HFT 2 Chad Waterbury (1)

BUILD 2WICE THE MUSCLE

H FT H FT H FT HFT

2

High Frequency Training

CHAD CH AD WATE WATERB RBURY URY

© 2014 Chad Waterbury

NOTICE All forms of exercise pose some inherent risks. The author advises readers to take full repsonsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your your equipment is well maintained, and and do not take risks beyond beyond your level of experience, aptitude, training, and tness. The exercise and dietary programs in this book are not intended intended as a substitute for for any exercise routine routine or dietary regimen regimen that may have been prescribed by your doctor doctor.. As with all exericse and dietary programs, you should get your doctor’ doctor ’s approval before beginning. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photography, photography, recording, or any other information storage and retrieval system, without the written permission of the author author.. ©2014 by Chad Waterbury LLC


CONTENTS ACKNOWLEDGMENTS iv INTRODUCTION: WHY I WROTE HFT2 v

PART I: HFT2 PRINCIPLES OBSERVATIONAL SCIENCE 7 OBSERVATIONAL NO-FAIL MUSCLE GROWTH 11 MASTER MAST ER THE 3-WA 3-WAY Y ATT TTACK ACK 14 HFT2 RULES 15 VIDEO TUTORIAL VIEWING INSTRUCTIONS 17

PART II: TARGETED TRAINING

BICEPS 28 DELTOIDS 33 TRICEPS 37 PECTORALS 42 LATS 47 GLUTES 52 CALVES 56 QUADRICEPS 62 HAMSTRINGS 69 ABS 73

PART III: FULL-BODY TRAINING V.1 12-WEEK PROGRAM 80 V.2 12-WEEK PROGRAM 106 VIDEO LINKS 132


Huge thanks to all the guys that I’ve learned so much from over the years: Ben Bruno Dr. Mark Cheng Bret Contreras Eric Cressey Jason Ferruggia Dr. Craig Liebenson Prof. Stuart McGill Lou Schuler Pavel Tsatsouline


INTRODUCTION: WHY I WROTE HFT2 In October of 2012, I released the original High Frequency Training (HFT) system. At that time I had already spent 11 years experimenting with various ways to train more frequently in pursuit of faster muscle growth, so I had a pretty good handle on the subject. It was always my intention to write HFT2, but I never expected it to be like the version you’re reading today. Let me rephrase that: I never expected HFT2 to be so drastically different than its precursor. When the original came out, I thought: Cool, in a year or two I can update some exercises, add a decent amount of new text and then I’m good to go with the second version. Easy money, right? I wish. HFT2 ended up being a massive undertaking. The original HFT was a big success, and because of that I received tons of feedback and testimonials. Not all of it was positive, mind you, because a handful of people tried to do too much, too soon or they didn’t take care of their soft tissue (big mistake)! But the vast majority of the feedback I received was excellent. So over the last year and a half I’ve been constantly tweaking HFT parameters with my clients while assimilating the feedback I received each week. That combination led to the system you have today. There have been so many improvements in the way I approach frequent training that I would be doing a disservice to you and myself if I didn’t redesign the whole damn system. If you haven’t read the original HFT, I recommend you do so. It’s included in your download. Finally, I sincerely thank you for the support and what you’re about to learn will pack on new muscle.


PART I: HFT2 PRINCIPLES


OBSERVATIONAL SCIENCE “Science is the act of observing the world around you,” is a piece of wisdom I’ve never forgotten in my quest to help people build bigger, stronger bodies. That mantra was made by one of my professors in graduate school and I feel indebted to him for it. However, anyone can be a scientist if he or she is willing to take the time to observe and contemplate what’s going on in the real world: no Ph.D required. (Think how much money you’ll save in tuition!) I’m certainly not knocking higher education. I’ve had my fair share – with more to come – and I also had the student loan payments to prove it. I’ll admit that my graduate school training probably helped me become a better researcher and conversationalist (about science), but it didn’t help me gure out a way to get a stubborn muscle group to grow. At least not directly, as I’ll explain later. My point parallels what Matt Damon’s character said to his Harvard nemesis in Good Will Hunting , “You dropped $150,000 on a fucking education you could’ve gotten for $1.50 in late charges at the public library.” The impetus for my current approach to building muscle came in 2001 when I went with a buddy to see the Cirque du Soleil show, Mystere, in Vegas. I had been training professionally since 1996, and even though I had a steady stream of reliable clients I didn’t feel my ability to quickly add muscle to their stubborn body parts was as effective as it could’ve been. As I watched the Alexis brothers perform their strength routine, I was blown away. Not only did they possess two of the best physiques I’d seen, but I also couldn’t get over the fact that they were performing their incredible feats of full-body strength 10 times per week! I didn’t care if they were using all the pharmaceuticals that Tijuana had to offer, what they were doing deed all the strength and conditioning “laws” I had learned in books and magazines. © 2014 Chad Waterbury

That’s when I had an epiphany: it was time to increase the frequency that I was training my clients. I knew it would be tough to convince some of them to train more often due to time and nancial constraints, so I switched all my clients over to full-body routines. This allowed me to stimulate all their major muscle groups each time I worked with them. The results, across the board, were favorable since they all got bigger faster than before. But the Alexis brothers had planted a powerful seed in my brain. I was determined to gure out how frequently someone with average genetics could train a muscle group, and how that would affect his or her muscle growth. So in 2001 I devised all sorts of seemingly logical ways to train a muscle more often. Fortunately, I had some skinny hard-gainers as clients and those guys would do anything I said, at anytime, to trigger faster muscle growth. Sometimes a certain approach would work, and other times it did little to nothing. After about a year of experimenting with HFT, I started to feel like I was spinning my wheels since I didn’t have any denitive parameters on how to approach different muscle groups. The approach that worked for the biceps usually didn’t work for the quadriceps. Or what worked for the pectorals often didn’t work for the glutes. Around this time I started graduate school at the University of Arizona. It was during my rst semester when one of my neurophysiology professors made the statement that changed everything for me: “Science is the act of observing the world around you.” That was my “Aha!” moment. Thanks to that statement, I nally gured out a logical way to approach the problem of stubborn muscle growth: I would think about athletes. A sport is about performance - it doesn’t matter how big any specic muscle group is in pursuit of that performance. I doubt any person took up ballet to build bigger calves, yet they all have impressive development in spite of their malnourished nutritional program. © 2014 Chad Waterbury

Indeed, many athletes build proportionally large muscles from the demands of their sport, and that’s the key principle that changed everything for me. Let’s say I wanted to gure out a way to get my client’s biceps to grow faster. One logical approach would be to interview professional bodybuilders that have huge guns and ask them what they did. But there are two primary problems with that line of thinking.

First, professional bodybuilders obviously have an easier time building muscle than you or I do, and that’s why they’re pro bodybuilders. In most cases, if you were to look at the bodybuilder with the largest biceps, that size came from his parents. Don’t get me wrong: bodybuilders are extremely hard workers and I have the utmost respect for their dedication. But the fact is this: in almost all cases a professional bodybuilder with huge calves, biceps or whatever else probably didn’t do anything special to get them that way. There are exceptions, of course, since Arnold Schwarzenegger turned his relatively puny calves into one of his best body parts. But he did it by training more frequently. Second, many pro bodybuilders have been candid regarding how they train. Some of the most muscular guys of all time, such as Dorian Yates, trained his muscles once or twice a week for just a few high-intensity sets to failure. I experimented with that approach for years with myself and my clients. It didn’t work. And I’ll bet it didn’t work for you either. So this is where athletes come in. My approach for overcoming slow muscle growth doesn’t stem from experimenting with endless training parameters for months on end. That strategy takes too long and it doesn’t guarantee success. Instead, I look at the athletes that have proportionally large muscle groups, and then I try to gure out what they’re doing that the rest of us aren’t doing. © 2014 Chad Waterbury

That seems most logical to me. Now this is where things can get tricky. I’ll use cyclists as my rst example.

Cyclists have impressively muscular thighs, we all know that. So if a guy with chicken legs comes to me and wants to build bigger quads, I’ll think about the athletes that have proportionally large quadriceps. Of course, cyclists come to mind. However, most competitive cyclists pedal for 15 or more hours per week. I can’t tell my clients to start riding a bike for that much time. It’s too impractical. But the relationship between cycling and big thighs tells me that the quadriceps will grow with high-rep sets. Now, let’s say a dude with puny biceps wants to build them as fast as possible and he’ll do anything I say, regardless of how long it takes. If I use the cyclist’s approach - train the muscle group for 15 hours per week - I’ll have him join a rowing team. But rowers don’t have proportionally large biceps. Hyperbole aside, you get my point: more work doesn’t always work. Which athletes have the best biceps on the planet? The Olympic gymnasts who do the rings event. Every single one of them has exceptional biceps. They got them by performing brief, intense isometric holds from the rings on a frequent basis. In essence, this is what led to my early failures with frequent training. What worked for one muscle group wouldn’t necessarily work for another. I certainly wish I could outline one set of parameters that will build any muscle group, but I can’t. That’s why in the targeted HFT2 plans I explain why my parameters for building each muscle group are designed a certain way. I took what I observed from athletes that have proportionally large muscle groups and arranged the parameters in a way that’s as simple and realistic as possible for anyone with limited time and equipment. © 2014 Chad Waterbury

NO-FAIL MUSCLE GROWTH Training more frequently is as close to a no-fail approach to muscle growth as you’ll nd. It’s pretty tough to screw it up, unless you try to deadlift or squat heavy every day. We all know how jacked guys get in prison by knocking off daily pull-ups and push-ups, and I’m fairly certain most of them don’t have a CSCS from the NSCA. And they denitely don’t have steroids. The mechanisms that stimulate protein synthesis for muscle growth, and all the physiology involved, are still a mystery. Resistance training is obviously a trigger for hypertrophy, so it makes perfect, irrefutable sense that training more frequently can lead to faster muscle gains. And I’m not alone with that sentiment. Bret Contreras (aka, The Glute Guy) is probably the fastest rising star I’ve seen in my career - and for good reason. He’s a guy with an endless drive to learn the science and practice of strength training, and like many, he failed to initially appreciate the power of high frequency training: The biggest mistake I made early on in my training career is training too infrequently. Frequent, full-body workouts have dramatically expedited my strength gains and progress in the gym.

Ben Bruno, recently awarded “Most Innovative Trainer” by Men’s Health magazine, has a Hollywood client list that would make most personal trainers commit a serious felony to get. Celebrities and pro athletes demand super fast results or they’ll go elsewhere. So it’s not surprising that high frequency training is Ben’s primary attack: When clients come to me with physique and strength goals, a higher frequency training plan is my go-to strategy to get them the results they’re looking for in the shortest time possible.

Pavel Tsatsouline, chairman of StrongFirst.com, is a strength-building savant and one of the smartest guys I know when it comes training. I’ve been fortunate © 2014 Chad Waterbury

to have many insightful discussions with him over the years. This is what Pavel had to say about high frequency training: The main reason it is benecial to train more frequently is because you can perform a higher volume of quality work. And here is why volume matters. First, there is a correlation between the training volume and muscle hypertrophy (Roman, 1986). We could speculate why - or just accept it as an established fact and move on.

And it is a lot easier - and safer - to 40 reps of the same exercise in the morning session and 60 in the evening than 100 at once. In addition, having recovered, you will be able to train at a higher intensity as it takes longer to clear the by-products of muscle metabolism than most athletes realize. Second, every time you repeat a perfect lift you make yourself stronger through motor learning and neurological mechanisms. The skill practice aspect is obvious to most, but “skill” goes beyond inter-muscular coordination. You are literally making the muscles more responsive to command by “greasing the groove” (synaptic faciliation and myelination).

And I denitely can’t pass up this opportunity to mention the greatest bodybuilder of all-time, Arnold Schwarzenegger. His calf development was so poor in his early training days that he stood in water to get photographed, less the world see his “girly man” calves. So he upped the frequency he trained them and the rest is bodybuilding history: his calves ended up being one of his most impressive body parts.

Arnold’s insights for muscle development still stand as some of the most valuable wisdom that exists. Sure, he has incredible genetics, but steroid use in his days were a small fraction of what bodybuilder’s use today. So that makes his approach to hypertrophy even more valuable, because it was tougher for bodybuilders to build massive amounts of muscle back then. © 2014 Chad Waterbury

However, the most intriguing aspect of Arnold’s training book, Encyclopedia of Modern Bodybuilding , was something I didn’t catch when I wrote the original HFT. This is Arnold’s quote from the section I’m referring to: ...my left arm used to be slightly smaller than my right arm. I noticed that whenever I was asked to show my biceps, I would automatically ex my right arm. So I consciously made an effort to ex my left arm as much or more than my right, to work on that weak point instead of trying to ignore it, and eventually I was able to make my left biceps the equal of my right. Think about that: Arnold equalled his biceps size by merely exing his smaller arm more often. Now, I don’t want to put too much emphasis on that point because it’s possible that he might have done extra work for his left biceps in the gym as well. But he didn’t mention it.

The reason I didn’t catch that subtle point when I wrote the original HFT is because I hadn’t worked with EMG very much. However, last fall I spent ve months under the tutelage of Chris Powers, Ph.D, at his Movement Performance Institute in Los Angeles where he hooked me up to his EMG electrodes and let me perform all sorts of crazy moves and exercises. I was shocked at how much motor unit recruitment I could achieve by simply squeezing a muscle without any weight in hand. Oftentimes, it was just as high as when I performed a maximal contraction with heavy weights or a strong resistance band. And this brings me to an essential point about HFT2: it’s not necessary to add more training hours to your current program in order to reap the benets of high frequency training. You don’t need to go the gym more often and overly stress your joints by adding sets of heavy barbell exercises. The extra workouts you need to trigger growth can sometimes be as simple as performing an isometric exercise using nothing by your body weight. HFT2 consists of three different types of contractions, or sets, to stimulate hypertrophy. I’ll go over each and explain my logic. © 2014 Chad Waterbury

MASTER THE 3-WAY ATTACK When I advertise HFT2 I use the slogan, “BUILD 2WICE THE MUSCLE.” Besides the obvious play on the “2” part of the phrase to coincide with HFT2, that statement is legit. The way you’ll perform each set will differ from one workout to the next in the HFT2 plans. In the original HFT, all reps were performed in a normal fashion: through a full range of motion. However, in this updated system I use three different approaches: 5-1 Iso-Squeeze Countdown The neuroscience research shows that 10 seconds is basically the longest you can continuously recruit the largest motor units due to their limited energy supply. That’s why all sets in the original HFT were kept within that time. Nevertheless, some muscle groups will grow faster if the sets are even longer. I’m referring specically here to the: calves, quadriceps, pectorals and deltoids. The simplest solution is to prescribe more reps per set for those muscle groups. But there’s a problem: it’s difcult to recruit the largest motor units (the ones with the greatest growth potential) at the beginning of a set with a load that’s light enough to lift 20 times. And this is where isometrics come in. An intense isometric contraction (squeeze, as I call it) can generate the highest level of muscle tension, and that’s why scientists usually test your max strength isometrically in a lab. This high-tension squeeze is one of the best ways to immediately recruit the largest motor units and increase the neural drive between your brain and muscle. When I worked with Chris Powers, Ph.D, last fall at his performance institute he explained his research on glute activation. In essence, he found that ring the glutes isometrically increased the neural connection between the brain and the muscle better than normal full range-of-motion contractions do. So last fall I started implementing isometric contractions into my client’s high © 2014 Chad Waterbury

frequency programs. My logic was simple: people that have a tough time adding mass to a specic muscle group probably also have a difcult time squeezing it to the highest level of tension. Therefore, I postulated that the iso-squeeze contraction would not only recruit the largest motor units, but it would also help my clients develop the descending neural drive to that muscle, thus making it easier for them to recruit more motor units in their full range-of-motion sets. I was right. Within a few weeks of implementing the iso-squeezes in my clients training programs, they all experienced new muscle growth. A handful of clients literally doubled their gains compared to the original HFT protocol - hence my HFT2 slogan. If you’ve experimented with isometrics in the past, you probably did what most guys do: hold the last rep of a set for as long as possible. But that’s the least effective time to do an isometric because the largest motor units have already fatigued and dropped out from the reps that preceded it. You need to hit those motor units hard, right from the start when they can actually jump into play. That’s why each 5-1 iso-squeeze set goes like this (I’ll use the push-up as an example, and you’ll start in the top position with the arms straight): Attempt to pull hands together (squeeze) for 5 seconds followed by 5 reps Rest 10 seconds Attempt to pull hands together for 4 seconds followed by 4 reps Rest 10 seconds Attempt to pull hands together for 3 seconds followed by 3 reps Rest 10 seconds Attempt to pull hands together for 2 seconds followed by 2 reps Rest 10 seconds Attempt to pull hands together for 1 second followed by 1 rep

Why not perform the iso-squeeze for 10 seconds rst since the largest motor units can re for that long? Because it creates too much fatigue. I experimented with that approach and it turned out to be a lesson in futility.

Yes, you need to recruit the largest motor units at the beginning of the set, but I don’t want to make them drop out. That’s why the rst squeeze is half as long as the biggest motor units are capable of ring. You’ve got to leave some gas © 2014 Chad Waterbury

in the tank for the countdown that follows. The point of the 5-1 iso-squeeze countdown is to increase the duration of the set for the muscle groups that respond best to longer times under tension. If you started out the set with a maximal 10-second squeeze you’d be so fatigued that you couldn’t follow it up with any regular reps or squeezes. The best part of the 5-1 iso-squeeze is also the reason why it became many of my clients favorite HFT approach: you often only need one or two sets. The goal is to stimulate a muscle more often; it’s not about annihilating it. If you perform the 5-1 iso-squeeze with plenty of effort you’ve created the stimulus to trigger new muscle growth. However, the 5-1 approach doesn’t work equally well for all muscle groups (sometimes 3-1 without 10-second rest periods is better), and that brings me to the second way you’ll perform sets in HFT2... Iso-Squeeze I’ll admit that I missed the boat on isometrics since they’ve turned out to be one of the most benecial ways to train more frequently. First, they’re less stressful to the joints than full range reps. Second, you don’t need many sets to trigger growth since you can generate signicant levels of muscle tension. Why not just call it an isometric instead of an iso-squeeze? Because the mental effort to not only hold the static contraction but also squeeze the muscle will develop much higher levels of tension. Again, I experienced this many times in the fall when I worked with the latest EMG devices. I call it an iso-squeeze to remind you that just holding static isn’t enough - you must squeeze the muscle to its highest possible tension. Bodybuilders have extolled the virtues of the squeeze for eons, and they were right to do so. Full Range of Motion Full ROM reps, of course, will be part of this system. Do each rep with a quick tempo, squeeze the peak contraction, lower under control and you’re good to go. The instructions will cover any variation on that general theme. © 2014 Chad Waterbury

RULES OF HFT2 The most effective way to trigger muscle growth, across the entire body or within stubborn body parts, is high frequency training. However, there are three essential rules that must be followed in order to reap the best gains from this system. Rule #1: Always use perfect form The lifting form I often see in gyms around the country or Internet can be appalling. Since more people than ever are lifting weights these days, it’s no surprise that corrective exercises have become so popular and in-demand: people need them. However, the best corrective exercise is to just train with better form. I’ve lost count how many new clients have told me they couldn’t perform a deadlift or lunge without pain. When I adjust their technique and cue them correctly, nine times out of ten the pain immediately goes away. Since you’ll be training various movements more often, it’s absolutely essential that you do every exercise with perfect form. The videos in this program will guide you, so pay close attention and mimic the form exactly as you see it. Move as slowly as you need to move in order to keep your form in check. Rule #2: Take care of your soft tissue/joints Most of us have soft tissue or joint limitations and we don’t even realize it because the dysfunction hasn’t reached a tipping point where it tells the brain there’s a problem. If there’s no pain signal coming from the brain to a specic area of the body, we assume everything is ne. But sometimes it’s not. Once you start challenging a joint by performing a movement more frequently you might feel excess pain or strain in a certain joint after a week or two. I’ll give you full disclosure: frequent training will not correct dysfunction, it will only bring it to your attention - that’s why perfect form is mandatory! © 2014 Chad Waterbury

I put a greater emphasis on soft tissue work and neural resets than there was in the original HFT. Find time to do the drills (there aren’t many), especially within the rst few weeks of embarking upon any of the HFT2 plans. Treat yourself to an extra massage or two in the early weeks of this program. The good news is that once you build up your tolerance to frequent training you’ll virtually never be sore and the joints will have adapted to the demand - assuming you did each exercise with precision form. A few years ago I was doing over 100 pull-ups each day for months straight and I was never sore. But I spent sufcient time building up my tolerance to that volume, and that brings me to the third rule of HFT2...

Rule #3: Start with less than you think you need Here’s something I’ve learned over the years: when it comes to exercise, people overestimate their ability to adapt in the short-term and underestimate it in the long-term. One of the biggest problems people have with frequent training is they try to do too much, too soon. If you were pasty white and wanted to get a tan as fast as possible you wouldn’t lie in the Phoenix sun for ve hours. Yet that’s how motivated hard-gainers often approach exercise. The human body prefers short, frequent stimuli whether you’re getting a tan or practicing the guitar. Your body is an extremely malleable machine that can adapt to any demand that’s placed on it - if that stimulus doesn’t overwhelm its capacity. I’ll cover all the guidelines that I’ve learned over the last 13 years to help you succeed with frequent training. But it would be reckless and egotistical if I said that my initial training parameters are ideal for everyone. If the training parameters that follow are too much for you to handle at rst, reduce the volume or intensity as low as necessary and work up to my initial guidelines. You’ll never regret starting off with less than you think you need! © 2014 Chad Waterbury

Video Tutorial Viewing Instructions This system takes advantage of today’s technology by allowing you to watch instructional videos that are hyperlinked within this PDF. To watch any of the videos just click on the image and turn the sound all the way up. You will be directed to a private YouTube link on my page where the video has been uploaded. When you click on any video for the rst time it’s likely you’ll receive a pop-up window with a “Security Warning” that looks like this:

Simply check the “Remember my action for this site” box and then press “Allow.” This will allow you to watch the videos without the security warning each time.


To recap, each image in this system is hyperlinked to a private YouTube account page. For example, the rst tutorial assesses T-spine and shoulder mobility. If you click on the image shown below (don’t click yet), you’ll be redirected to YouTube where the video sits in a private account.

Just click play and you’ll see me and my clients in action!


PART II: TARGETED TRAINING


HFT2: OVERVIEW

How to Make TT Work For You The Targeted Training plans for any body part is straightforward. You’ll target that muscle group six times per week with one exercise in a morning and evening mini-workout three days per week, evenly spaced (e.g., M/W/F or Tue/ Thur/Sat). If you work the graveyard shift, or have an odd schedule, just space the two workouts are at least six hours apart and you’ll be ne. The Targeted Training workouts take only 5-10 minutes, and virtually none of them require equipment beyond what you probably already have. I denitely took a minimalist approach with this section because it works best that way. How long should you follow a Targeted Training plan? That’s up to you. Stick with it for as long as it takes to get the level of development you’re after. Some people will reach their goal in a month, while others will need 10 weeks. The workouts are so brief that it won’t be a burden to keep them in your weekly routine. I made HFT2 as simple as possible. No complex progression plans or trying to gure out how many reps you’re supposed to do on any given day. The parameters don’t change. What changes is the way you do the exercises: make them more difcult by adding load, shifting your body weight or squeezing the peak contraction longer. In the original HFT I got quite a few emails from guys that felt the inverted row variations weren’t challenging enough. The solution was simple: hold the peak contraction (chest close to rings/bar) phase for more time. I don’t know many guys that can do 10 inverted rows using only their body weight if they squeeze the peak contraction of each rep maximally for ve full seconds. Video Instruction Probably the biggest selling point of HFT2, besides the all-new training parameters, boils down to the instructional videos. These videos are important © 2014 Chad Waterbury

HFT2: OVERVIEW to watch and review because they contain all the essential information you need to know. You might also notice that I’m a guy who doesn’t give a million cues. I learned about the minimalist approach to cueing from working next to Dr. Craig Liebenson over the last few years. Over-cueing can be almost as worthless as saying nothing at all. So watch and study the videos carefully. Most often, as long as you move slowly at rst, and concentrate on the muscles you’re targeting while maintaining a neutral spine, you’ll be in good shape.

Assessments and Corrective Exercises I know none of us wake up excited to do foam rolling or joint circles, but sometimes it’s necessary. I’ve limited the soft tissue and mobility work to an absolute minimum. If it’s mentioned in a section, it must be performed at least once each day while you’re targeting that body part. It’s worth mentioning here that the people who didn’t do well with the original HFT were also the ones that didn’t take care of their soft tissue and joints. That’s why I made it a point to have an instructional videos of the bare minimum you’ll need. There was no guesswork with the exercises I chose for this section. They’ve all been battle-tested with my clients. Most importantly, these exercises follow the rule of any HFT plan: it must stress the muscle more than the joint(s) it crosses. If you’re currently following another training program and want to add in the Targeted Training, just choose which body part you want to build and add the plan into your current training program. Remove all other isolation training for that body part from your current program. Finally, try to slowly increase your training loads over time because it’s the most effective progression. When you start one of these programs, use training loads that are lighter than you think you can handle. You don’t want to train too heavy since you’ll be working those joints more often. Always start with less than you think you need and keep the intensity of each set low at rst. © 2014 Chad Waterbury

HFT2: UPPER-BODY ASSESSMENT | Shoulder/T-Spine Mobility

Before you tackle any of the HFT2 plans for the upper body, it’s essential that you rst do a quick check to ensure that your shoulders and T-spine are functioning as they should.

Shoulder/T-Spine Assessment click image for video page

Passing the Shoulder/T-Spine Assessement is the absolute bare minimum for determining optimal shoulder mechanics. If you start on a Targeted plan without passing the test, it’s likely that you’ll run into problems, regardless of the muscle group you’re targeting.

If you didn’t clear the assessment, perform the following DNS High Bear drill and retest. If that still doesn’t giving you a passing grade, perform the drill 3-4 times per day until you can pass. Then, start on one of the HFT2 Targeted Training plans.


HFT2: SHOULDER/T-SPINE CORRECTIVE | DNS High Bear

DNS High Bear click image for video page

The High Bear popularized by the Prague School of Rehabilitation that created the Dynamic Neuromuscular Stabilization (DNS) system is a terric exercise to reset the shoulders and thoracic spine (T-spine). I was so impressed by the DNS techniques that I became certied in them last year.

This drill should not be overlooked because it can have positive, far-reaching effects from your neck to your lower back. Parameters: hold the High Bear position outlined in the video for at least one minute each day. If you didn’t pass the Shoulder/T-spine Assessment, do this drill 3-4 times per day until you can pass.


HFT2: PECS SOFT TISSUE WORK | Pec Minor Ball Roll

SOFT TISSUE WORK The pec minor and anterior shoulder often hold excess tension and this can cause restrictions that will hinder your optimal shoulder mechanics. This soft tissue drill will help free up your most restricted spots.

Pec Minor Ball Roll click image for video page

Parameters: one minute on each pec, at least once a day. day.


HFT2: SHOULDER NEURAL RESET | Sphinx with Reach

SHOULDER NEURAL RESET Dr. Mark Cheng is one of the smartest guys I know when it comes Dr. to correcting dysfunction. I learned about this neural reset from the sphinx position after I tweaked my shoulder shoulder.. It’s an outstanding exercise that should be part of your daily plan.

Sphinx with Reach click image for video page

Parameters: perform the entire sequence shown in the video at Parameters: perform least once a day day..


HFT2: BICEPS | Inverted Row Which athletes have the best biceps? Gymnasts biceps? Gymnasts who do the rings. There’s no other athlete that’s even close. How did they do it? With it? With brief, intense contractions, often isometrically. isometrically. If high reps grew the biceps, collegiate rowers would have the biggest guns on the planet. You You must train all hand positions (overhand, underhand, and hammer grip) to get them to grow grow..

PLAN OF ATTACK Inverted Row (Rings or Bar) Iso-Squeeze Countdown click image for video page

Parameters for each session: 2 sets of the 3-1 Iso-Squeeze Countdown (ISC) twice in a day day.. Rest 2 minutes between sets. How to make it harder: elevate harder: elevate your heels on a box or bench. How to make it easier: place easier: place the bar or rings higher higher..


HFT2: BICEPS | Floor Maltese

Floor Maltese click image for video page

Parameters for each session: 3 sets of a 5-second Iso-Squeeze (IS) twice in a day. Rest 2 minutes between sets. How to make it harder: shift further forward or elevate feet. How to make it easier: limit range of motion. (Note: this is an advanced exercise that may not be right for you. If so, substitute the One-Arm Hang guidelines shown on next page.)


HFT2: BICEPS | One-Arm Hang

One-Arm Hang (alternative to Floor Maltese) click image for video page

Parameters for each session: 2 sets of a 10-second Iso-Squeeze twice in a day. Rest 2 minutes between sets (no rest between arms). How to make it harder: hang from a lower position. How to make it easier: hang from a higher position.


HFT2: BICEPS | Pull-up with Narrow Hammer Grip

Pull-up with Narrow Hammer Grip (Rings or Bar) click image for video page

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3 minutes between sets. How to make it harder: use Fat Gripz rst, later you can add weight to a chin/dip belt. How to make it easier: place a chair in front of you, bend your knees and rest the feet on it to lighten your load. Get Fat Gripz by clicking here

Get rings by clicking here


HFT2: BICEPS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the inverted row only.) EXERCISE Inverted Row (a.m.) Inverted Row (p.m.) Floor Maltese or One-Arm Hang (a.m.) Floor Maltese or One-Arm Hang (p.m.) Pull-up Narrow Hammer Grip (a.m.) Pull-up Narrow Hammer Grip (p.m.)

SETS 2 2 3 or 2 3 or 2 3 3

REPS/TIME 3-1 ISC 3-1 ISC 5s IS or 10s IS 5s IS or 10s IS 5 5

LOAD

REST 2 min. 2 min. 2 min. 2 min. 3 min. 3 min.

SETS 2 2 3/2 3/2 3 3


LOAD


SETS 2 2 3/2 3/2 3 3


LOAD


Notes:

EXERCISE Inverted Row (a.m.) Inverted Row (p.m.) Floor Maltese or One-Arm Hang (a.m.) Floor Maltese or One-Arm Hang (p.m.) Pull-up Narrow Hammer Grip (a.m.) Pull-up Narrow Hammer Grip (p.m.)

Notes:

EXERCISE Inverted Row (a.m.) Inverted Row (p.m.) Floor Maltese or One-Arm Hang (a.m.) Floor Maltese or One-Arm Hang (p.m.) Pull-up Narrow Hammer Grip (a.m.) Pull-up Narrow Hammer Grip (p.m.)

Notes:


HFT2: DELTOIDS | Lateral Raise ISC

Which athletes have the best deltoids? Boxers and gymnasts. How did they do it? Through a combination of long-duration, high-rep work (punches) and intense isometric holds (rings).

PLAN OF ATTACK Lateral Raise 5-1 Iso-Squeeze Countdown click image for video page

Parameters for each session: 2 sets of the 5-1 Iso-Squeeze Countdown (ISC) without 10-second rest intervals twice in a day Rest 2 minutes between sets. How to make it harder: more load. How to make it easier: less load.


HFT2: DELTOIDS | Crucifx

Crucifx click image for video page

Parameters for each session: 3 sets of a 10-second Iso-Squeeze twice a in day. Rest 1 minute between sets. How to make it harder: more load, or double the hold duration to 20 seconds, keeping everything else the same. How to make it easier: less load.


HFT2: DELTOIDS | Lateral 100

Lateral 100 click image for video page

Parameters for each session: one set of 100 reps twice in a day. Rest when you need it at rst, but work up to 100 straight reps. How to make it harder: more load. How to make it easier: less load.


HFT2: DELTOIDS | Training Log

The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the lateral raise only.) EXERCISE Lateral Raise (a.m.) Lateral Raise (p.m.) Crucix (a.m.) Crucix (p.m.) Lateral 100 (a.m.) Lateral 100 (p.m.)

SETS 2 2 3 3 1 1

REPS/TIME 5-1 ISC 5-1 ISC 10s IS 10s IS 100 100

LOAD

REST 2 min. 2 min. 1 min. 1 min. -

EXERCISE Lateral Raise (a.m.) Lateral Raise (p.m.) Crucix (a.m.) Crucix (p.m.) Lateral 100 (a.m.) Lateral 100 (p.m.)

SETS 2 2 3 3 1 1


LOAD


EXERCISE Lateral Raise (a.m.) Lateral Raise (p.m.) Crucix (a.m.) Crucix (p.m.) Lateral 100 (a.m.) Lateral 100 (p.m.)

SETS 2 2 3 3 1 1


LOAD


Notes:

Notes:

Notes: © 2014 Chad Waterbury

HFT2: TRICEPS | One-Arm Push-Up

Which athletes have the best triceps? Powerlifters and gymnasts that do the pommel horse. How did they do it? Through a combination of high-tension strength training and intense, isometric holds.

PLAN OF ATTACK One-Arm Push-Up click image for video page

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2 minutes between sets (no rest between arms). How to make it harder: feet closer together or elevated. How to make it easier: push from a higher position.


HFT2: TRICEPS | Judo Push-Up

Judo Push-Up click image for video page

Parameters for each session: 2 sets of the 3-1 Iso-Squeeze Countdown (ISC) twice in a day. Rest 3 minutes between sets. How to make it harder: move hands closer together, or start with higher reps (4s squeeze and 4 reps). How to make it easier: move hands further apart. Here’s how the 3-1 ISC works for this or any exercise: Start with one rep that squeezes into the peak contraction, hold for 3s Then do 3 reps and squeeze peak contraction of rep 3 for 2s Next do two reps and squeeze peak contraction of rep 2 for 1s Finish with one hard rep


HFT2: TRICEPS | Headstand Push-Up

Headstand Push-Up click image for video page

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2 minutes between sets.

How to make it harder: move hands closer together or perform from parallettes. How to make it easier: move hands further apart or decrease range of motion. (Note: if you don’t feel comfortable kicking your legs up, refer to the Headstand Walk-Up technique on the next page.)


HFT2: TRICEPS | Headstand Walk-Up Headstand Push-Up Walk-Up click image for video page

This exercise follows the same parameters as the Headstand PushUp on the page before, but it gives you a simpler way to get into position. Just walk your feet up as high as your strength allows and increase the height of your feet it over time. Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2 minutes between sets. How to make it harder: move hands closer together. How to make it easier: move hands further apart or decrease range of motion.

If neither the headstand push-up variations work for you, this is the day when you can perform a traditional triceps strength exercise such as a lying triceps extension with dumbbells. 3x5, twice in a day. © 2014 Chad Waterbury

HFT2: TRICEPS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the one-arm push-up only.) EXERCISE One-Arm Push-Up (a.m.) One-Arm Push-Up (p.m.) Judo Push-Up (a.m.) Judo Push-Up (p.m.) Headstand Push-Up (a.m.) Headstand Push-Up (p.m.)

SETS 3 3 2 2 3 3

REPS/TIME 5 5 3-1 ISC 3-1 ISC 5 5

LOAD


EXERCISE One-Arm Push-Up (a.m.) One-Arm Push-Up (p.m.) Judo Push-Up (a.m.) Judo Push-Up (p.m.) Headstand Push-Up (a.m.) Headstand Push-Up (p.m.)

SETS 3 3 2 2 3 3


LOAD


EXERCISE One-Arm Push-Up (a.m.) One-Arm Push-Up (p.m.) Judo Push-Up (a.m.) Judo Push-Up (p.m.) Headstand Push-Up (a.m.) Headstand Push-Up (p.m.)

SETS 3 3 2 2 3 3


LOAD


Notes:

Notes:

Notes:


HFT2: PECTORALS | Push-Up ISC Which athletes have the biggest pecs? Besides gymnasts that do the rings, that’s a tough question to answer. However, the pecs respond well to long-duration sets, much like the quadriceps. How did they do it? It appears a combination of long-duration sets and brief, high-intensity contractions results in the fastest muscle growth. It’s important to stress the pectorals without adding excessive strain to the shoulder joints.

PLAN OF ATTACK Push-up 5-1 Iso-Squeeze Countdown click image for video page

Parameters for each session: one set of the 5-1 Iso-Squeeze Countdown twice in a day. How to make it harder: elevate your feet on a bench or Swiss Ball. How to make it easier: perform with knees resting on the ground.


HFT2: PECTORALS | Dip

Dip click image for video page

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2 minutes between sets. How to make it harder: add weight to a chin/dip belt or hold a dumbbell between your feet. How to make it easier: shorten the range of motion.

(Note: if you can’t do a dip, choose one of the push-up variations on the next page and follow the same set/rep guidelines as the dip.)



HFT2: PECTORALS | Push-Up Variations

Push-Up Variations click image for video page

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2 minutes between sets. How to make it harder: elevate feet on a bench or Swiss Ball. How to make it easier: shorten the range of motion or rest knees on the ground.


HFT2: PECTORALS | Push-Up IS

Push-Up Iso-Squeeze (no video)

How to do it: from the position shown above, attempt to pull your hands together as intensely as possible. Parameters for each session: 3 sets of a 10-second squeeze twice in a day. Rest 1 minute between sets. How to make it harder: elevate feet on a bench or Swiss Ball. How to make it easier: place knees on the ground.


HFT2: PECTORALS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the push-up ISC only.) EXERCISE Push-Up ISC (a.m.) Push-Up ISC (p.m.) Dip or Slide Push-up (a.m.) Dip or Slide Push-Up (p.m.) Push-Up IS (a.m.) Push-Up IS (p.m.)

SETS 1 1 3 3 3 3

REPS/TIME 5-1 ISC 5-1 ISC 5 5 10s IS 10s IS

LOAD

REST 2 min. 2 min. 1 min. 1 min.

EXERCISE Push-Up ISC (a.m.) Push-Up ISC (p.m.) Dip or Slide Push-up (a.m.) Dip or Slide Push-Up (p.m.) Push-Up IS (a.m.) Push-Up IS (p.m.)

SETS 1 1 3 3 3 3


LOAD


EXERCISE Push-Up ISC (a.m.) Push-Up ISC (p.m.) Dip or Slide Push-up (a.m.) Dip or Slide Push-Up (p.m.) Push-Up IS (a.m.) Push-Up IS (p.m.)

SETS 1 1 3 3 3 3


LOAD


Notes:

Notes:

Notes:


HFT2: LATS | Slide-Out or Fall-Out

Which athletes have the biggest lats? Gymnasts that do the rings earn the top spot (as they usually do on this list). Swimmers have exceptional development but their approach is impractical, unless you feel like swimming for 4 hours every day. How did they do it? Rings gymnasts combine brief, intense contractions from the pull-up, along with isometric holds on the rings.

PLAN OF ATTACK Slide-Out or Fall-Out The Slide-Out is performed with sliders, but you could also use an ab-wheel. If you prefer, do the version from low rings (Fall-Out that’s shown after the Slide-Out). The parameters are the same whether you choose the Slide-Out or the Fall-Out from rings. You’ll do the 3-1 Iso-Squeeze Countdown (ISC) and Iso-Squeeze (IS) methods each week as outlined below: Slide-Out/Fall-Out 3-1 Iso-Squeeze Countdown (ISC) Hold end-range for 3 seconds (squeeze lats), then do 3 reps Rest 10 seconds Hold end-range for 2 seconds, followed by 2 reps Rest 10 seconds Hold end-range for 1 seconds, then do 1 rep Rest 2 minutes and repeat once more Slide-Out/Fall-Out Iso-Squeeze (IS) Hold the end-range for 5 seconds for 3 sets Rest 1 minute between sets


HFT2: LATS | Slide-Out

Slide-Out click image for video page

Parameters for each session: 3 sets of the 3-1 Iso-Squeeze Countdown (ISC) twice in a day. Rest 2 minute between sets. How to make it harder: increase range of motion, or straighten the legs so the knees are off the ground and you’re on the toes. How to make it easier: shorten range of motion.


HFT2: LATS | Fall-Out from Rings

Fall-Out from Rings click image for video page

Parameters for each session: 3 sets of the 3-1 Iso-Squeeze Countdown (ISC) twice in a day. Rest 2 minute between sets. How to make it harder: increase range of motion, or straighten the legs so the knees are off the ground and you’re on the toes as shown in the video above. How to make it easier: shorten range of motion.



HFT2: LATS | Wide-Grip Hammer Pull-up

Wide-Grip Hammer Pull-up click image for video page

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3 minute between sets. How to make it harder: add weight to a chin/dip belt, wear a weighted vest, or hold a dumbbell between your feet. How to make it easier: place a chair in front of you, bend the knees and rest your feet on the chair to reduce your load.



HFT2: LATS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the slide-out only.) EXERCISE Slide-Out or Fall-Out (a.m.) Slide-Out or Fall-Out (p.m.) Wide-Grip Pull-up (a.m.) Wide-Grip Pull-Up (p.m.) Slide-Out or Fall-Out (a.m.) Slide-Out or Fall-Out (p.m.)

SETS 3 3 3 3 3 3


LOAD


EXERCISE Slide-Out or Fall-Out (a.m.) Slide-Out or Fall-Out (p.m.) Wide-Grip Pull-up (a.m.) Wide-Grip Pull-Up (p.m.) Slide-Out or Fall-Out (a.m.) Slide-Out or Fall-Out (p.m.)

SETS 3 3 3 3 3 3


LOAD


EXERCISE Slide-Out or Fall-Out (a.m.) Slide-Out or Fall-Out (p.m.) Wide-Grip Pull-up (a.m.) Wide-Grip Pull-Up (p.m.) Slide-Out or Fall-Out (a.m.) Slide-Out or Fall-Out (p.m.)

SETS 3 3 3 3 3 3


LOAD


Notes:

Notes:

Notes:


HFT2: GLUTES | Hip Hinge Squeeze

Which athletes have the best glutes? Sprinters and powerlifters. How did they do it? Frequent bouts of intense muscle activity that recruit the high-thresold (largest) motor units. If high-rep training built the glutes, joggers would all have great development. The glutes thrive on frequent training because they can take a lot of abuse.

PLAN OF ATTACK Hip Hinge IsSqueeze click image for video page

Parameters for each session: 4 sets of a 10-second Iso-Squeeze (IS) twice in a day. Rest 1 minute between sets. How to make it harder: double or triple the bands. How to make it easier: use a lighter band.


HFT2: GLUTES | Hip Thrust Hip Thrust click image for video page

Parameters for each session: 4 sets of the 5-1 Iso-Squeeze Countdown (ISC) twice in a day. Rest 90 seconds between sets. How to make it harder: double or triple the bands. How to make it easier: use a lighter band. Hip Thrust 5-1 Iso-Squeeze Countdown (ISC) Hold peak contraction (hips high) for 5 seconds, then do 5 reps Rest 10 seconds Hold peak contraction for 4 seconds, then do 4 reps Rest 10 seconds Hold peak contraction for 3 seconds, then do 3 reps Rest 10 seconds Hold peak contraction for 2 seconds, then do 2 reps Rest 10 seconds Hold peak contraction for 1 second, and nish with 1 hard rep Rest 1 minute and repeat for 4 rounds © 2014 Chad Waterbury

HFT2: GLUTES | Monster Walk Monster Walk click image for video page

Parameters for each session: 1 set of the 10-2 Countdown twice in a day. How to make it harder: double or triple the bands. How to make it easier: use a lighter band. Monster Walk 10-2 Countdown Take 10 steps (5 with each leg) forward and back Rest 10 seconds Take 8 steps (4 with each leg) forward and back Rest 10 seconds Take 6 steps (3 with each leg) forward and back Rest 10 seconds Take 4 steps (2 with each leg) forward and back Rest 10 seconds Take 2 steps forward and back


HFT2: GLUTES | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the hip hinge only.) EXERCISE Hip Hinge (a.m.) Hip Hinge (p.m.) Hip Thrust (a.m.) Hip Thrust (p.m.) Monster Walk (a.m.) Monster Walk (p.m.)

SETS 4 4 4 4 1 1

REPS/TIME 10s IS 10s IS 5-1 ISC 5-1 ISC 10-2 C 10-2 C

LOAD

REST 1 min. 1 min. 90s 90s -

EXERCISE Hip Hinge (a.m.) Hip Hinge (p.m.) Hip Thrust (a.m.) Hip Thrust (p.m.) Monster Walk (a.m.) Monster Walk (p.m.)

SETS 4 4 4 4 1 1


LOAD


EXERCISE Hip Hinge (a.m.) Hip Hinge (p.m.) Hip Thrust (a.m.) Hip Thrust (p.m.) Monster Walk (a.m.) Monster Walk (p.m.)

SETS 4 4 4 4 1 1


LOAD


Notes:

Notes:

Notes:


HFT2: CALVES | Foot/Calf Soft Tissue Work Which athletes have the best calves? Ballet dancers, sand volleyball players, and soccer athletes. How did they do it? Through a combination of frequent, intense stimuli that challenges their balance. Landing from a jump or being up on the toes for an extended time works well.

PLAN OF ATTACK Foot/Calf Soft Tissue Work: Foot and Shin Roll click image for video page

Ball foot roll: 1 minute on for each foot, at least once a day. Anterior Calf Foam roll: 1 minute on each leg, at least once a day. The calf and ankle take a ton of abuse each day, and frequent training can exacerbate any dysfunction you might not be aware of. It’s essential to do these drills each day, as often as possible.


HFT2: CALVES | Ankle Mobility Drills

Ankle Mobility Drills: Inversion and Circles click image for video page

Ankle Inversion: 10 slow reps, each foot, at least once a day. Ankle circles: 10 slow reps, each direction, at least once a day. It’s essential to do these drills each day, as often as possible, if you don’t have the necessary range of motion.


HFT2: CALVES | Single-Leg Calf Raise Single-Leg Calf Raise click image for video page

Parameters for each session: 2 sets of the 5-1 Iso-Squeeze Countdown (ISC) twice in a day. Rest 90 seconds between sets. (no rest between right and left).

.

How to make it harder: use less balance support, or hold a weight How to make it easier: use more balance support. Calf Raise 5-1 Iso-Squeeze Countdown (ISC) Hold peak contraction (heel elevated) for 5 seconds, then do 5 reps Rest 10 seconds Hold peak contraction for 4 seconds, then do 4 reps Rest 10 seconds Hold peak contraction for 3 seconds, then do 3 reps Rest 10 seconds Hold peak contraction for 2 seconds, then do 2 reps Rest 10 seconds Hold peak contraction for 1 second, and nish with 1 hard rep Rest 90 seconds and repeat for 2 rounds © 2014 Chad Waterbury

HFT2: CALVES | Single-Leg Hop

Single-Leg Hop click image for video page

Parameters for each session: 3 sets of 15 hops, twice in a day. Rest 90 seconds between sets (no rest between left and right). How to make it harder: jump higher, hold more weight. How to make it easier: don’t jump as high. Many people shouldn’t do a single-leg hop without shoes. It’s best to do this exercise with shoes unless you’ve spent a lot of time training barefoot without pain.


HFT2: CALVES | DNS Calf Raise Squeeze

DNS Calf Raise Squeeze click image for video page

Parameters for each session: 4 sets of a 10-second Iso-Squeeze (IS), twice in a day. Rest 1 minute between sets (no rest between right and left). How to make it harder: hold a weight in your hand. How to make it easier: use additional upper body support.


HFT2: CALVES | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the single-leg calf raise.) EXERCISE Single-Leg Calf Raise (a.m.) Single-Leg Calf Raise (p.m.) Single-Leg Hop (a.m.) Single-Leg Hop (p.m.) DNS Calf Squeeze (a.m.) DNS Calf Squeeze (p.m.)

SETS 2 2 3 3 4 4


LOAD

REST 90s 90s 90s 90s 1 min. 1 min.

EXERCISE Single-Leg Calf Raise (a.m.) Single-Leg Calf Raise (p.m.) Single-Leg Hop (a.m.) Single-Leg Hop (p.m.) DNS Calf Squeeze (a.m.) DNS Calf Squeeze (p.m.)

SETS 2 2 3 3 4 4


LOAD


EXERCISE Single-Leg Calf Raise (a.m.) Single-Leg Calf Raise (p.m.) Single-Leg Hop (a.m.) Single-Leg Hop (p.m.) DNS Calf Squeeze (a.m.) DNS Calf Squeeze (p.m.)

SETS 2 2 3 3 4 4


LOAD


Notes:

Notes:

Notes:


HFT2: QUADS | Soft Tissue Work Which athletes have the best quadriceps? Speed skaters, downhill skiiers, Olympic lifters and cyclists. How did they do it? Either through long-duration contractions (cyclists) or high-tension strength exercises (O-lifters). The quads will grow with very high reps (long sets) or heavy loads but heavy training will wear you out.

PLAN OF ATTACK Quads Soft Tissue Work: Quads/TFL Foam Roll click image for video page

Parameters: 2-4 minutes per leg, at least once a day before training. This foam roll drill must be performed very slowly without holding any tension in the quads. Work to the edge of the most sensitive spots, then do the techniques in the video to release it.


HFT2: QUADS | Hip Neural Reset

Hip Neural Reset: Half-Kneeling click image for video page

Parameters: 2 complete head rotations, each leg down, at least once a day before training.

This drill is much more effective than it looks. It’s crucial to make sure your hip ring pattern is in sync to take stress of your knees and low back. Go very slowly and sink heavy into the knee that’s down.


HFT2: QUADS | Goblet Squat

Goblet Squat with Band click image for video page

Parameters for each session: 2 sets of 25 reps, twice in a day. Rest 3 minutes between sets. How to make it harder: use more load (you can hold a weight in each hand, elbows tucked tight). How to make it easier: less load.


HFT2: QUADS | Reverse Lunge

Reverse Lunge click image for video page

Parameters for each session: 2 sets of 15 reps, each leg, twice in a day. Rest 2 minutes between sets (no rest between right and left). How to make it harder: use more load (you can hold a weight in each hand, elbows tucked tight). How to make it easier: less load. If the reverse lunge causes knee pain, or if you just want an alternative you can do the body weight single-leg squat that’s shown on the next page.


HFT2: QUADS | Single-Leg Squat

Single-Leg Squat click image for video page

Parameters for each session: 2 session: 2 sets of 15 reps, each leg, twice in a day.. Rest 2 minutes between sets (no rest between right and left). day How to make it harder: do harder: do it from the edge of a box so you can squat lower. How to make it easier: decrease easier: decrease range of motion. If this exercise causes pain, you can do a step-up from the highest possible box for the same parameters listed above.


HFT2: QUADS | Single-Leg Squat IS

Single-Leg Squat Iso-Squeeze (IS) click image for video page

Parameters for each session: 3 session: 3 sets of a 10-second Iso-Squeeze (IS) for each leg, twice in a day day.. Rest 2 minutes between sets (no rest between right and left). How to make it harder: increase harder: increase the hold time. How to make it easier: decrease easier: decrease depth of squat. If this exercise causes pain you can follow the same parameters listed above for the bottom portion of a reverse lunge (knee slightly off the ground).


HFT2: QUADS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the goblet squat only.) EXERCISE Goblet Squat (a.m.) Goblet Squat (p.m.) Reverse Lunge or Single-Leg Squat (a.m.) Reverse Lunge or Single-Leg Squat (p.m.) Single-Leg IS Squat (a.m.) Single-Leg IS Squat (p.m.)

SETS 2 2 2 2 3 3

REPS/TIME 25 25 15 15 10s IS 10s IS

LOAD


SETS 2 2 2 2 3 3


LOAD


SETS 2 2 2 2 3 3


LOAD


Notes:

EXERCISE Goblet Squat (a.m.) Goblet Squat (p.m.) Reverse Lunge or Single-Leg Squat (a.m.) Reverse Lunge or Single-Leg Squat (p.m.) Single-Leg IS Squat (a.m.) Single-Leg IS Squat (p.m.)

Notes:

EXERCISE Goblet Squat (a.m.) Goblet Squat (p.m.) Reverse Lunge or Single-Leg Squat (a.m.) Reverse Lunge or Single-Leg Squat (p.m.) Single-Leg IS Squat (a.m.) Single-Leg IS Squat (p.m.)

Notes:


HFT2: HAMSTRINGS | Single-Leg Deadlift

Which athletes have the best hamstrings? Sprinters and powerlifters. How did they do it? The hamstrings are packed with large motor units that grow when the stimulus is brief and intense, or heavy. Sprinters and powerlifters hit those big muscle bers each time they train.

PLAN OF ATTACK Single-Leg Deadlift click image for video page

Parameters for each session: 4 sets of 6 reps, twice in a day. Rest 2 minutes between sets (no rest between right and left). How to make it harder: use more load (you can hold a weight in each hand). How to make it easier: less load.


HFT2: HAMSTRINGS | Swing

Swing click image for video page

Parameters for each session: 3 sets of 15 reps, twice in a day. Rest 2 minutes between sets (no rest between right and left). How to make it harder: use more load. How to make it easier: less load. To get the greatest growth stimulus from this exercise, it’s necessary to use a kettlebell that’s as heavy as you can handle. Light swings won’t make your hamstrings grow.


HFT2: HAMSTRINGS | Nordic Hamstring

Nordic Hamstring click image for video page

How to do it: rest upper shins on a foam roller or half-roller, hook your heels securely to anything. Shift your body forward and lower as slowly as possible. Push back to the starting position. Parameters for each session: 3 sets of 3 reps, twice in a day. Rest 3 minutes between sets (no rest between right and left). How to make it harder: lower more slowly. How to make it easier: shorten range of motion. You could replace this exercise with the glute-ham raise if you have the machine available.


HFT2: HAMSTRINGS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the single-leg dead only.) EXERCISE Single-Leg Deadlift (a.m.) Single-Leg Deadlift (p.m.) Swing (a.m.) Swing (p.m.) Nordic Hamstring or GHR (a.m.) Nordic Hamstring or GHR (p.m.)

SETS 4 4 3 3 3 3

REPS/TIME 6 6 15 15 3 3

LOAD


EXERCISE Single-Leg Deadlift (a.m.) Single-Leg Deadlift (p.m.) Swing (a.m.) Swing (p.m.) Nordic Hamstring or GHR (a.m.) Nordic Hamstring or GHR (p.m.)

SETS 4 4 3 3 3 3

REPS/TIME 6 6 15 15 3 3

LOAD


EXERCISE Single-Leg Deadlift (a.m.) Single-Leg Deadlift (p.m.) Swing (a.m.) Swing (p.m.) Nordic Hamstring or GHR (a.m.) Nordic Hamstring or GHR (p.m.)

SETS 4 4 3 3 3 3

REPS/TIME 6 6 15 15 3 3

LOAD


Notes:

Notes:

Notes:


HFT2: ABS | Stir the Pot

Which athletes have the best abs? The ones with the best diets. How did they do it? See above. However, having a strong midsection is essential for peak performance (and it certainly won’t hurt how you look on the beach).

PLAN OF ATTACK Stir the Pot click image for video page

Parameters: 3 sets of 10 slow alternating reps (5 each direction), twice in a day. Rest 90 seconds between sets. How to make it harder: larger, slower circles. How to make it easier: smaller circles.


HFT2: ABS | Side Plank with Leg Lift

Side Plank with Leg Lift click image for video page

Parameters: 3 sets of the longest leg lift you can hold, each side. Rest 90 seconds between sets (no rest between right and left). How to make it harder: place a resistance band around thighs, just above the knees. How to make it easier: don’t lift the top leg, at rst. Once you get stronger you’ll be able to lift the top leg.


HFT2: ABS | Hanging Leg Raise

Hanging Leg Raise click image for video page

Parameters: 3 sets of 5 super slow reps, twice in a day. Rest 90 seconds between sets. How to make it harder: go slower (you can never do this movement too slowly). How to make it easier: decrease the height you lift your legs. The hanging leg raise can be performed from rings or a pull-up bar.



HFT2: ABS | Training Log The following tables outline 6 workouts per week. Do one exercise for 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat. (Monday is the stir the pot only.) EXERCISE Stir the Pot (a.m.) Stir the Pot (p.m.) Side-Plank with Leg Lift (a.m.) Side Plank with Leg Lift (p.m.) Hanging Leg Raise (a.m.) Hanging Leg Raise (p.m.)

SETS 3 3 3 3 3 3

REPS/TIME 10 10 max time max time 5 5

LOAD

REST 90s 90s 90s 90s 90s 90s

EXERCISE Stir the Pot (a.m.) Stir the Pot (p.m.) Side-Plank with Leg Lift (a.m.) Side Plank with Leg Lift (p.m.) Hanging Leg Raise (a.m.) Hanging Leg Raise (p.m.)

SETS 3 3 3 3 3 3


LOAD

REST 90s 90s 90s 90s 90s 90s

EXERCISE Stir the Pot (a.m.) Stir the Pot (p.m.) Side-Plank with Leg Lift (a.m.) Side Plank with Leg Lift (p.m.) Hanging Leg Raise (a.m.) Hanging Leg Raise (p.m.)

SETS 3 3 3 3 3 3


LOAD

REST 90s 90s 90s 90s 90s 90s

Notes:

Notes:

Notes:


PART III: HFT2 FULL-BODY

16-week Programs V.1 V.2


HFT2: FULL-BODY TRAINING | OVERVIEW | Which Program Do You Need? This system includes two full-body, 12-week training programs: Version 1 (V.1) and Version 2 (V.2). Here’s an explanation of each: Full-Body V.1: this version is designed to be performed with a Targeted Training plan since virtually none of the exercises overlap. However, there’s a slight chance an exercise could overlap, depending on which Targeted Training plan you’re using. Make a point to stagger the full-body and Targeted workouts so you’re not doubling up on any exercise.

Even though there aren’t videos for the exercises in this phase, you all know what they are since they’re comprised of basic, compound lifts. You can do the Targeted workouts at the beginning or end of the full-body workout, 6 hours later or before, or on an off day. Full-Body V.2: in this intense, 12-week program you’ll be doing the exercises and training methods outlined in the Targeted Training plans. This program is killer, so don’t add any Targeted plans to it. The V.2 program is ideal for the guys that need to add the most mass across the entire body without regard for any specic muscle group.

When should you perform the Targeted Training workout? You have a few options: At the beginning or end of the full-body workouts. At least 6 hours before or after the full-body workouts. On an “off” day when you don’t do a full-body workout. It’s ideal if you add only one Targeted Training plan into the V.1 system. I know some of you with plenty of energy and drive will want to add two or more. However, that’s tough to pull off. So for the rst 3-4 weeks of the V.1 system, stick to just one Targeted Training plan. After that time if you feel your energy and recovery can withstand an additional body part specialization, go ahead and add it in. But don’t say I didn’t warn you. © 2014 Chad Waterbury

HFT2: FULL-BODY TRAINING | PREP WORK | How to Prepare for Your Workouts I know none of us like to do prep work, but it’s great insurance against strain and injury, if you know what to do. So I’ll outline two different strategies: the rst is ideal for anyone with beat up joints, and the second is the bare minimum you need. The full-body workouts in this program are tough, so don’t face them unprepared. Advanced Prep Work

Golf ball foot roll Anterior calf foam roll Quads/TFL foam roll Half-kneeling Sphinx Monster walk Stir the pot Side plank with leg lift

30 seconds each foot 30 seconds each leg 1 minute each leg 1 full head turn, each knee down 2 reaches, each side 5/4/3/2/1 steps forward and back 5 slow reps, each direction 30 seconds, each side

It’s worth noting here that the above sequence only takes about 10-12 minutes. Considering how valuable those drills are for performance and injury prevention, I hope you’ll make time for them. They’re only necessary before the full-body workouts. However, if you’re short on time or don’t have any nagging injuries that hinder your workouts, the following sequence will get you ready to train in minimal time. Minimal Prep Work

Golf ball foot roll Stir the pot Monster walk Side plank with leg lift

30 seconds each foot 5 slow reps, each direction 5/4/3/2/1 reps slow reps forward and back 30 seconds, each side

Finally, all workouts are in a circuit format. You’ll do one set of each exercise before repeating the circuit. This allows you to repeat each exercise with more strength since the rest period before repeating a specic move is sufcient. Don’t rest between the right and left side for single-limb exercises. © 2014 Chad Waterbury

V. 1 © 2014 Chad Waterbury

HFT2: FULL-BODY TRAINING | V.1 | Week 1 Explanation of Training Log: The tables read vertically and contain a place to write the actual load and reps you used for each set (7 sets or circuits below). Sometimes you’ll miss a rep or need to decrease/increase the load, so it’s important to keep track of those changes.

The other advantage of these tables is that it doesn’t require you to gure out the progression plan. Everything is worked into the tables. You just have to print the page, do the workouts, and keep track of your load and reps. WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set, 7 rounds.

Exercise 1 Load/ Reps Rest Exercise 2 Load/ Reps Rest Exercise 3 Load/ Reps Rest

Wide-Grip Pull-up or Pulldown with overhand grip for 3 reps

45 seconds Dip or Floor Press or Standing Cable Chest Press for 3 reps

45 seconds Step-Up or Lunge for 3 reps, each leg

45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds

Notes:

WORKOUT 2 (Tuesday): Start with a weight that’s a 14-rep max and do 12 reps per set.


One-Arm Row (palm facing back) for 12 reps

45 seconds Curl to Overhead Press with DBs or KBs for 12 reps

45 seconds Romanian Deadlift or Swing with wide stance for 12 reps


Notes:


HFT2: FULL-BODY TRAINING | V.1 | Week 1

WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.


Chin-Up from Rings or Pulldown with underhand grip for 6 reps


45 seconds Bulgarian Split Squat or Split Squat for 6 reps, each leg


Notes:

WORKOUT 4 (Saturday): Ramp up (increase) the load of each set.


Renegade Row or Standing One-Arm Cable Row for 3 reps, each arm

45 seconds Push press with DBs or KBs (palms facing in) for 3 reps

45 seconds Deadlift or Front Squat for 3 reps


Notes:



WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set.






Notes:







Notes:









Notes:

WORKOUT 4 (Saturday): Ramp up the load of each set.






Notes:









Notes:







Notes:


HFT2: FULL-BODY TRAINING | V.1 | Week 3 WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.






Notes:

WORKOUT 4 (Saturday): Ramp up the load of each set.






Notes:


HFT2: FULL-BODY TRAINING | V.1 | Week 4 WORKOUT 1 (Monday): Start with a weight that’s a 7-rep max and do 4 reps per set.

Exercise 1 Wide-Grip Pull-up or Pulldown with overhand grip for 4 reps Load/ Reps Rest 45 seconds Exercise 2 Dip or Floor Press or Standing Cable Chest Press for 4 reps Load/ Reps Rest 45 seconds Exercise 3 Step-Up or Lunge for 4 reps, each leg Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:


Exercise 1 Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps Load/ Reps Rest 45 seconds Exercise 2 Dip or Floor Press or Standing Cable Chest Press for 10 reps Load/ Reps Rest 45 seconds Exercise 3 Romanian Deadlift or Swing for 10 reps Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:



Exercise 1 Chin-Up from rings or Pulldown with hammer grip for 7 reps Load/ Reps Rest 45 seconds Exercise 2 Dip or Floor Press or Standing Cable Chest Press for 7 reps Load/ Reps Rest 45 seconds Exercise 3 Bulgarian Split Squat or Split Squat for 7 reps, each leg Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:

WORKOUT 4 (Saturday): Ramp (increase) the load of each set.

Exercise 1 Renegade Row or Standing One-Arm Cable Row for 2 reps, each arm Load/ Reps Rest 45 seconds Exercise 2 Push Press with DBs or KBs for 2 reps Load/ Reps Rest 45 seconds Exercise 3 Deadlift or Front Squat for 2 reps Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:











Exercise 1 Renegade Row or Standing One-Arm Cable Row for 2 reps Load/ Reps Rest 45 seconds Exercise 2 Push Press with DBs or KBs for 2 reps Load/ Reps Rest 45 seconds Exercise 3 Deadlift or Front Squat for 2 reps Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:














HFT2: FULL-BODY TRAINING | V.1 | Week 7 (Deload)

This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. WORKOUT 1 (Monday): Start with a weight that’s a 9 or 10-rep max and do 4 reps per set.


This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. WORKOUT 2 (Tuesday): Start with a weight that’s a 15-rep max and do 10 reps per set.




This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. WORKOUT 3 (Thursday): Start with a weight that’s a 12-rep max and do 7 reps per set.


This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. WORKOUT 4 (Saturday): Ramp (increase) the load of each set and end with a level 7 rating.





Exercise 1 Wide-Grip Pull-up or Pulldown with hammer grip for 3 reps Load/ Reps Rest 45 seconds Exercise 2 Dip or Floor Press or Standing Cable Chest Press for 3 reps Load/ Reps Rest 45 seconds Exercise 3 Step-Up or Lunge for 3 reps, each leg Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:







WORKOUT 4 (Saturday): Start with 2 reps for rst 4 sets, then do 1 rep for last 4 sets. Ramp up.

Exercise 1 Renegade Row or Standing One-Arm Cable Row for 2-1 reps Load/ Reps Rest 45 seconds Exercise 2 Push Press with DBs or KBs for 2-1 reps Load/ Reps Rest 45 seconds Exercise 3 Deadlift or Front Squat for 2-1 reps Load/ Reps Rest 45 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:

















Exercise 1 Wide-Grip Pull-up or Pulldown with hammer grip for 12 reps Load/ Reps Rest 30 seconds Exercise 2 Curl to Overhead Press with KBs or DBs for 12 reps Load/ Reps Rest 30 seconds Exercise 3 Romanian Deadlift or Swing for 12 reps Load/ Reps Rest 30 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:











WORKOUT 2 (Tuesday): Ramp up the weight and do 5 reps per set.

Exercise 1 Wide-Grip Pull-up or Pulldown with hammer grip for 5 reps Load/ Reps Rest 30 seconds Exercise 2 Curl to Overhead Press with KBs or DBs for 5 reps Load/ Reps Rest 30 seconds Exercise 3 Romanian Deadlift for 5 reps Load/ Reps Rest 30 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:



WORKOUT 3 (Thursday): Ramp up the weight and do 5 reps per set.


WORKOUT 4 (Saturday): Start with 3 reps for rst 4 sets, then do 2 reps for last 4 sets. Ramp up.






WORKOUT 2 (Tuesday): Ramp up the weight and do 5 reps per set.

Exercise 1 Wide-Grip Pull-up or Pulldown with hammer grip for 5 reps Load/ Reps Rest 30 seconds Exercise 2 Curl to Overhead Press with KBs or DBs for 5 reps Load/ Reps Rest 30 seconds Exercise 3 Romanian Deadlift for 5 reps Load/ Reps Rest 30 seconds Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds Notes:








HFT2: FULL-BODY TRAINING | V.1 | Options How to Modify the Workouts in V.1 You’re not required to perform the exact exercises listed in the program. Some guys, for example, thrive with the back squat. If you’re one of them, you can do it on the days that call for a front squat or deadlift. What matters is that you follow the full-body structure of each workout. You’ll notice that each session has a compound exercise for the upper-body push and pull, along with a “lower” body exercise such as the lunge, squat or deadlift. Any variation on that theme will work. One example: Workout 4 of the V.1 program consists of the Renegade Row/Push Press/Deadlift circuit. As an alternative, you do the a Chest-Supported Row/Overhead Sandbag Press/Trap-Bar Deadlift in place of it. Different exercises, but the same basic movement patterns: that’s what matters. Be as creative as you’d like while sticking to the movement format.


V. 2 © 2014 Chad Waterbury

HFT2: FULL-BODY TRAINING | V.2 | Program Explanation OVERVIEW OF V.2 The same basic principles apply to V.2 as they did for V.1. This plan is set up on a Monday/Tuesday/Thursday/Saturday schedule as just a sample. Rearrange the start day however you want but do your best to adhere to 2-on, 1-off, 1-on, 1-off, 1-on, 1-off schedule. The progressions are built into the training tables so there’s no guesswork on your part. The training logs in this section probably look unlike anything you’ve ever seen before. They can be a bit menacing at rst, until you understand what you’re looking at. I’ll use Workout 2 of Week 1 as an example (rst column lled in): Workout 2 (Tuesday) Exercise Inverted Row Rest 45s Judo Push-up Rest 45s Swing Rest 45s Hanging Leg Raise Rest 45s, repeat circuit

Method 3-1 reps ISC

3-1 reps ISC 15 reps Full ROM 5 slow reps Full ROM

Load Actual Reps or Time

BW BW 32 Kg 15 BW 5

Confusing, right? It’s actually pretty simple. The above log is nothing more than a Inverted Row/Judo Push-up/Swing/Hanging Leg Raise circuit with 45 seconds of rest between each exercise for 5 rounds (circuits), indicated by 5 columns. For the Inverted Row your training method is the 3-1 Iso-Squeeze Countdown. So you’ll do a 3-second squeeze followed by 3 reps. Then you’ll rest 10 seconds and do a 2-second squeeze followed by 2 reps. Rest 10 seconds and do a onesecond squeeze followed by one rep. That’s one set. You’ll rest for 45 seconds and move to the Judo Push-up. Write the load and actual reps (you might miss one) or hold time in the spaces to the right. Finally, read the Method section carefully because not all exercises stay within the 3-1 or 5-1 ISC. There are many progressions in the plan. © 2014 Chad Waterbury


Workout 1 (Monday) Exercise Pull-Up Wide Grip Rest 45s Headstand Push-Up Rest 45s Reverse Lunge Rest 45s Single-Leg Calf Raise Rest 45s, repeat circuit Notes:

5 rounds/circuits Method 5 reps Full ROM


5 reps Full ROM 5 reps Full ROM 5-1 reps ISC

Workout 2 (Tuesday) Exercise Inverted Row Rest 45s Judo Push-up Rest 45s Swing Rest 45s Hanging Leg Raise Rest 45s, repeat circuit

Method 3-1 reps ISC



Notes:



Workout 3 (Thursday) Exercise Slide-Out or Fall-Out Rest 45s Push-Up Rest 45s Single-Leg Deadlift Rest 45s Single-Leg Hop Rest 45s, repeat circuit

5 rounds/circuits Method 3-1 reps ISC


10s IS 5 reps Full ROM 10 reps -

Notes:

Workout 4 (Saturday) Exercise Pull-Up Narrow Grip Rest 45s One-Arm Push-Up Rest 45s Goblet Squat Rest 45s Stir the Pot Rest 45s, repeat circuit

Method 5 reps Full ROM


5 reps Full ROM 15 reps Full ROM 5 slow reps Full ROM

Notes:








Method 3-1 reps ISC



Notes:




Method 3-1 reps ISC



Notes:





Notes:








Method 3-1 reps ISC



Notes:




Method 3-1 reps ISC



Notes:





Notes:








Method 3-1 reps ISC



Notes:




Method 3-1 reps ISC



Notes:





Notes:



Workout 1 (Monday) Exercise Slide-Out or Fall-Out Rest 45s Dip or Slide Push-Up Rest 45s Hip Thrust Rest 45s DNS Calf Squeeze Rest 45s, repeat circuit Notes:

Method 5s IS


8 reps Full ROM 5-1 reps ISC 10s IS

Workout 2 (Tuesday) Exercise Inverted Row Rest 45s Headstand Push-up Rest 45s Single-Leg Squat Rest 45s Hanging Leg Raise Rest 45s, repeat circuit

Method 4-1 reps ISC



Notes:



Workout 3 (Thursday) Exercise Pull-Up Narrow Grip Rest 45s Dip or Slide Push-Up Rest 45s Reverse Lunge Rest 45s Single-Leg Calf Raise Rest 45s, repeat circuit




Notes:

Workout 4 (Saturday) Exercise Inverted Row Rest 45s One-Arm Push-Up Rest 45s Swing Rest 45s Side-Plank with Leg Lift Rest 45s, repeat circuit

Method 4-1 reps ISC


6 reps Full ROM 20 reps Full ROM max. hold time

Notes:




Method 5s IS




Method 4-1 reps ISC



Notes:







Notes:


Method 4-1 reps ISC



Notes:



This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. Workout 1 (Monday) Exercise Pull-Up Wide Grip Rest 30s Headstand Push-Up Rest 30s Reverse Lunge Rest 30s Single-Leg Calf Raise Rest 30s, repeat circuit Notes:




This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. Workout 2 (Tuesday) Exercise Inverted Row Rest 30s Judo Push-up Rest 30s Swing Rest 30s Hanging Leg Raise Rest 30s, repeat circuit

Method 3-1 reps ISC



Notes:



This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. Workout 3 (Thursday) Exercise Slide-Out or Fall-Out Rest 30s Push-Up Rest 30s Single-Leg Deadlift Rest 30s Single-Leg Hop Rest 30s, repeat circuit

Method 3-1 reps ISC



Notes:

This is a deload week to help with neural and joint recovery. Lower the intensity of all sets down to 7 on a scale of 1-10. Workout 4 (Saturday) Exercise Pull-Up Narrow Grip Rest 30s One-Arm Push-Up Rest 30s Goblet Squat Rest 30s Stir the Pot Rest 30s, repeat circuit




Notes:




Method 5s IS




Method 4-1 reps ISC



Notes:







Notes:


Method 4-1 reps ISC



Notes:



Workout 1 (Monday) Exercise Floor Maltese Rest 30s Dip or Slide Push-Up Rest 30s Hip Thrust Rest 30s DNS Calf Squeeze Rest 30s, repeat circuit Notes:

Method 5s IS




Method 4-1 reps ISC



Notes:







Notes:


Method 4-1 reps ISC



Notes:



Workout 1 (Monday) Exercise Pull-up Narrow Grip Rest 45s Headstand Push-Up Rest 45s Nordic Hamstring Rest 45s Single-Leg Hop Rest 45s, repeat circuit Notes:



10 reps Full ROM 3 reps negative 17 reps Full ROM

Workout 2 (Tuesday) Exercise Inverted Row Rest 45s Dip or Slide Push-up Rest 45s Goblet Squat Rest 45s Stir the Pot Rest 45s, repeat circuit

Method 5-1 reps ISC



Notes:



Workout 3 (Thursday) Exercise Floor Maltese Rest 45s Push-Up Rest 45s Single-Leg Squat Rest 45s Single-Leg Calf Raise Rest 45s, repeat circuit

Method 5s IS


6-1 reps ISC 5-1 reps ISC 7-1 reps ISC

Notes:

Workout 4 (Saturday) Exercise Slide-Out or Fall-Out Rest 45s Headstand Push-Up Rest 45s Swing Rest 45s Side-Plank with Leg Lift Rest 45s, repeat circuit

Method 4-1 reps ISC



Notes:


HFT2: FULL-BODY TRAINING | V.2 | Week | Week 11





Workout 2 (T (Tuesday) uesday) Exercise Inverted Row Rest 45s Dip or Slide Push-up Rest 45s Goblet Squat Rest 45s Stir the Pot Rest 45s, repeat circuit

Method 5-1 reps ISC



Notes:



Workout 3 (Thursday) Exercise Floor Maltese Rest 45s Pu P ush-Up Rest 45s Single-Leg Squat Rest 45s Single-Leg Calf Raise Rest 45s, repeat circuit

Method 5s IS



Notes:


Method 4-1 reps ISC



Notes:







Workout 2 (T (Tuesday) uesday) Exercise Inverted Row Rest 30s Dip or Slide Push-up Rest 30s Goblet Squat Rest 30s Stir the Pot Rest 30s, repeat circuit

Method 5-1 reps ISC



Notes:



Workout 3 (Thursday) Exercise Floor Maltese Rest 30s Push-Up Rest 30s Single-Leg Squat Rest 30s Single-Leg Calf Raise Rest 30s, repeat circuit

Method 5s IS



Notes:


Method 4-1 reps ISC



Notes:


HFT2: VIDEO LINKS The next four pages list all of the links and videos if it’s easier for you to have them in one place (just click on the name):

TRAINING TOOLS Gymnasts rings Fat Gripz

ASSESSMENTS/CORRECTIVES Shoulder/T-spine DNS high bear Pec minor ball roll Sphinx with reach Foot/Shin roll Ankle inversion/circles Quads/TFL foam roll Half-kneeling

BICEPS Inverted row Narrow grip pull-up © 2014 Chad Waterbury

HFT2: VIDEO LINKS BICEPS (cont.) Floor maltese One-arm hang

DELTOIDS Lateral raise 5-1 ISC Crucix Lateral 100

TRICEPS One-arm push-up Judo push-up Headstand push-up Headstand push-up walk-up

PECTORALS Push-up 5-1 ISC Dip Push-up variations


HFT2: VIDEO LINKS

LATS Slide-out Fall-out from rings Wide-grip hammer pull-up

GLUTES Hip hinge Hip thrust Monster walk

CALVES Single-leg calf raise Single-leg hop DNS calf squeeze


HFT 2 Chad Waterbury (1)

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