All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Joey Szatmary (Szatstrength) 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.
SZATSTRENGTH, LLC , cannot be held responsible for any injury that may occur while participating in this program. ** PURCHASE IS FINAL THERE IS NO REFUND FOR THIS PURCHASE** Copyright 2016 Szatmary Strength, LLC
Prior to beginning: Foam roll and jump rope for 5-10 minutes prior to the warm-up… make sure to stretch out any spots that you know need extra work as well example: Knees/back/shoulders/hips here is a link lin k to how to foam roll prior to a workout… http://www.youtube.com/watch?v=M5cFAYlccvQ
-Make sure to be warming up the prime muscles/movers in each of the main lifts for your session. -Keep your sleep/nutrition on the best schedule you can possibly maintain with your lifestyle. -This program will work if YOU put the work in! If you aren’t putting the work in, or being lazy the results will NOT come. Do the work, and receive the rewards!
BUT FIRST…FIRST YOU MUST OBTAIN THE WARRIOR MINSET BEFORE CONTINUING ANY FARTHER…
The Warrior mindset (one of my biggest secrets) Every single session prepare yourself to go to battle. Once you step onto the training ground have confidence that you are going to KILL your training session. Know in your mind and body that you will give every ounce of sweat, and tear your muscle fibers to shreds! Always keep going knowing that someone is out there working harder than you. If that doesn’t keep you hungry I don’t know what does! This mindset is what w hat will push you to get that extra rep, and to run a little farther, to hold on a little longer. 70% mental 30% physical, the will to keep going will get you where you want to be! If you are willing to work hard, get some sweat dripping, chase after your goals, and have a warrior mentality! Then this is for YOU! You can expect to get stronger, faster, more explosive, lean, mean, and overall athletic! "A Champion Acts in the NOW" – Kai Greene
Muscle MIND Connection: Want to know a secret that only the greats will implement? I didn’t believe it until I tried it, it’s i t’s called the “Muscle MIND Connection”. You need to visualize vi sualize the results before they even happen, your mind is the most powerful tool you possess. Every rep, every stride you make visualize the body b ody that you want, how you want to look and feel! I can guarantee this will work if you do it right! More information on visualization check out Navy Seals Mark Devine and how he visualizes -Navy Seal tactic video clicks c licks HERE NOW IT’S TIME TO GO TO BATTLE! This program is your template that is broken up into 6 weeks of training. Training week number 7 (optional) will be a “de-load” week What is a “de-load” week? On the 4th week of training we call this a de-load week, or an off week. Which means you hit your training so hard for 3 weeks that the 4th week is for you to stay active in different diff erent ways then hitting the sessions prescribed
in the program. This is used for recovery, lowering the intensity and volume for a weak and keeping your body always guessing what is coming next! I personally use this technique and know it works for a fact! I have had some of my biggest gains in the gym come from this method so believe me this works! You can play with the dog, play some backyard football or soccer, do bodyweight workouts, kettlebell workouts, swim etc… just switch it up!
WHEN DO YOU TRAIN? There are 4 workouts a week, they are designed to be followed as programed you can do 2 days on, 1 day off. It would look like this… thi s… MONDAY and TUESDAY workout Wednesday OFF THURSDAY FRIDAY on, WEEKEND OFF or do light cardio. Another split would me Monday-Wednesday-Friday-Saturday. Make it work for your schedule! REST IS KEY! You need to be resting 8-10 hours each night and making sure the muscles recover/build properly. These sessions are designed for you to be giving it you all each and every set and rep, challenging and pushing yourself.
Program details: PLEASE CLICK VIDEO FOR EXPLANATION OF PROGRAM: https://www.youtube.com/watch?v=I https://www.youtube.com/watch?v=Ibjbd58BwFU& bjbd58BwFU&feature=youtu.be feature=youtu.be -12-week training cycle 6 week of peaking then re-do the program with new PR! - Linear progression starting at 70% of 1RM and increase based on AMARAP by 2.5 % each week - IF you do NOT hit certain reps then stay at same % for that week, if regressing drops the % for following week -Training split will be a 4-day split with accessory + optional conditioning
Step 1: Know or find/estimate proper 1RM for each lift: Bench, sq uat, Dead, Bench If you do not know how to find that use this calculator: https://www.bodybuilding.com/fun/other7.htm
AMRAP Set: AS MANY REPS AS POSSIBLE
This is all be 3x5 + 1 AMRAP (as many reps as possible with good form/technique) If your AMRAP set is >8 reps increase next week by 2.5 % for numbers If your AMRAP set is 6-8 reps stay at same % next week w eek If AMRAP is <5 go down 2.5 % then work back up
Do the program for 6 weeks which will get you to 80% and should be hitting 8+ reps on AMRAP meaning your 1RM has increased.
Week 1-6 Day 1: A MRAP Strength: Deadlift 3x5 70% 1rm + 1 AMRAP 3 broad jumps 10 leg raises
Accessory: 4x 8 RDL’s
4x DB rows 8 each arm
4x 10 GHD sit ups 4x Farmer Carry
Conditioning: 21-15-9 Burpee + tuck jump Wall balls 400m run between round completions
Day2:
Strength: Overhead Press + AMRAP 5 burpee broad jumps 30 secs-1-minute plank
Accessory: 3x Single Arm (S/A) push press x 8 3x Skull Crushers x 8 + 1 Drop set x 12 8x DB side raises each side Band Pull apart x 15-20 reps
Conditioning:
4 Rounds for time… 5 man-makers 200m sprint 20 sit ups
Day 3:
Strength: Squat 3x5 70% + 1 AMRAP 3 box jumps
Accessory: 4 rounds of… DB or BB back racked alternating lunges (forward lunge) x 12 (6 each leg) 1 Sled push 100’ 10 Hip extensions or barbell hip thrusters 10 reps of leg press
Conditioning: EMOTM:12 Even: 8/10/12 Burpees (you pick your level) Odd: 8/10/12 cals rowed
Day 4:
Strength: Bench: 3x5 70% + AMRAP set
Barbell Rows x 5 (try to keep same as bench weight if not work at what you can) 15 Sit-ups
Accessory: DB incline press x 10 reps Dips Sub-max effort (must be 6+) Pull up variation x 6-12 reps (switch grip each set… wide, close, etc…)
Conditioning: 10 Minute AMRAP… 5 pull-ups 10 push ups 15 air squats
Week 2
Day :
Strength: Deadlift 3x5 @ 72.5 + 1 AMRAP set 3 box jumps *increase height 30 Russian twists
Accessory: 4x Wide grip row x 6 reps 4x RDL’s (Romanian Dead Lifts) + pause below b elow knee (1-2 secs)
4x front rack carry with sandbag or barbell 50’
Conditioning: 4 rounds: 2 Minutes of work 1 minute of rest… 10 squat jumps 10 sit ups 50m sprint or 50 jump ropes
Day 2:
Strength: Overhead Press 3x5 @ 72.5 % 1RM + 1 AMRAP set 3-5 Chin ups between sets 5-10 ab roll outs
Accessory: 3x GIANT SET 10 DB standing shoulder presses Skull crushers x 6 + drop set 5 wall walks 20 band pull apart
Conditioning: 12-minute AMRAP: 5 DB snatches each arm 5 Pull ups 5 burpee box jumps
Day :
Strength: Squat 3x5 @ 72.5 % + 1 AMRAP set 3 Broad jumps 5-10 Knee to chest
Accessory: 3x BB lunges 12 total (6 each leg) 3x 1 minute plank
3x 1 100’ sled push 3x 10 hip thrusters
Conditioning: 21-15-9 for time… KB swings Clean + press (BB or DB) 100m Sprint between rounds
Day 4:
Strength: Bench Press 3x5 @ 72.5 % + 1 AMARAP set Pendlay Rows x 5 Side plank raises 10 each side
Accessory:
Super Set 3x DB Incline alternating press x 12 3x Pull ups with slow negative on the way down
Super set 3x Dips 6-12 3x Curls x 10 each arm
Conditioning: Tabata… 20 seconds of work/10 seconds of rest 8 rounds per movement: 1. Mountain climbers 2. Push up variation (switch each time, wide, close, incline, clapping etc..) 3. Squat + Plate jump over
Week 3:
Day 1:
Strength: Deadlift 3x5 @ 72.5/75 % + 1 AMRAP set 1 light sled pull or 3 box jumps 10 light band pull s
Accessory: 4x 6 rack pulls from just below knee 4x 6 BB rows
3x Pull ups 6-8 3x Kb swings x 10
Conditioning: 10-minute AMRAP: 3 wall walks 1 sled push (light) 50-100’ 5 burpees
Day 2:
Strength: Overhead press 3x5 72.5 or 75% 1RM + 1 AMRAP 10 Recline Rows Between sets 10 leg raises
Accessory: 4x6 behind the Neck Push Press
SUPER SET 4x Sub max dips (weighted If possible) 4x 8 Plate raises
SUPERSET 3x 50’ heavy farmer carries 3x 30 second hollow hold
Conditioning: NONE
Day 3: A MRAP set Strength: Squat 3x5 @ 72.5/75 % + 1 AMRAP 3 burpee broad jumps between sets
Accessory: SUPER SET 3x DB step ups x 6 each leg 3x Sled pull 50-100’
4xLeg press x 8
Conditioning: EMTOM: 12 1. 10/12/15 cal row 2. 20 bodyweight squats 3. 10/12/15 burpees 4. 45 second plank
Day 4:
Strength: Bench 3x5 @ 72.5/75 % 1RM + 1 AMRAP set
DB Row 6 each arm 5-10 Ab roll outs
Accessory: SUPER SET 4x 15 reps DB chest press p ress 4x wide grip rows
GIANT SET 3x 8 DB flies 3x submax chin-ups 3x 10 rear delt bent over flies
Conditioning: Rest double the time it takes to complete each sprint. 4x 100m sprints 2x 200m sprint
Week 4
Day 1:
Strength: Dead Lift 3x5 @ 75/77.5% 1RM + 1 AMRAP Set 2 box jumps (high) 30 bicycles
Accessory: 4x4 front squats
GIANT SET 3x 6 good mornings 3x 8 db lunges per leg 3x 10 kb swings
Conditioning: *ex… 3 box jumps overs, 3 hand release pushups 3 wall balls, then 6…9…12…9 back down. 3-6-9-12-9-6-3 Box jump overs Hand release push ups Wall balls
Day 2:
Strength: 3x5 @ Overhead Press 75/77.5 % 1RM + 1 AMRAP set 3-5 pull ups between sets (weighted if possible)
Accessory: GIANT SET x 4 Barbell push press x 6 reps Explosive pushups x 5-10 reps Tricep push downs x 12 reps
Conditioning: 3 rounds of… 3 Minutes of work 2 minutes of Rest 50 mountain climbers 15 sit ups Overhead carry 50’
Day 3:
Strength: 3x5 @ 75/77.5% 1RM + 1 AMRAP Squat
Accessory: 3x GIANT SET 4 broad jumps 12 Kb or DB lunges 12 KB or DB squats
Conditioning: 12 Minute AMRAP 2-4-6-8… *keep increasing Burpees DB snatches (total) Sit ups
Day 4:
Strength: 3x5 @ 75/77.5% 1RM + 1 AMRAP SET
Accessory: 3x GIANT SET
Incline DB press x 10 Single Arm Farmer Carry (heavy) Dips 6-8 *weighed) + 1 Drop without weight 8 plate raises
Conditioning: Complete for time 21-15-9 Renegade push ups Ab mat sit ups Box jumps
Week 5:
Day 1: Strength: Deadlift @77.5/80% 1RM + 1 AMRAP SET
Accessory: 4x3 rack pulls HEAVY
GIANT SET 3x 12 death marches 3x 12 KB swings 3x 12 back extensions
Conditioning:
1 Minute of each movement 30 seconds of rest 5 rounds. 1-Jump rope 2- Side shuffles 3- Bear crawl down and back 10 yards
Day 2: Strength: Overhead Press @ 77.5/80% 1RM + AMRAP SET
Accessory: 4x4 barbell push press
Super set 3x Sub-max dips 10 front plate raises
Super Set: Farmer Carry 50’ Band pulls x 20 50 bicycles
Conditioning: AMRAP 12 MINUTES 8 Box jumps 10 box jumps 12 V-ups
14 Kb swings
Day 3: Strength: Squat @ 77.5/80% 1RM + 1 AMRAP 10-yard bear crawl 3 squat jumps
Accessory: GIANT SET 3x Split squats x 8 per leg 3x 8x Sumo Dead lift high pull 3x 8 hip thruster’s w Barbell
Conditioning: 6 x100’ sled sprints
Day 4:
Strength: Deadlift day 77.5/80% 1RM + 1 SET AMRAP 3 box jumps 10 leg raises
Accessory: 4x Wide grip row x 6 reps
4x RDL’s (Romanian Dead Lifts) + pause below b elow knee (1-2 secs) 4x front rack carry with sandbag or barbell 50’
Conditioning: 4 rounds: 2 Minutes of work 1 minute of rest… 10 squat jumps 10 sit ups 50m sprint or 50 jump ropes
Week 6: FINAL WEEK! HIT PR’S AND REPEAT PROGRAM!
Day 1:
Strength: Dead Lift 77.5/80% 1RM + AMRAP SET 3 broad jumps 30 Russian twists
Accessory: 4x4 front squats
3x8 RDL’s
4x3 box Jumps
Conditioning:
NONE REST & RECOVERY
Day 2:
Strength: Overhead Press 77.5/80% 1RM + AMRAP SET 3-5 clapping push ups 1 50m sprint
Accessory: 3x Floor bench x 10 reps 3x 6Behind the neck push press 3x 15 face pulls
Conditioning: 100 Burpees for time
Day 3:
Strength: Squat 77.5/80% 1RM + AMRAP SET
10 KB swings between sets 10 side plank raises each side
Accessory: GIANT SET 6 each leg Front racked barbell lunges 12 squat jumps w weights in hands 6 barbell good mornings
Conditioning: 3 rounds for time 20 calorie rows 15 wall balls or squat jumps 5 wall walks or incline push ups
Day 4:
Strength: Bench 3x5 @ 80% 1RM + AMRAP Single arm DB row 8 each arm 12 leg raises
Accessory: GIANT SET 4x 12 incline push ups 10 DB flies 12 BB skull crushers
Conditioning: 10-minute AMRAP 3 cleans 6 burpees over bar 9 box jumps or squat jumps
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