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BEGINNER TRAINING
MANUAL
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Page 1 Beginner Training Manual
Welcome to the EliteFTSBeginnerTraining Manual. There have
been a lot of questions on how to set up a training program for
beginners andthere has been a lot of misinformation being pre-
sented. What we have tried to do is eliminate any questions on
how to train for a beginner and give you the exact sets, reps and
exercises. This workout program has worked for thousands of
lifters all over the world and will work for you. All you have to
do is follow the training program, be consistent and work hard.
At EFS,we want everyoneto reach their strength training goals.
With the Beginner Training Manual, we are striving for you to
reach the following goals after 12weeks.
· Increaseyour 1rep maxin the squat,deadliftand
benchpress.
· Learnthe propertechniquefor the squat,deadlift
andbenchpress.
· Buildstronghamstrings,low backandabdominals.
· Learnaboutthe dynamicandmaximaleffort
method.
· Becomefamiliarwith differentexercisesand
becomecomfortableperformingthem.
· Learnhowto selectexercisesthat are bestsuited
for you.
· Learnhowto strainagainstmaximalweights.
· Learnhowto set goalsandworktowardsthem.
· Todevelopa strongwork ethic andpersonalcom-
mitmentin the weight room.
ELITE FITNESS SYSTEMS
Page 2 Beginner Training Manual
StepI: UnderstandingForceTraining
Learning is not attained by chance, it must be sought
for with ardor and attended to with diligence.
- Abigail Adams
· Conjugated Periodization - Trainingseveraldiffer-
ent qualitiesat the sametime ratherthan separat-
ing themduringyourtraining cycle.
· Maximaleffortmethod- Liftinga maximalweight
(90%+of your maxI.
· Dynamiceffortmethod- Liftinga sub-maximal
weight with the greatestspeedpossible.
· Repeatedeffortmethod- Liftinga sub-maximal
weight to failure or nearfailure.
ForceTrainingis atype of conjugatedperiodizationthat involves
the maximaleffort method,the dynamiceffort methodandthe
repeatedeffortmethod.Thesethree methodsarethe bestways
to increasemuscletension.ForceTrainingis differentthanmost
programsas it incorporatesall three methodsinto onetraining
week. Most programswill use one or more of these training
methodsbut do so only for a shorttime in a training program.
With ForceTraining,you can maximizeyourspeed,strengthand
yoursizethroughoutthe entiretrainingcycle.
There are four workouts doneper week. Two of the workouts
are devotedto the bench press;two workouts are devotedto
the squatandthe deadlift.Thesquatanddeadliftaretrainedin
the sameday becausethe samemuscles are used.
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Page 3 Beginner Training Manual
Step II: TrainingSchedule
Nothingis strongerthan habit. - Ovid
Next, you need to figure out what days you can train during the
week. Youwill have to set aside 4 days per week to train. In
order for any program to work properly, you have to make a
commitment to training and make it a priority in your life. It
doesn't have to override your family or your work, but you need
to make it a high priority. So be sure that you are truly commit-
ted to training for these 12weeks. Giveyourself no excuses and
don't settle for anything but your best. Strength and its pursuit
is not a part-time job. It requires dedication and persistence.
So make a commitment,right now, to getting stronger.
Option
1
· Monday- DynamicBench Press
· Tuesday - Max EffortSquat/DL
· Thursday - Max EffortBench Press
· Friday - Dynamic Squat/DL
Option2
· Sunday - Dynamic Bench Press
· Monday - Max EffortSquat/DL
· Wednesday - Max EffortBench Press
· Friday- Dynamic Squat/DL
Set aside at least 2fullhoursforeach trainingsession. Thiswill
ensure that you have adequate time to warm-up, train without
having to rush. Youshould strive to finish each workout within
75 minutes. Some workouts will be very short, others may take
awhile. Don't gettoo wrapped up in how long ittakes. Just stay
focused during your training. Remember that you are trainingto
get stronger, not to run a marathon.
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Page 4 Beginner Training Manual
StepIII: Understanding
the Workouts
Thebeginning of knowledge is the discovery of
something we do not understand. - FrankHerbert
Dynamic Bench Press
Purpose: Thedynamiceffortmethodis usedto increasethe rate
of force production. Basically what we are trying to do is to
move the bar from chest level to lockout as quickly and as
explosively as possible.
Technique: Before each set, make sure that your shoulder
bladesare pulledtogether and held tight, you feet are driven
into the groundandthat you are squeezingthe bar as tight as
possible. Youwill hold this positionthroughoutthe entire lift.
Whenperformingyourdynamicbenchpresssets,it is important
to focusonthe speedofthe movementbutdonotsacrificeyour
form and techniqueto do so. Many times peoplewill get too
wrappedup in pushingthe barfast that their buttswill comeoff
of the bench,their feet will movearound,the bar pathis sloppy,
their upperbackscomeoff of the bench,etc. Focuson driving
yourself through the bench and pushing your stomach up.
Generally,take about2-3 secondsto lower the bar. This will
assistyou in learninghow your bodyis positionedandwhere
the bar needsto beduringthe lift.
Grip:Youwill usethree grips onthis day. Measuredfrom your
indexfingers,they are 17",26" and32" apart. Thesethreegrips
are consideredto be a close,mediumandwide grip. Yourfirst
set will be with a close grip,the secondset with the medium
grip andthe third set the wide grip. Foryourforth set, returnto
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Page 5 Beginner Training Manual
the closegrip andrepeat. Youwill obviouslyendyoursetswith
a mediumgrip(youwill bedoing8 total sets).
Equipment:Some people will use a belt and wrist wraps.
TrainingWeight:Foryour training weight, you will use 60%of
your benchpress. Thisis basedonyour bestraw benchpress.
If you don't knowyour exactnumber,just estimate. It is bestto
error on the side of beingtoo light,thantoo heavy. Remember
we are lookingto generateforce andmovethe bar quickly.
BenchPressx 60%=
Dynamic Squat
Purpose:Thedynamiceffortmethodis usedto increasethe rate
of force production. What we are trying to accomplishis an
explosivedriveandforce duringthe concentricor raisingphase
of the lift. We are alsotrying to improveyourtechniqueonthe
squat by usinga box. The box squatis a greatway to teach a
lifter howto sit backproperlyandutilizethe hipsandhamstrings
during a squat. When performedproperly,the box squat is a
greatway to takethe stressoff of the knees.
Technique:
· Headposition:Youreyesshouldbe lookingstraightahead
andyour headdrivenintothe bar.
· Grip: Takea wide enough grip on the bar so that you do not
stress your shoulders,but close enoughthat your upper
back cinchestogetherto create a large shelf in which to
placethe bar. Yourhandsshould be grippingthe bar as
ELITE FITNESS SYSTEMS
Page 6 Beginner Training Manual
tight as possible.Thiswill helpyou keepyour entirebody
tight.
· Back position: Upper back and lower back should be
archedhardthroughoutthe entirelift.
· Stance: Takea stancethat putsyour feet about2" wider
(on eachside)than shoulderwidth.
· Descent:Beginby pushingyourglutesandhipsback. Do
not leadthe bardownwith yourknees.Makesureyou are
openingyourhipsas you descend.
I
· Onthe box: Yourtorso shouldbe held tight and strong. f
Releaseyourhipflexorswhile onthe box. If you havetrou- I
blewith this simplyremainonthe boxfor 2 seconds.
II
· Offof the box: Leadyourselfoff of the boxby leadingwith I
your chestandhead. Donotlet your butt comeoff first. If I
this happens,makesureyour elbowsare drivenunderthe
bar andnot driftingbacktowardsyour butt.
Equipment:Flat soled shoe (like a ConverseChuckTaylor), belt,
groove briefs or squat suit (straps down)
TrainingWeight:Youwill useathreeweekwavefor yoursquat.
Whatthis meansis that you will start with 55%on the first week,
jump to 60%on the secondweek andfinish with 65%on your
final week. Afterthe thirdweek,youwill returnto the 55%.You
will see this in the training program. Thesepercentagesare
basedoff of your bestsquat,eitherwith or withoutthe aid of a
squatsuit.
· SquatMaxx 55%
· SquatMaxx 60%
· SquatMaxx 65%
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Page 7 Beginner Training Manual
DynamicEffortDeadlift
Purpose:The dynamiceffort methodis usedto increasethe
rate of force production.What we are trying to accomplishis
an explosivedrive and force duringthe concentric or raising
phaseof the lift. Forthe deadlift,this meansthat we aretrying
to pullthe bar quicklyandexplosivelyfromthe floor. Thisdoes
not meanthat youtear the barfrom the floor. This can bevery
dangerousfor your lower backandbiceps. Noticethat singles
are only done on this day. This is becausewe are not con-
cernedwith the eccentricportionof the lift as it playsno role
during competition.Also,we have noticedthat your form may
bealteredafterthe first repasthe eccentricphasewill putyour
bodyin a differentpositionfollowingthe first rep.
Technique:Followthese techniquesto help build a strong
deadlift.
· Start with the bar about a 1/2 inch in front of your shins
· Arch your lowerback
· Learnto pullbackandup,notjust up
· Keepyour headupduringthe entirelift
· Fillyourstomachupwith air,notyour chest
· Usean alternategrip;onehandshouldbesupinated,the
other pronated.
Equipment: A belt is usuallyalwaysworn. Thisis doneas a
belt can sometimesalteryourform duringa deadlift,so it's
bestto practiceyourformwhile wearingone.
TrainingWeight:Likethe squat,you will usea threeweek
wave. Fillin the numbersbelow.
· DeadliftMaxx 55%
· DeadliftMaxx 60%
· DeadliftMax x 65%
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Page 8 Beginner Training Manual
Max EffortSouat/Deadlift
Purpose:Thereare severalreasonswhy maximaleffortwork is
important.
· Learnhowto mentallypreparefor maximalweights.
· Learnhowto physicallypreparefor maximalweights.
· Learnhow to dealwith the pressureandfear of maximal
weights.
· Learn how to strain against maximal weights.
Equipment:A belt is worn for the heaviersets. Thisis usually
the last 3-5 sets.
Max EffortBenchPress
Purpose:Thereareseveralreasonswhy maximaleffortworkis
important.
· Learn how to mentally prepare for maximal weights.
· Learn how to physically prepare for maximal weights.
· Learnhowto dealwith the pressureandfear of maximal
weights.
· Learnhowto strainagainstmaximalweights.
Equipment:A belt and wrist wraps are sometimesworn for
heaviersets.
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Page 9 Beginner Training Manual
Step IV:Setting Goals
Yourresults will meet your expectations
- AuthorUnknown
Goalsetting is one of the mostimportantthingsyou can do in
training andin life. Thetrainingprogramis setfor 12weeksso
set your goalshigh,but reasonable.
CurrentLifts
Date
Squat
Bench
Deadlift
Bodyweight
Goalsafter 12weeks
Date
Squat
Bench
Deadlift
Bodyweight
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Page 10 Beginner Training Manual
WeekI Da I - D namicBench Press
DynamicBenchPress- 8 setsof 3 repetitionsat 60%
· Usethree differentgrips. Thesegripsshouldbe 17",26"
and32";measuredfromyourindexfingers.
· 60 seconds rest between sets
· Lowerthe barintwo seconds(undercontrol)andexplode
onthewayup
· Focuson form and pushing explosively and under control.
· Do not take the bar out unlessyou are physicallyand
mentallyreadyto performthe set perfectly.
· Youmaynoticethat you maybe faster andstrongerwith
onegrip;this is normal. Donot loweryourtrainingweight
becauseof this.
4 BoardBenchPress- 3 sets of 3 repetitions
· Start with your dynamic bench weight for your first set of
3 reps. Add weightfor your next 2 sets;you do not have
to get a true three rep maximumonthis day.Yourgoalis
to learnthe movementandto havea baselineweightfor
your3 rep max.
· A four boardis madebytakingfour 2x6boardsandnailing
(orgluing)themtogether.Theboardsaregenerally16-18'
in length.
· Thisexerciseis greatfor improvingyour lockoutstrength
in the benchpress
· Remember to use the same set up as you do for your
bench press.
· Yourgrip shouldbe a pinky on the ring (about26" from
indexfingers).
x3 x3 x3
