disclaimer
PLEASE READ AND IF YOU HAVE ANY QUERIES THEN CONTACT
IRONMAC FITNESS OR KINETICA SPORTS BEFORE CONTINUING
I understand and acknowledge that there are risks involved in participating
in any exercise program and / or any exercises contained within
this eBook in consideration for being allowed to utilize the information
in this manual, I agree that I will assume the risk and full responsibility
for determining the need for medical clearance from my physician and
obtaining such clearance, the safety and/or efficacy of any exercise
program recommended to me, and any and all injuries, losses, or damages,
which might occur to me and / or to my family while utilizing the
information in this eBook. I agree to waive and release any and all claims, suits, or related
causes of action against IRONMAC FITNESS, KINETICA SPORTS, their employees,
for injury, loss, death, costs or other damages to me, my heirs or
assigns, while utilizing all the information or partaking in the exercises
contained within this ebBook.
photos : www.snhfoto.co.uk
contents
4 •INTRODUCTION
5 •GROOVE THE MOVE
9 •BODYWEIGHT
14 •FIRST TIMERS
18 •BASIC STRENGTH
21 •BIGGER STRONGER
FASTER
26 •MY CURRENT PLAN
page 3
Introduction
First up, I have to commend you for choosing Kinetica supplements as part of your journey to-
wards becoming an athlete that is always looking to become the strongest and most powerful
version of themselves, never settling for second best. By definition, an athlete is a person that is
trained or skilled in exercises, sports or games requiring physical strength, agility or stamina.
If you are training, you are an ATHLETE.
This eBook was written to compliment your desire for getting stronger and more powerful either
in the gym or on the field of play. However, like all programs they only work when you apply two
essential ingredients - simplicity and consistency.
The training plans in this eBook are a collection of various plans that I have used either myself
or with athletes to get results. If you are beginning your journey towards strength then earn the
right to progress and follow the bodyweight training plan before attempting the weight training
sessions.
I fully appreciate that no ‘one training plan’ fits all. However less talking and reading with more
applying, writing up results and reviewing will keep you progressing towards your goals.
All I ask is that you trust the training process and when you find something that works then don’t
be afraid to stay on course and reap the benefits from applied consistent effort- simple.
“Show me a weakness in training or on the field of play and I see a journey towards strength”.
Andy McKenzie ASCC
www.ironmacfitness.com
page 4
groove
the
move
groove the move
Warming up or Movement Preparation as everyone is calling it now is the best time to work on
areas that are inhibiting movement and potentially limiting performance. It shouldn’t be a case of
grabbing a bar laying on the bench and pumping out a few reps.
Think about the warm up as your transition from work, school or college to walking into the gym
and having a completely focused and productive session.
“MOVE WITH A PURPOSE TO IMPROVE”
The content of any preparation will always be dependent on three factors- what space you have,
are there any joints in the body you really need to work on and what is the main session going to
be?
I like to break this into three areas. The first part is getting warm and moving, the second is fo-
cusing in on areas that need to be worked and the last part is activation and developing a skill.
GET WARM AND MOVE - 4 minutes
First up, you have to get ‘warm’ and work towards a sweat. There are numerous exercises that
can be used. Below is an example:
• 20s Jogging on Spot – focus on quality running mechanics
• Standing Hip Circles - x6 Forward/Backward
• Single Leg Standing Shoulder Circles - x6 Forward/Backward
• 20s Jumping Jacks – start with small foot movements and then get wider
• Alternate T Press Ups – x6 (maintain connection of hips and ribcage)
• Alternate Squat Thrust – x12 with a focus on thigh to chest and rear leg straight
• 20s Jogging on Spot – focus on quality running mechanics
• Alternate Lunge and Press – x6 each leg (alternate between chest and shoulder press)
• Load Explode – x6 Standing jump with a focus on soft landing into ¼ squat
• Repeat - x2-3 for time set
FOCUSED MOBILITY - 6 minutes
You should now be warm and your mind firmly focused on training. Mobility will be required in
three key areas- ankle, hips and shoulder. From experience, regardless of the session, I would
always work on an area that requires most attention- for me its hip mobility. Then choose 2-3
other exercises that fit with the main session.
page 6
groove the move
Ankle Drills
• Knee to Wall
• Ankle Rocks
• Clock Drills
• Band Assisted
• Foam Rolling
Hip Drills
• Squat and Scoop
• Knee Drop Lunges
• Fire Hydrants
• 4 Point X and H
• Foam Rolling
• Trigger Point Ball
Shoulder Drills
• Scapula Wall Slides
• Band or Bar Dislocates
• 4 Point Rotations
• Sleeper Stretch
• Foam Rolling
• Trigger Point
When carrying out your chosen exercise then don’t be too focused on the number of repetitions.
Work on improving the range at the joint and above all choose an area that needs the most work
and stick with it.
If you need to work from reps then keep them between 6-8 and go for quality thoughtful move-
ment around the joint. For problem areas such as ankles then look at pulses and holds to work
into new ranges.
Ankle Knee to Wall-
• 5 pulses, 5s hold in range
• 5 pulses, 10s hold
• 5 pulses, 15s hold
• Repeat for 2-3 sets on both sides
Choose the area that needs the most work. Remember that mobile hips are the most important
area to look at (especially if you have issues with spine) for athletic development.
page 7
groove the move
ACTIVATE AND UP SKILL - 5-10 minutes
Now you are ready to work on a skill, such as push up, squat, Overhead Squat, Wall Squat or
Olympic lifting movement patterns.
This is now the time to ‘groove the move’ and really focus on ‘skills’ and quality of movement.
You should be warm and more importantly ready to get into the required position.
Another factor is to activate certain parts of your body that are key for human movement. Below
are a few well-known examples for both activation and skill.
Activation
• Glute Bridges
• Val Slide hamstring curls
• Band X Walks
• Terminal Knee Extension with bands
• Straight Arm Planks
• Rear Band Pulls
• Face Pulls
• YTWL’s
• Sternum Pulls
Choose 2-4 exercises that are appropriate for session. 2-3 sets of 8-15 reps with minimal rest as
a circuit.
Skill
• Air Squat
• Wall Squat
• Overhead Squat
• Goblet Squat
• Press Up
• Bench Press
• Handstand Holds
• Chin Ups
• Olympic Lifting Patterns
Choose 1-2 exercises that either require developing or prepares you for the main session. A good
example is the ‘Burgener’ warm up protocol that breaks down the lifts into the derivatives and
makes lifting that little bit easier to learn.
Considering it’s skill based, keep the reps low and around 3-6 with 4-6 sets with minimal rest. As
you near the end, start to increase weight in preparation for the main session.
page 8
bodyweight
bodyweight
BODYWEIGHT BASICS
I am a huge fan of bodyweight training and often bring many so called advanced trainers and ath-
letes back down to earth with a visit back to the basics of controlling their own bodyweight.
In a gym that is overly busy and full of machines then understanding how to move at this grass
roots level is vital for not only beginners but also athletes that have been training a number of
years in the weight room.
KEEP IT SIMPLE
The application of bodyweight training is relatively simple and a perfect step for young athletes
prior to starting a weight training routine.
Key points to consider when training-
• Load with Bands, Chains, Vests, Partner and military personnel should use Bergen and
webbing
• Maintain balance with the use of push and pull, quite often with the pulling becoming
more of a priority
• Vary sessions by using timed circuits, pyramids, ladders, challenges and complexes that
involve running and jumping into movements
• Vary exercises with simple changes to either hand or foot position, body angle or load
To get the most out of training then I would suggest that you invest in training tools such as
• Gymnastic Rings
• CrossCore 180
• Weighted Vest
• Sandbags
• Pull Up Bar/Dip Station
• Plyometric Boxes 12,20 and 24”
• Kettlebells
Bodyweight training and sessions are infinite and can well be another eBook itself. On the next
few pages I have laid out a simple protocol for testing; a 3-day a week plan for beginners and
then progressing to an advanced routine with the focus on strength and power.
page 10
bodyweight
Beginner Bodyweight Workout
You will see a lot of beginner training routines that specify reps without even considering that the
person might not even achieve the first set of xx reps!
Testing yourself over 30 seconds for each exercise will give you a more appropriate rep range to
work with.
• Press Ups 30s – 16 reps
• Inverted Row 30s – 11 reps
• Bodyweight Squat 30s – 18 reps
You now ½ the number of reps, rounding down any number, which gives you a working set of
reps like this-
• Press Ups - 8 reps
• Inverted Row – 5 reps
• Bodyweight Squat – 9 reps
Bodyweight 3 day per week
Monday - 1/2 Rep/Set Based
SESSION WEEK 1 WEEK 2 WEEK 3 WEEK 4
Press Ups x8
Inverted Row x5
Squats x9 3 SETS 5 SETS 7 SETS 5 SETS
Sprints 30s
Rest 2-3 mins
Wednesday - 1/4 Reps/Time Based
SESSION WEEK 1 WEEK 2 WEEK 3 WEEK 4
Close Press Ups
x4
Gym Ring Row x3 15 minutes 20 minutes 25 minutes 15 minutes
Squats x5
12” Box Jump x5
Continuous
*This session has box jumps that match the number from squats. Complete as many rounds as
you can, recording the exact exercise and reps on completion
page 11
bodyweight
Friday – Pyramid Session/Timed
SESSION WEEK 1 WEEK 2 WEEK 3 WEEK 4
PRESS UPS 2,4,6,8,6,4,2 2,4,6,8,10,8,6,4,2 Up to 12 2,4,6,8,6,4,2
INVERTED ROWS 1,3,5,7,5,3,1 1,3,5,7,9,9,7,5,3 Up to 11 1,3,5,7,5,3,1
LUNGES 3,6,9,12,9,6,3 3,6,9,12,15,12,9,6, Up to 18 3,6,9,12,9,6,3
KB SWINGS 75S 45S 30S 75S
(CONTINUOUS)
*Week 3 is working up to stated reps and then back down, following same format as previous
weeks
Bodyweight Strength and Power
Strength and power can still be achieved with the application of bodyweight drills, albeit with
some useful additions such as gymnastic rings and weighted vests if you have them. However if
you are limited then don’t worry you will get results.
If you do have access to a weighted vest then I would advise that you wear it during the warm
up phase before attempting the sessions. The change in ‘bodyweight’ will trick you into moving
faster and accessing those fast twitch muscle fibres.
There is no need for complication. Think fast, put everything into each session and focus on re-
covery outside the gym.
page 12
bodyweight
Session 1
WEEK 1 WEEK 2 WEEK 3 WEEK 4
EXERCISE
SET REP REST SET REP REST SET REP REST SET REP REST
Gorilla Press
3 6 120s 4 6 120s 5 4/4 120s 3 6 120s
Up
Chins 3 Max 120s 4 Max 120s 5 Max 120s 3 Max 120s
Tuck Jumps 3 4 120s 4 6 120s 5 6 120s 3 4 120s
Sprints 20m 3 4 120s 4 6 120s 5 6 120s 3 4 120s
Candlestick 3 6 75s 3 8 75s 4 8 75s 3 8 75s
*4/4 reps- pause for 20s to complete as a cluster
Session 2
WEEK 1 WEEK 2 WEEK 3 WEEK 4
EXERCISE
SET REP REST SET REP REST SET REP REST SET REP REST
Depth Jump
12-20” 3 5/1 120s 4 4/1 120s 5 3/1 120s 3 3/1 120s
Sprints 20m
Weighted Chin 3 5 120s 4 5 120s 5 5 120s 3 5 120s
Weighted Dip 3 5 120s 4 5 120s 5 5 120s 3 5 120s
L Sit Holds 3 Max 60s 3 Max 60s 4 Max 60s 3 Max 60s
*Carry out sprints on last depth jump on each set. All out on the sprint
Session 3
WEEK 1 WEEK 2 WEEK 3 WEEK 4
EXERCISE
SET REP REST SET REP REST SET REP REST SET REP REST
Air Press Up 3 4 120s 4 4-6 120s 5 4-6 120s 3 6 120s
Rope Climb
3 2 120s 4 3 120s 5 4-5 120s 3 2-3 120s
5m
Single Leg
3 6 120s 4 6-8 120s 5 6-8 120s 3 6 120s
Bounds
Shuttle
3 3 120s 4 4 120s 5 4 120s 3 4 120s
10/5/25
Air Press Up- both hands and feet leave the floor
• Shuttle- Explode over 10m, drop back 5m then out to 25m (40m total)
page 13
FIRST
TIMERS
FIRST TIMERS
FIRST TIMER
By now you should have completed around 8-12 weeks of bodyweight training before contemplat-
ing a resistance based training plan. Allowing yourself time to develop mobile hips, perfecting
your squat movement pattern and engaging the right muscles each time you move will ensure you
get the most out of the First Timer plan.
All % are based from 1RM testing that should be carried out in the preceding week before starting
the plan. For the exercises with no set % then use a weight that allows no more reps than stated,
however make sure you lift as heavy as you can with good form throughout.
Monday Week 1-4
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 BENCH PRESS 3 x 15@45% 3 x 12@50% 3 x 12@55% 3 x 10@60%
A2 BENT OVER ROW 3 x 15 3 x 12 3 x 12 3 x 10
B1 INCLINE DB PRESS 3 x 12 3 x 12 3 x 12 3 x 10
B2 INVERTED ROW 3x9 3x9 3 x 12 3 x 12
C1 BACK SQUAT 3 x 12@45% 3 x 10@50% 3 x 10@55% 3 x 8 @60%
C2 HAMSTRING CURL 3x6 3x6 3x6 3x6
REST PERIODS 75s 90s 90s 120s
*Nil rest between each exercise of A1/2, B1/2 and C1/2
Friday Week 1-4
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 MILITARY PRESS 3 x 12@45% 3 x 10@50% 3 x 10@55% 3 x 8@60%
A2 CHIN UP* 3 x Max 3 x Max 3 x Max 3 x Max
B1 DB SHRUG 3 x 12 3 x 12 3 x 12 3 x 10
B2 STERNUM PULL** 3 x (x2)** 3 x (x2)** 3 x (x2)** 3 x (x2)**
C1 FRONT SQUAT 3 x 12@45% 3 x 10@50% 3 x 10@55% 3 x 8 @60%
C2 RDL 3x6 3x6 3x6 3x6
REST PERIODS 75s 90s 90s 120s
*Chin Up- stop 2-3 reps before failure on first set and then look to maintain
** Carry twice the amount of reps from the chin up (x4 chins = x8 sternum pulls)
You will notice there is only two sessions per week. This allows for the potential of midweek and
weekend (and sometimes during school/college) training dedicated to an athletes’ chosen sport, or
other activities outside the gym environment.
page 15
FIRST TIMERS
The next phase gradually increases weight with a 5% jump each week, until the latter stages where
90-95% lifting is repeated twice.
FIRST TIMER cont-
Monday Week 5-8
EXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8
A1 BENCH PRESS 3 x 10@65% 3 x 8@70% 3 x 8@75% 4 x 6@80%
A2 BENT OVER ROW 3 x 10 3x8 3x8 4x6
B1 INCLINE DB PRESS 3 x 10 3x8 3x8 3x8
B2 INVERTED ROW* 3 x 12 3x9 3 x 7* 3 x 7*
C1 BACK SQUAT 3 x 8@65% 3 x 6@70% 3 x 6@75% 4 x 6 @80%
C2 HAMSTRING CURL 3x6 3x6 3x6 4x6
REST PERIODS 120s 120s 150s 150s
*Add weight to Inverted Row
Friday Week 5-8
EXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8
A1 MILITARY PRESS 3 x 8@65% 3 x 6@70% 3 x 6@75% 4 x 6@80%
A2 CHIN UP* 3 x Max 3 x Max 3 x Max 4 x Max
B1 DB SHRUG 3 x 10 3 x 10 3x8 4x8
B2 STERNUM PULL** 3 x (x2)** 3 x (x2)** 3 x (x2)** 4 x (x2)**
C1 FRONT SQUAT 3 x 8@65% 3 x 6@70% 3 x 6@75% 4 x 6 @80%
C2 RDL 3x6 3x6 3x6 3x6
REST PERIODS 120s 120s 150s 150s
page 16
FIRST TIMERS
Monday Week 9-12
EXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12
A1 BENCH PRESS 4 x 6@85% 4 x 4@90% 4 x 4@90% 4 x 4@95%
A2 BENT OVER ROW 4x6 4x6 4x4 4x4
B1 INCLINE DB PRESS 4x8 4x8 4x8 4x8
B2 INVERTED ROW* 4 x 7* 4 x 7* 4 x 5* 4 x 5*
C1 BACK SQUAT 4 x 6@85% 4 x 4@90% 4 x 4@90% 4 x 4 @95%
C2 HAMSTRING CURL 4x6 4x6 4x6 4x6
REST PERIODS 150s 150s 150s 150s
*Add weight to Inverted Row
Friday Week 9-12
EXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12
A1 MILITARY PRESS 4 x 6@85% 4 x 4@90% 4 x 4@90% 4 x 4@95%
A2 CHIN UP* 4 x Max 4 x Max 4 x Max 4 x Max
B1 DB SHRUG 4x6 4x6 4x8 4x8
B2 STERNUM PULL** 4 x (x2)** 4 x (x2)** 4 x (x2)** 4 x (x2)**
C1 FRONT SQUAT 4 x 6@85% 4 x 4@90% 4 x 4@90% 4 x 4 @95%
C2 RDL 4x6 4x6 4x6 4x6
REST PERIODS 120s 120s 150s 150s
page 17
BASIC
STRENGTH
BASIC STRENGTH
BASIC STRENGTH AND POWER
After reading this, I suggest you look up Bill Starr and the history of 5 x 5 training. Basic as
it may sound, the results are from those two words yet again- simple and consistent.
There are many variations of Bill Starr routines and his excellent book “The strongest shall
survive” written a year after I was born is still a must read today.
This is one routine that I still use and highly recommend.
Monday – Heavy
A1 Power Cleans - 5 x 5
B1 Bench Press – 5 x 5 then 1 x 10 weight from 3rd set
C1 Back Squat – 5 x 5 then 1 x 10 weight from 3rd set
• Set 1 35% of target
• Set 2 70% of target
• Set 3 80% of target
• Set 4 90% of target
• Set 5 target weight
Wednesday – Light (work up to weight lifted from 3rd set on Monday)
A1 Power Clean – 5 x 5
B1 Incline Bench Press – 5 x 5 (1 x 10 weight from 3rd set)
C1 Back Squat – 5 x 5 / 1 x 10 weight from 3rd set
Friday – Medium (work up to weight lifted from 4th set on Monday)
A1 Power cleans – 5 x 5
B1 Military Press – 5 x 5 1 x 10 weight from 3rd set
C1 Back Squat – 5 x 5 / 1 x 10 weight from 3rd set
Thoughts
Avoid the mistake that I made when I first attempted this (and also from speaking with oth-
ers) by starting off too heavy in your first week after testing!
Reduce that target weight by at least 10kg. Add around 2.5kg per week for the first four
weeks until you hit your max, and then continue until progress stalls.
page 19
BASIC STRENGTH
Avoid the temptation of adding more to a routine that has been around longer than most readers.
The same goes for changing exercise selection. My advice is to keep at it for at least 8 weeks and
then ask yourself what you would actually change?
page 20
BIGGER
FASTER
STRONGER
BIGGER FASTER STRONGeR
BIGGER, FASTER AND STRONGER
Can you really have it all from one training plan? Unless you immerse yourself in it, then you will
never really know!
It’s quite a challenge to really know when to undertake this type of training. Do you wait a year
or do you start after 6 months following a phase of bodyweight and basic strength?
Okay, so rather than look at time, how about your standards in the gym- can you at least do the
following?
• Press Ups x60 without stopping
• Chins x15+ from a dead hang
• Bench Press 1.5 x BW
• Military Press 1 x BW
• Squat x 2 BW
• Deadlift x2 BW
• Power Clean 1 x BW
• Power Snatch .75 x BW
If you can achieve (or close to/all) the above then you will no doubt have spent some time in the
gym environment and therefore ready to undertake pretty much any variant of training.
Now, one of the issues with training specifically for a certain physical attribute is that you can
de-value others in the long run. For example, if you only train for sheer size then this will impact
maximal strength and power. A program focused purely on power will equally reduce overall mus-
cle mass and to some degree strength. In the context of sport, if you are a runner then training
for strength and power will have a positive impact on your sport- mass on the other hand won’t!
Before we delve into programs that include 3 variables- size, strength and power, let’s not get car-
ried away with images of a bodybuilder. Athletic size, strength and power are built over time with
each training cycle merely focusing a little closer on one variable while maintaining others.
You may find that you want to focus more on power and you have just finished a cycle that had a
little more emphasis on strength. Equally that strength could have been a platform for more size.
This is the best part! Finding out what works for you and then continually adjusting after review
(just make sure you review after do).
The following programs work off a 3 week build up and then a de-load week. Following every
de-load week, you can either up the weight and repeat, change exercises, rep range, order- all
dependent on what you want to achieve. The key is to get stuck in, record results, measure your
progress and apply the hammer!
page 22
BIGGER FASTER STRONGeR
The following programs work off a 3 week build up and then a de-load week. Following every
de-load week, you can either up the weight and repeat, change exercises, rep range, order- all
dependent on what you want to achieve. The key is to get stuck in, record results, measure your
progress and apply the hammer!
Never get disheartened with lack of gym time. If you are playing sport then training and compet-
ing will always be a factor. Work and family commitments as well as lack of decent training facili-
ties will all have an impact on how much time you can devote to training and recovery!
2 days per week training
Session 1 (Week 4 use 50% of weights lifted in week 3)
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 HCLP/BJ Combo* 3x3/3 with 75sR 4x4/4 with 75sR 5x4/2 with 75sR 3x3/3 with 75sR
B1 Front Squat (FSQ) 3x6/with 120sR 4x3-3 with 120sR
5x2-2-2 with
3x6/with 120sR
120sR
C1 Weighted GHR (20kg) 3x6/62X0/90sR 4x6/62X0/90sR 4x6/62X0/90sR 3x6/62X0/90sR
D1 Push Press BN** x3 Every 60s for 12 Every 60s for 15 4/4 every 60s/15 Every 60s for 12
D2 Weighted Chins x3 mins mins mins mins
E1 Farmers Walk BW Distance in 4 Distance in 4 Distance in 4 Distance in 2
mins mins mins mins
* Hang Clean Low Pull straight into Broad Jump (3/3 is reps of each)
** BN- Behind Neck
*** Clusters such as 3-3/2-2-2 will be 15s between each cluster of rep
Session 2 (Week 4 use 50% of weights lifted in week 3)
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 Jump Squat 30% 1RM 10x3 with 75sR 10x3 with 75sR 10x3 with 75sR 5x6@BW/75sR
B1 Trap Bar DL*
5x2/4 with 120sR 5x3/6 with 120sR 5x4/8 with 120sR 5x3/6 with 120sR
B2 Heavy KB Swing *
C1 Bench Press
6x8 with 60sR 8x8 with 60sR 8x10 with 60sR 6x6 with 75sR
C2 Bent Over Row
D1 Push Up/Chin BW Lad- 10,8,6,4,2 then 6/3 reps in 12
10-1 10,8,6,4,2
der 1,3,5,7,9 mins**
*B1/B2 Heavy TB DL straight into explosive KB Swing
**Max rounds in the time with minimal rest
page 23
BIGGER FASTER STRONGeR
3 days per week training
You can now look at splitting up the week with the emphasis on lower body day one, upper on the
second and then a combined full body on the third day.
Session 1 (Week 4 use 50% of weights lifted in week 3)
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 Power Clean 5x5/3minR 5x3/3min R 5x1/3min R 5x5/2minR
B1 *Plyo Jumps 27” 5x6/2min R 7x6/2min R 9x6/2min R 3x6/2min R
C1 Back Squat 7,5,3,7,5,3 2minR
5,4,3,5,4,3 3,2,1,3,2,1
5x5/2minR
2minR 2minR
E1 Prowler Push 20m 3 min every 20s 4 min every 20s 5 min every 20s 3 min every 20s
*Plyo Jumps are continual jumps- 6 contacts on each set
Session 2 (Week 4 use 50% of weights lifted in week 3)
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 Push Jerk BN* 5x5/3minR 5x3/3min R 5x1/3min R 5x5/2minR
B1 Air Push Ups** 5x2/4/2min R 5x3/6/2min R 5x1/6/2min R 5x2/4/2min R
C1 Weighted
Chins*** Timed-30 reps with
Timed-30 reps Timed-40 reps Timed-50 reps
bodyweight
C2 Weighted Dips***
D1 Bicep/Shoulder Use the last D1/D2 to work on areas that you want to target- bicep/triceps,
traps and shoulders. No more than 15 minutes of total work.
D2 Tricep/Shoulder
*BN- Behind Neck
** Contrast with vest and bodyweight- 2/4 is 2 reps vest/4 reps bodyweight
** Minimal sets over the time. Weight remains constant over 3/52 period
Session 3 (Week 4 use 50% of weights lifted in week 3)
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 Snatch LPFB* 3x4 2x2/30sR 5x2/30sR 5x1/30sR
4x6/2/2minR
A2 Broad Jump 3x2 2x1/2minR 5x4/2min R 5x1/2min R
B1 FSQ 5x5/30sR 5x3/30sR 5x1/3min R 5x5/2minR
B2 Chins 5xMax/2min R 5xMax/2min R 5xMax/2min R 5x50%/2min R
C1 Bench Press 5x5/30sR 5x3/30sR 5x1/3min R 5x5/2minR
C2 Med Ball Chest Push** 5x3/2min R 5x2/2min R 5x1/2min R 5x50%/2min R
D1 Sprint 20m 3 min every 20s 4 min every 20s 5 min every 20s 3 min every 20s
* Low Pulls From Blocks
** Chest push for height and use whole body to jump- sprint to ball each rep
page 24
BIGGER FASTER STRONGeR
If you wanted to add a fourth day to this plan then I would either look to program in an outdoor-
based session of sprints/prowler work, sled drags or hill reps, for example-
• Prowler Push 20-40 metres Low Handle x20 High Handle x20
• Sled Drags 20m with contrast 20-40m sprint x10-15 reps
• Hill Reps 10x30s, 20x15s, 5x30s and 10x15s
• Rest 2-4 mins as required
Enjoy!
page 25
my
current
plan
MY CURRENT PLAN
MY CURRENT PLAN
This is what I am playing around with at the moment. My training week starts on a Saturday. I
generally have more time over the weekend, especially when Monday is a really busy day at work.
Saturday Power/Strength
A1- Squat Clean Work up to 6 x 1
B2- Snatch/OHS 4 x 2/1
C1- Snatch DL 3 x 3
D1- Combo
• 4 mins Tyre Flip 15s/15s work/rest
• 1 min R
• 4 mins Farmers Walk/SA Burpee Distance/6 reps when drop (continual)
• 1 min R
• 4 mins BWARD/FWARD Sled Drag 30s/30s
Sunday (Strength/HT)
A1- Log Press 6 x 2
B1- Weighted Chins 6 x 2
C1- HSPU 4 x Max
C2- Rope Climb 4 x 4
D1- Press Ups x200
D2- Inverted Row x100
D3- BW Squats x300
Finisher- Ski-Erg/KB Swing 250m/20 swings x3-6 sets nil rest
Monday (Recovery)
Active recovery- Sauna and Cold Shower 20 minutes duration
Tuesday (Power Endurance)
A1- HCLP x6
A2- FSQ x6
A3- SA Burpee 2 mins of 10s/10s
5 sets with 2 min R
B1- Air Push Ups x3
B2- Push Press x6
B3- Ski-Erg 2 mins 20s/20s
5 sets with 2 min R
page 27
MY CURRENT PLAN
C1- Vest Box Jump x3
C2- Deadlift x6
C3- KB Swing x9
10 sets with 60s R
Wednesday (Recovery)
Row/Run or Bike 5,000m at easy pace then 30 minutes on SMR.
I alternate the exercise depending on how I feel at the time.
Thursday (Strength)
A1- Bench Press 5 x 5
B2- Back Squat 5 x 5
C1- Deadlift 5 x 3
Friday (Challenge Day)
I leave this day open for my Friday F*cked Up Challenges or No Excuses workouts that I write for
my column on Men’s Fitness.
FFUC- http://www.ironmacfitness.com/20-tonne-mac-attack/
No Excuses - http://www.mensfitness.co.uk/exercise/other/8782/no_excuses_workout_3.html
page 28
MY CURRENT PLAN
Final thoughts…
Stop reading, get into the gym, work hard, record results, measure progress, adapt if required and
then get back into the gym and repeat the cycle.
Always respect your body and give it what it needs. Drinking enough water, eating a clean diet
and supplementing with the best products available will ensure your hard work in the gym is re-
warded with a machine that is a mirror to everything you do.
I will leave you with this thought-
“Never underestimate your small goals of adding .5kg to the bar; shaving 1s off your time; stick-
ing with the diet when others around you eat like s**t. They have a massive effect on the person
who sits in second place thinking about what they should have done”
Andy McKenzie ASCC
www.ironmacfitness.com
page 29
