Eric Bach - Power Primer - Muscle Building in 12 Weeks

THE POWER PRIMER 2.0

MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY

BACH PERFORMANCE By Eric Bach, BS, CSCS www.bachperformance.com

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY DISCLAIMER You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including The Power Primer 2.0. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30-years-old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Eric Bach and Bach Performance, LLC will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.

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| Eric Bach, CSCS | Email: [email protected]

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Table of Contents Chapter 1: Power Improves Your Ability to Build Muscle Chapter 2: Rep Speed and the Size Principle Chapter 3: How Exercise Rest Periods Build Muscle Chapter 4: The Mechanisms of Hypertrophy Chapter 5: The Power Primer 2.0 Hypertrophy Workout Program Chapter 6: Exercise Substitution Guide Chapter 7: Frequently Asked Questions Chapter 8: Phase One – Week One to Six Chapter 9: Phase Two – Week Seven to Twelve

Coach Eric Bach, author of The Power Primer 2.0 Copyright © Bach Performance, LLC. 2016. All Rights Reserved. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Eric Bach. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble.

CHAPTER ONE

POWER IMPROVES YOUR ABILITY TO BUILD MUSCLE

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Building strength is imperative to long-term muscular growth. But building strength isn’t the only factor in muscle growth. Once your strength foundation is present, two training factors become exponentially more important: 1. Muscle Fiber recruitment or the number of muscle fibers recruited within a workout. 2. Total training volume, to stimulate both sarcoplasmic and myofibrilar hypertrophy. (More on this later.) The Power Primer 2.0 Hypertrophy Workout Program places a primary emphasis on muscle fiber recruitment, helping you challenge the greatest number of muscle fibers in training to maximize muscle growth. By lifting moderate and heavy intensity weights with explosive intent, we’ll improve performance by recruiting a greater number of muscle fibers, which then stimulates those fibers for growth with our more advanced training methods, covered a bit later. Using the Post Activation Potentiating (PAP) method and lifting, we’ll supercharge your power output. You’ll perform a heavy strength training exercise followed by an explosive exercise that mimics the biomechanics of the strength training exercise. Here are some common exercise pairings.

Main Exercise:

Explosive Movement:

Bench Press

Clap Push Up, medicine ball chest pass

Shoulder Press

Overhead medicine ball slam/ throw

Squat

Jump squat, vertical jump, box jump

Deadlift

Broad jump, kettle bell swing

The heavy exercise neural drive increases results in a greater power output in the ballistic exercise and greater muscle fiber recruitment. When you stimulate more muscle fibers, you’ll turn a greater number of fibers onto the training stimulus to build more muscle. After all, you can’t train the muscle fibers that aren’t turned on.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY PAP and Building Muscle The PAP methodology is generally applied to performance, but it fits the bill for physique as well. In all actuality, nervous system activation and muscle fiber recruitment for performance and muscle gain are two faces of the same coin. Lifting heavy weights with explosive intent and explosive exercises with lighter loads will help you increase neural drive to your muscles. This recruits and activates dormant ya fibers, and maximizes the efficiency of your central nervous system. PAP improves subsequent performance with all submaximal loads, not just those used for power training. That means the heavy and explosive training done first allows you to recruit more muscle fibers on your volume based, muscle building exercises later in the workout. Now, you’ll begin building the true power look and turning your strength and mass into a high-performance body that performs as well as it looks.

Here’s what Bach Performance client Tim Smith had to say:

“The Power Primer sessions were incredible! Short and to the point, the Power Primer sessions really helped me build explosive power. After finishing a muscle building program, my athleticism was especially lacking. “By the end of the second week my skating stride was becoming more explosive again, and I felt rejuvenated. Plus, I added noticeable size to my traps and delts. The Power Primer was an excellent program to build athleticism. You’ll leave each training session satisfied, rather than beat up and beat down!” - Tim Smith

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CHAPTER TWO

REP SPEED AND THE SIZE PRINCIPLE

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Let’s start with your muscles. They’re composed of thousands of muscle fibers. These fibers come in different sized bundles. Small muscle fibers end up in small bundles. Big fibers end up in big bundles. Small bundles are responsible for small, finite movements that don’t generate much power, like writing your workouts with a pen. On the flip side, big muscle fibers like the glutes and hamstrings perform explosive, powerful movements such as sprints or squats. Through specific changes to your programming, we’ll incorporate the greatest number of muscle fibers to maximize the musclebuilding training response. The smallest motor units fire up first when your muscles contract. When more force is needed, greater motor units are called to action. Imagine you’re walking down the street, nice and relaxed, recruiting smaller units. Suddenly, a car swerves and is heading right for you. That’s when your body kicks into high gear and you begin sprinting and jumping out of the way. This rapid, explosive action calls your larger motor units into play to generate explosive, high-speed movement compared to just strolling down the sidewalk. This increasing recruitment based on force demands is called the Size Principle, the recruitment of muscle units from smallest to largest. As it pertains to movement, your brain sends an electrical signal to the workout muscles to generate movement - the degree of motor unit recruitment is dependent on how strong the signal is. Here’s something every gym goer can relate too. Imagine you’re in the gym, and you’re watching someone lift a heavy weight for three or four fast, full effort repetitions. Then, you watch another guy lift a moderate load, grinding through each rep without the same intensity. Question: Which lifter is doing more high quality work? While the second lifter may have used more reps and appeared shaky at the end of the set, the first lifter lifted with speed and intensity, recruiting more motor units and stimulating the nervous system to a higher degree because he generated more force.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Force = Mass x Acceleration In the world of weight training, a bigger weight has more mass than a lighter weight. By combining a heavy weight and accelerating each rep, you’ll generate more force. Now there is a catch - you can’t lift heavy during every workout. Your nervous system, joints, and tissues would start screaming at you before too long. Luckily, there are two ways to maximize force when lifting: 1. Lift heavier weights 2. Lift lighter weights (or move your body) faster That’s why we combine heavy, moderate and light weights with an emphasis on generating as much force as possible. By moving weights as fast and as hard as possible, you’ll recruit a greater number of muscle fibers and maximize nervous system recruitment. This way, you’ll get explosive and maximize your muscle building potential with better muscle fiber recruitment.

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CHAPTER THREE

HOW EXERCISE REST PERIODS BUILD MUSCLE

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY When maximizing muscle growth, rest periods need to be long enough for performance early in the workout, yet short enough to stimulate metabolic stress and muscular damage. That means early in the workout, during heavy and explosive exercises, we’ll keep rest periods high to maximize motor unit recruitment and performance. Then, as we add in higher rep sets and more training volume, rest will decrease to stimulate the muscle fatigue needed for growth. Why This Matters: With the Power Primer hypertrophy workouts, we’re attacking multiple variables. First and foremost, we’re improving strength and power performance because that will help you recruit more muscle fibers. That means rest periods must be long enough for the nervous system to recover for future high-intensity bouts. Then, to maximize volume and density, we’ll incorporate incomplete recovery. Incomplete recovery stimulates more muscular damage and actually impairs physical performance, (6) while creating hypertrophic response. This way, we’ll recruit more muscle fibers at the beginning to improve performance and then fatigue the body to maximize hypertrophy. At the end, you’ll improve your physique and performance. Exercise Rest Periods for Power Workouts For maximal performance, longer rest periods are vital for the nervous system to recover for future high-intensity bouts. In most cases, rest periods of three to five minutes between heavy strength sets (85%+ 1-RM) suffice. Shorter rest periods can impair physical performance during subsequent sets and over several weeks, attenuate strength increases compared to long rest periods. However, shorter periods (30-45 seconds) create a greater release of growth hormone, aiding in burning fat and building muscle. The key to resting is making sure it’s not too long or too short to achieve maximum benefits. Anything less than what’s needed when it comes to rest periods, leaves weight on the bar and limits maximal gains. Exercise Rest Periods and Athletic Performance In most cases, the greater your athletic performance, the greater neurological output you produce. CNS function, or the rate at which your nervous system fires signals back and forth with your muscles to perform certain actions, is the key to performance. For example, a power lifter’s performance is maximized with optimal CNS function for specific movements and a 100-meter sprinter is wired to accelerate with a perfectly technical sprint as fast as your car. As activities get less neurologically demanding, like isolation exercises, shorten the rest periods as it fits the requirement of the exercise.

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CHAPTER FOUR

THE MECHANISMS OF HYPERTROPHY

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY To maximize muscle growth, we will employ some advanced techniques to maximize muscular damage, metabolic stress, and time under tension. According to The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training by Brad Schoenfeld, metabolic stress, mechanical tension, and muscular damage, are the three primary methods of muscular hypertrophy. Let’s dive into each of them a bit further to dissect and analyze what this actually means to maximize your training. The Mechanics of Hypertrophy - Mechanical Tension The time you spend under tension from lifting a weight creates mechanical tension in the muscles; ergo, the more significant the time and resistance, the more significant the mechanical tension. But, tension alone won’t signal maximum muscle growth. Tension, in addition to a full range of motion, induces a substantial hypertrophic response. It sounds all encompassing, but you need to lift heavy and apply longer duration tension exercise through a full range of motion to maximize muscle growth. Practical Example: A barbell Romanian deadlift uses a heavy load on the hamstrings with minimal cross bridging at the end-range of motion, creating tons of mechanical stress for growth on your backside. Muscular Damage: It’s not uncommon to feel like your ass is super glued to the toilet the day after demolishing your legs. Your hobbles before your morning dump might be uncomfortable, but it isn’t for naught. It’s an indicator of muscular damage, a result of overloading your tissues past their current capacity. This comes through higher weight, higher volume, lower rest periods, or a combination of all three. Luckily, your pain isn’t lost. The damage to muscle tissue creates a massive inflammatory response and migration of hypertrophy promoting satellite cells to repair the tissues for massive growth. Practical Example: It’s simple yet vital: You must seek progressive overload in your workouts or your body won’t grow. Once you’re doing this, the occasional drop-set is a super-dense method to create maximal muscular damage in minimal time. After your next upper body session do this two times: • Elevate the feet and perform push-ups, stopping 2-3 reps shy of failure. • Without rest, drop to the floor and perform push-ups until technical failure— poor reps aren’t worth it. • Then, elevate your hands on the bench and knock out as many push-ups as possible.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Metabolic Stress If you’ve ever experienced a sleeve-splitting pump after the end of an arms workout, you’ve experienced the immediate effects of metabolic stress. When you lift hard to achieve a pump, you build up lactate, hydrogen ions, creatinine, and other metabolites while simultaneously preventing blood from escaping. From this stress, there is significant damage and anabolic signaling within your muscle fibers that requires repair to restore function. In other words, the high-rep sets that cause the pump and metabolic stress in the muscle, signals that adaptation is needed to build muscle. As a result, recovery resources promote muscle fibers to recover and come back stronger in order to respond to future stimuli. Some soreness is okay, but excessive damage may interfere with training frequency to the detriment of maximal hypertrophy. Muscle Building Methods Drop Sets Drop sets involve finishing one set, then immediately dropping the resistance while increasing the number of reps to help create a lot of metabolic stress and intramuscular damage to stimulate growth. Time Sets Timed sets will be used to increase the amount of local muscular fatigue, tension, and metabolic damage within your muscles. Both of these factors stimulate location specific hypertrophy and boost training intensity. Higher Total Volume Training with a higher volume will increase metabolic damage, mechanical tension, and muscular damage in your training to boost your muscle building capabilities. Disregarding other intensity boosting methods, simply training with more volume creates enough overload to help you build muscle.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Incomplete Recovery Multi-joint free weight exercises like cleans and squats have much greater nervous system and mechanical requirements than a triceps extension or biceps curl. Should the rest be the same? No! Look at the muscles involved in a clean versus a biceps curl: quads, glutes, hamstrings, calves, traps, rectus abdominus, erector spinae versus the biceps and brachadorialis. The clean requires much larger muscles and much larger neural requirements to execute the exercise. Major multi-joint exercises recruit more muscles and have greater neural requirements than isolation and single joint exercises. The rest periods must match these requirements for full recovery and optimal performance. Therefore, rest will be long enough during performance exercises for full recovery. Then, we’ll keep things short on hyperopthy based exercises to maximize growth. Training for muscle growth requires a well-rounded approach that emphasizes heavy weights/low reps (1-6), moderate weight with moderate reps (8-12), and the occasional higher rep sets (15+). Varied rest periods must be used, with 3-5 minutes, 45-90 seconds, and 0-30 seconds working best, respectively.

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CHAPTER FIVE

THE POWER PRIMER 2.0 HYPERTROPHY WORKOUT PROGRAM

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY In this program we’ll follow an upper/lower, intensive/extensive split. The intensive/extensive split bases training on the neural demands of a workout. For example, a heavy/explosive day is often followed by a metabolic/higher volume day. This gives the nervous system enough time to recover, and maximize your training performance. The workout is also a push/pull workout. In addition, the workout is also a push/pull workout. Push/pull splits break training up by movement pattern. The movements on the posterior side of the body are predominantly responsible for pulling actions while the front/anterior side of the body is responsible for pushing actions. Legs are often paired on pull days. So, putting it together we experience: • • • • •

Push (Intensive) Pull (extensive/high volume) Rest Pull (intensive/lower volume) Push (extensive/high volume)

By maximizing muscle fiber recruitment you will blast past stubborn plateaus and reach uncharted levels of muscular development, power, and strength. Progression: In the Power Primer 2.0 Hypertrophy Workouts you’ll notice two phases. Each phase is specifically designed to translate your base of strength and power into more efficient training specific to building size. The end result is building more lean muscle with optimal muscle fiber recruitment and a greater training volume. Ideal Schedule

Monday:

Day One

Tuesday:

Day Two

Wednesday:

Off/Conditioning

Thursday:

Day Three

Friday:

Off/Day Four

Saturday:

Off/ Day Four

Sunday:

Off/Active Recovery

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Power Primer 2.0 Warm-Up The warm-up is arguably the most important part of your workout. Without it, you’re increasing injury risk and decreasing performance. Let’s look at some of the core benefits of your warm-up. Physiological Warm-Up: As you guessed it, one key objective of the warm-up is to physiologically warm-up your body. Raising your core temperature is important. Getting sweaty prepares your body for what’s next. In this case, running a bit “hotter” improves oxygen transfer become more efficient, boosts blood flow to muscles, and helps your body expel metabolic by-products to keep you training like a high-performance machine. HORMONES: Well, well. Beyond the basic physiological benefits, your hormones will also be primed for maximum results in training. By this I mean the big guys like Growth Hormone, Testosterone, and IGF-1 will be released to freely circulate around your body. As you guessed, this is a good thing. These hormones all help you build strength and muscle, while cutting fat. During your warm-up, mentally imagine your big lifts and get amped up to make some huge gains. JOINT HEALTH: Warm-up is all about getting your body ready for your workout. That means your joints, tissues, and ligaments that need to be primed and ready to go. Directly mobilizing and activating the joints and muscles you’ll use for activity is huge. This process of loosening and lubricating the joints needed to move explosively and with big weights is ESSENTIAL to avoiding injuries. So, if you’re sick of battling elbow tendonitis, or it takes 3 sets for your knees to loosen up, stop skipping your warm-up. In your workouts, you’ll see a full dynamic warm-up.

DO NOT SKIP THIS. EVER!

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY The dynamic portion of the warm-up incorporates active stretching techniques, sport-specific movement integration, and neural activation exercises. These modalities are performed to mimic the movement-specific demands of the activity, address movement deficiencies, increase core and ligament temperature, stimulate the nervous system, increase stability, and activate proprioceptors (Yauss and Rotchstein, 2011). These drills will allow for the technical rehearsal of activity-specific movement patterns and, as a result, a reduced risk of injuries. Specifically, these exercises will focus on preparing you for optimal Power Primer Training. • • • • • • • • • • •

Quadruped Fire Hydrant x6 Quadruped Hip Extension x6 Floor Slide x6 Hip Thrust x6 Inchworm x6 T-Push-Up x6 Jumping Jacks x50 Lateral Squat x6/each Front Lunge x6/side Slow Mountain Climber x10/side Groiner x5 side

Exercise Specific Warm-Up Sets When you’re ready to begin the first-weight training exercise of the day, it’s important you don’t jump directly into the first set. Instead, there’s a simple, basic progression you should follow. With an empty bar or light dumbbells, you’ll perform a few lighter sets focused on directly warming up the tissues needed for your best training performance. Warm Up Set 1: Warm-Up Set 2: Warm-Up Set 3:

50% weight of first set x8-12 reps 75% starting weight x5 reps 85% starting weight x3 reps

These reps and percentages do not need to be perfect. They’re a baseline to get your tissues and nervous system primed for training. With each rep, control the eccentric, and emphasis an explosive “up”, or concentric portion of the lift.

*Yauss, B. and Rotchstein, A. (2011). The acute and chronic benefits of movement prep for the soccer athlete. NSCA’s Performance Training Journal, 10, 3, 1116. BACH PERFORMANCE


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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY HOW TO WARM UP FOR A ONE-REP MAX I’m going to clear this up from the get go: Warming up to test your max varies for each person. Some people can blast a huge PR right in the middle of a workout; others need a more refined process. That said if you’ve walked into the gym with the goal of establishing a new PR and found yourself missing lifts, the culprit is more often than not, your warm-up. You either did too little, or too much, burning out your central nervous system (CNS) before really getting a chance to set a personal record. My goal here is to show you the best way to hit the sweet spot. A warm-up thorough enough to prepare you for big weights, yet short enough to limit fatigue and manage time effectively. Let’s get to it. The General Dynamic Warm-Up Just as in all the Power Primer workouts, you’ll need a general dynamic warm-up. This lubricates your joints, tissues, and tendons while elevating your core temperature, priming your body to develop force and optimize training. Furthermore, a warm-up prepares you for the mental battle ahead. Intense training requires intense focus to maximize results. Every time you warm-up, stay present in the moment and do each exercise to the best of your ability, rather than skimming twitter and filling up your feed with #riseandgrind. Sample Dynamic Warm-Up This combination of exercises will activate deep and superficial trunk stabilizers to protect your spine and optimize the transfer of force. Further, these exercises will activate muscle tissues while simultaneously increasing mobility and stability. • • • • • •

Quadruped Fire Hydrant x6 Quadruped hip extension x6 Floor slide x6 Hip Thrust x6 Inchworm x6 T-Push-Up x6

• • • • •

Jumping Jacks x50 Lateral Squat x6/each Front Lunge x6/side Slow Mountain Climber x10/side Groiner x5 side

Repeat one time. Once you’ve completed the general warm-up, it’s time to prepare your body for the max-out lift. The best way to specifically warm-up for the max-out lift is obvious: practice the testing lift you’ll be using with sub-maximal weights. While lunges are great to warm-up the hip, knee, and ankle, if you’re testing a clean or squat, you should use that exercise. Directly warming up the lift you’ll be using ramps up your neuromuscular system and grooves the lift while also warming up the muscles and joints needed for maximum results.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY The Math of the Max While you don’t need a precise number like a previous 1-RM to gauge your testing protocol, you need to have a ballpark idea of your strength. If you truly have no idea how much you can lift once, you can lift a weight for a certain number of reps, then use a conversion chart (shown below) to get an approximate 1-RM. When in doubt, venture on the side of caution and go with lower weights when finding a 1-RM. One Rep Max Calculator

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Basic Outline of a 1-RM Warm-Up The basic outline of the 1-RM starts very light, with the first 3-4 sets being easy. Which brings us to the biggest mistake most lifters make: ignoring rest. DO NOT DO THIS. Always rest longer and air on the side of caution when it comes to testing a max. Although you might feel fresh, your CNS requires more time to fully warm-up and subsequently recover than your cardiovascular and muscular system. bodybuilding.com calculator This approach gradually stimulates the neuromuscular system to warm-up and achieve optimal performance in training.

Set Number

%-1RM

Reps

Rest after Set

1 2 3 4 5 6 Max Out 1 7-10 (max)

40-50% 60% 70% 80% 90% 95-100% 100+, 2-5% increase each

8 4 2 1 1 1 1

60-90 seconds 60-90 seconds 90-120 seconds 3-5 minutes 3-5 minutes 5-7 minutes 5-7 minutes

Once you get to the sixth set, the first max outset, rest periods go way up. Some coaches call for as much as 10-15 minutes, but for the sake of time, 5-7 minutes is fine for intermediate lifters. If you are actively competing in strength sports I get it, take the time. Otherwise, 5-7 minutes is plenty. 1-Rep Max Conversion Equations If you already have a good idea of your maximum strength, or have tested it with a three or five rep max, conversion equations and calculators provide another option to gauge your 1-rm. Personally, I prefer to get a fresh testing max before I start a new program, but the choice is yours and this may the most time efficient way. For the quick and easy way, use this calculator from Bodybuilding.com. If you want to get as direct as possible, there are a number of equations that have been developed to help you estimate your 1-RM. They get a bit complex, but are all good options.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Baechle equation • 1RM = Weight × (1 + (0.033 × number of repetition)) Brzycki’s equation • 1RM = Weight ÷ (1.0278 – (0.0278 × number of repetitions)) O’Conner’s formula • 1RM = weight × (1 + 0.025 × number of repetitions)

FUN, RIGHT? Sample Warm-Ups by Estimated 1-RM Here are some sample warm-up routines based on estimated 1-RM. If you have a ballpark guess on what your numbers are, these working protocols are a great place to start. Estimated Max: 105 lbs. 45x8 60x4 75x2 85x1 95x1 105x1 110-115+ x1

Estimated Max: 225 lbs. 135x8 155x4 180x2 195x1 205x1 215x1 225+x1




Estimated Max: 315 lbs. 135x8 185x4 205x2 235x1 255x1 275x1 285+x1 315+x1

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Final Guidelines Use easily calculated numbers like 135, 185 etc. on your beginning warm-up sets. This minimizes the number of plates on the bar and keeps transitions and calculations as easy as possible. Keep low-rep sets low rep. Once you get into 1-2 rep sets, keep the reps there. Repeat early sets if needed, but the point is to avoid fatigue with volume while maximally stimulating the CNS. Be conservative with your rest periods. When in doubt, err on the side of caution and rest longer than you “think” you need. Too much rest is better than too little. This is the number one place most lifters screw up their max. For max sets, add 5-10 pounds of upper body lifts, and 10-15 on lower body lifts when making further attempts at a max. After your third warm-up set, always use a spotter. For safety, this is a no-brainer. For performance, your spotter will help you refine flaws in technique, and correct them before loading ultra-heavy weights. Finally, the question that everyone wants to know: “Do I absolutely need to have a max number?” In short, yes. You must have a good idea of your strength numbers, as a chunk of the program is predicated on percentages for progressive overload. Meaning, if you don’t know what 80% of 200lbs is and instead try to lift what’s actually 90%, you won’t make the same progress. Use the rep-max calculator and conversion tables as listed above for quick conversions. As long as training max is close to your actual ability, the program will work without a hitch. Now, it’s up to you. Train hard. Train smart. Unleash the Power within.

*”One Rep Max Calculators.” Changing Shape. Accessed November 27, 2015. http://www.changingshape.com/themes/default/img/1-rep-max.jpg.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Calculating and Training Percentages: For example: You deadlifted 300 lbs for two reps. This puts your max at roughly 315 pounds. Here’s a simple calculator from my friends at bodybuilding.com Training Percentages: These training percentages are important to aim for. Power and lean muscle is built through a variety of training intensities. Power and lean muscle is built through a variety of training intensities. We’ll reinforce pure strength to maintain and improve your physiological capabilities, while lighter percentages allow you to train more muscle fibers and use more volume to boost muscle growth. Within each workout is a training percentage range, like 5060% 1-rm. In this case, use weights between these numbers, starting at 50%, and moving towards 60%. To calculate appropriate training percentages, use this calculator: bodybuilding.com Ramping your workouts involves gradually increasing your weights. For example: Squat: 135x5, 185x5, 205x5, 225x5 This ascending loading pattern methodically increases training load while the body is warming up. This ramps up the nervous system and potentiates the body to handle increasing loads during exercise. In other words, sub maximal ramping sets help you minimize fatigue during early work sets, honing in on exercise technique, maximizing bar speed, and prepping the nervous system for domination of the heaviest strength sets. This leads to what you want: your heaviest work sets at the end of the exercise.

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CHAPTER SIX

EXERCISE SUBSTITUTION GUIDE

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY I get it. Sometimes you’re traveling, stuck in a lousy hotel gym or worse, just a gym-less hotel. Or, you’re trying out a new gym, have your workout ready to go, only to find cleans and deadlifts trigger the dreaded “lunk alarm.” Or, more commonly, you have a pre-existing injury, or have no experience with an exercise in your workout program that prevents you from following the program to a T. If any of the cases above sound familiar, this guide is for you. While I strongly urge (hint, hint) you perform the Power Primer workouts exactly as they’re written I know that won’t always be possible. The workout substitutions in this guide give you options when equipment is limited. Thus, you can switch exercises without screwing up the flow of your training and still unleash the athlete within. Exercise Substitutions: Lack of Equipment You deserve to be training at a facility that allows Olympic lifts, dropping deadlifts, and, curse words on the radio, and all-around ass-kickery. But, if you’re not at one, we will make do without. Whether it’s travel, injury, or convenience keeping you from a better gym, you can make excellent progress with smart exercise substitutions. The key? Switching exercises to others that most closely resemble the movement patterns we’re focusing on. After all, your body is the machinery behind the workout, whereas equipment is only a tool. When you’re missing equipment, we’ll replace exercises that are a similar movement pattern to the planned exercise. That means a barbell squat should be switched with another squat pattern, such as a goblet squat and so on. I’ve created the following movement bank to help you make the best exercise switches. Oh, and before I forget, you may substitute barbells for dumbbells when barbells are not available for all listed exercises.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Take me to the Bank Squat: goblet squat, front squat, back squat Hinge/Deadlift: sumo deadlift, conventional deadlift, barbell Romanian deadlift, dumbbell deadlift, dumbbell Romanian deadlift, kettlebell deadlift, tire-flip. Explosive/Olympic Variation: barbell clean, barbell power clean, hang clean, hang power clean, dumbbell clean, dumbbell snatch, explosive squat Jump: Broad jump, dumbbell squat jump, squat jump, multi-response squat jump Explosive push/throw: Medicine ball/sandbell slam, bench plyo push-up, clap push-up, kneeling plyo push-up, rotational medicine ball throw, medicine ball back toss Single leg: barbell lunge, dumbbell lunge, step back lunge, Bulgarian split squat, forward lunge, split squat Vertical Press: barbell military press, barbell push press, handstand push-up, dumbbell military press, single arm push press, single arm military press Horizontal Press: barbell bench press, incline barbell bench press, floor press, dumbbell bench press, dumbbell incline bench press, alternate dumbbell bench press, single arm bench press Vertical Pull: chin up, lat-pulldown, rope climb, inverted row Horizontal pull: suspension trainer row, inverted row, barbell bent-over row, single arm dumbbell row, dumbbell split row, chest supported row, batwing row Alternative Methods to Developing Power Some exercises you may just not feel comfortable using. That’s fine. In that case, stick with the exercises that match the movement of the planned exercise where your technique is sound. Then, learn the practice the other lifts on the side. Further, you may not have all the weights (you strong bugger you) you need to hit your numbers on a given day. In either case, there are alternative methods to developing power. The linking factor in these alternatives is exercising with maximum explosive intent. That means no matter the substitution you need make, lift with max speed on the concentric (up) portion of the lift. Got it? Good.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY 1. Dynamic Effort Compound Lifts This method is based on Russian texts and the works of Vladimir Zatsiorsky and popularized by Louis Simmons of Westside Barbell club. The theory is based on lifting submaximal loads with maximum explosive intent to develop explosive power, helping you generate strength faster. Basically, you’ll lift lighter loads as fast as possible to bridge the gap between strength and speed in your training. DE training uses loads of 40-65% 1-RM lifted with maximum explosive intent—sweet spot for power development in most literature. This has two huge benefits: 1. You can easily use dynamic effort training with the squat and deadlift as replacement for the Olympic lifts. These movements are less complex than the Olympic lifts and not as prone to technical errors— making them a safer option if you’re unsure on technique. 2. Compound likes the squat and deadlift are easier to learn, making them a viable substitute if you don’t have time to refine your Olympic lifting technique. Everything in training has a cost: benefit ratio that should be taken into affect. While I recommend learning the Olympic lifts, you may find it’s the best use of your time to practice technique on the side while using the squat and deadlift as your explosive lifts. So, rather than jacking up technique on the Olympic lifts, load up squats, deadlifts, and presses with lighter loads and lift with maximum explosive intent. You can generate high power outputs to improve explosive power. 2. Lift Weights with Maximum Concentric Speed Lift weights while focusing on maximum rep speed and applying force into the bar, kettlebell, or dumbbells. Think of lifting each rep like it’s a maximum intent and speed, without sacrificing technique or eccentric control. That means rather than going through the motions on warm-up sets lift like you mean it and develop force from the moment you pick up a weight. With this method, you can improve power with all movements, from dumbbell bench presses, to squats, deadlifts, and lunges. Use maximum concentric effort on all sets to improve power output, especially if your gym is short on heavy weights. 3. Lightly Loaded Jumps and Throws If you’re traveling or stuck in a gym without much weight, there are a few exercises you’ll still be able to do: lightly loaded jumps and explosive exercises. Throws might be out of the question, but all you need is open space to perform squat jumps, broad jumps, explosive push-ups, plus a few light dumbbells for dumbbell jump squats. These exercises work speed strength and pure explosive speed: two of the most commonly neglected areas on the force velocity curve. Focusing on these exercises before a main lift, or in replacement when equipment is tight, will build explosive power and athleticism.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Here are some common examples: Dumbbell Squat Jump: In the case of the dumbbell squat jump, use lightly loaded dumbbells (<10% bodyweight) and perform a squat jump. Start tall with the feet shoulder width apart. Then, holding the dumbbells at your sides, drop your hips into a quarter/half squat position. Rapidly reverse the motion, jumping and fully extending through the hip, knee and ankle. Land flatfooted with your head and chest up, in a squat position. https://vimeo.com/147194225 password: Power Primer 2-3 sets of 3-5 reps after your dynamic warm-up, best on lower body days. Overhead Slam The overhead slam is an explosive throwing movement to build a trunk resilient to explosive forces in sport and potentiating the nervous system during training. Use a non-bouncy ball unless you want new dental work, and perform three sets of three to five reps with 60 seconds rest between sets. https://vimeo.com/147194381 password: Power Primer Explosive, Unloaded Movements: Broad Jumps: Broad jumps are a great exercise for developing lower body power and athleticism. Load up with the feet shoulder width apart. Then, simultaneously swing the arms down while dropping the hips. Rapidly swing the arms forward and jump up and out, landing in an athletic position. Do three sets of 3-5 reps with 90 seconds rest between sets. https://vimeo.com/147194442 password: Power Primer Bodyweight Squat Jump: Start tall with the feet shoulder width apart. Then, swing the arms down while dropping the hips into a quarter/half squat position. Swing the arms forward and overhead, jumping and extending through the hip, knee, ankle, trunk, and shoulder. Land flat-footed with your head and chest up, in a squat position. https://vimeo.com/137088478 password: Power Primer

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Pre-Existing Injuries or Conditions Before anything, get clearance from your doctor or physician before beginning any exercise program. Especially if you have pre-existing injuries or health issues, this is rule number one. Read that again. After that, all injuries must be handled on a case-by-case scenario. Second, while you’re training, actively seek to remedy the cause of the problem. This is not an injury prevention product, but I will help you find a solution if needed. Make sure you’re doing corrective exercises, mobility and soft tissue work, and following sound recovery protocols and nutrition to improve overall health. As Strength and Conditioning coach, diagnosing and treating pain is outside my scope of practice. But, I can suggest a potential work around without diagnosing any injury or treatment. Here are some common problem areas, as exercise substitutions that may work well for you. With all of these exercises, I recommend videoing your form and sending it me personally, or hiring a qualified coach in your area to refine any potential pitfalls. Achy Shoulders: Problem Exercises: Bench Presses Potentially Switch with: Football bar bench press, neutral grip dumbbell press, or push-ups. Problem exercise: Overhead Pressing Potentially Switch with: Landmine presses Hips: Problem Exercises: Wide Stance Squatting and sumo deadlifts Potentially Switch with: Conventional deadlifts, shoulder width high bar squats, split squats or lunges. Back: Problem Exercises: Kettlebell swings, deadlifts, back squats Potentially Switch with: Front squats, goblet squats, stability ball hamstring curls, and limited range of motion Romanian deadlifts. Double-check form. Wrists: Problem Exercises: Pressing exercises like the bench press or overhead press Potentially switch with: Neutral grip dumbbell bench, and overhead presses. Check form for a “joint stacked” alignment of the wrist and forearm Elbows: Problem Exercises: Upper body pulling exercises cleans. Potentially switch with: Fat Gripz or wider handles, lay off the direct arm work, clean high pulls and snatch grip high pulls instead of cleans and snatches. BACH PERFORMANCE


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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Conditioning Substitutions “But Eric, can’t I just skip conditioning? I just want to get explosive and strong!” Sorry pal, no can do. Sure, you’ll grow a smidge bigger by dumping all conditioning work, but the price you’ll pay will be pathetic athleticism and gaining a spare tire over your waistline. So, while you can’t skip conditioning, you can make substitutions as needed. Treadmill Sprints: Whenever available, I’d recommend hill sprints outside, but cutting your work ratio in half, while keeping rest the same as dictated by your workout. That means if you’re supposed to sprint 20 seconds, then rest 40 seconds, sprint for about 10 seconds, then follow your rest period. The big reason being you’ll be running faster on a less steep hill outside. You’ll need more time to neurologically recover to maintain technique. If neither is an option, opt for jumping rope 30 seconds on, 30 seconds off as fast as possible for the number of sets dictated in your workout. Jump Rope: I love jumping rope, but it can be damn near impossible (and stupid) with a foot or ankle injury. In this case, opt for bike interval sprints with the same work: rest ratio as dictated in your workout. Just stink at jumping rope? Jumping jacks are an option, but suck it up and get better. Training isn’t supposed to be easy. If you’re bad at jumping rope you need to improve your rhythm, timing, and coordination: three underrated factors in athleticism. Bike Intervals: Bike intervals are in your workouts to provide an impact free training method to give your hips, knees, and ankles a break from the intense training methods in the Power Primer. For this reason, I don’t recommend replacing bike intervals with either jumping rope or sprinting. Instead, opt for Versa Climber intervals, the AirDyne, rower, or as a last ditch option, the elliptical. Keep work-to-rest ratios the same as prescribed in your training.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY List of Common Exercise Substitutions Beyond the injury-based changes recommend above, here is a list of other common, acceptable exercise substitutions. While not ideal, these exercise changes will still help you build a muscular, explosive Power Primer body. Barbell Cleans, Power Cleans: Heavy kettlebell swing, high pull, dumbbell clean, dumbbell snatch, explosive squat Dumbbell Military Press, Push Press: Explosive barbell bench press Barbell Bench Press: dumbbell bench press, Football bar bench press, floor press Barbell Snatch: dumbbell snatch, dumbbell high pull, barbell high pull, ½ kneeling/ tall kneeling lat pull-down: chin-up, seated inverted row Barbell Bent Over Row: Single arm dumbbell row, dumbbell split row, suspension trainer row Barbell Hip Thrust: kettlebell swing, Romanian deadlift with 2-second glute squeeze at the top KB Swing: deadlift, Romanian deadlift, hip thrust, goblet squat with glute squeeze at top Deadlift: Romanian deadlift, back squat, trap bar deadlift Sumo deadlift: Wide stance back squat Plyo Push-up/incline: plyo-push-up Walking dumbbell lunge: split squat, step back lunge, Bulgarian split squat Barbell lunge: dumbbell lunge, dumbbell step back lunge, goblet step back lunge Walking lunge: split squat, step back lunge, goblet step back lunge Forward lunge: step back lunge, split squat, goblet step back lunge Cable Curl: dumbbell biceps curl, barbell curl Bulgarian Split Squat: dumbbell split squat, barbell split squat, step back lunge Box Jump: dumbbell squat jump, bodyweight squat jump Overhead Slam: plyo push-up, jumping chin-up, cable pull-through Chin-up: Lat pull down (explosive pull), bent over row, inverted row, assisted chin-up, TRX Row: Inverted row, bent over row, single arm dumbbell row BACH PERFORMANCE


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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Remember: These exercise substitutions are last-ditch options, not the ideal plan for the Power Primer. Should you find it necessary to change exercises for good, stick with one variation of the exercise and train it consistently to ensure progressive overload and all-around gains in performance. The Power Primer exercises were selected for optimal performance and will provide the best results. Stick to the program as best you can, and you’ll make unreal progress to unleash your inner athlete. If you’re inexperienced with the Olympic lifting variations, take the next few weeks to learn the exercises - they’re extremely valuable to your performance. Training Percentages These training percentages are vital. Power is built through a variety of training intensities. Pure strength is needed to develop a base for power, while lighter percentages actually generate the highest power outputs. Within each workout is a training percentage range, like 50-60% 1-rm. In this case, use weights between these numbers, starting at 50%, and moving towards 60%.

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CHAPTER SEVEN

FREQUENTLY ASKED QUESTIONS

POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY Got a question? There’s a good chance I’ve already answered it. Can beginners use the Power Primer? Well, that depends on your definition of beginner. You should have some experience in the gym and know what squats and deadlifts are. Some of methods are advanced. They are not designed for true beginners. That said, I have included dozens of modifications for people of varying levels of ability and experience. So The Power Primer suitable for a wide range of fitness levels. Unleash your inner athlete, no matter you are. Power Primer is for you if you are willing to put in the required. Will the Power Primer work for both men and women? Despite what some people want you to believe, men and women are physiologically similar. Their training should be, too. Increased power and athleticism helps you not only look better, but perform better in all areas of life! In my experience, the methods in the Power Primer are awesome for women because it provides them with a training style they’ve rarely, if ever experienced. As a result, they build strength, athleticism, and a figure they never knew possible. I’m over 40—can I do the Power Primer? Absolutely, but you may need to make exercise substitutions and monitor your recovery closely. From the time I first started training, I’ve worked with a dozens of clients over 40 years old. When it comes being an athlete, age is not a factor—especially with training programs like the Power Primer. The Power Primer concepts helped one of my clients over 40 re-discover his athleticism, lose fat, and build muscle. I’ve had dozens of clients in the 40’s, 50’s, and 60’s absolutely crush it! The big thing to understand is that when we age, improving athleticism is even MORE important. As we age, we get more sedentary, avoid sports, competition, and moving like an athlete. You’ll restore your athleticism and power. You’ll preserve your muscle and improve balance, strength, and coordination. This really seems geared towards competitive athletes, But that’s not who I am. Will this work for me? Absolutely. From the time I first started training, I’ve worked with more than just athletes. A decent chunk of my clients just want to lose fat, build some muscle, and be healthier! When it comes to training, everyone needs to improve the way their body functions. That means teaching the brain to send strong signals to muscles to be stronger and faster. I’d go as far to say that as a non-competitive athlete, you need to the Power Primer even more. is program will help you build muscle, athleticism, and coordination that goes away with age and a lack of sport-based activity.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY You Mentioned a Diet plan. How many meals per day do I need to eat? Here’s the beauty in the Power Primer diet plan. I don’t give you strict guidelines that you MUST follow. Instead, the diet guide is predicated on TEACHING you how to set-up your own diet and make the best choices for you. That means rather than forcing you to do intermittent fasting, following IIFYM, or six meals per day, you’re allowed to choose based on what works best for you. Do I need to be at a Sports Performance gym? Having access to an awesome gym definitely helps (and, in my opinion, makes any program more effective.) But you can certainly do these workouts at home and/or on the road. The workouts all have barbells, benches, and the like. But that doesn’t mean they’re your only option. I have put together a full exercise substitution guide.So if you can’t get to a squat rack, you have a number of dumbbell and bodyweight options to get you stronger and more explosive. The big thing to remember is that the workouts in The Power Primer are the programmed to make you stronger and more powerful no matter your equipment… And it’s the concepts of being explosive within the program that set the Power Primer apart and make it awesome. At the end of the day, all training equipment is a tool. The way you perform movements is more important than the tools you use—meaning the concepts throughout the Power Primer are the key to making phenomenal results. I don’t know how to do cleans and other “Olympic style” movements. Can I still do the Power Primer? While these exercises are the best for developing explosive power, they aren’t the only way to make amazing progress. I have a full exercise substitution guide with other exercises to help you build explosive power and athleticism, even if you can’t do cleans. The concepts in the Power Primer are what sets the program apart from others. applying these concepts to different exercises you will get phenomenal results. I have Poor wrist flexibility on front squats and cleans. Help! First, actively stretch your forearms every day. Beyond that, relax your grip and let the barbell sit back on the ends of your fingers, rather than in the middle. This should reduce discomfort. What if I miss a training day? That’s okay. Pick up right where you left off.

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY I missed workouts for two weeks. What should I do? In this case, repeat the last week you did in training with less weight. This will get your body back in the groove without over-stressing your de-trained body. When should I do conditioning work? Conditioning implies the end of a workout, so that’s where it should be. Conditioning before lifting will fatigue your nervous system. This decreases performance and increases your risk of injury. Can I add more exercises during the muscle building workouts? I wouldn’t. But, since you might do it anyway, here’s what I would suggest. Take 15 minutes at the end of your training. Do all your isolation/pump work in this window, keeping rest short and intensity high. Here’s what fellow coach John Rusin had to say about Bach Performance: Chase the pump, not big weights. What order should I follow the workouts? Use the strength program first, because this improves your “foundation” to improve all other training qualities. Can I do board presses or floor presses instead of the bench press? Yes. This is covered in the exercise substitution guide. If you match a different exercise within the same “movement” pattern, then it’s okay to make the switch. Can I sprint outside instead of on the treadmill? Yes! Actually this is preferred. If sprinting outside, cut the “work” ratio in half and keep rest the same. You’ll run faster outside. You’ll need less volume and more recovery than on a treadmill.

“Eric Bach is the type of coach I make sure to keep an eye on in the fitness industry. From working with the best athletes in the world to advancing the profession with his original and captivating articles and media, Eric is a game changer when it comes to athletic development. When I look for ways to improve as a coach and new methods to use for my clients, Eric Bach is one of the first coaches I seek out.”

Can I go heavier than the listed percentages? Follow the program as it’s written. There’s a reason and “why” behind every exercise and training variable essential to your progress.

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- Dr. John Rusin PT, DPT, CSCS, ART, SFMA Owner — John Rusin Fitness Systems Sports Performance Physical Therapist — Dr. John Rusin Physical Therapy www.DrJohnRusin.com

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POWER PRIMER: : 2.0 MUSCLE BUILDING: 12 WEEKS TO EXPLOSIVE HYPERTROPHY What is failure? Failure = when the lift cannot be done with correct technique….also known as technical failure. Alternating main lifts and substitutions? Do you best to stick with the same exercises for at-least six weeks in a program. No one ever got strong and powerful chasing muscle confusion. I have an injury. Can I still do this program? Yes. There are tons of substitutions in the program, but make sure you have clearance from your physician before beginning this, or any other, exercise program. Make sure you’re proactively working to get healthy and pain free. When recording dumbbells, do I record the total together, or each dumbbell individually? Always, always record each dumbbell individually. If you bench-pressed 40lb dumbbells write 40, not 80. Will the fat-loss program really help me shred fat? Yes. This is specifically designed to boost athleticism and fat loss. Still, your diet is the huge piece of fat-loss. What If I haven’t lifted for a while? Start with the strength program, drop your numbers 5-10% and build your base. Follow the strength program to its completion. Some of the workouts are really long, can I cut them back? Most of the workouts should take an hour or slightly longer. First, keep track of your rest periods—more often than not, I find people are taking much longer than they think flipping through twitter between sets. If they’re still too long, cut back one set off of each exercise, you’ll still make excellent progress without crushing your schedule.

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CHAPTER EIGHT

PHASE ONE - WEEK ONE TO SIX

THE POWER PRIMER 2.0 Note: Begin incline plyo push-up after first set of five on the bench press 3a. Dumbbell overhead press 3x10 rest 60 seconds 3b. Dumbbell walking lunge 3x10 each rest 60 seconds 4. Dumbbell Incline Press 3x 30 seconds If you don’t have a timer, go with 12 reps while counting Tempo

THURSDAY WEDNESDAY TUESDAY

Pull, light, explosive 1. Power Clean 4x4 Rest 90-120 seconds Warm-Up, then 50-60% on all 4x4 sets 2a. Dumbbell Row 5x10 Rest 60 seconds 2b. Feet Elevated Side Plank 5x30 seconds/side Rest 60 seconds

3. Dumbbell Single Leg RDL 3x10/each Rest 60-90 seconds 4a. Dumbbell Stability Ball Hamstring Curl 3x30 seconds Rest 0 4b. Barbell Biceps Curl 3x30 seconds Rest 30-60 seconds

Off / Conditioning If conditioning, stick to bike intervals as your hamstrings will be shot.

Bike Sprint Intervals 15 Minutes Total 3 Minute Warm-Up at moderate intensity 20 second Sprint, 40 second Recovery x8 reps (add two after week 3) Cool Down 3-5 Minutes

Pull, heavy 1a. Deadlift (trap bar, sumo, conventional) 4x5 Rest 0 70-75% on all 5x5 sets 1b. Broad Jump 4x5 Rest 2 -3 minutes 2a. Overhand Grip Pull-Up 4x5 Rest 0 2b. Overhead Medicine Ball Slam 4x5 Rest 2 minutes

3. Dumbbell RDL 3x10 rest 45-60 4. Kettlebell Swing 3x10 rest 45-60 5. Farmers Walk 3x50 steps, rest 60

Push, Extensive 1. Push Press 4x6 Rest 60-90 seconds 2a. Single arm bench press 3x10/each rest 60 seconds 2b. Goblet Bulgarian split squat 3X10/each rest 60 seconds

3a. Dips 3x10 rest 60 seconds 3b. Inverted row 3x12 Rest 60 seconds 4a. Push-Up 2x30 seconds Rest 30 seconds As many as possible in 30 seconds 4b. Cable triceps push-down 2x30 seconds Rest 30 seconds 4c. Cable overhead split extension 2x30 seconds Rest 30 seconds

Off / 1x Conditioning 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps (add two after week 3) Cool Down 3-5 Minutes

Treadmill Incline Sprints 3 Minute Moderate Intensity Incline Warm-Up Incline 3-7% Sprint 10 seconds, Stand on Side 50 seconds. X 8 reps (add two after week 3) Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough.

WEEKEND

MONDAY

Push Heavy 1a. Front Squat 1x8, 5x5 Rest 0 70-75% on all 5x5 sets 1b. Box Jump 5x5 Rest 2-3 minutes Begin box jumps after first set of five 2a. Bench Press 1x8,4x5 rest 0 70-75% on all 5x5 sets 2b. Incline Plyo Push-Up 4x5 rest 2-3 minutes

FRIDAY

WEEK ONE

Moderate Speed: Start 6.5-9 MPH Advanced Speed: 10 MPH Plus


WEEKEND

FRIDAY


MONDAY

WEEK TWO Push Heavy 1a. Front Squat 1x8, 4x5 Rest 0 75-80% on all x5 sets 1b. Box Jump 4x5 Rest 2-3 minutes Begin box jumps after first set of five 2a. Bench Press 1x8,4x5 rest 0 75-80% on all 4x5 sets

2b. Incline Plyo Push-Up 4x5 rest 2-3 minutes Note: Begin incline plyo push-up after first set of five on the bench press 3a. Dumbbell overhead press 3x12 rest 60 seconds 3b. Dumbbell walking lunge 3x12 each rest 60 seconds 5. Dumbbell Incline Press 3x 35 seconds If you don’t have a timer, go with 12 reps while counting tempo

Pull, light, explosive 1. Power Clean 4x4 Rest 90-120 seconds Warm-Up, then 55-65% on all 4x4 sets 2a. Dumbbell Row 5x12 Rest 60 seconds 2b. Feet Elevated Side Plank 5x30 seconds/side Rest 60 seconds


Off / Conditioning If conditioning, stick to bike intervals as your hamstrings will be shot.

Bike Sprint Intervals 15 Minutes Total 3 Minute Warm-Up at moderate intensity 20 second Sprint, 40 second Recovery x8 reps (add two after week 3) Cool Down 3-5 Minutes

Pull, heavy 1a. Dead lift (trap bar, sumo, conventional) 4x5 Rest 0 75-80%% on all x5 sets 1b. Broad Jump 4x5 Rest 2 -3 minutes 2a. Overhand Grip Pull-Up 4x5 Rest 0 2b. Overhead Medicine Ball Slam 4x5 Rest 2 minutes

3. Dumbbell RDL 3x12 rest 45-60 seconds 4. Kettle bell Swing 3x12 rest 45-60 seconds 5. Farmers Walk 3x50 steps, Rest 60 seconds

Push, Extensive Day Four Push, Light, explosive 1. Push Press 4x6 Rest 60-90 seconds 2a. Single arm bench press 3x12/each rest 60 seconds 2b. Goblet Bulgarian split squat 3X12/each rest 60 seconds 3a. Dip 3x12 Rest 60 seconds

3b. Inverted row 3x12 Rest 60 seconds 4a. Push-Up 2x35 seconds Rest 30 seconds As many as possible in 30 seconds 4b.cable triceps push-down 2x35 seconds Rest 30 seconds 4c. cable overhead split extension 2x35 seconds Rest 30 seconds

Off/ 1x Conditioning Conditioning/ Off Days 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps (add two after week 3) Cool Down 3-5 Minutes

Treadmill Incline Sprints 3 Minute Moderate Intensity Incline Warm-Up Incline 3-7% Sprint 10 seconds, Stand on Side 50 seconds. X 8 reps (add two after week 3) Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough. Moderate Speed: Start 6.5-9 MPH Advanced Speed: 10 MPH Plus


WEEKEND

FRIDAY


MONDAY

WEEK THREE Push Heavy 1a. Front Squat 1x8, 4x5 Rest 0 80% on sets x5 1b. Box Jump 4x5 Rest 2-3 minutes Begin box jumps after first set of five 2a. Bench Press 1x8,4x5 rest 0 80% on sets x5 2b. Incline Plyo Push-Up 4x5 rest 2-3 minutes

Note: Begin incline plyo push-up after first set of five on the bench press 3a. Dumbbell overhead press 4x10 Rest 60 seconds 3b. Dumbbell walking lunge 4x10 each rest 60 seconds 4. Dumbbell Incline Press 3x 40 seconds Rest 60-90 seconds

Pull, light, explosive 1. Power Clean 4x3 Rest 90-120 seconds Warm-Up, then 65-70% on all 4x3 sets 2b. Dumbbell Row 4x8 Rest 60 seconds 2c. Feet Elevated Side Plank 4x30 seconds/side Rest 60 seconds

3. Dumbbell Single Leg RDL 4x8 /each Rest 60-90 seconds 4a. Dumbbell Stability Ball Hamstring Curl 3x40 seconds Rest 0 4b. Barbell Biceps Curl 3x40 seconds Rest 30-60 seconds

Off/Conditioning If conditioning, stick to bike intervals as your hamstrings will be shot.

Bike Sprint Intervals 15 Minutes Total 3 Minute Warm-Up at moderate intensity 20 second Sprint, 40 second Recovery x10 reps Cool Down 3-5 Minutes

Pull, heavy 1a. Deadlift (trap bar, sumo, conventional) 4x5 Rest 0 80% on sets x5 1 b. Broad Jump 4x5 Rest 2 -3 minutes 2a. Overhand Grip Pull-Up 4x5 Rest 0 2b. Overhead Medicine Ball Slam 4x5 Rest 2 minutes

3. Dumbbell RDL 3x10 rest 45-60 seconds 4. Kettle bell Swing 3x10 rest 45-60 seconds 5. Farmers Walk 3x50 steps, rest 45-60 seconds

Push, Extensive Day Four Push, Light, explosive 1. Push Press 4x8, Rest 60-90 seconds 2b. Single arm bench press 4x10/each rest 60 seconds 2c. Goblet Bulgarian split squat 4X10/each rest 60 seconds

3a. Dip 4x10 Rest 60 seconds 3b. Inverted row 4x10 Rest 60 seconds 4a. Push-Up 2x40 seconds Rest 30 seconds As many as possible in 40 seconds 4b.cable triceps push-down 2x40 seconds Rest 30 seconds 4c. cable overhead split extension 2x40 seconds Rest 30 seconds

Off / 1x Conditioning Conditioning/ Off Days 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps (add two after week 3) Cool Down 3-5 Minutes



WEEKEND

FRIDAY


MONDAY

WEEK FOUR Push Heavy 1a. Front Squat 5x5 Rest 0 - 80% on sets x5 1b. Box Jump 4x5 Rest 2-3 minutes Begin box jumps after first set of five 2a. Bench Press 5x5 rest 0 80% on sets x5 2b. Incline Plyo Push-Up 4x5 rest 2-3 minutes Begin incline plyo push-up after first set of five on the bench press

3a. Dumbbell overhead press 4x8 rest 60 seconds 3b. Dumbbell walking lunge 4x8 each rest 60 seconds 4. Dumbbell Incline Press 3x 45 seconds Rest 60-90 seconds If you don’t have a timer, go with 15 reps while counting tempo

Pull, light, explosive 1. Power Clean 4x3 Rest 90-120 seconds Warm-Up, then 75% on all 4x3 sets 2a. Dumbbell Row 4x6 Rest 60 seconds 2b. Feet Elevated Side Plank 3x40 seconds/side Rest 60 seconds




Pull, heavy 1a. Deadlift (trap bar, sumo, conventional) 5x3 Rest 0 80% on sets x3 1b. Broad Jump 4x3 Rest 2 -3 minutes 2a. Overhand Grip Pull-Up 4x6 Rest 0 2b. Overhead Medicine Ball Slam 4x3 Rest 2 minutes

3. Dumbbell RDL 4x8 rest 45-60 seconds 4. Kettle bell Swing 4x12 rest 45-60 seconds 5. Farmers Walk 4x50 steps rest 45-60 seconds

Push, Extensive Day Four Push, Light, explosive 1. Push Press 4x8 Rest 60-80 seconds 2b. Single arm bench press 4x10/each rest 60 seconds 2c. Bulgarian split squat 4X10/each rest 60 seconds



Treadmill Incline Sprints 3 Minute Moderate Intensity Incline Warm-Up Incline 3-7% Sprint 10 seconds, Stand on Side 50 seconds. X 10 reps Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough. Moderate Speed: Start 6.5-9 MPH Advanced Speed: 10 MPH Plus


WEEKEND

FRIDAY


MONDAY

WEEK FIVE Push Heavy 1a. Front Squat 4x5 Rest 0 85% on sets x5 1b. Box Jump 3x5 Rest 2-3 minutes Begin box jumps after first set of five 2a. Bench Press 5x5 rest 0 - 85% on sets x5 2b. Incline Plyo Push-Up 4x5 rest 2-3 minutes Begin incline plyo push-up after first set of five on the bench press

3a. Dumbbell overhead press 4x10 rest 60 seconds 3b. Dumbbell walking lunge 4x10 each rest 60 seconds 4. Dumbbell Incline Press 3x 50 seconds Rest 60-90 seconds If you don’t have a timer, go with 15 reps while counting Tempo

Pull, light, explosive 1. Power Clean 4x3 Rest 90-120 seconds Warm-Up, then 75% on all 4x3 sets 2a. Dumbbell Row 4x6 Rest 60 seconds 2b. Feet Elevated Side Plank 3x40 seconds/side Rest 60 seconds




Pull, heavy 1a. Deadlift (trap bar, sumo, conventional) 5x3 Rest 0 80% on sets x3 1b. Broad Jump 4x3 Rest 2 -3 minutes 2a. Overhand Grip Pull-Up 4x6 Rest 0 2b. Overhead Medicine Ball Slam 4x3 Rest 2 minutes

3. Dumbbell RDL 4x8 rest 45-60 seconds 4. Kettlebell Swing 4x12 rest 45-60 seconds 5. Farmers Walk 4x50 steps rest 45-60 seconds

Push, Extensive Day Four Push, Light, explosive 1. Push Press 4x8 Rest 60-90 seconds 2a. Single arm bench press 4x10/each rest 60 seconds 2b. Bulgarian split squat 4X10/each rest 60 second





WEEKEND

FRIDAY


MONDAY

WEEK SIX Push Heavy 1a. Front Squat 5x5 Rest 0 85% on all 5x5 sets 1b. Box Jump 5x5 Rest 2-3 minutes Begin box jumps after first set of five 2a. Bench Press 5x5 rest 0 - 85% on all 5x5 sets 2b. Incline Plyo Push-Up 4x5 rest 2-3 minutes Begin incline plyo push-up after first set of five on the bench press

3a. Dumbbell overhead press 4x12,10,8 20 rest 60 seconds. Cut the weight in half from the eight-rep set, and move immediately to a set of 20 reps 3b. Dumbbell walking lunge 4x12,10,8, x20 rest 60 sec. Drop all weight after the set of eight reps per leg, then without resting, knock out 20 lunges per leg. 4. Dumbbell Incline Press 3x 50 seconds, rest 60-90 seconds. If you don’t have a timer, go with 20 reps while counting tempo

Pull, light, explosive 1. Power Clean 4x2 Rest 90-120 seconds Warm-Up, then 75-80% on all 4x2 sets 2a. Dumbbell Row 4x12,10,8 20 rest 60 seconds Cut the weight in half from the eight-rep set, and move immediately to a set of 20 reps 2b. Feet Elevated Side Plank 4x40 seconds/side Rest 60 seconds



Bike Sprint Intervals 15Minutes Total 3 Minute Warm-Up at moderate intensity 20 second Sprint, 40 second Recovery x10 reps Cool Down 3-5 Minutes

Pull, heavy 1a. Deadlift (trap bar, sumo, conventional) 5x3 Rest 0 85% on all 5x3 sets 1b. Broad Jump 4x5 Rest 2 -3 minutes 2a. Overhand Grip Pull-Up 4x5 Rest 0 2b. Overhead Medicine Ball Slam 4x5 Rest 2 minutes

3. Dumbbell RDL 4x12,10,8 20 rest 60 seconds Cut the weight in half from the eight-rep set, and move immediately to a set of 20 reps

Push, Extensive Day Four Push, Light, explosive 1. Push Press 4x6 Rest 60-90 seconds 2a. Single arm bench press 4x12/each rest 60 seconds 2b. Bulgarian split squat 4X12/each rest 60 seconds 3a. Dip 4x12-15 Rest 60 seconds

3b. Inverted row 4x12-15 Rest 60 seconds 4a. Push-Up 3x30 seconds Rest 30 seconds As many as possible in 30 seconds 4b.cable triceps push-down 3x30 seconds Rest 30 seconds 4c. cable overhead split extension 3x30 seconds Rest 30 seconds

Off / 1x Conditioning Conditioning / Off Days 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps (add two after week 3) Cool Down 3-5 Minutes

Treadmill Incline Sprints 3 Minute Moderate Intensity Incline Warm-Up Incline 3-7% Sprint 10 seconds, Stand on Side 50 seconds. X10 Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough. Moderate Speed: Start 6.5-9 MPH Advanced Speed: 10 MPH Plus

4. Kettle bell Swing 4x12,10,8 20 rest 60 seconds Cut the weight in half from the eight-rep set, and move immediately to a set of 20 reps 5. Farmers Walk 4x40 steps, rest 60 seconds

CONGRATULATIONS! You have now completed Phase 1.

CHAPTER NINE

PHASE TWO - WEEK SEVEN TO TWELVE


WEEKEND

FRIDAY

THURSDAY

WEDNESDAY TUESDAY

MONDAY

WEEK SEVEN Heavy/Intensive Pull 1a. Medicine Ball Overhead Slam 2x5 Rest 0 1b. Broad Jump 2x5 Rest 60 seconds 2. Deadlift (trap bar, sumo, conventional) 8,6,6,4, 10 drop set. Rest 90 seconds Note: After last set of four, cut weight in half and perform 10 reps.

3a. Chin-Up 3x8 Rest 60 seconds 3b. Cable Pallof Press 3x8/side Rest 60 seconds 4a. Dumbbell Romanian Deadlift 3x10 Rest 60 seconds 4b. Dumbbell Hammer Curl 3x10 Rest 60 seconds 5. Cable Reverse Curl 3x 30 seconds (add 5 seconds per week) Rest 30-45 seconds

Light Push 1. Dumbbell One arm Push Press 4x6 Rest 60 seconds 2a. parallel bar dip 5x8 Rest 60-90 seconds 2b. Dumbbell Step Back Lunge 5x8/each Rest 60-90 seconds

3. 1-1-2 Dumbbell Bench Press 3x8 Rest 90 seconds 4a. Dumbbell Farmers Walk 3x50 steps Rest 0 4b. Close Grip Medicine ball Push Up 3x Failure Rest 60 seconds

Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps (add two after week 3) Cool Down 3-5 Minutes Push, Heavy 1a. Incline Plyo Push-Up or Medicine Ball Pop-up Push-Up 2x5 Rest 0 1b. Dumbbell Squat Jump 2x5 (no more than 10 lbs.) Rest 60 2. Front Squat x 8,6,6,4; 1x10 drop set Rest 2-3 minutes, move immediately from set of 4 into drop set of 10 reps. 3. Close Grip Bench Press x 8,6,6,4; 1x10 drop set Rest 2-3 minutes, move immediately from set of 4 into drop set of 10 reps.

4a. Single arm Overhead press 3x8 Rest 45-60 seconds 4b. Dumbbell Step Back Lunge 3x8 Rest 45-60 seconds 5a. Cable Triceps Split Extension 2x 30 seconds (add 5/week) Rest 0 5b. Push-Up 2x30 seconds (add 5 seconds per week) Rest 60 seconds Note: Elevate the hands on a bench if needed

Pull Light 1. Power Clean 3x4 Rest 2-3 minutes 2. Hang High Pull 3x6 Rest 1-2 minutes 3. Chest Supported dumbbell Row 5x8 Rest 60 seconds Pause at the top of each rep

4a. Inverted Row 3x10 Rest 0 Use TRX, suspension trainer, or barbell in a power rack. Elevate the feet if needed 4b. Stability Ball Hamstring Curl 3x12 Rest 60 5a. Dumbbell Farmers Walk 2x75 steps Rest 0 Seconds 5b. Cable Biceps Curl 2x 30 seconds Rest 90 seconds

Weekend Conditioning / Off Days 1x Week High Intensity Bike or Treadmill Intervals


Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps Cool Down 3-5 Minutes


WEEKEND

FRIDAY


MONDAY

WEEK EIGHT Heavy / Intensive Pull 1a. Medicine Ball Overhead Slam 3x5 Rest 0 1b. Broad Jump 3x5 Rest 60 seconds 1. Deadlift (trap bar, sumo, conventional) 8,6,6,4, 12 drop set. Rest 90 seconds Note: After last set of four, cut weight in half and perform 10 reps. 3a. Chin-Up 4x8 Rest 60 seconds

3b. Cable Pallof Press 3x8/side Rest 60 seconds 4a. Dumbbell Romanian Deadlift 4x10 Rest 60 seconds 4b. Dumbbell Hammer Curl 4x10 Rest 60 seconds

Light Push 1. Dumbbell One arm Push Press 5x6 Rest 60 seconds 2a. parallel bar dip 5x8 Rest 60-90 seconds 2b. Dumbbell Step Back Lunge 5x8/each Rest 60-90 seconds

3. 1-1-2 Dumbbell Bench Press 4x8 Rest 90 seconds

5. Cable Reverse Curl 4x 30 seconds (add 5 seconds per week) Rest 30-45 seconds

4a. Dumbbell Farmers Walk 4x50 steps Rest 0 4b. Close Grip Medicine ball Push Up 3x Failure Rest 60 seconds

Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps (add two after week 3) Cool Down 3-5 Minutes

Push, Heavy 1a. Incline Plyo Push-Up or Medicine Ball Pop-up Push-Up 3x5 Rest 0 1b. Dumbbell Squat Jump 3x5 (no more than 10 lbs.) Rest 60 2. Front Squat x 8,6,6,4; 1x12 drop set Rest 2-3 minutes, move immediately from set of 4 into drop set of 12 reps.

3. Close Grip Bench Press x 8,6,6,4; 1x12 drop set Rest 2-3 minutes, move immediately from set of 4 into drop set of 12 reps. 4a. Single arm Overhead press 4x8 Rest 45-60 seconds 4b. Dumbbell Step Back Lunge 4x8 Rest 45-60 seconds 5a. Cable Triceps Split Extension 2x 30 seconds (add 5/week) Rest 0 5b. Push-Up 2x30 seconds (add 5 seconds per week) Rest 60 seconds Note: Elevate the hands on a bench if needed

Pull Light 1. Power Clean 4x4 Rest 2-3 minutes 2. Hang High Pull 4x6 Rest 1-2 minutes 3. Chest Supported dumbbell Row 5x8 Rest 60 seconds Pause at the top of each rep 4a. Inverted Row 4x10

4a. Inverted Row 4x10 Rest 0 Use TRX, suspension trainer, or barbell in a power rack. Elevate the feet if needed 4b. Stability Ball Hamstring Curl 4x12 Rest 60 seconds 5a. Dumbbell Farmers Walk 3x75 steps Rest 0 Seconds 5b. Cable Biceps Curl 3x 30 seconds Rest 90 seconds

Conditioning/ Off Days 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps Cool Down 3-5 Minutes



WEEKEND

FRIDAY


MONDAY

WEEK NINE Heavy/Intensive Pull 1a. Medicine Ball Overhead Slam 3x5 Rest 0 1b. Broad Jump 3x5 Rest 60 seconds 2. Deadlift (trap bar, sumo, conventional) 8,6,6,4, 15 drop set. Rest 90 seconds Note: After last set of four, cut weight in half and perform 10 reps.

3a. Chin-Up 3x10 Rest 60 seconds 3b. Cable Pallof Press 3x10/side Rest 60 seconds 4a. Dumbbell Romanian Deadlift 3x12 Rest 60 seconds 4b. Dumbbell Hammer Curl 3x12 Rest 60 seconds 5. Cable Reverse Curl 4x 30 seconds (add 5 seconds per week). Rest 30-45 seconds

Light Push 1. Dumbbell One arm Push Press 5x5 Rest 60 seconds 2a. Dips 5x10 Rest 60-90 seconds 2b. Dumbbell Step Back Lunge 5x10/each Rest 60-90 seconds



Push, Heavy 1a. Incline Plyo Push-Up or Medicine Ball Pop-up Push-Up 3x5 Rest 0 1b. Dumbbell Squat Jump 3x5 (no more than 10 lbs.) Rest 60 2. Front Squat x 8,6,6,4; 1x15 drop set Rest 2-3 minutes, move immediately from set of 4 into drop set of 15 reps.

3. Close Grip Bench Press x 8,6,6,4; 1x15 drop set Rest 2-3 minutes, move immediately from set of 4 into drop set of 15 reps. 4a. Single arm Overhead press 3x10 Rest 45-60 seconds 4b. Dumbbell Step Back Lunge 3x10Rest 45-60 seconds 5a. Cable Triceps Split Extension 2x 30 seconds (add 5/week) Rest 0 5b. Push-Up 2x30 seconds (add 5 seconds per week) Rest 60 seconds Note: Elevate the hands on a bench if needed

Pull Light 1. Power Clean 4x4 Rest 2-3 minutes 2. Hang High Pull 4x6 Rest 1-2 minutes 3. Chest Supported dumbbell Row 4x10 Rest 60 seconds Pause at the top of each rep

4a. Inverted Row 3x12 Use TRX, suspension trainer, or barbell in a power rack. Elevate the feet if needed 4b. Stability Ball Hamstring Curl 3x12 5a. Dumbbell Farmers Walk 3x75 steps Rest 0 Seconds 5b. Cable Biceps Curl 3x 30 seconds Rest 90 seconds

Conditioning/ Off Days 1x Week High Intensity Bike or Treadmill Intervals




WEEKEND

FRIDAY


MONDAY

WEEK TEN Heavy/Intensive Pull 1a. Medicine Ball Overhead Slam 3x5 Rest 0 1b. Broad Jump 3x5 Rest 60 seconds 1. Deadlift (trap bar, sumo, conventional) 6,6,4,2,10 drop set. Rest 90 seconds Note: After last set of four, cut weight in half and perform 10 reps.

3a. Chin-Up 3x10 Rest 60 seconds 3b. Cable Pallof Press 3x8/side Rest 60 seconds 4a. Dumbbell Romanian Deadlift 3x12 Rest 60 seconds 4b. Dumbbell Hammer Curl 3x12 Rest 60 seconds 5. Cable Reverse Curl 4x 30 seconds (add 5 seconds per week) Rest 30-45 seconds




Push, Heavy 1a. Incline Plyo Push-Up or Medicine Ball Pop-up Push-Up 3x5 Rest 0 1b. Dumbbell Squat Jump 3x5 (no more than 10 lbs.) Rest 60 2a. Front Squat x 6,6,4,2,10 drop set. Rest 90 seconds Note: After last set of two, cut weight in half and perform 10 reps. 3a. Close Grip Bench Press x 6,6,4,2,10 drop set. Rest 90 seconds

Note: After last set of two, cut weight in half and perform 10 reps. 4a. Single arm Overhead press 3x10 Rest 45-60 seconds 4b. Dumbbell Step Back Lunge 3x10 Rest 45-60 seconds 5a. Cable Triceps Split Extension 3x 40 Rest 0 5b. Push-Up 3x40 seconds Rest 60 seconds Note: Elevate the hands on bench if needed.

Pull Light 1. Power Clean 5x3 Rest 2-3 minutes 2. Hang High Pull 5x5 Rest 1-2 minutes 3a. Chest Supported dumbbell Row 4x12. Rest 60 seconds 3b. Pause at the top of each rep

4a. Inverted Row 3x15 Rest 0 Use TRX, suspension trainer, or barbell in a power rack. Elevate the feet if needed 4b. Stability Ball Hamstring Curl 3x15 Rest 60 seconds 5a. Dumbbell Farmers Walk 3x50 steps Rest 0 Seconds 5b. Cable Close Gri Biceps Curl 3x 30 seconds. Rest 90 seconds

Conditioning/ Off Days 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps Cool Down 3-5 Minutes



WEEKEND

FRIDAY

THURSDAY

WEDNESDAY TUESDAY

MONDAY

WEEK ELEVEN Heavy/Intensive Pull 1a. Medicine Ball Overhead Slam 3x5 Rest 0 1b. Broad Jump 3x5 Rest 60 seconds 2. Deadlift (trap bar, sumo, conventional) 6,6,4,2,12 drop set Rest 90 seconds Note: After last set of four, cut weight in half and perform 12 reps. 3a. Chin-Up 3x10. Rest 60 seconds

3b. Cable Pallof Press 3x8/side. Rest 60 seconds 4a. Dumbbell Romanian Deadlift 3x12. Rest 60 seconds 4b. Dumbbell Hammer Curl 3x12. Rest 60 seconds 5. Cable Reverse Curl 4x 30 seconds (add 5 seconds per week) Rest 30-45 seconds




Push, Heavy 1a. Incline Plyo Push-Up or Medicine Ball Pop-up Push-Up 3x5 Rest 0 1b. Dumbbell Squat Jump 3x5 (no more than 10 lbs.) Rest 60 2a. Front Squat x 6,6,4,2,12 drop set Rest 90 seconds Note: with After last set of four, cut weight in half and perform 12 reps 3a. Close Grip Bench Press 6,6,4,2,12 drop set Rest 90 seconds

Note: After last set of four, cut weight in half and perform 12 reps. 4a. Single arm Overhead press 3x10 Rest 45-60 seconds 4b. Dumbbell Step Back Lunge 3x10Rest 45-60 seconds 5a. Cable Triceps Split Extension 3x 40 Rest 0 5b. Push-Up 3x40 seconds Rest 60 seconds Note: Elevate the hands on bench if needed.

Pull Light 1. Power Clean 5x3 Rest 2-3 minutes 2. Hang High Pull 5x5 Rest 1-2 minutes 3a. Chest Supported dumbbell Row 5x10 Rest 60 seconds Note: Pause at the top of each rep

4a. Inverted Row 4x10 Rest 0 Use TRX, suspension trainer, or barbell in a power rack. Elevate the feet if needed 4b. Stability Ball Hamstring Curl, two leg concentric, one leg eccentric 4x10 each Rest 60 seconds 5a. Dumbbell Farmers Walk 3x50 steps Rest 0 Seconds 5b. Cable Close Grip Biceps Curl 3x 30 seconds Rest 90

Conditioning / Off Days 1x Week High Intensity Bike or Treadmill Intervals Bike Sprint Intervals 15-20 Minutes Total 3 Minute Warm-Up at moderate intensity 30 second Sprint, 30 second Recovery x10 reps Cool Down 3-5 Minutes



WEEKEND

FRIDAY

THURSDAY

WEDNESDAY TUESDAY

MONDAY

WEEK TWELVE Heavy/Intensive Pull 1a. Medicine Ball Overhead Slam 3x5 Rest 0 1b. Broad Jump 3x5 Rest 60 seconds 2. Deadlift (trap bar, sumo, conventional) 6,6,4,2,15 drop set Rest 90 seconds After last set of four, cut weight in half and perform 15 reps. 3a. Chin-Up 4x10 Rest 60 seconds

3b. Cable Pallof Press 4x10/side. Rest 60 seconds 4a. Dumbbell Romanian Deadlift 4x12. Rest 60 seconds 4b. Dumbbell Hammer Curl 4x12. Rest 60 seconds 5. Cable Reverse Curl 4x 30 seconds. Rest 30-45 seconds

Light Push 1. Dumbbell One arm Push Press 5x5. Rest 60 seconds 2a. Dips 5x10 Rest 60-90 seconds 2b. Dumbbell Step Back Lunge 5x10/each. Rest 60-90 seconds

3. 1-1-2 Dumbbell Bench Press 4x10. Rest 90 seconds 4a. Dumbbell Farmers Walk 3x50 steps. Rest 0 4b. Close Grip Medicine ball Push Up 2x Failure. Rest 60 seconds


Push, Heavy 1a. Incline Plyo Push-Up or Medicine Ball Pop-up Push-Up 3x5 Rest 0 1b. Dumbbell Squat Jump 3x5 (no more than 10 lbs.) Rest 60 2a. Front Squat x 6,6,4,2,15 drop set. Rest 90 seconds Note: After last set of two, cut weight in half and perform 15 reps. 3a. Close Grip Bench Press x 6,6,4,2,15 drop set. Rest 90 seconds

Note: After last set of two, cut weight in half and perform 15 reps. 4a. Single arm Overhead press 3x10. Rest 45-60 seconds 4b. Dumbbell Step Back Lunge 3x10. Rest 45-60 seconds 5a. Cable Triceps Split Extension 3x 45 seconds Rest 0 5b. Push-Up 3x40 seconds Rest 60 seconds Note. Elevate the hands on a bench if needed

Pull Light 1. Power Clean 5x3 Rest 2-3 minutes 2. Hang High Pull 5x5 Rest 1-2 minutes 3a. Chest Supported dumbbell Row 5x10 Rest 60 seconds Note. Pause at the top of each rep 4a. Inverted Row 4x10 Rest 0 Use TRX, suspension trainer, or barbell in a power rack. Elevate the feet if needed

4b. Stability Ball Hamstring Curl, two leg concentric, one leg eccentric 4x10 each Rest 60 seconds 5a. Dumbbell Farmers Walk 3x50 steps Rest 0 Seconds 5b. Cable Close Gri Biceps Curl 3x 30 seconds Rest 90 seconds

Conditioning/ Off Days 1x Week High Intensity Bike or Treadmill Intervals



CONGRATULATIONS! You have now completed Phase 2.

BACH PERFORMANCE PACKAGES

THE PRO PACKAGE This option provides you with a very effective monthly workout based on your fitness goals. To improve performance, shred fat, and build muscle I will design, develop, and create a customized plan based on your needs. Included are access to my online training platform. It’s a unique, customized experience with direct notes, exercise videos, exercise descriptions, and exercise tracking to help me guide your progression. Monthly Benefits: • Eliminate the guesswork in your exercise programming • Access to the Bach Performance online platform, with a free app. to track your workouts online and via your cell phone • Clear, concise workout plans with consistent feedback from your coach (me!) • Very affordable compared to in-person training • Email support/office hours

click here to APPLY NOW

THE all--_- PRO PACKAGE

Far more intensive than the Pro Package, the All Pro Package consists of a weekly 15 minute Skype call in addition to intensive training programs written for your individual needs. Specifically, with this option I will review all aspects of your training goals, history, and performance in order to design the best program for you. We’ll correspond on a weekly basis and track your progress meticulously to ensure that you’re achieving the best results. Not only that, I’ll guide your nutrition with macronutrient recommendations to help you eat for your goals and make great progress faster. The Breakdown: • Far and away the most popular coaching experience. Over 75% of my clients choose this option. With the All-Pro Package you will receive full-individualized workouts along with exercise videos, nutritional advice and coaching and weekly Skype chats.

Monthly Benefits: • 60 minutes worth of Skype calls to discuss all questions training and shoot the breeze—I like to get to know my clients! • Customized workout plan • Sets, Reps, exercise descriptions • Daily summaries are sent to me with your notes so I can guide your progressions and keep you accountable • Customized workout plan with Full Sets, Reps, exercise descriptions with each exercise AND video demonstration at your fingertips • Nutritional guidance based on your training goals and needs • I provide dozens of recipes for quick meals / shakes to accommodate your busy lifestyle • Email Support • Our own website to view your program (comes with iPhone, iPad, and android app)

Specifically, with this option I will review all aspects of your training goals, nutrition, history, and performance in order to design the best program for you. We’ll correspond on a weekly basis and track your progress meticulously to ensure that you’re achieving the best results.


THE MVP PACKAGE top notch results guaranteed My most intensive coaching option, the MVP Package consists of a monthly Skype call, monthly exercise plan, and a completely individualized nutrition program written by me for your individual needs. With MVP Package, you get all the benefits of The All-Pro Package plus: daily e-mail contact, an in-depth customized individual nutrition plan handcrafted just for you, and a monthly care package. You’ll grow your body and life together. The Breakdown: • The Taj Mahal, if you will. The MVP package combines full-individualized workouts along with exercise videos, nutritional customization, a monthly care package, and weekly Skype chats Monthly Benefits: • Monthly 30 minute Skype call to discuss all questions training and shoot the breeze I like to get to know my clients • Monthly gift to help you reach your goals and dominate life • Complimentary Gourmet Nutrition Cookbook to help you reach your goals and dominate in the kitchen • Customized workout plan with Full Sets, Reps, exercise descriptions with each exercise AND Video demonstration at your fingertips • Daily summaries are sent to me with your notes so I can guide your progressions and keep you accountable • Direct meal planning and guidance, taking personal nutrition information into account


Eric Bach - Power Primer - Muscle Building in 12 Weeks

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