Post on 18-Sep-2020
transcript
MEN’SSTRENGTHBUILD MUSCLE, BURN FAT, AND GET RIPPED
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 2
ABOUT OPEXLiving Larger inspires you to pursue your passions. You deserve a gym where your goals are met with the same excitement, expertise, and fulfillment from your coach. A coach can’t claim they’re great. A coach needs to prove their worth to you in the form of YOUR results. When coaches guide their clients to long term success, they feel the same enjoyment that you do. With your success in mind, OPEX designed a professional coaching system where everybody MUST WIN.
Success comes when you and those around you progress. It is through that success that OPEX’s purpose was born –“To inspire people to live larger lives.” We live that purpose daily through the coreidea of TEACH.LEARN.MOVE.CREATE.
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 3
From the moment you enter an OPEX facility, you immediately understand that your best interests align with your coach’s as well as the gym’s. By graduating the world-renown OPEX Coaching Certificate Program – CCP – your coach has the tools necessary to support you both inside and outside of the gym. But, on top of your coach’s education, every OPEX Gym goes through a rigorous 6-month program where they implement a customized client experience built on:
1. Consultation
2. Assessment
3. Program Design
4. Nutrition
Your coach designs your entire fitness experience based on your assessment and consultation. With your results in mind, your coach creates an individual program and nutrition plan that will get you results for decades!
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 4
ABOUT THIS TRAINING PROGRAMWe're going to show you how we built a program for one of our clients, Jim, based on his consults and assessment. In this document you'll see how his OPEX Coach approached each step of building his fitness program: consult, assessment, nutrition and program design. You'll see his exact training program that allowed him to gain strength and burn fat. Enjoy!
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 5
CONSULTATIONWhen you recognize and live your values and priorities, you will reach your fitness goals far more often.
One of the most important areas that Jim’s coach worked with him on initially was helping him recognize that if strength was his priority, he needed to REMOVE training volume. It took Jim awhile to understand, but with consistent consultations, his coach got him to see – and FEEL – that less really was more.
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 6
ASSESSMENTIf you don’t know where you are TODAY, you cannot properly build a plan that has a realistic chance of success now or into the future. Through a thorough assessment, Jim’s coach identified that his body wasn’t naturally inclined to build strength. The “BMW” assessment also found:
• Body: Jim carried body fat in the midsection, which can be correlated to stress.
• Move: His upper body pulling was dominant over his pressing.
• Work: Jim responded better on lower volume (1’s, 2’s, and 3’s for rep counts vs 8’s, 9’s, 10’s). Jim was also highly aerobic vs powerful.
In order to build strength, Jim would dial in all areas of life.
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 7
NUTRITIONNutrition is one of the foundations of a great fitness program. If you create the right foundation for your body to “grow,” your results accelerate and you realize your goals.
Through a thorough intake process, Jim tracked his nutrition for a few days before receiving feedback from his coach. The log indicated that Jim was inconsistent with meal timing. He was inclined to eat a lot at one sitting and then go long hours without eating. His coach noted that he needed to increase protein and decrease his sugar intake. Before getting macros, Jim’s coach ensured he was hitting the Basic Lifestyle Guidelines (the BLG’s).
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 8
1. Drink exactly 60% of your BWT in ounces of onlywater as a liquid per day as a base support
2. Go to bed and get up the same time everyday – 8.5 hours is the magic number of dark,uninterrupted sleep
3. Blood flow is the master of recovery – do it dailyand frequently – move to recover! – preferablyoutside for sun exposure on eyes and skin
4. Every time you eat that is a 50 hour investmentfor energy, training and recovery – choose fuelswisely
5. Sit down, 5 deep breaths before, and chew 30times per bite when eating – eat with others,NOT electronics
6. Know why you are doing what you are doing
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 9
Once he was consistent on meeting them, his coach provided him with the following macros to hit.
• 220g protein
• 185g carbs
• 100g fat
These guidelines shaped the way Jim approached each day and lead him to the success he saw in the gym.
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 10
WHAT THIS MEANS FOR YOUWhat we hope you gain from Jim’s training guide is that his journey wasn’t a magic pill and it wasn’t him beating himself into the ground. It was Jim and his coach consistently measuring, testing, and refining his plan. Your long term results are never a straight line. They will move up and down, but the key is to consistently trend higher and enjoy the ride. Jim enjoyed the training process again and, as stress came off from his training, his body responded with strength gains! Through this process, Jim dropped 6% body fat, put 75lbs on his deadlift, and remembered why he began training in the first place.
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 11
WEEK ONEMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Hill Runs:30 sec sprint - steep incline.Walk down 3 min recovery.
Repeat 8 times(Rest 8 min b/t sets 4 and 5 and perform a tabata push up low score in thattime)
A1. Dead LiftCluster @11X1; 1.1.1.1.1 x 5; Rest 3 min
A2. Close GripBench Press @ 30X0; 3-5 x 5;Rest 3 min
+3 sets:15 unbroken power clean - you choose
10 sec rest
20 clap push ups
Rest 3 min
A1. Back Squat @30X0; 5,4,3,2,1; Rest 3 min
A2. Medium GripPronated CTB Chin Ups @ 31X0; 2-3 x 5;Rest 3 min
+5 sets:20 unbroken CTB chin ups
40 squats
Rest 3 min
RESTDAY
Row 1K
Post avg watts divided by BWT in # as score, not time
(i.e. 340/170# = 2.0 as score)
Clean and Jerk - find your 1RM
RESTDAY
PROGRAM DESIGN
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 12
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
10 min - muscle up skill work
5 sets @ high effort: 15 burpees
20 unbroken chin ups
25 GHD Sit ups
Rest 2 min - add 30 sec to rest time b/t sets/set
3 sets:Power Clean - 5 touch and go repsRest 10 sec
Row 20 sec @ 95% effortRest 3 min
A1. Dead Lift @12X1; 3,3,2,2,1; Rest 3 min
A2. Dips @ 30X0;2,2,2,2,2; Rest 3 min
B. BB AlternatingForward Lunges @20X0; 6-8/leg x 4;Rest 90 sec
For time:15 snatch - 135#/95#
15 HSPU - handselevated 2” off ground
15 L Pull ups
15 HSPU - hands elevated 2” off ground
15 snatch - 135#/95#
RESTDAY
10 min - muscle up practice (work on portion you need most work at)
5 sets:On a 2 minutecountdown timer perform 10 burpees 1st and run 400 m 2nd within the 2 minutes.
Rest 10 min
+4x [4 sets of 5 toes to bar/set]; Rest b/t sets of 5minimally and EXACTLY45 sec b/t sets(80 toes to bar total)
A. Split Jerk - findyour 1RM
B. AMRAP ChinUps - 5 sets; Rest5 min b/t setsadd total in # ofhighest jerk tohighest # of repsin chin ups asscore
(i.e. 265 + 55 = 320 as score)
RESTDAY
WEEK TWO
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 13
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
10 min HSPU practice (alone, rings, E-ROM..)
5 sets @ full effort:25 unbroken wall balls - 20#/12# to 10 ft
20 hang power clean - 105#/80#
15 KBS - 2/1.5 pd
Rest 2:30 b/t sets EXACTLY
A1. Push Press/Push Jerk - 2.2 x 5; Rest 3 min
A2. HorizontalRing Rows @ 2020; amrap x 5; Rest 3 min (feet elevated to height of rings)
10,9,8,7,6,5,4,3,2,1 rep rounds: DipsGH Raises (take exactly 8 breaths b/ t movements)+100 GHD Sit Ups for time - 2 hands overhead
3 rounds for time: Dead Lift x 21 - 185#/ 135#
50 Double Unders
RESTDAY
“OPT 3”completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps
3 reps of T-Line drill @ high effort: rest 2 min x 3 Rest 3 min
5 sets:Power Clean - 3 heavy rest 0 secSprint 20 m accelerating to 80%Rest 3 min
5 sets of 6 strongman med ball tossRest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets
(work on as high as possible and as much speed through hips as you can)
RESTDAY
WEEK THREE
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 14
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A. OHS @ 3011;3,3,3;Rest 3 min(keep @ 80%effort)
B. Dips @ 3011;6,4,2;Rest 3 min
C. Run 800 m @80% x 1
A. 3 positionHang PowerClean; high, midthigh, knee cap;1.1.1 x 3;Rest 2 min (80%effort)
B. 10 CTB chinups; Rest 60 secx 5
C. Row 100 m@ 100%;Rest 90 sec x 3
10,9,8,7,6,5,4,3,2,1 rep rounds: DipsGH Raises (take exactly 8 breaths b/ t movements)+100 GHD Sit Ups for time - 2 hands overhead
For Time:12-9-6 ofSquat Clean -155#/105# MuscleUps
RESTDAY
A. Split Jerk fromrack - 1,1,1,1,1,1,1;Rest 4 min
(after completing your last set of 1 for the split jerk, immediately turn a timer on for 3 minutes and perform as many burpees as you can; jump to touch an object 12” above max reach at top)
5 rounds for time: 25 unbroken wall balls - 20/14# to 10ft
10 unbroken CTB chin ups
RESTDAY
WEEK FOUR
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 15
You can achieve the same results that Jim enjoyed! A program should suit YOU. It shouldn’t be a template. It shouldn’t be built for somebody else. When your program is customized, your results will last a lifetime.
When you have a professional to work with, you will be more likely to achieve those key milestones that you demand of yourself. When you combine a great coach and a superb environment, you will see your progress improve even faster.
You need somebody in your corner to fight with you and that is what your OPEX coach will do.
Want to Change Your Life for the Better?
Start with your OWN FREE Consult.
CONCLUSION
REQUEST A FREE CONSULT
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 16
BS – Back Squat
FS – Front Squat
AS – Air Squat
SC – Full Squat – Clean
SS – Full Squat – Snatch
TC – Tall Clean
TS – Tall Snatch
Snatch – Either power or squat variation if this movement is written out in its entirety
Clean – Either power or squat variation if this movement is written out in its entirety
RFESS – Rear Foot Elevated Split Squat
FRWL – Front Rack Walking Lunge
WL – Walking Lunge
BB Lunge – Back Rack Barbell Lunge
DB WL – Dumbbell Walking Lunge
SC Thrusters – Squat Clean Thruster
LBBS – Low Bar Back Squat
WB – Wall Ball
SQUATS BENDINGDL – Dead Lift
PC – Power Clean
PS – Power Snatch
GM – Good Morning
RDL – Romanian Deadlift
SDL – Sumo Deadlift
GH Back Ext. – GHD Back Extension
GH Sit Up – Glute Ham Sit Up
GHR – Glute Ham Raise
KBS – Kettlebell Swing (American unless designated otherwise)
KB – Kettlebell
CC – Continental Clean
Pd – Pood
TTB – Toes to Bar
KTE – Knee to Elbow
S2S – Stone to Shoulder
G2OH – Ground to Overhead
ABBREVIATION GUIDE
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 17
PULLING
PUSHING
CU – Chin Up
Pro – Pronated – Palms Out
Sup – Supinated – Palms Facing
WCU – Weighted Chin Up
MU – Muscle Up
Bar MU – Bar Muscle Up Burpee
MU – Burpee Muscle Up
CTB CU – Chest to Bar Chin Up
COVP – Chin Over Vertical Plane
RC – Rope Climb
UR – Upright Row
WW – Wall Walk
HSPU – Handstand Push Up
pHSPU – Paralette Hang Stand Push Up
dHSPU – Deficit Hang Stand Push Up
HRPU – Hand Release Push Up
Press – Strict Vertical Press
PP – Push Press
PJ – Push Jerk
SJ – Split Jerk
CGBP – Close Grip Bench Press
DB Chest Press – Dumbbell Chest Press
SA DB Press – Single Arm DB Press
FW – Farmer Walk
SA OH DB Carry – Single Arm Overhead Dumbbell Carry
WC – Waiter Walk
TGU – Turkish Get Up
YW – Yoke Walk
XC – Cross Carry
CARRY
CYCLICALVC – Versa Climb
AD – Air Dyne
AB – Assault Bike
W – Watts
Cals – Calories
rpm – Revolutions Per Minute
JUMPINGBJ – Box Jump
BBJ – Burpee Box Jump
NPUB – No Push Up Burpee
NPUBBJ – No Push Up Burpee Box Jump
MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 18
MISCRTW – Round the World
BWT – Bodyweight
BTN – Behind the Neck
WG – Wide Grip
FG – Fat Grips
FR – Front Rack
BB – Barbell
HR – Hand Release
AxB – Axle Bar
seg – Segmented
hlt - Halting
Tng – Touch n Go
aer – Aerobic
wtd – Weighted
Amrap– As Many Reps as Possible
Amsap – As Many Seconds as Possible
Emom – Every Minute on the Minute
sec – Seconds
min – Minute
RFT – Rounds for Time
b/t – Between
alt – Alternating
kg – Kilogram
AFAP – As Fast As Possible
(+ -) – Rest as Needed