M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
U.L.T.R A . . 1 2 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 4 By Christopher M. Lockwood, MS, CSCS, Staff Writer
Y
ou’ve probably heard these pearls of wisdom: “Great things come to those who wait,” “All good things in due time,” “Time is of the essence” and “We will sell no wine before its time.” Okay, so the last one doesn’t actually apply to bodybuilding, but you get the point. Heck, we know you’d like to have bigger biceps in only three weeks or 5% bodyfat in two. But you know what? It ain’t gonna happen! Sadly, your body doesn’t work that way. That’s where the ULTRA System comes in. We’ve designed a foolproof one-year training and nutrition plan that’s practically guaranteed to get you in great shape and on your way to achieving your goals, but there’s a catch: We’re not promising overnight success. Why? Because with the human body, overnight success isn’t a reality. It takes hard work, dedication, time, discipline and good ol’ fashioned sweat to make the kinds of changes to your body that’ll last. With the ULTRA System, we give you the tools necessary to make those changes and, better yet, take the guesswork out of designing your own complete training program. Even more important is how we’ve designed the ULTRA System to work for practically anyone — male or female, advanced or beginner. Okay, so no more hype . . . let’s talk training!
Jeff Page and Amy Fadhli enjoy the rewards rewards of being ULTRA fit!
Straight from the hardest-hitting division in the NFL — the NFC Central — Bert Hill, MS, head strength and conditioning conditioning coach of the Detroit Lions, has been brought on board to help design this month’s sports strength workout for the ULTRA System. 148
MUSCLE & FITNESS October 1999
Photos by Robert Reiff. Gym location: Fitness Forum, Marina del Rey, California
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4
Program Design
The ULTRA System Training Progression
look and perform like an elite athlete, you need to learn how to train at a higher level. And seeing as how this month we’re running our annual NFL superfeature, it makes perfect sense to learn from one of the NFL’s top strength and conditioning coaches — Bert Hill, MS, of the Detroit Lions. Understanding that you may not be a professional athlete but want to be conditioned like one, Hill has designed what you’ll soon find to be one of the most intensive total-body strength and conditioning programs you’ll ever encounter. Its focus this month? To kick your body’s strength and speed levels to new heights using weight training and running drills. As in Month 2 ( August 1999 ), we’ve designed a workout for a transition and strength phase, which was expanded for this month. Hill explains how and why you’ll do some of the more specific exercises and running drills. Bert sticks to a classic philosophy when designing a strength training program: “The way I train my guys for strength is really an old-time way of training, like how guys trained in the ’20s, ’30s, ’40s and even up into the early ’50s, before steroids [ started showing up more frequently ]. You just do the basics — only 4– 6 core exerci exercises ses per week week and maybe maybe 3 – 4 assistive assistive
exercises each day that you train. You decrease the total volume (sets x reps) of your training, but you push the intensity of a few core exercises to new limits.”
To
Taking Measurements
If is the month for your first quarterly fitness checkup. If you’ve been with us from day one, then you know that this
you’re a first-timer, though, consider it your initiation into the ULTRA System. By taking some baseline fitness measurements, you’ll be better able to track your progress throughout your involvement in the ULTRA System — bodyfat, flexibility, aerobic capacity, strength and body size. We’ll have you retake these measurements at the end of months eight and 12. With three months under your belt, you should see progress in the varying fitness tests. Some may be more pronounced, others possibly not. If the results from a particular test don’t
show improvement, redo it to verify accuracy. If the test repeatedly indicates no improvement, consider it your wakeup call to better fine-tune that area of your training. If you follow the ULTRA System to a T, you’re guaranteed to see positive results by the end of the program. And remember, the aim of much of the first half of the ULTRA System is to pack on muscle; it’s during the second half that you’ll specifically train to shed bodyfat and get cut. For a detailed description of how to perform each test, see part 1 of the ULTRA System in July ’99. If you don’t have that issue, see pg. 158 for ordering information.
Customizing Your ULTRA System This month is designed primarily to develop total body strength and speed. Since this is a one-year periodized plan, each month focuses on a different aspect of bodybuilding success. We include ways to make minor adjustments in each month’s program to cater it to your own objectives, because your immediate goals may be different. More Mo re Mu Musc scle le:: This month prepares your muscles for gaining size. If you’d rather train specifically for traditional muscle growth, you’ve got a few changes to make: 1) Use the same exercises, decrease the prescribed %1RM by about 10% each week and perform more reps per set. 2) Decrease rest periods between sets to about 1 1 ⁄ 2 – 2 minutes. 3) Take your last 2 – 3 sets of each exercise to failure, beginning in Week 2. Less Bodyfat Bodyfat / Lose Weight: Weight: You’ll You’ll burn a ton of calories using the running drills, but if quicker fat and weight loss is your goal, then: 1) Increase the number of sets in each running drill. 2 ) Include 2– 3 extra days of traditional traditional long-duration, long-duration, lower-intensity lower-intensity cardio into your program. 3) Eat 500 fewer calories than what is prescribed by ULTRA Nutrition. and/or 4 ) Decrease both the prescribed %1RMs and rest periods to about 50% – 65% and less than 90 seconds, seconds, respectively. Also, skip the creatine supplement.
More Strength: This is what this month is all about, so you needn’t worry about not getting your fair share of it here. Improved Cardio Conditioning: This month is an ultra-high intensity, short-duration, intermittent running regimen. By pushing your anaerobic threshold to new limits, you’ll also indirectly and positively affect your VO 2 max. max. To see greater improvements: 1) Increase the distance and decrease the rest times of each running drill. 2) Add at least 2– 3 days per week of traditional traditional longduration cardio training, working at a heart rate max upward of 80%. Greater Flexibility: To enhance fl exibility, incorporate stretching exercises into your workouts between weight training sets. Since you’ll rest longer between sets, you’ll have plenty of time to include stretches. For a greater benefit: Have a partner assist you with some contract-relax stretches (see pg. 126 for more on this). Emergency Needs: This program is definitely not for the weak at heart; it takes some time, preparation and dedication to do all five days of hard training each week. If you can’t make it to the gym and field five days per week, combine exercises and drills until you come up with a program that best fits your schedule. If you’re not feeling well or are running short on time, don’t sweat it! Pick up where you left off, and swap a rest day with a training day. October 1999 MUSCLE & FITNESS
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M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
NUTRITION Supplementing for Strength in Month 4 By Chris Aceto
S
port supplementation has progressed with such lightning speed that sifting through the multitude of new products on the market can be an overwhelming task. Keeping current and trying to pinpoint what works and what doesn’t requires a whole bunch of reading, not to mention a hawklike ability to discern fact from fiction — and in some cases, even fraud. Which supplements can you add to your daily multivitamin/mineral intake — beyond generally good eating habits — to increase strength? According to Luke Bucci, PhD, author of Nutrients as Ergogenic Aids for Sports and Exercise ( CRC CRC Press, 1993 ), “Protein and creatine have withstood the test of time, and glutamine is proving to be a very viable nutrient to improve muscle strength.” Bucci explains: “Creatine works its strength-building magic by boosting muscle mus cle levels of ATP, the energy molecule mol ecule required durd uring muscle contraction. ATP also runs the enzymes to maintain membranes and to counteract free-radical damage in the muscle, which is [ believed to be ] a major cause of muscle soreness. [ Therefore] creatine may help in recovery, leaving you less sore so you can train more frequently.” What’s the optimal way to take creatine? Brian Carpenter, MS, director of clinical sciences at MET-Rx, says, “The research seems to indicate that a dramatic insulin spike may play a role in the uptake of creatine into muscle cells.” Insulin is the anabolic hormone that’s released in response to carbohydrate intake. The more carbs you eat at one meal, the greater the rise in insulin. Carpenter clarifies how much carbohydrate is helpful: “I think you can take your daily creatine dose all at once, along with about 100 grams of carbs. Specifically, high-glycemic carbs, as these are the kinds of carbohydrates that kick insulin levels up and appear to be most helpful in transporting creatine into muscle.” Some examples of high-glycemic carbs include glucose, rice cakes, grapes, white bread, white rice and bananas. Another nutrient that heads the pack is protein powder. “First and foremost, dietary protein is absolutely essential to
ULTRA Supplementation If you’re just joining the ULTRA system, go ahead and load up on 15– 25 g of creatine a day for the coming week. You can either take a dose of 5 g 3–5 times a day with meals, or pack it all in at once with the meal that follows your training. For three weeks thereafter, take a maintenance dose of 3–5 g each day following your training. If you’ve been with us since the get-go, stay the course with 3–5 g a day. For the full 30 days this month, take 10 g of glutamine after training or at breakfast on nontraining days. Also, take 11 ⁄ 2 – 2 g of HMB before and another another 11 ⁄ 2 – 2 g after training. training. If you wish to give ephedra and/or andro a try, begin by taking only one capsule of Metaform Brand Metacuts about a half-hour before training and/or 100 mg of androstenedione. Don’t take ephedra too late in the evening because it will affect your sleep. Note the caveats on page 151. To ensure you’re getting a ll the vitamins and minerals your body needs, take one full-spectrum multivitamin/mineral each day with breakfast.
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increase strength,” says Carpenter. To improve in strength, your body needs enough dietary protein to rebuild muscle tissue. Carpenter suggests you eat a diet composed of a minimum of 30% of calories from protein, and he sees no harm in shifting your ratio to upward of 35%–40%. Dietary protein is also a very high priority on Bucci’s list. His simple suggestion: “In addition to the protein you get from your diet, add a protein shake consisting of another 50 grams of protein each day. If you weigh more than 200 pounds, you should add two shakes a day to add another 100 grams to your daily intake.”
Glutamine & HMB Two other dietary supplements winning the praise of bodybuilders while withstanding criticism from some mainstream researchers are the amino acid glutamine and an amino-acid metabolite called HMB (beta hydroxy-beta-methylbutyrate). Glutamine is the most abundant amino acid in the human body, and may be the perfect ally for the mass- and strengthseeking bodybuilder. “Glutamine can speed recovery and counteract cortisol, the stress hormone that can slow down strength and muscle-mass gains,” notes Bucci. Cortisol levels may increase excessively as a result of overtraining, too little rest or inadequate nutrition. Therefore, an ideal approach to gaining strength may be to eat a protein- and calorie-rich diet and avoid working beyond your body’s ability to recover. Bucci adds, “You probably need a pretty hefty dose of glutamine to get the benefit, though — over 10 grams a day.” Surprised by that amount, I queried why so much is needed. “You have to remember, this is the most common amino acid in the body. To change its levels, you have to take a lot,” says Bucci. He points out that another benefit of using such a large dose is the cell-swelling effect that occurs. “Glutamine levels in the muscle are an indicator of which way a muscle will go. When glutamine is abundant, the muscles themselves swell with glutamine and water, and a trigger is turned on to encourage protein synthesis.” So what if your muscles are low in glutamine? “The opposite is true,” he says. “A catabolic trigger is turned on that can lead to catabolism.” HMB is a derivative of the branched-chain amino acid leucine, which can be used directly by working muscles as a fuel source when muscle-glycogen stores are low. HMB was discovered by Steven L. Nissen, PhD, when he was searching for a nondrug medium to produce leaner cattle. 1 The subject of a small abstract study published a few years ago, HMB caught the eye of bodybuilders, who quickly incorporated this natural supplement into their nutrition protocols. Carpenter believes HMB is a good addition to protein powders and creatine to improve strength: “HMB may decrease protein breakdown in response to heavy training. Furthermore, it may improve recovery and lead to more strength and lean body mass gains.”
Ephedra & Prohormones Another popular supplement is ephedra, or mahuang, an herb that reportedly stimulates the central nervous system. Although it’s most often used to promote weight and fat loss, bodybuilders use this stimulant for increased intensity during training. Jeff Feliciano, research manager for Weider Nutrition, says, “An ephedra/caffeine mix may allow you to get a better
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M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
contractile force by directly stimulating beta-2 agonists on the muscle.” Beta-2 agonists are receptors on muscles that, when stimulated, have been shown to increase the force of muscle contractions and may prevent protein breakdown. Bucci sees the caffeine/ ephedra combination combination from a different perspective. “Sure, neuromuscular coordination is improved with these products, leading to greater power output. But an overlooked reason for increased strength gains is the behavioral effects these supplements impart.” In simpler terms, these products wake you up and often make you more willing, confident and motivated to use heavier weights. You push more weight simply because you go into the gym jazzed to train hard. Reading product labels is critical since ephedra is banned by a number of sporting organizations, and taking too much can have very serious side effects. Some people shouldn’t take this stimulant at all, so check with your doctor. Your best bet, says Feliciano, is to start with a small dose of 250 mg of ephedra (which yields about 15 mg ephedrine), combined with about 100 mg of caffeine (the equivalent to the caffeine in a cup of coffee). Lastly, prohormones — including DHEA and androstendione (or andro for short) — have seen an increase in use by bodybuilders and other athletes looking to pack on strength and size. The theory is that because these supplements are precursors to the production of testosterone, supplemental doses should increase total testosterone. Yet, current research has shown that andro and DHEA may have no significant testosterone-elevating effects, and reportedly increase estrogen and decrease HDL (good cholesterol) levels. 2 Bucci issues a stark warning against the use of androstenediol. “The diol products can cause a drop in natural testosterone levels upon cessation and sometimes a huge increase in estrogen with no increase in testosterone,” he says.
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ULTRA Meal Planning During the strength phase of the ULTRA system, you’ll be eating a high-protein, high-calorie diet. Approximately 30% of your daily calories should come from protein, and you should consume 250– 500 more calories per day than you burn (refer to the ULTRA guidelines in the July or August issue to determine your daily requirements). Listed on page 152 are 10 meals, roughly 600 calories each, with carbohydrate/protein/fat calorie ratios of approximately 50/30/20. Also listed are six different snacks, each devised to yield a similar 50/30/20 ratio for a total of about 300 calories. Here’s a quick tally of the approximate number of calories, carbs, protein and fat grams you get when you combine meals and snacks. Choose the calorie level that most closely meets your daily requirements during this phase. Meal Meals s Snac Snacks ks Calo Calori ries es Carb( Carb(g) g) Pro(g Pro(g)) Fat (g) (g) 3 2 2,400 300 180 53 4 1 2,700 338 203 60 5 0 3,000 375 225 67 5 1 3,300 413 248 73 5 2 3,600 450 270 80 6 0 3,600 450 270 80 6 2 4,200 525 315 93
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Chris Aceto graduated summa cum laude from Springfield College in Massachusetts, earning a bachelor’s degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness weekend getaways in Maine and Florida. For more information on his instructional books titled Championship Bodybuilding and Everything You Need to Know About Fat Loss, call 207-934-7812.
REFERENCES 1. Nissen, S., et al. Effect of leucine metabolite beta-hyroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. Journal of Applied Physiology 81( 5 ): 2,095– 2,104, 1996. 2. King, D.S., et al. Effect of oral androstenedione on serum testosterone and adaptations to resistance training in young men. Journal of the American Medical Association 281( 21 21 ): 2,020– 2,028, 1999. 1999.
Amy & Jeff warm up for running drills with carioca runs: sideways cross-steps.
October 1999 MUSCLE & FITNESS
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Eating for for Total-B Total-Body ody Condit Conditioning: ioning: Month 4 MEALS 4 oz. flank steak 2 cups shredded potatoes 2 slices fat-free cheese (melted on top) 1 cup orange juice Totals
2 eggs, scrambled with 5 egg whites 11 ⁄ 2 large raisin bagels 4 tsp. no-sugar fruit spread Totals
6 oz. chicken breast 2 oz. angel hair pasta 1 ⁄ 2 cup tomato sauce 1 ⁄ 2 cup broccoli 1 medium apple Totals
6 oz. ground turkey 1 1 ⁄ 2 cups couscous 1 ⁄ 2 cup salsa 1 ⁄ 4 cup avocado Totals
6 oz. swordfish 8 oz. potato 1 Tbsp. whipped butter 3 ⁄ 4 cup canned peas Totals
1 can tuna, water packed 3 Tbsp. light mayonnaise 4 slices whole-grain bread sliced tomato & lettuce 1 plum Totals
6 oz. chicken breast 2 wheat hamburger rolls 2 Tbsp. BBQ sauce small salad 2 Tbsp. reduced-fat dressing 1 cup strawberries Totals
Stir fry: 6 oz. round steak, cut up 1 cup rice 3 Tbsp. teriyaki glaze 1 cup cauliflower / broccoli mix 1 ⁄ 4 cup canned pineapple chunks (in natural juice) Totals
Cals
Carb
Pro
Fat
225 23 3 56
0 50 4
31 6 10
11 1 0
10 9
24
1
1
623
14 4 70 3 42 37
Totals MUSCLE & FITNESS October 1999
1 .2 0 69 9
593
26 6 20 8 71 28 8 9 .7
19 9 3 1 3 .5 36 92
0 66 8 4
19 4 2 52 75 84 605
171 99 28 8 20 41.6
0 57.2 0 16.5
178.5 22 8 40 58 79 51 634.5
45.1
0 9 52 4 9
36 0 12 1 0.5 74
0 40 10 12 4 10.5
MEALS
10.4
16.5
13.8
3 6 4 0 0.4
49.5
34.5 8 0 2.5 0 0.9
76.5
12
6.6 0.2 7 0
46.3
13.4
Totals
0 44 15 10
37 6 3 4
9.5 1 0 0
36
9
0
0
570.8
78
50
0 33
39 6
3 0
42.9 0 .4
3.9 4
0 3
76.3
52.9
83
42.8
0 6 0.1 10.1
Fat
11 ⁄ 4 cups 2% cottage cheese with pineapple
273
30
27
5
2 cups low-fat milk 1 Tbsp. whey protein powder 1 rice cake
216 40.5 66
24 1 14
16 8 2
6 0 .5 0
1 ⁄ 2
cup oats 4 Tbsp. whey protein powder 1 ⁄ 2 banana
1 9-inch tortilla 1 slice fat-free cheese 3 oz. chicken breast 1 tsp. mustard 1 ⁄ 2 banana
4 Tbsp. whey protein powder mixed in water 1 whole-wheat English muffin 3 tsp. no-sugar fruit spread Totals
6
594
0 4 0 0 0
Pr o
1 pita pocket 3 oz. turkey breast 1 slice fat-free cheese 1 Tbsp. fat-free mayonnaise
10.5
Fat
Carb
Totals 606.5
Pr o
Cals
Totals
2 3 3 .5 20 9 72 56
Carb
SNACKS
Totals
15.1
Cals
Clam cakes (mix): 2 6.5-oz. cans chopped clams 11 2 0 28 1 ⁄ 2 cup pancake mix 212 39 5 2 large egg whites 28 0 7 2 Tbsp. chopped onion 16 4 0 1 Tbsp. Mrs. Dash seasoning 12 3 0 Form above into patties and pan fry in nonstick pan Small green salad 58 12 2.5 2 Tbsp. reduced-fat dressing 70 4 0 Medium apple, cut into salad 86 21 0.3
Totals
4.5 4 0 0 6 0.6
45.9
to increase strength tissue.’
7 1.5 0 8
33.6 5.2 3 4.5
73.7
619.6
64.6
absolutely essential and rebuild muscle
6 0.9 3 0 0.5
34 9 1 1. 1.1 78
50% Carbs
10 0 2 0
53 7.3 2 2 0.3
77.6
30% Protein
‘First and foremost, dietary protein is
20% Fat 13
42.2
0 42.6 9 5 21
640.5
48
12.4 17.5 12 0.3
79.2
662.7
Simmer in one pot: 6 oz. chicken breast, cut up 18 3 14 oz. can diced tomatoes 15 6 flavored w/basil, garlic, oregano 6 oz. potato, baked & cubed 187.2 2 Tbsp. parmesan cheese 4 4 .6 (sprinkled on top) 152
78
o a t i o G o l
R a
322.5
155 90 50
27 2 12.5
295
131 28 9 1 .5 8 50
39
26
5 16 0
41.5
23 2 0 2 12.5 39.5
153 91 28 12
31 1 2 3
284
81 15 4 28 263
3 2 0 21
3 5 1 9 .5 0 0
308.5
27.5
37
36.8
5
3 0 1 .5 0 0
5 15 5 0
2 28 6.8
6.5
4.5
1 3 0 0 25
16 6 0 .2 22.2
4
1 2 0 3
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
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NEW EXERCISES THIS MONTH another 50, back-pedal for 50, and so on until you reach the total yardage. Just don’t take any breaks until you’re completely finished.
HANG CLEAN: The hang clean is specific to football
because of how closely it resembles a blocking movement. For bodybuilding, it’s equally effective at developing an explosive component to work your calves, quads, glutes, traps, delts, biceps and back. As for how you’ll train with the hang clean, Hill says: “We want to emphasize the clean, so we’re going to go heavy on Day 1 and lighter on Day 5. [ On Day 5,] the emphasis is on technique and speed of the bar.”
SPRINT/ SPRINT/ WALK: WALK: To begin, stand at the goal line of a foot-
ball field. Sprint the first 10 yards, take whatever time you need to slow down to a walk, turn around, walk back to the goal line, and immediately go again. After you’ve completed all of your sets of 10s, take a one-minute “TV time-out” and begin your 20s. Repeat this process until you’ve completed all sets for all sprints. During Week 1, do these sprints at about three-quarter speed. The purposes of sprint/ walks, says Hill, are are to: 1) train for explosiveness by sprinting only short distances; and 2) work on increasing your anaerobic endurance (the threshold level at which you can maintain maximal effort). These elements are vitally important in both football and bodybuilding, and in calorie burning.
BENCH PRESS WITH TWO-SECOND PAUSE: This
exercise is designed to promote strength and explosiveness in your chest, shoulders and triceps. “Bring the bar down till it taps your chest, hold it there for a two-count, and then drive it back up; don’t let your muscles relax during the hold,” recommends Hill. WEIGHTED DIP: “I’m not interested in how deep you can
go, but rather how well you can explode out of the bottom position; you should go down until your triceps are parallel to the floor, keep your legs straight to the ground and don’t let your elbows flare out,” says Hill.
TEMPO RUNS: Standing at the goal line, stride for 100
AB CIRCUIT: The goal here is to build core endurance. Do
this by performing 12–15 reps of each movement with no rest between exercises. After you’ve completed one monster set, take a 30-second break. Hill explains the importance of endurance in your abs: “When you run, your abs are really involved. If you want to get in top athletic shape, you need to run plus train your abs hard.” FOUR-WAY NECK: Like most football strength coaches,
Hill views exercising the neck as a necessity. “For sports, you need your neck to be strong. In bodybuilding, it’s an area that usually lacks symmetry and should be worked.” If you don’t have a four-way machine at your gym, s imply wrap a thick towel around a weight plate, lie on a flat bench with your head hanging over the end, and place the weight on your head for resistance. By lying on your sides, front and back, you can do all four movements typical of the machine version. STANDING ALTERNATE DUMBBELL PRESS: You
do this one standing rather than sitting because most sports are played while standing. Standing also increases the amount of stability work required by your spinal erectors and midsection. REVERSE-GRIP CURL: “One of
the best things you can do to increase your grip strength is make your forearms stronger,” says Hill. “This, in turn, gets your fingers stronger.” stronger.”
RUNNING DRILLS The running drills Hill prescribes are intended to burn significantly more calories per minute than traditional cardio exercise and can be beneficial for improving your VO 2 max (maximal amount of oxygen your body uses). RUNNING WARM-UP: This differs
from a typical cardio warm-up in that your goal is to work your muscles in an almost identical manner to which they’re about to be trained. The warm-up should involve involve 200– 300 yards of easy easy running and include different running patterns. For example, jog for 50, carioca (sideways cross-step) for 50, jog for
yards, walk 50, stride another 100, walk 50, stride 100 and then walk 100; this is one set. After a one-minute break, repeat the set. The program calls for small and large tempo runs; for our purposes, the difference between a small and large tempo is in intensity — small tempo is performed performed at around 50%– 60% effort; large tempos are at an all-out intensity. Their purpose is to increase anaerobic endurance and improve explosive strength in your legs. HOLLOW SPRINTS: On an open field, place markers on
both goal lines, the 25-yard marks and the 50-yard mark. The challenge here concerns time. Sprint the first 25 yards, jog the next 25 (this should be about 50% total effort), sprint the next 25, walk 25, and then repeat until time is up. “Skilled football players (like tailbacks, cornerbacks and wide-outs) can normally get about 150 yards in a minute, linemen about 100,” says Hill. Like a large-tempo run, hollow sprints increase your anaerobic endurance and leg speed. SIT-UP/ SIT -UP/ PUSH-UP: PUSH-UP: Starting in one end zone, do 20
crunches. As soon as you finish, stand up, stride (at about 50%– 60% total effort) to the other end zone, drop, and do 10 push-ups. Get up, stride back to the other end zone and repeat. That’s one set. Don’t rest between sets, and vary the types of crunches and push-ups you do to attack your muscles from different angles. What The goal of the sets this running drill apart from the others ab circuit is is how it incorporates both upper- and to build core lower-body lower-body components. endurance. GASSERS: Start on one sideline, sprint to the other, turn around, sprint back and repeat the sequence one more time. Two trips, there and back, equal one set. After a one-minute rest, do your next set. For comparison, Hill says that a lineman can usually run a gasser in about 40–43 seconds; a linebacker and a tight end in about 37–39; a defensive back and a wide receiver in about 35 – 37. “We use this one as a conditioning test in training camp,” says Hill. “If a guy has done any kind of conditioning in the off-season, three sets with one-minute rests in between shouldn’t be a problem. If he hasn’t, though, the third set will jump all over him! It’s like he’s trying to carry a piano across the field.”
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TRANSITION
STRENGTH
Week 1
Week 2
Sets per Exercise: 2–5 Reps: 5–12 Intensity: 65%–70% 1RM on core exercises; 60%–65% 1RM on assistive exercises Rest Between Sets: 3–4 minutes on core exercises; 1–2 minutes on assistive. Training Guide: Concentrate on strict form and technique with each rep. Stop 5– 8 reps short short of failure with each set.
Take this set to muscle failure
CORE EXERCISES
• Assistive exercises
2– 6 Sets per Exercise: 2–6 Reps: 3-12 Intensity: 80%–85% 1RM on core exercises; 75%– 80% 1RM on assistive assistive Rest Between Sets: 3 – 4 minutes on core exercises; exercises; 1–2 minutes on assistive. Training Guide: Again, concentrate on executing strict form with each rep, and use a full range of motion, increasing the weight with each set. The last set of all exercises should be taken to about one rep short of failure; all others to about 2– 4 short of failure.
95 / 10 is 95 pounds for 10 reps. 95 / 10 95 / 10 95 / 10 95 / 10 95 / 10 115 / 8 120 / 6 125 / 4 125 / 3 125 / 3
How to fill in: Write your weight used and reps completed. HANG CLEAN
D A AY Y 1
Week 1
Week 2
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week) Stretch: shoulder external rotators, chest, biceps, triceps, low back HANG CLEAN
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Running Warm-up: 200 – 300 yards of easy running with different running patterns Stretch: quads, glutes, hamstrings, groin, calves Sprint / Walk
10-yard 20-yard 30-yard 40-yard
D A AY Y 2
Week 1
Week 2
Running Warm-up: 200 – 300 yards of easy running with different running patterns Stretch: quads, glutes, hamstrings, groin, calves
Hang Clean – finish
Tempo Runs
Small Tempo (weeks 1-2) Large Tempo (weeks 3-4) Ab Circuit
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MUSCLE & FITNESS October
1999
STRENGTH Week 3
Sets per Exercise: 3– 6 Reps: 3–10 Intensity: 85%–90% 1RM on core exercises; 80% 1RM on assistive exercises Rest Between Sets: 3–5 minutes on core exercises; 2–3 minutes on assistive. Training Guide: Don’t skimp on your rest between sets early in your workout because inadequate rest will catch up to you later in the workout. Move the weight as fast as possible through the concentric (force) phase of the lift, and lower the weight under the strictest of control. Take only your last set of each exercise to failure; all others stop about 1–4 short of failure.
Sets per Exercise: 2–6 Reps: 2–6 Intensity: 90%–95% 1RM on core exercises; exercises; 80%– 85% 1RM on assistive. Rest Between Sets: 3–5 minutes on core exercises; 2–3 minutes on assistive. Training Guide: This is the week you’ve been training for; you should go for your two-rep personal best on your last set of your core exercises; all other core exercise sets stop about 1–3 short of failure. On your last set of each assistive exercise, add an extra 5 pounds to the prescribed %1RM weight and take this set to failure; all other assistive exercise sets should stop about 2 – 4 short of failure.
Week 3
Week 4
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week) Stretch: shoulder external rotators, chest, biceps, triceps, low back /
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Week 4
Doing push-ups and crunches in between running drills incorporates both upper- and lowerbody components.
Running Warm-up Warm-up:: 200 – 300 yards yards of easy running with different running patterns Stretch: quads, glutes, hamstrings, groin, calves Tempo Runs (large)
Ab Circuit /
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on’t feel like you’ve missed out if this is your first installment of the ULTRA D System. You can still make great gains by starting a whole new training impetus right now. Well-Conditioned Bodybuilders: If you’ve been training for quite some time and are an experienced bodybuilder, take a one-week layoff from training before you jump into Week 1 of this month’s installment. Bodybuilding Beginners: If you’re just starting out, significantly reduce the training volume and intensity of Week 1 and gradually build up to what’s prescribed. This may mean starting with only one set per exercise, but it’s a much safer and smarter way to attack this program. Don’t attempt to train beyond your capabilities; if you feel like you’re overtraining or not doing an exercise correctly, back off on the intensity and seek assistance from someone who can help you with form.
Running Warm-up: 200 – 300 yards of easy running with different running patterns Stretch: quads, glutes, hamstrings, groin, calves
Week 3
Jumpin’ In
Week 4
Rules this month:
1 ) Workout intensities are based on a /percentage of your one-rep max (1RM ). If you don’t know your 1RM for a particular exercise, guesstimate. Also, if you’re unable to complete the prescribed number of repetitions, adjust the weight accordingly. 2 ) Begin each workout with a 7–10 -minute cardio warm-up, and get your heart rate up to about 65% of your maximal heart rate (subtract your age from 220 and multiply by 0.65 to determine desired beats per minute). 3 ) Precede the first exercise of a given bodypart with 1– 2 warm-up sets — do 12–15 reps with a weight that represen represents ts about 35%– 40% of your 1RM; then, if need be, increase the weight by 10% –15% for another 10 –12-rep warm-up set. Don’t count count these sets as part of your workout. 4 ) Before weight training and running drills, and after your cardio or running warm-ups, perform stretches specific to the primary bodyparts you’ll Perform 2 – 4 sets of each each be using. Perform stretch, and hold each stretched position for 15 – 30 seconds. Don’t bounce. bounce. (See last month’s ULTRA for stretches or check the pullout in this issue. ) 5 ) Because this phase is designed to improve overall body strength, training volume is greatly reduced but intensity is raised. Therefore, it’s imperative that you do not add extra exercises to your program for the next four weeks. If you do, you won’t see as much of an increase in core exercise strength as you would otherwise.
October 1999 MUSCLE & FITNESS
155
TRANSITION
STRENGTH
CORE EXERCISES • Assistive exercises
See page 154 for weekly instructions on sets, reps, intensity, rest and training guide
AY Y 3 D A
Week 1
Week 2
Cardio Warm-Up: 7–10 minutes at 65% MHR Stretch: quads, quads , hamstrings, calves, low low back, neck , shoulder external external rotators /
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Running Warm-up: 200 – 300 yards of easy running with different running patterns Hollow Sprints:
4 minutes
D A AY Y 4
4 minutes
Week 1
Week 2
Running Warm-up: 200 – 300 yards of easy running with different running patterns Stretch: quads, glutes, hamstrings, groin, calves, low back, chest /
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Sit-up / Push-up Ab Circuit
Week 1
AY Y 5 D A
Standing Alternate Dumbbell Press
Week 2
Day 5 Rule: This is a medium-heavy day. In other words, back your %1RM down about 5% –10% per exercise on all core and assistive lifts. Cardio Warm-Up: 7–10 minutes at 65% MHR Stretch: shoulder external rotators rotators , chest, low back, biceps , quads, hamstrings HANG CLEAN
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SMITH MA SMITH MACHINE CHINE INCLINE PRESS
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Running Warm-Up: 200 – 300 yards of easy running with different running patterns Gassers
DAYS 6 and 7 : REST 156
MUSCLE & FITNESS October
1999
/
STRENGTH
Take this set to muscle failure
‘Each day you come in to the gym, you’re gonna be doing different exercises and not a high volume of work . . . so you ought to be able to “push the envelope” each time you train.’
See page 155 for weekly instructions on sets, reps, intensity, rest and training guide.
Week 4
Week 3
Cardio Warm-Up: 7–10 minutes at 65% MHR Stretch: quads, hamstrings, calves, low back, neck, shoulder external rotators /
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— Bert Hill, Hill, MS, Detroit Detroit Lions head strength and conditioning coach
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Reverse Curl
Running Warm-up: 200 – 300 yards of easy running with different running patterns Hollow Sprints:
5 minutes
6 minutes
Week 3
Week 4
Running Warm-up: 200 – 300 yards of easy running with different running patterns Stretch: quads, glutes, hamstrings, groin, calves, low back, chest /
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Day 5 Rule: This is a medium-heavy day. In other words, back your %1RM down about 5%–10% per exercise on all core and assistive lifts. Cardio Warm-Up: 7–10 minutes at 65% MHR Stretch: shoulder external rotators rotators , chest, low back, biceps , quads, hamstrings /
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Running Warm-Up: 200 – 300 yards of easy running with different running patterns Gassers
October 1999 MUSCLE & FITNESS
157
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
4
Catch the ULTRA lifestyle!
WANTED:
ULTRA UL TRA Succ Success ess Stories Stories
W
ith this yearlong training system you now have 9 more months to reach your peak shape by next summer, and M&F wants to see you do it. If you missed the first three installments, take a picture of yourself now, now, and then two more that coincide with our quarterly fitness checkups. At the end of the program, send us your pictures, copies of your fitness evaluations and a letter detailing the improvements and benefits you’ve gained from the program. We’ll choose several of the best fitness improvements and metamorphosed physiques and feature them in a future issue of M&F, with short bios detailing some of the winners’ most dramatic improvements. Regardless of goals, everyone can participate — we’ll have several different categories, such as most muscular improvement, most dramatic decrease in bodyfat, greatest lifestyle improvement and others. 158
MUSCLE & FITNESS October 1999
A Word About Next Month Thanks to Bert Hill, this month was anything but easy, and I’ve got news for you: The fun ain’t over yet! Next month, I’ll be joined by Evander Holyfield’s strength & conditioning coach for the past 13-plus years, Tim Hallmark. Together we’ll show you how to develop the kind of explosive power that’s sure to make you a better all-sport athlete. As for nutrition, Chris Aceto will be joined by Kristi Reimers, MS, RD, nutrition consultant for the United States Olympic Olympic Committee, to mix up a recipe for high-powered success. Until then, train smart and train hard. See ya next month!
If you missed ULTRA System in July, August and/or September, you can order back i ssues for $7.49 each (credit card purchases only; includes shipping and handling) by calling 800-340-8954, or go to your local library and photocopy the pages. M&F