2 1A) Get Up Sprints 6 x 30 yards 2A) SB Loaded KB Deadlifts 6 x 5 – Switch Sides each round for SB loaded 3A) KB Snatch or Double Snatch 4 x 4 3B) SB Loaded KB OH Press 4 x 6-8/arm 4A) SB Walking Lunges (Shoulder or Zercher Style) 3 x 10/leg 4B) Weighted Plank 3 x max time 5A) tabata set – 2 movements super-setted for 3 TOTAL rounds (20/10 x 8 sets = 1 round) a) Jump Rope b) Burpee w/ full push up Day 3 1A) KB Gorilla Cleans OR 1 Arm KB Cleans 4 x 8/arm 2A) Pushup variation 3 x sub 2B) Pull Up variation 3 x sub 3A) SB Loaded Cossack Squats 3 x 8/leg (hold SB either on shoulder OR in Zercher position) 3B) KB Hand to Hand Swings 3 x 8-10/arm 4A) Animal Circuit –3 rounds x 5 movements x 20 yards and back 1 time a) Bear Crawl b) Duck Jumps c) Side to Side Lizard Crawl d) Seal Crawls e) Froggy Jumps


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Phase 5 CHALLENGE WORKOUT: 100 Rep Tabata Test You will perform a tabata set with full burpees (chest to deck) and kettlebell swings. A tabata is an interval that uses 20 seconds work sets with 10 second rest periods for 8 total rounds. You will alternate between the two movements starting with burpees. Your goal is to try and gather up 100 reps or more within the time frame of the tabata. The only time you can perform reps, is during the 20 second time interval. Focus on speed and power but with GOOD TECHNIQUE and FORM!


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Phase 6 – Complexes From Hell This phase is EXACTLY what it says it is…. Complexes From Hell…. Only thing to say is be mentally READY! Day 1 1A) 5-10-5’s Agility Drills - Forward Backwards x 3, Side to Side x 3 KB Complex – 5 Rounds – Hit 1 rep of each exercise for a total of 8 sets = 1 Round 2A) Double KB Front Squat 2B) Double Clean 2C) Double Press 2D) Double Rack Lunge 2E) Double Sumo Squat 2F) Burpee w/ Pushup 3A) Jump Rope Tabata x 1


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Day 2 1A) Side to Side Tuck Jumps 5 x 15/30 ALL OUT GOES SB Complex x 5 Rounds x 1 rep per exercise x 6 sets = 1 Round 2A) Clean 2B) Squat (Zercher Style) 2C) Shouldering Right and Left 2D) Shoulder to Shoulder Press Right and Left 2E) RDL 2F) Bent Row 3A) Ab Gauntlet #2 – 4 Exercises x 10 reps x 3 rounds a) Alternating Knee Tucks b) Hip Extensions R/L c) KB Russian Twists d) Plank Walk x 20 yards


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Day 3 1A) Power Skips x 4 x 25 yards KB Complex – 6 Sets x 5 reps per exercise 2A) Double KB Snatch 2B) Double KB Press 2C) Double KB Swing 3A) SB Get Ups x 3 mins per side OR Alternating for 6 total mins

Phase 6 CHALLENGE WORKOUT: 100 yard Bear Crawl Challenge You will bear crawl for 100 yards with the goal of NOT stopping for the whole 100 yards. If you stop or your knees touch, that counts as a “stop”. Record the amounts of “stops” you have at the end. If you want to take this challenge to the next level, invest into a Power Wheel and see if you can hand walk for 100 yards non stop.


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Phase 7 – Ultimate Combo Training Day 1 1A) Broad Jumps 5 x 5 1B) Double KB Bottoms Up Press 5 x 5 – REGRESS to 1 arm KB Bottoms Up Press or Regular Press if beginner 2A) KB + SB Squats (HEAVY) 5 x 5 2B) Push Up variation 4 x sub 3A) KB Lunges 3 x 10/leg 3B) KB Renegade Row 3 x 6 – 10/arm 4A) Core Circuit 3 x 3 exercises x 10 reps a) KB Turkish Get Ups 5 on right / 5 on left b) Cross Body Knee Tucks c) Weighted Plank x max time Day 2 1A) Vertical Jumps OR High Box Jumps 8 x 2 x highest point as possible Density Set x 10 mins 2A) KB Clean and Press x 4 2B) Pull Ups OR Recline Row Variations x 6 2C) KB swings x 8 3A) Carry Medley x 4 x 3 exercises x max distance a) KB or SB OH Carry b) KB or SB Rack/ Zercher Carry c) KB Farmer Walks 4A) SUPER HEAVY Sled Drag 10 x 10 yards Forward then 10 yards Backwards (w/ Minimum Rest) IF NO SLED – Sprints 6 x 30 yards


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Day 3 1A) Burpee Broad Jumps 5 x 5 2A) KB Floor Press 4 x 6-8 2B) SB Bent Rows 4 x 8-12 3A) KB Cossack Squats 3 x 8/side 3B) KB Full OH Swings 3 x 15 3C) Plank Variation 3 x max time 4A) Get Up Sprints 8 x 20 yards Phase 7 CHALLNEGE WORKOUT: The Sandbag Stepping Stone You will put 5 mins on the clock and perform a sandbag shouldering then go directly into a sandbag shouldered squat. Set the bag down and repeat for 1 rep on the opposite shoulder. You will repeat this but add 1 rep to each squat each time you switch. You will only have to shoulder the bag up once per set when switching shoulders. So you will start with one shouldered squat for each shoulder2, then do 2, then 3, and so on. Your goal is to reach the highest amount of shouldered squats as possible in 5 minutes total. Record the total amount completed in 5 mins.


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Phase 8 – Total Dominance Day 1 1A) Broad Jumps 5 x 5 2A) Circuit AMRAP x 20 mins x 5 Reps per movement movement – – do do 3 burpees after each round completed then add another 3 reps of burpees after each additional round completed after that. rd

So – So – After After the first round is completed, you do 3 burpees, after second round, you do 6, 3 = 9, ect… a) KB Swing b) HSPU or Pike Press c) KB Squat d) Pull Up or Row e) Bear Crawl x 10 yards down and back 3A) Jump Rope Cool Down x 5 – 5 – 10 10 mins Day 2 1A) Ice Skaters 15/30 ALL OUTS x 8 sets 2A) Circuit x 5 rounds / arm a) KB Snatch x 5 b) KB OH Carry x 20 yards c) KB Single Arm Front Squat x 8 d) KB Single Arm Swing x 8 e) KB Single Arm Cossack Squat x 8/leg 3A) Core Circuit x 3 Rounds x 3 Exercises x 10 reps a) SB Sit ups b) KB/ SB Russian Twists c) KB Plank Hold x max time


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Day 3 1A) Power Skips 4 x 5/leg 1B) Bounds 4 x 5/leg 2A) KB Gorilla Cleans 4 x 5/arm 2B) KB Hand to Hand KB Swings 4 x 8/arm 3A) Density Set x 10 mins AMRAP a) Pushup Variation x 8 b) Pullup Variation x 6 c) Lunge Jump x 4/leg 4A) Sled Drags x 5-10 mins continuous Phase 8 CHALLENGE WORKOUT: Max WORKOUT: Max Rep Tabata Test You will perform a tabata set with pull ups and push ups. A tabata is an interval that uses 20 seconds work sets with 10 second rest periods for 8 total rounds. You will alternate between between the two movements movements starting with pull pull ups. Your goal is to try and gather up as many reps as possible within the time f rame of the tabata. The only time you can perform reps, is during the 20 second time interval. Focus on GOOD TECHNIQUE and FORM! Record your total reps.


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Phase 9 – OLD School Strength and Power Training Day 1 1A) 5-10-5 Agility Drills - Forward/Backpedal x 3 – 3 – Side Side to Side x 3 2A) Double KB Front Squat (Heavy as Possible) 10 x 3 - 5 2B) BW Squat Jump 10 x 3 3A) Plyo Push Ups 3 x 6-8 3B) Pull Up Variation 3 x sub 4A) 3 Exercise Ab Circuit x 15 reps per movements a) V-Seats b) Russian Twist c) Hanging Knee Tucks

Day 2 1A) Burpee Broad Jumps 4 x 4 2A) KB Floor Press 10 x 3-5 2B) Plyo Push Ups 10 x 3-5 3A) HSPU OR Wall Walking 3 x max 3B) Recline Rows 3 x submax 4A) Jump Rope 15/30 ALL OUTS x 10


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Day 3 1A) 10 yard starts x 15 2A) KB Sumo Deadlifts (HEAVY AS POSSIBLE) 10 x 3-5 2B) Broad Jump (jump as FAR as you possibly can in two jumps) 10 x 2 3A) KB Carry Medley – 3 exercises – max distance x 4 rounds a) KB OH walk b) KB Rack Walk c) KB Farmer Carry 4A) Sled Sprints – Load sled with low to moderate weight and do full all out sprints a) 6 x 15 yards Phase 9 CHALLNEGE WORKOUT: 100 yards to Gold You will perform this circuit for time: 100 yard Sprint 15 Kettlebell High Pulls 100 yard Sprint 15 Kettlebell Swings 100 yard Sprint Record your time when done and give yourself exactly a 3 minutes rest and then repeat the circuit again. Your score is the difference between your first time and second time. You’re shooting for a NEGATIVE score.


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Phase 10 – The Inner Athlete As a true athlete, you need to be a COMPETITOR. Without that mindset you will lose. If you’ve made it this far in the program, it’s time to step it up again. As I always say, you’re either getting BETTER or getting WORSE. You NEVER stay the same. Be an ATHLETE and COMPETE! Day 1 1A) 100 yard Sprint x 4 – Take FULL recovery in between sets 2A) Density Set x AMRAP x 12 mins a) Squat Jumps x 6 b) Push Up Variation x 10 c) Pull Up Variation x 6 d) Turkish Get Ups x 10 - 5/side – Can be w/ BW or added weight via SB or KB 3A) KB Rack/Farmer Walks 4 x max distance – start in rack walk then progress to farmer walk. 3B) Sprinter Abs 4 x 10 reps/ max time a) V-Seat x 10 b) Knee Tucks x 10/side c) Plank variation x max time Day 2 1A) 15/30 ALL OUT Goes 4 rounds of each of the following: a) Vertical Jumps b) Ice Skaters 2A) SUPER HEAVY SB Shouldering – 1 rep each shoulder every 20 secs x 5 mins 3A) 1A KB Bottoms Up Press 3 x 5-8/arm – regress to regular press if need be 3B) 1A KB Bent Row 3 x 5-8/arm 3C) 1A KB Swing 3 x 8/arm 4A) HEAVY Sled Drags 4 x 50 yards (forwards x 25 yards then backwards x 25 yards)


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Day 3 1A) 3 Broad Jumps into 10 yard Sprints x 6 2A) SB Cleans 5 x 5 3A) 5 Min Density Set a) Wall Walks x 3 b) Recline Row x 10 3B) 5 Min Density Set a) Weighted Bulgarian Squats 6/leg b) Burpee x 5 4A) Ab Gauntlet #3 – 4 exercises x 10-15 reps each x 3 rounds a) SB sit ups b) Russian Twist c) Cross Body Knee Tucks (w/ or w/out band resistance) d) Weighted Plank x max time

Phase 10 CHALLNEGE WORKOUT: Good Ol’ fashioned MAX REP TEST If you’ve gone through this whole system, phase to phase, sticking to the workouts, taking the prescribed off weeks, and following everything closely to a “T”, I can guarantee you’ll smoke this challenge. You will perform 1 set of ALL OUT EFFORT for the Pull Up and Push Up. Go until complete failure. Do only 1 round each, no more! Record your reps.


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BONUS – Quick Reference Exercise Library ***See more detailed pictures and descriptions in the bonus manuals*** BODYWEIGHT:

Basic Push Up Position

Bottom Push Up Position

Side view – Push Up Position – Tight abs, head up, Ass tight, TIGHT from head to Toes

Normal Push Up


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Close Grip Push Up

Off Set Push Up

Knuckle Push Ups (good for weak wrists)

Wide Grip Push Ups


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Finger Tip Push Ups

Neutral Grip Push Ups

Angles DB Push Ups

DB Push Ups


DB Reverse Grip Push Ups

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Close Grip DB Push Ups

MB 1 Arm Push Ups

Wide Off Set Push Ups


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Wall Push Ups

Pike Handstand Push ups

Handstand Push Ups - Starting Position to Finish


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1 Arm Push Ups

Bottom of Pull Up – Tight Shoulders and Back

Mid way pull up


top of pull up – tight back, elbows in

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Chin Ups (Palms facing Away)

Side To Side Chin Up

Pull Ups


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Double Rope Pull Ups

A VERY essential tool – short rope

Close Grip Rope Pull Up w/ Rope


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Recline Row Using Rope

GJXT – Recline Row – Head up, tight abs, butt, and back

GJXT – Y - Raise


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Baseball Grip Pull Ups

Squat


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Deadlift

Lunge

RDL


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Cossack Squat

Pistol Squat


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Bulgarian Squat

Spider Lunge

Regular Plank – tght abs, hips, butt, and chest – head up


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Plank with front reach

Side Plank

Side Plank on Palm

Side Plank w/ Knee Tuck


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Bottom Position – Push Up w/ Knee Tuck

Knee Tuck

Side Plank, Push Up Rotation

Side plank with reach


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1 Arm Plank with reach

1 Arm Plank w/ 1 Leg

Close grip/ Med Ball Plank

1 Arm Plank on Med Ball


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Hip Extensions – Start Position

Hip extension – Top Position – weight through heels, hips up and out, butt squeezed, knees IN

1 Leg Hip extension – Top Position – weight through heels, hips up and out, butt squeezed, knees IN

Leg Hip extension w/ leg straight – Top Position – weight through heels, hips up and out, butt squeezed, knees IN


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Plank w/ hands further form feet (progression)

Plank - Full Walk out

Plank Full Walkout on fingertips


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Kettlebells

KB Swing Position - Start

KB Swing – hip Load – Hike Position

KB Swing Top Position – Hips Extended, Butt tight

KB Overhead Swing

1 Arm Swing


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KB Clean Position – Start

KB Clean - Rack Position

KB 1 Arm Press


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Double KB Clean Position - Start

Double KB Clean – Rack Position

Double KB Overhead Press

Single Arm High Pull Start Position


Single Arm KB High Pull – Lead w/ elbow

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KB Sumo Squat/ Deadlift – frontal and side view

KB Goblet Squat – Side view and frontal view


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Double KB Rack Position

Double KB Squat

Double KB Swing – Start to Finish


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KB Push Ups

KB Split Lunge

Kb Split Lunge - Bottom

KB Suit Case Lunge


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KB High Pull

KB Pistol Squats


KB True High Pull / Double Hand Snatch

Kb Pistol Squats – Bottom

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KB Kneeling Single Arm Rack

Double KB kneeling Rack

KB Kneeling Press

Double KB Kneeling Press

KB 1 Arm Floor Press


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KB Windmills


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The TURKISH GET UP VIDEO OF TURKISH GET UPS


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Sandbags

Sandbag Start Position – All exercises start in this POWER position

SB Front Hold / Zercher Position

SB Front Squats

SB Shoulder Squats


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SB Overhead Press

SB Shoulder Lunge


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SB Zercher Lunge

SB Bent Row


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SB Bent Bear Hug Side to Side Rows


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SB RDL

SB + KB Combo Squat

SB + KB Combo Lunge


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Turkish Get Up


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KB Bent 1 Arm Row

KB Bent Double Row


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KB See-Saw Presses

KB Double KB Press


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KB Renegade Rows

KB Clean Squat Press


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KB Gorilla Cleans

KB 1 Arm Snatch


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SB Loaded KB Clean

SB Loaded KB 1 Arm Press


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COOL DOWN SECTION Foam Rolling is used as a self massage method to help break up scar tissue that is built up over time while training. To help break up the scar tissue so blood can freely flow better to your muscles and help transport out toxins and acid build up, we roll over our muscle using a foam roller. This will help improve mobility and recovery a ton! This may be painful at the start but it is ESSENTIAL for improved performance and results! Focus on rolling over the most tender areas on your body. A good rule of thumb is to do at least 10 passes over each of the areas described and pictured below.

Hips / Glutes – get the side and back of your hips better by crossing over a leg and rolling over the small part of your glutes and hips. Crossing the leg over will help expose the area better. Lay on your side and cross your top leg over for support

You can also have both legs stacked to increase the amount of pressure o n your hips.


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Hamstrings – start right under you glute and continue to roll all the way down to just above the back of your knee. Rotate your leg side to side to expose more tender areas.

Calves – start under your knee and continue to roll all the way down to your Achilles tendon. Cross one leg over the top of the other to increase amount of pressure. Rotate legs side to side to expose more tender areas.

Quads – lay off to the side of the roller and start right at your hip flexor and roll all the way down to the top of your knee. Rotate side to side to expose more tender areas.


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IT Bands – This is one of the biggest problem areas for most people – It will be painful! Pay extra attention to this area. Roll on your side starting just above your knee and roll all the way up to your hip. Roll side to side to expose more tender areas.

Hip Flexors – Stat off to the side of the roller at an angle. Roll over your hip flexors. Rotate side to side to expose more tender areas.

Low Back – Start by sitting on your butt then roll back onto the roller either rolled over to the left or right side. DO NOT roll directly over your spine. Roll over your low back from the top of your glute up to your lats.


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Upper Back / Traps – starting on your upper back, raise your arms and point them to the ce iling to spread out your scapula to expose tender spots. Roll side to side to hit other areas. Roll up to your traps down to the bottom of your lats. You can also cross one arm over your chest to expose even more tender spots.

Armpits / Lats – This will be a highly painful area that will need attention. Start on your side with the roller in your arm pit. Roll side to side to expose more tender spots. You can also raise up your hips to apply more pressure to the area.

Shins / Anterior Tibs - bend one leg and roll starting at the top of your ankle going all the way up to the bottom of your knee. Get the inside and outside of your leg.


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Lacrosse Ball – Trigger Point – another way we can help speed up recovery for other areas of our bodies, is by using a “trigger point” method by using a lacrosse ball on areas we can hit well with a foam roller. Use the small technique from above by passing over the different areas listed below 10 times. Focus more time on tender areas.

Chest / Pecs - use the lacrosse ball to dig into tender tissue. Simply dig the ball into your chest. You can also have your arm stretched out to the side to help expose more tender areas.

Inside Knee – use the lacrosse ball around your knee on the inside and outside to get areas you couldn’t reach with the roller.

Achilles – roll over your Achilles. Make sure to go side to side to expose more tender areas.


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Calves – roll over your calves starting from your Achilles going all the way up to the back of your knee. Roll side to side to expose more tender areas.

Shins / Anterior Tibs – dig the lacrosse ball into your muscles right along your tibialis on the inside and outside. This is great to hit the areas that aren’t quite reached from your regular foam rolling.


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Super Stretches Hit each of these AFTER your workouts. Try to get 3 sets of each for 1 min each holds each.

Hip Flexor Stretch - set yourself up against a wall with one leg back against the wall with your toe pointed. Sit up tall with your your chest out and up while keeping you core tight. tight. You can reach your arm arm up on the side that your knee is down on to up to open your hip flexor even more. Hold for time

Cross Body Hip Stretch – cross one leg in front of your body on the floor. Lean your chest over the top of your front leg while you sit back on your hips. Straighten out your back leg and bring it across your body to increase the stretch.


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Sumo Stretch Plus Reach - squat down as low as possible in a sumo squat position making sure to be o n your heels. If you need to, spread spread your feet apart to get both heels heels on the floor. From here, push your knees out with your elbows. elbows. Hold for time. Then with your right arm, reach to the sky while pushing pushing your left knee out with you you left arm. Hold for time and repeat on the other side.

Chest Stretch – reach your arm back behind your body against a wall. Simply rotate away from the arm you are stretching against the wall. Repeat the same while bending your elbow on the arm your stretching. You can also switch up the angle at which you reach your arm back with to hit other areas. Hold for time and switch sides


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Quick References: KB - Kettlebell SB – Sandbag BW – Bodyweight – KB Rack position – position – hold kb’s tightly in front of chest, elbows in, fist Rack – KB under chin, tight back.

HSPU- Hand Stand Push Ups – 1 Arm 1A – 1 – A interval method that is used for conditioning – conditioning – 8 8 rounds of 20 Tabata Set – A secs ALL OUT work with with a 10 secs rest. Last a total of 4 mins Possible – – used used in density sets AMRAP - As Many Reps / Rounds As Possible – Sandbag Loaded – Loaded – a a sandbag is loaded onto the shoulder for extra SB Loaded – Sandbag weight and challenge

Explanation of Circuits and Supersets: When an exercise is included within a “superset” or circuit, it will contain the same NUMBER NUMBER with a different letter. letter. So: 1A) SB Squats 1B) Push Ups

These two exercises would go back to back with no rest in between each. Once you complete the last movement in the superset or circuit, you can rest.


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The Aggressive Strength Training Guide:

Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results www.travisstoetzel.com

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PROJECT: Mobile and Hostile Bodyweight Training System: If you’re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver! I originally created this program for a Brazilian Professional Football team and when I went down south to train them, we had ZERO equipment to work with. The results… A Brazilian Football National Championship! Whoever chooses to go through this whole system will become stronger, faster, highly conditioned, and more explosive. This is a great program for people on the go with limited options for equipment. This is ideally made for MMA fighters, wrestlers, football players, and other power / combat athletes. All serious lifters welcome!


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The Power Wheel is by far one of the most versatile and complete bodyweight training tools available. You can easily take your ab training movements to the next level with various amounts of different roll outs as well as hand walking variations. You can work on both your lower body and upper body strength virtually anywhere at any time. The Power Wheel is the perfect tool to have for the gym, road, or at home. A must have for all serious trainees.

CLICK HERE FOR MORE INFO ON THE POWER WHEEL PowerWheelStrength.com


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The Jungle Gym is your all around NO EXCUSES Bodyweight Strength gym in a bag! Perform 100’s of different variations of lower, upper, and core bodyweight movements. These suspension straps will help increase your bodyweight training results in no time and best of all, can be used pretty much anywhere at any time!

Check Out More Info On The Jungle Gym XT HERE


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Sandbags are truly one of my favorite strength and conditioning training tools. There’s really nothing quite like ripping a heavy bag off the floor carrying it around, pressing it, rowing it, squatting it, or even throwing it. I’ve tried many different types of bags over the years and have even made a half dozen of my own. After a long search through trial and error with different bags, I have found the best and highest quality training sandbag there is in Brute Force Sandbags. These are truly made to last and are build just right for the serious strength enthusiast. Just like all the tools I like to use, these are a mobile gym – take them anywhere – the field, playground, your backyard, the gym… anywhere!

CLICK HERE For More Info ON Brute Sandbags


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Performax Bands will take your normal bodyweight exercises and turn them into complete full body reactive athletic movements. Bands offer a great way to increase any and all bodyweight exercises, plus you can take them anywhere you go to get strong!

CHECK OUT More Info On Performax Bands HERE! ForgedBandTraining.com


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Kettlebells are by far one of the most effective yet brutal tools available to help increase power, strength, muscle, and fat loss. This ancient tool has been around for years and now has come back into the forefront. Your options are limitless with the amount of variations and movements that can be completed essentially anywhere at any time with Kettlebells. When away from the gym, I have a pair in my Jeep at all times in case I’m ever in need! Another NO EXCUSES tool that will greatly improve your results!

CLICK HERE TO Find Out More About The BEST Kettlebells on The Market!

TheForgedKettlebell.com


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Prograde/Protein – For you Hardcore Protein Supplement needs, Pro/Grade is about PURE quality! One of the very best high quality proteins around that is in carbs and sugar while high in quality rich protein.

The Main reasons I recommend Pro/Grade: 

They are a certified GMP “A” rated manufacturer). What’s this mean?? Well, GMP stands for “Good Manufacturing Practices” and with this rating, you know for certain that you’re getting exactly what the label says—and nothing it doesn’t—every single time.

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The products they do create are quality. They’re not out producing all these special concoctions of creatine and protein all blended together , magical berry drinks, or miracle cure pills. They produce the basics needed for great results.

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Both my clients and myself have seen the results their products help produce.

CLICK HERE TO FIND OUT MORE ABOUT PRO/GRADE


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Athletic Greens is your “ultimate vitamin and mineral insurance policy”. Now, I know for a fact not everyone out there gets in

enough greens, including myself! That’s why I take Athletic Greens, which is your personal guarantee to help make sure you get in all the vitamins and minerals you would get if you were actually eating all the veggies you’re supposed to. This is a quick drink you can mix and take with you on the go to ensure you get what you need so you can train hard!

Check out LeanandMeanGreens.com for more info!


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