Mos Main Manual

www.manofsteelchallenge.com Copyright , Man of Steel Challenge, All Rights Reserved

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MAN OF STEEL Zach Even-Esh / Jim Smith


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MAN OF STEEL Jim Smith, CSCS / Zach Even-Esh

Copyright 2010, All Rights Reserved

Underground Strength Coach, LLC / The Diesel Crew, LLC

All rights reserved. No part of this e-book, video or DVD may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jim Smith or Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Each download is recorded. Fines start at $150,000 and include a possible prison sentence upon conviction.


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Man of Steel The Ultimate System for Developing Steel Forged Strong As Hell, Ripped Muscles

Copyright 2010, The Diesel Crew, LLC & Underground Strength, LLC

All Rights Reserved.

Published in the United States by:

The Diesel Crew, LLC

P.O. Box 806, Wyalusing, PA 18853

Underground Strength, LLC

160 Talmadge Rd. Unit D, Edison, NJ 08817

Email:

Smitty - [email protected]

Zach - [email protected]

Websites:

www.DieselCrew.com

www.zacheven-esh.com

Authors:

Jim Smith

Zach Even-Esh


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Disclaimer:

You must get your physicians approval before beginning this exercise program. These

recommendations are not medical guidelines but are for educational purposes only. You must

consult your physician prior to starting this program or if you have any medical condition or

injury that contraindicates physical activity. This program is designed for healthy individuals 18

years and older only.

The information in this manual is meant to supplement, not replace, proper exercise training. All

forms of exercise pose some inherent risks. The editors and publishers advise readers to take

full responsibility for their safety and know their limits. Before practicing the exercises in this

manual, be sure that your equipment is well-maintained, and do not take risks beyond your

level of experience, aptitude, training and fitness. The exercises and dietary programs in this

book are not intended as a substitute for any exercise routine or treatment or dietary regimen

that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any

medications, you must talk to your physician before starting any exercise program, including

Accelerated Muscular Development. If you experience any lightheadedness, dizziness, or

shortness of breath while exercising, stop the movement and consult a physician.

Dont perform any exercise unless you have been shown the proper technique by a certified

personal trainer or certified strength and conditioning specialist. Always ask for instruction and

assistance when lifting. Dont perform any exercise without proper instruction. Always do a

warm-up prior to strength training and interval training.

You must have a complete physical examination if you are sedentary, if you have high

cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years

old. Please discuss all nutritional changes with your physician or a registered dietician. If your

physician recommends that you dont use Accelerated Muscular Development, please follow


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Waiver and Release of Liability:

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL OR DVD)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND /

OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL 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 MANUAL AND TO THE MAXIMUM EXTENT

ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST

THE DIESEL CREW, LLC, JIM SMITH, ZACH EVEN-ESH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY

THE DIESEL CREW, LLC OR UNDERGROUNDSTRENGTHCOACH, LLC.), 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 MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY

WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as

an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength

and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physicians approval before

beginning this or any other exercise program.


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Table of Contents

SECTION I: MOS INTRODUCTION Shocking Truth ...................................................................................... 9

Introduction ........................................................................................ 10

How Strength is Built? ......................................................................... 11

What is the Man of Steel Challenge? ..................................................... 13

The Man of Steel Layout ...................................................................... 14

SECTION II: MOS OVERVIEW Man of Steel Week 1 ......................................................................... 17

Man of Steel Week 2 ......................................................................... 18

Man of Steel Week 3 ......................................................................... 20

Man of Steel Week 4 ......................................................................... 21

Man of Steel Week 5 ......................................................................... 23

Man of Steel Week 6 ......................................................................... 25

Man of Steel Week 7 ......................................................................... 27

Man of Steel Week 8 ......................................................................... 29

Man of Steel Week 9 ......................................................................... 31

Man of Steel Week 10 ....................................................................... 33

Man of Steel Week 11 ....................................................................... 34

Man of Steel Week 12 ....................................................................... 35

Man of Steel Week 13 ....................................................................... 37

SECTION III: MOS WORKOUTS Man of Steel Workouts ......................................................................... 38

SECTION IV: REFERENCE Other Products from the Authors .......................................................... 52


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WARNING Shocking Truth Below


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The Shocking Truth

The one shocking secret the gurus dont want to tell you is

If you want to gain muscle, lose weight and get ripped - it takes hard work. They want

you to believe there is a secret or an easy way out. I am here to tell you anything

worth achieving is worth working hard for. And you will have to work hard if you want

to build muscle and reach your goals. Youre gonna have to Earn It.

You have to be serious about changing your life and you have to be consistent; day in

and day out. Consistency is the key.

95% of other men will NOT make it past the first 2 weeks of this course, let

alone finish The MOS. We expect YOU to be different.


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First and foremost...Thank you for investing in The Man of Steel Challenge. This innovative 12 week guide to changing your workouts and your life forever is unlike

any program you have ever experienced before. Feel free to hit it AGAIN if you

complete ALL 12 weeks with any changes you see fit as you learn more about your

mind and body through this challenge.

Strength training is a way of life and for BOTH of us, it has been a 20 + year journey.

NO lay offs, vacations, time away or any excuses. Over 2 decades from each of us, in

the trenches, and now YOU can benefit from our expertise.

Both of us have dedicated our lives to training and helping others and this passion has

brought us success AND respect. Weve combined our efforts to create this one-of-a-

kind system to challenge even the most seasoned fitness enthusiast, athlete or non

athlete. What you have here is anything but your run of the mill, cookie cutter program.

We recommend that you track your progress from beginning to end. Here our

recommended methods:

1) Photographs: Take photos every 30 days starting on Day 1. The photos are best

when taken first thing in the morning, in the same place, same lighting and same

clothing. Take photos of your front, back and side as well as a few posing shots.

2) Scale: If youre goal is fat loss your weight will change. Some see drastic weight

loss others gain weight while others remain virtually unchanged. Your body mass will

change though, with regards to how much muscle and fat you carry. You can expect

a loss of fat and a dramatic gain in muscle.

3) Journal: Record your nutrition, daily energy levels and how you feel on a daily

basis. This allows you to see what is or is not working and you can make slight

changes accordingly. The Journal is one of the most underused, undervalued and


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overlooked success tools and you should make it happen. All you need is a small

notebook and a pen.

How is Strength and Muscle Built?

It is built with hard work, consistency and time under the bar. Hard work is tough to

define, but lets be honest, we BOTH know that Hard Work wont allow you any time to

check your hair in the mirror, text your buddies or hang out with friends.

Youre in the gym to attack, get the job done and get out. Anything more is a waste of

time.

There is no substitute for hard work, regardless of what the TV commercials and

magazines tell you.

Were not talking about using machines, doing tricep kick backs or purchasing the latest

fitness gadget on TV. Were talking about grinding through workouts with barbells,

dumbbells, kettlebells, calesthenics, bodyweight exercises and real world training.

With each workout and as you progress through the weeks, you must increase the

intensity. Intensity can be measured in sets, reps, speed of movement, rest periods

and load (ie. amount of weight lifted).

If you increase the intensity, youre body will

adapt. It is that simple. If you lift more

weight, you will get stronger. If you increase

your sets and reps, you will become

conditioned and add muscle. In a nut shell,

you need to break records as often as possible

during your workouts and you must use the

right exercises.


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Your workouts have to include compound, multi-joint exercises like:

Power Clean & Press

Bench Press

Military Press

Deadlifts

Back Squats

Front Squats

Pull-ups

Chin-ups

These are the exercises (and their variations) that give you the most bang for your

buck. The MOS challenge is built on these exercises and they will help build YOU into a

Man of Steel.

We also included a solid template for the workouts. It includes a good

warm-up, rehab exercises and these core exercises. Do NOT skip the warm up,

core and prehab / rehab movements no matter how busy you may be. If you arent

healthy your workouts will be compromised.

As you progress, you can substitute various implements for the conventional barbell

(BB) and dumbbell (DB) exercises. For example towels, axles, sandbags can be

substituted for barbells and kettlebells (KB) can be substituted for dumbbells.

This is completely your choice, but, our recommendation is to go through ALL 12 weeks

as outlined. If you decide to return to the program again yet want to use some of the

odd objects or more weight; go for it.


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What is the Man of Steel Challenge?

The Man of Steel Challenge (MOS) was created for the rare and few individuals who

wanted to change their life and stand out in a crowd. For a rare breed of fitness

enthusiasts and risk takers that want to be WELL above average. The MOS Challenge is

for those who want to take on a challenge that many would not complete.

As you progress through each workout, each challenge and each week of The MOS

Challenge, you will begin to realize that The Man of Steel Challenge is a journey, not a

finite quest. Each time you complete the challenge, you can go to the next level.

One way to do this is to add weight to the primary and supplemental exercises in each

workout or each MOS weekly challenge. Each time you complete one level you will

advance to another MOS level, both physically and mentally.

MOS Level Primary Exercises

Man of Steel Challenge

Level 1 (MOS1)

Primary / Supplemental Exercises / Weekly Challenge

Upper Body Movement Starting Weight

Lower Body Movement Starting Weight


Level 2 (MOS2)


Upper Body Movement Starting Weight + 5 lbs

Lower Body Movement Starting Weight + 10 lbs


Level 3 (MOS3)





Level 4 (MOS4)





Level 5 (MOS5)




MOS Levels of Progression (Table)


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As the challenge continues onward and upward you will continue your quest. The quest

to be different and stand above the rest. To do so you must dominate and conquer

each workout and each challenge of the week. NO excuses.

The Man of Steel Challenge Layout

The MOS challenge is setup in weekly workouts with a challenge of the week. Over the

course of 13 weeks, the workouts and challenges get harder and harder. Each week

you will focus on a different training methodology. One week might focus on dumbbells

and the next week could focus on combining several different implements.

Here is how the Man of Steel Challenge is structured:

Week 1 Workout: Soft Tissue / Warm-up

Challenge: 100 burpees under 15 minutes

Week 2 Workout: Bodyweight Training

Challenge: 50 pull-ups under 10 minutes

Week 3 Workout: Dumbbell Training

Challenge: DB Lunges with 20% of BW, 100 yards under 3 minutes

Week 4 Workout: Barbell Training

Challenge: 40 Clean & Press with 50% of BW under 5 minutes

Week 5 Workout: Fusion Workout 1

Challenge: Deadlift with 80% of your 1RM, one rep per minute for 30 minutes


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Week 6 Workout: Kettlebell Training

Challenge: Double KB Clean, Squat & Press x 50 Reps Under 8 Minutes (Under 200 lb Male use 36 lbs, Over 200 lb Male use 44 lbs)

Week 7 Workout: Grip Training

Challenge: COC (Captain of Crush) Trainer or #1 Gripper x 50 ea. hand Under 4 minutes

Week 8 Workout: Superhero Workout 1

Challenge: DB or KB Farmer Walk 40% Bodyweight in ea. hand x 400 meters Under 5 Minutes

Week 9 Workout: Fusion Workout 2

Challenge: BB Floor Press 75 % Bodyweight x 25 Reps Under 5 Minutes


Challenge: BB Squat x Bodyweight x 25 Reps Under 5 Minutes


Challenge: Bear Crawl x 400 Meters Under 4 Minutes

Week 12 Workout: Top Rehab Exercises

Challenge: Burpee into Pull-up 50 reps in 10 minutes

Week 13 Workout: Gymnastic Ring Training

Challenge: 50 Ring Dips Under 6 Minutes or 75 Regular Dips


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MAN OF STEEL OVERVIEW


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MOS - Week 1

Soft-tissue / Warm-up

In Week 1 we discuss the importance of a quality, thorough

warm-up. The MOS warm-up includes self-myofascial

release (SMR) or in simple terms, exercises to break down

scar tissue in the muscles and prep the body to be more

supple for training, as well as movements that prepare the

body for battle. You cant just walk into the gym and start

moving heavy weights without a thorough warm up. Youll

be setting yourself up for injury. You have to increase your body temperature and

charge the central nervous system (CNS) so that when you hit your first set youre

ready to go both physically and mentally. In a nut shell, NEVER skip the warm up.

Exercises of the Week

Soft-Tissue / Warm-up ExercisesMedicineBallRolling InvertedRows

MedicineBallRolling+BodyweightMovements

InvertedScapularRetractions

HamstringStretch FacePulls

Striders BandPullAparts

LungeandReach MultipleAngleBandPullAparts

GluteStretch ShoulderTractioning

Pushups ShoulderMobilityTwists

ReverseInchWorm PushupsPlus


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MOS - Week 2

Bodyweight Training

Bodyweight exercises, calisthenics and

gymnastic movements start as a child

when youre running around at the park,

playing various sports and just playing

outside, you just never realized how

effective all your playing was.

As we grow older, we lose this free

movement (aka playing) and our bodies

start to get locked up and inflexible. A

good workout program should re-introduce these movements to help you move better

and feel better in your everyday life. It will also improve your performance in the gym

or on the playing field.

The bodyweight movements can be performed anywhere so if youre away on business

or for any other reason, you can always revert back to your week of Bodyweight

workouts and get a kick ass workout in. NO excuses.


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Bodyweight Exercises

SquatJumps ReverseLunges

LungeJumps InvertedRows

InvertedSidetoSideRows Pullups

BeyondtheRangePushups PullupsMultipleGrips

BandAssistedPullups Planks

MountainClimberPlanks


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MOS - Week 3

Dumbbell Training

Dumbbell training, unlike conventional barbell

training, will force your body to brace and

improve your balance. You can also turn

your hands, elbows, shoulder joints into more

favorable positions to avoid uncomfortable

positions that perhaps you are unable to

move in with a barbell which locks you into a

fixed position.

You can still train extremely heavy with dumbbells and if youre training at home, they

are very space efficient and can be stored in a corner, against a wall, under a bed, etc.


Dumbbell Exercises

DBClean DBClean&Press

DBClean&PushPress DBSnatch

DBFloorPress DBOneArmFloorPress

DBAlternatingFloorPress DBDeadlift

DBStepups DBWalkingLunges

DBFarmersWalks DBRomanianDeadlifts(RDL's)

DBSumoRDL's DBOverheadFarmersWalk


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MOS - Week 4

Barbell Training

Heavy barbell training will put on slabs of muscle. The

Barbell has and always will be the KING of the weight room.

The movements youll be performing with a Barbell will likely

get you some strange looks at the gym as well as cry baby

personal trainers telling you that youll hurt yourself and

you should go back to sitting on a machine while watching

TV.

DONT listen to them. Packing on muscle will come

faster than a run away freight train if you stick to our

program as prescribed.

On the flip side, it is easy to get carried away and focus on moving a heavier barbell

with less than optimal form. Always stick to technique first and intensity right behind.

Do not compromise technique for more weight.


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Barbell Exercises

FullSquats SumoDeadlifts

ConventionalDeadlifts BenchPress

PowerClean&Press MilitaryPress

FloorPress SuitcaseDeadlift

Landmine LockedKneeUps

SprinterSitups


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MOS - Week 5

Fusion Workout

The Fusion Workout is a powerful combination of exercises

that define the MOS challenge. This is where we blend

various tools and methods to develop a blend of strength,

muscle, speed, athleticism and conditioning.

This is the style of training that will REALLY push your mind

and body to the limit as well as stoking your metabolism.

Weve built your foundation with the bodyweight, barbell and

dumbbell basics, well, now its time to start pushing the

envelope. Make sure you continue to track your progress with

photos, BIG changes are gonna start happening during this

time.

Also, as you move through the Fusion workout, make sure you keep your intensity on

10. You will be hitting some serious exercises and each one requires your complete

focus and attention. Remember, form breaks down under fatigue.

So you have to focus on form to ensure you get the most out of each exercise.


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Fusion Workout Exercises

BarbellClean&Press

Burpee+Pullup

Dips

TowelDBCurls

BodyweightWalkouts


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MOS - Week 6

Kettlebell Training

Kettlebell training will take your training and body to a

new level. With its offset center of mass (COM) and it

versatility, kettlebells are one of the essential and

most effective muscle building, strength building and

fat burning weapons in your toolbox. The cool thing

about kettlebells is that you can flow from one

exercise to the other without stopping. Coordination,

conditioning, power endurance and savage grip

strength is developed with kettlebells.

If youve ever found yourself bored of using barbells

and dumbbells then you can expect Kettlebells to

ignite new fire and results into your program. Ive seen Kettlebells in every commercial

health club and gym Ive come across so there should be NO problem getting them into

your MOS workouts.

If you train at home and want to pick up some Kettlebells simply click HERE.


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Kettlebell Exercises

KBSwings KBCleans

KBPress KBClean&Press

KBClean&PushPress KBGobletSquat

DoubleKBClean&Squat DoubleKBClean/Squat/Press

RenegadeRows


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MOS - Week 7

Grip Training

The five components of Grip: crush, pinch,

support, wrist postures and hand health must be

regularly incorporated into your workout.

Strong hands define the man and everything you do in

the gym is dependent upon your grip strength.

Weak Hands = Weak Man

Holding a heavy barbell or doing high rep kettlebell

swings cant be done without serious levels of grip

strength. If your hands are weak you are limiting your

true potential to gain muscle and strength.

Dont treat your grip workouts as a small side show, instead, attack them aggressively

at the end of your workouts and watch the positive impact it will have in ALL other

areas of your workouts. Not to mention, its damn cool having a pair of jacked up

forearms showing when youre out and about wearing a T Shirt. Your added grip

training will also have a positive effect on making your biceps bigger. You can expect to

start stretching those shirt sleeves soon enough!


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Grip Exercises

PlatePinch 2HandPlatePinch

DynamicPlatePinch AroundtheWorlds

DBHexHolds DynamicHexHolds

NoSetGripperCloses HeavyRackHolds

PlateCrushes HangingKneeRaise


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MOS - Week 8

Superhero Workout

The Superhero Workout is going to challenge you physically and mentally to a whole new level. Youll

be using advanced strength and muscle building

movements to shock your body into new gains of

strength and muscle.

Im sure the other leg extension fans who spend half

their workout on their cell phone will be shocked as

well. These workouts also allow you to display your

prowess and ability to dominate the gym with your

newfound strength.

Movements such as the 1 Arm DB Bench were

inspired by Coach Ethan Reeve, who is currently The Head S & C Coach at Wake Forest.

He told me stories of some of his guys performing the one arm DB Bench with

Dumbbells weighing 150-170 lbs for sets of 10 reps! THAT should motivate you to push

for heavy weight AND high reps on this exercise!

Other exercises such as The BB Burpee + Push Up + Clean & Press were derived from

workouts we put together for our combat athletes.

Your strength and muscle will skyrocket and this the time when YOU truly

begin feeling like a Man of Steel!


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Superhero Workout Exercises

Burpee/Pushup/Power/Clean

OneArmDBFlatBench

OneArmDBRows

FarmersWalks

TabataJumpRopes

HangingLegRaises


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MOS - Week 9

Fusion Workout 2

Your second Fusion Workout is again

stepping up the intensity. Combining

several different movements, this full

body workout will be your first

workout of the week.

This Fusion Workout is a unique

blend of powerlifting movements,

conditioning and calisthenics and of

course a NASTY Kettlebell complex, guaranteed to smoke you!

If you wanna see more results with leaning out in connection with these workouts, I

suggest you monitor your carb intake. Lower your consumption of carbs and replace

them with salads, unlimited green veggies and some fruits.

Your proteins should be derived from lean meat sources such as various fish, steak,

chicken, turkey, etc unless you are a vegetarian or vegan.


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Fusion Workout 2 Exercises

SumoDeadlifts

BarbellFloorPress

KBClean/Squat/Press VariousPresses(Alt,Dbl,SeeSaw)

InvertedBodyweightRows

MedicineBallMountainClimbers/Pushups

WindshieldWipers


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MOS - Week 10

Superhero Workout 2

Superhero Workout # 2 is jam packed

with some of the most serious muscle and

strength building movements known to

mankind! You WILL be sore from these

workouts so on your off days we

suggest you perform the warm up to put

blood back in the muscle and help

alleviate some soreness.

Dont be afraid to treat yourself well by

getting a massage, and / or using a hot tub and sauna for short periods of time, all of

which aid in recovery. If you recover better from workout you will get stronger and

more muscular. Dont take your rest lightly. If you can sleep 8 hours ea. night, do it! If

you can sneak a nap in here and there, do it!


Superhero Workout 2 Exercises

BarbellClean&Press BarbellDeadlifts

BarbellSquat OverheadMedicineBallSlams

BarbellBackwardLunge OverheadRotationalMedicineBallSlams

BarbellBentOverRows BarbellShrugs


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MOS - Week 11

Superhero Workout 3

This weeks Superhero Workout is jam packed with athletic movements, animal

based movements and power movements. On paper, these workouts might look easy,

but those are the workouts you gotta watch out for :)

Training for athleticism works your entire body as opposed to sitting on machines,

isolating muscles and not engaging your body as a unit. These workouts will likely

shock your muscles into new growth and fat loss, and, they may also shock those in the

gym.

Prepare to get kicked out of your gym soon enough :)


Superhero Workout 3 Exercises

PlyometricJumps/Hops

BearCrawls

DBChainDBSnatch/DBPushPress/DBClean&Press

SplitStanceRotationalMedicineBallThrows

StraightLegOverheadSitups


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MOS - Week 12

Top Rehab Exercises

Many programs forget one of the most

important components; the rehab exercises.

These are the movements that keep you

healthy and balanced. It is this musculature

balance and activation of the small muscle

groups that allow you to train with each

week and to perform at a high level in life

and or the playing field.

The way I explain this to my clients is that if youre not healthy youre worth very little.

Ive had times where my lower back was injured to the point that changing diapers was

extremely painful. For me, this was an extreme interference with my daily life and BIG

injuries are what force you to look back and reevaluate what is most important.

Your health is MOST important. Dont fear taking a light week of training here and there

and focusing on the outlined prehab / rehab drills and using only bodyweight exercises.


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Top Rehab Exercises

HipFlexorStretch LyingKneeRotations

LyingHipCrossovers GluteBridges

OneLegGluteBridges Supermans

Birddogs RotatorY

RotatorT RotatorW

RotatorL RotatorL+Rotation

PushupsPlus Figure8Walks

TKE'sVariation1 TKE's Variation2

QuadFlexes+KneeExtension Ankle BandedEversion/Inversion


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MOS - Week 13 BONUS WEEK

Gymnastic Ring Training

Gymnastics rings are another versatile training

tool, one which you can take with you to the

gym if they dont have them available, or, use

them for your playground workouts. If youre a

member of a local gym its a great idea to take a

day of training outdoors using just your

bodyweight and natural surroundings.

Set up your rings and mix in other animal movements such as sprints, bear crawls,

jumps on and over obstacles or park benches. The rings will give your upper body and

core a workout unlike any other training tool. They are also a great tool to bring with

you while on vacation or traveling as you can fit them in a small bag easily.


Gymnastic Ring Training

Pushups Flyes

PikeUps/RollOuts FacePull/Scarecrows

PikeUps+Pushups ReclineRows

Dips TricepExtensions

Curls ReverseCurls

AlternatingLegLifts/KneeUps PullupVariation 1and2


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MAN OF STEEL WORKOUTS

www.manofsteel.com Copyright , Man of Steel, All Rights Reserved

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MAN OF STEEL - Week 1

Full / Day 1 Full / Day 3 Full / Day 5

Target Volume Target Volume Target Volume

Foam Roller Whole Body

30-60 sec each targeted

area


30-60 sec each

targeted area



area

Lunges and Reach / Glute Stretch

10 each leg / 10 each leg

Hamstring Stretch / Reverse Inch Work

10 each leg / 10 reps

Multiple Angle Band Pull Aparts / Striders

10 reps each angle / 10 each

leg

Push-ups / Push-ups Plus 2x20 / 2x20

Band Pull Aparts / Shoulder Mobility Twists

2x20 / 10 each way

Inverted Rows / Push-ups 2x15 / 2x20

1) BW Squats

3 x 33 1) BW Walking Lunges 3 x 15 ea.

leg 1) Squats 2 x 50 Reps

2) Neutral Grip Push Ups 3 x Max 2) Parallel Bar Dips

3 x Max Reps 2) Walking Lunges 2 x 1 Minute

3) Mixed Grip Pull Ups (recline rows if necessary)

4 x Max 3) Recline Rows 3 x Max Reps 3A) Push Ups on Medicine Ball 3 x Max Reps

4) Jump Rope 5 Minutes: 45 sec work / 15

sec rest

4) Feet Elevated Push Ups 50 Total

3B) Pull Up Iso Hold (Hold Top Position) 3 x Max Time

5A) Plank 3 x 30 seconds 5) Band Pull Aparts 100 Total 4) Sprinters Sit Ups 3 x 20 Reps

5B) Dip Bar Knee Raises 3 x 12 reps 6) Hanging Leg Raise 20 Total 5) Sprints

5 x 100

2 Hand Plate Pinch

3 x ALAP (As Long As Possible)

Hex DB Holds 3 x ALAP (As

Long As Possible)

Around the Worlds 3 Attempts As Many Times Around As Possible

Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min

Week 1 Challenge:

100 burpees under 15 minutes


40






area


30-60 sec each

targeted area



area


10 each leg / 10 each leg




10 reps each angle / 10 each leg



2x20 / 10 each way


1A) Squat Jumps

4 x 10 1) Run 1/2 Mile 1A) Hindu Push Ups 20, 15, 10

1B) Beyond Range Push Ups 4 x 10

2A) Mixed Grip Pull Ups 5 x Max 1B) Recline Row 20, 15, 10

1C) Lunge Jumps 4 x 10 2B) Dips 5 x SubMax

(Leave 2 reps in tank)

2) Jump Rope 250 Reps

1D) Inverted Side to Side Rows 4 x 10 3A) Reverse Lunges 3 x 10 ea.

3A) Squats 3B) Mountain Climbers

20, 15, 10 20, 15, 10

2) Plank 2 x 1 minute 3B) Forward Lunges 3 x 10 ea. 4) Jump Rope 250 Reps

3) Jump Rope Tabata 4 Minutes: 20 sec. work / 10

sec. rest 4) Run 1/4 Mile 5A) Hanging Leg Raise 5B) Plank

3 x 8 reps 3x1 min

2 Hand Plate Pinch



Long As Possible)

Around the Worlds 3 Attempts As Many Times Around As Possible


Week 2 Challenge:

50 pull-ups under 10 minutes


41





30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area

Shoulder Tractioning / Inverted Scapular Retractions

3 x various each arm /

2x15

Push-ups / Inverted Rows 2x30 / 2x20

Glute Stretch / Hamstring Stretch / Lunge and Reach

5 / 10 / 10 each leg

Bodyweight Squats / Lunge and Reach

2x20 / 10 each leg

Jumping Jacks / Burpees 50 / 10

Bodyweight Squats / Push-ups 2x20 / 2x30

1) DB Farmer Walk 3 x 100 1) 1 Arm Snatch 5 x 5 reps 1A) Sumo RDL 4 x 6 reps

2A) DB Alternate Floor Press 2B) 1 Arm DB Rows

3 x 10 3x15 2) 1 Arm Push Press 3 x 5 reps 1B) RDL 4 x 6 Reps

3) DB Farmer Walk

2 x 100 3) DB Step Ups 4 x 10 ea. 2) 1 Arm DB Clean & Press 3 x 6 reps

4A) Walking DB Lunges 3 x 12 reps ea. 4) DB Overhead Farmer Walks 4 x 50 3) DB Farmer Walk 2 x 100

4B) DB RDL 3 x 6 reps 5) Dip Bar Leg Raises 30 Total Reps 4) DB Overhead Farmer Walks 2 x 50

5) Hanging Leg Raises 40 Total Reps 6) Plank 2 x 60

seconds 5) Walking DB Lunges 1 x 25 reps

ea. leg

High Rep No Set Gripper Closes

100 total reps each

hand Heavy Barbell Rack Holds

3xALAP (As Long As Possible)


100 total reps each

hand Static Stretching 5-10 min Static Stretching 5-10 min Static Stretching 5-10 min

Week 3 Challenge:

DB Lunges with 20% of BW, 100 yards under 3 minutes


42





30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area



2x15



5 / 10 / 10 each leg


2x20 / 10 each leg



1) Squats

Work up to 2 Heavy

Sets x 4 - 6 reps

1) Power Clean & Press

Reps x 10, 8, 6, 4, 2 1) Deadlift

Work up to 2 Heavy

Sets x 4 - 6 reps

2) Bench Press

Work up to 2 Heavy

Sets x 4 - 6 reps

2) Floor Press Reps x 10, 8, 6, 4, 2 2) Bench Press

Work up to 2 Heavy

Sets x 4 - 6 reps

3) Military Press

Work up to 2 Heavy

Sets x 4 - 6 reps

3A) Sprinter Sit Ups 2 x 20 3) Deadlift 1 Light Set x 20 Reps

4) Suit Case Deadlift 1 x 10 reps ea. side 3B) Leg raises 2 x 20 4) Bench Press 1 Light Set x

20 Reps

5) LandMine 3 x 12 reps

2 Hand Plate Pinch



Long As Possible)

Around the Worlds

3 Attempts As Many Times

Around As Possible


Week 4 Challenge:

40 Clean & Press with 50% of BW under 5 minutes


43

Week 5 Challenge:

BB Deadlift with 80% of your 1RM, one rep per minute for 30 minutes




FUSION WORKOUT


30-60 sec each

targeted area



area Foam Roller Whole Body

30-60 sec each

targeted area


10 each leg / 10 each

leg





Push-ups / Push-ups Plus 2x20 / 2x20 Band Pull Aparts / Shoulder Mobility Twists

2x20 / 10 each way


1) Barbell Clean & Press Reps x 2, 5, 8, 10, 8, 5, 2 1) Burpee + Pull Up 30 Total 1) Bodyweight Walk Outs

5 minutes: 30 sec. work / 30

sec. rest

2) Burpee into Pull-up 3 x 12 2) Barbell Floor Press 4 x 6-10 reps 2A) Recline Rows 2B) Dumbbell Floor Press

5 x Max Reps5 x 8-12 Reps

3A) Towel Dumbbell Curls

3 x 8-12 Reps 3A) Dumbbell Deadlift 5 x 5 reps 3) Deadlift

2 reps on the minute for 5

minutes 3B) Triceps PushDown with Band or Cable 3C) Bodyweight Walkouts

3 x 15-25 2x15

3B) Dumbbell Reverse Lunges

5 x 5 reps ea. 4) Towel DB Curls

3 x 6 reps HEAVY

4) 1/2 Mile Run 4) Run 1/2 Mile 5) Run 1/2 Mile


100 total reps each

hand Heavy Barbell Rack Holds

3xALAP (As Long As Possible)


100 total reps each hand



44





30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area



leg







2x20 / 10 each way


1) 1 Arm KB (or DB) Clean & Press

5 x 5 (NO rest between

hands)

1) 1 Arm Snatch + Press Combo 5 x 5

1) Double KB Push Press 6 x 6 reps

2) Renegade Row + Push Up Combo

4 x 6 ea. arm / 12 push ups

2) Clean, Squat & Press

Reps x 10, 8, 6, 4, 2 2) Mixed Grip Pull Ups

30 Reps Total

3) KB (or DB) Goblet Squats

x 20, 15, 10, 5

3A) Double Overhead Walk 2 x 50 3) Recline Row

30 Reps Total

4) Tabata KB Swings

4 Minutes: 20 sec. work

/ 10 sec. rest

3B) Double Rack Walk 2 x 50 4) KB Rack Lunges (hold KBs in Rack) 2 x 10 ea.

5) KB Farmer Walks 3 x 150 3C) Double Farmer Walk 2 x 50 5) KB Farmer Walk Lunges (hold KBs at sides)

2 x 10 ea.

4) Any Leg Raise Variation 40 Reps

Total 6) KB Swings

5 Minutes: 30 sec. work / 30 sec. rest

Heavy DB Holds at Side

3 x ALAP High Rep No Set Gripper Closes 100 total reps each

hand

Heavy DB Holds at Side

3 x ALAP


Week 6 Challenge:

Double KB (or DB) Clean, Squat & Press x 50 Reps Under 8 Minutes (Under 200 lb Male use 36 lbs, Over 200 lb Male use 44 lbs)


45





30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area



2x15



5 / 10 / 10 each leg


2x20 / 10 each leg



1) Deadlifts 4x8 1) Alternating DB Bench Press 3 x 10 1) Squats 4 x 10

2A) Barbell Landmines 3x15 2) 2 DB Clean & Press 4 x 8 2A) DB Lunges 8 x 3 reps

2B) Pull-ups 3 x Max 3) Alternating DB Bent Over Rows 3x10 2B) DB Posterior Flyes 8 x 3 reps

3) DB RDLs 3 x 15 4) Burpee Push-up into Pull-up 3 x 10 3A) DB Renegade Rows 3B) Hanging Leg Lifts

3 x 8 3 x 10

4) Plank Mountain ClimbersSquat Jumps 3 x 25 5) Run 1/2 Mile 4) DB Farmer Walks

Max Distance in 5 Minutes

2 Hand Plate Pinch



Long As Possible)

Around the Worlds

3 Attempts As Many Times

Around As Possible


Week 7 Challenge:

COC (Captain of Crush) Trainer or #1 Gripper x 50 reps each hand in under 4 minutes


46




SUPERHERO WORKOUT


30-60 sec each

targeted area


30-60 sec each

targeted area

Roller Whole Body

30-60 sec each

targeted area



2x15



5 / 10 / 10 each leg


2x20 / 10 each leg



1) Burpee + Push Up + Power Clean

5 Minutes: 30 seconds work / 30

seconds rest

1A) 1 Arm DB Flat Bench 3 x 10 1) Walking DB Lunges

3 x 12. ea. leg

2) 1 Arm DB Flat Bench 4x12 1B) 1 Arm DB Row 3 x 10 2A) Flat Barbell Bench Press 8 x 3 reps

3A) 1 Arm DB Rows 3 x 20 2) Barbell Squats

8 x 3 reps (30 second

rest between sets)

2B) Mixed Grip Chin Ups 8 x 3 reps

3B) DB Farmers Walks 3xMax Distance 3) Tabata Jump Rope

4 Minutes: 20 sec. work

/ 10 sec. rest

3) Push Ups 100 Total Reps

4) Tabata Jump Rope

20 sec FAST / 10 sec

MODERATE x Repeat 8

Times

4) Run 1/2 Mile 4) DB Farmer Walks Max

Distance in 5 Minutes

4) Hanging Leg Raises

50 Reps Total 5) Plank 2 Minutes

Plate Crushes

3xmax Dynamic Plate Pinch 3-10lb plates x 3xALAP Heavy Rack Holds 3xALAP


Week 8 Challenge: DB or KB Farmer Walk 40% Bodyweight in ea. hand x 400 meters under 5

Minutes


47




FUSION WORKOUT


30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area



leg







2x20 / 10 each way


1) Sumo Deadlift

8 x 3 reps 1) Double KB Front Squats 4 x 10 Reps 1A) Sumo Deadlift 5 x 5 reps

2) BB Floor Press

8 x 3 reps 2) BB Burpee, Push Up + Clean & Press 8 x 3 Reps 1B) Power Clean & Press 5 x 5 reps

3) KB Clean, Squat & Press

Max Reps in 5 Minutes

3A) Med Ball Mtn Climber + Push Up

5 x 30 Seconds 1C) Reverse Lunge 5 x 5 ea. leg

4A) Inverted Rows 3x20 3B) Inverse Body Rows 5 x 30

Seconds 1D) Floor Press 5 x 10 reps

4B) Medicine Ball Mountain Climbers 3x20 4) Windshield Wipers

3 x Max Reps

2A) Dips 2B) Inverted Rows

3xmax 3xmax

4) Run 1/2 Mile Plate Crushes

4xmax 3) Run Mile

Plate Crushes

3xmax 2 Hand Plate Pinch

3xALAP


Week 9 Challenge:

BB Floor Press 75 % Bodyweight x 25 Reps under 5 Minutes


48

Week 10 Challenge:

BB Squat x Bodyweight x 25 Reps under 5 Minutes




SUPERHERO WORKOUT


30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area



leg







2x20 / 10 each way


1A) BB Clean & Press 6-8 reps 1) Run 1/2 Mile 1) BB Reverse Lunges 4 x 6 reps ea. leg 1B) BB Squat 6-8 reps 2) BB Squats 6 x 4 reps 2A) BB Rows 4 x 6 - 10 reps

1C) BB Reverse Lunge 6-8 reps 3A) Mixed Grip Chin Ups 40 Reps

Total 2B) BB Floor Press 4 x 6 - 10

reps

1D) BB Row 6-8 reps 3B) Mixed Grip Push Ups 80 Reps

Total 3A) Jump Squats 4 x 10 Reps

1E) BB Shrugs

6-8 reps 4A) Medicine Ball Slams 3 x 10 3B) Dips 4 x 10 Reps

1F) BB Deadlift 6-8 reps 4B) Rotational

Medicine Ball Slams 3 x 10 3C) Mixed Grip Chin Ups4 x 10 Reps

REPEAT 3X

2) Run 1 Mile 5) Run 1/2 Mile 4) Plank 2 x 90 seconds



49




SUPERHERO WORKOUT


30-60 sec each

targeted area


30-60 sec each

targeted areaFoam Roller Whole Body

30-60 sec each

targeted area

Bodyweight Squats / Push-ups / Lunge and Reach

20 / 20 / 10 each leg

Step-ups on to Bench / Jumping Jacks / Glute Stretch

10 each leg / 20 /

Various

Bodyweight Squats / Push-ups / Lunge and Reach

20 / 20 / 10 each leg

Multi-angle Band Pull Apart / DB Posterior Flyes / Lunges

10 each angle / 12 / 8 each leg

Shoulder Band Traction / Shoulder Mobility Twists / DB Shrugs

Various / 10 each way /

20

Multi-angle Band Pull Apart / DB Posterior Flyes / Lunges

10 each angle / 12 / 8 each leg

1) Plyo Jumps Over 2 Benches


seconds rest

1) Plyo Jumps Over 3 Benches


seconds rest

1) Jump Rope 5 Minutes

2) Split Stance Med Ball Throws

Tabata 4 Minutes: 20

seconds work / 10

seconds rest

2) DB Chain 3 Rounds 2) DB Snatch 5 x 5 Reps

3A) Bear Crawl 5 x 50 3A) Inverse Body Rows 4 x Max

Reps 3) Barbell Floor Press 5 x 5 Reps

3B) Push Ups 5 x 10 Reps 3B) Mixed Grip Push Ups 4 x Max

Reps 4) Sumo Deadlift 5 x 2 Reps

3C) Inverse Body Rows 5 x 10 Reps 4) Run 1 Mile 5) Run 1/2 Mile

4) Straight Leg Overhead Sit Ups 3 x 12 Reps

5) Tabata Jump Rope


seconds rest


Week 11 Challenge:

Bear Crawl x 400 Meters under 4 Minutes


50





30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area

Rotator Cuff Y / Rotator Cuff L / DB Posterior Flyes

20 / 20 / 20 Quad Flexes / Jumping Jacks / DB Step-ups

10 each leg / 30 / 10 each leg


20 / 20 / 20

Birddogs / TKEs / Lunges

10 each way / 10 each leg / 10 each leg

Inverted Scapular Retractions / Push-ups Plus / Push-ups

15 / 15 / 20 Birddogs / TKEs / Lunges 10 each way / 10 each leg / 10 each leg

1) DB Clean / Squat / Press 4x6

1) Heavy Barbell RDLs 4x6 1) Barbell Bench Press 4x6

2) Chin-ups + Weight 3x8 2) BB Front Squats 2x20 2) Barbell Shrugs 3x20

3) Dips 50 reps in a few sets as

possible 3A) DB Step-ups 3x8 each leg 3A) DB Floor Press 3x8

4) Banded Tricep Extensions

100 reps in a few sets as possible

3B) Db Military Press 4x10 3B) Db Hammer Curls 4x10

5) Hanging Leg Lifts 3x10 4) Band (or Cable) Face Pulls

50 reps in a few sets as

possible 5) Plate Crushes


possible

6) Run Mile 5) 2 Hand Plate Pinch 3xALAP 6) Run Mile


Week 12 Challenge:

Burpee into Pull-up 50 reps in 10 minutes


51





30-60 sec each

targeted area


30-60 sec each

targeted area


30-60 sec each

targeted area

Quad Flexes / Jumping Jacks / DB Step-ups

10 each leg / 30 / 10 each leg


20 / 20 / 20 Birddogs / Supermans / Glute Bridges 20 / 20 / 20

Birddogs / TKEs / Lunges

10 each way / 10 each leg / 10 each leg

Inverted Scapular Retractions / Push-ups Plus / Push-ups

15 / 15 / 20 Rotator W / Rotator L with Rotation / Lunges 20 / 20 / 10

each leg

1A) DB Bench Press 3x20 1A) 2 DB Squats 4x10 1) BB Deadlifts 4x6

1B) Gymnastics Rings Face Pulls (or cable face pulls)

3x12

1B) Gymnastic Rings Pike Ups (or Standing Cable Crunches)

4x8 2) Barbell Clean & Press 3x20

2A) Dips 60 reps in a few sets as

possible

2A) DB Walking Lunges 3x8 each leg 3A) Band Pull Aparts 3x8

2B) Gymnastics Rings Curls (or cable curls) 3x12

2B) Gymnastic Rings Scarecrows (or Band / Cable Face Pulls)

4x10 3B) Chin-ups 4x10

3A) Pull-ups 3x10 3) DB Overhead Farmers Walks 3 x max

trips 5) Burpee / Push-up / Pull-ups Combo


possible

3B) Gymnastics Rings Recline Rows (or cable seated rows)

3x12 4) Gymnastics Rings Reverse Curls (or EZ Curl Bar Reverse Curls)


possible

6) Band (or Cable) Tricep Extensions


possible

Run Mile Run Mile Run Mile


Week 13 Challenge:

50 Ring Dips Under 6 Minutes (or 75 Regular Dips)


52

MAN OF STEEL WORKOUTS

Other Products from the Authors


53

ABOUT JIM SMITH

OTHER PRODUCTS FROM JIM SMITH

COMBAT CORE

By Jim Smith, cscs

www.CombatCoreStrength.com

The manual is the essential core training reference for all strength coaches and fitness professionals. Combat Core demonstrates advanced torso training strategies for elite athletes and the manual provides the science and anatomy that the exercises are based

upon.

ACCELERATED MUSCULAR DEVELOPMENT

By Jim Smith, cscs

www.AcceleratedMuscularDevelopment.com

Accelerated Muscular Development (AMD) is the ONLY complete muscle building system. AMD provides a step-by-step, easy-to-follow protocol that teaches you how to not only build slabs of muscle, but also how to structure your own programs.

CHAOS TRAINING

By Jim Smith

http://www.dieselcrew.com/manuals.php

Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Chaos Training is the essential, all encompassing reference for

all athletic trainers and strength coaches.

Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach.

Diesel Crew www.dieselcrew.com

He dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional, non-conventional strength training protocols. Helping athletes of all skills levels attain their goals and Achieve Beyond Potential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim is an expert contributor for Mens Fitness and is a member of the Elite Fitness Q/A staff.

BLUNT FORCE TRAUMA

By Jim Smith

http://www.dieselcrew.com/mma-manual-re-released

The ESSENTIAL reference for training combat athletes. If you are a MMA fighter, you train fighters or you WANT to train like a fighter, BFT is a must have. Weighing in at over 800 pages, it has everything you need to get stronger, more explosive and obtain an elite level of conditioning.


54

Underground Strength Coach

Recommended Resources

Here is a list of my favorite web sites, products, training tools and

resources.

Enjoy!

My Blog - Lessons in Lifting, Life, Business and Success!

Underground Strength Coach 30 Day Trial - Private Videos and Membership Forum giving you

inside access to my coaching and advanced training methods as well as unshared info from

industry leaders.

15 Minute Muscle - The training I utilized when the shit hit the fan! Back when I was working

countless hours and trying to squeeze it all in, trying to balance being a husband and father,

working 9 - 5, building a internet business, building and managing my Underground Strength

Gym and STILL training hard and heavy!

If I did it so can you, perfect for the Busy Man.


55

Underground Strength System - The Entire Underground Collection: 3 training manuals, The

Beast Strength Program and The Underground Freak Strength Audio Collection!

Underground Kettlebells - The Best Kettlebells in the World. Period.

The Underground Sandbag - Built for use and abuse and of course, getting you Strong as Hell!

The Purposeful Primitive - One of my Favorite books, revealing some of the most amazing

methods, stories and insider secrets on how the strongest, most muscular men in the world

trained!

The Lost Secrets of Strength Seminar - Joe DeFranco and I unleash our training secrets and

take a crew of hard core Strength Coaches through the workout of their life!

Kettlebells for Combat - The Most Kick Ass DVD Set on Kettlebell training. Period. This course

has stayed under the radar for too long, now you can get your hands on it HERE.

The Sandbag Assault - F**K the Gym! Make a sandbag and train at home, in your garage,

backyard or basement. Scare the s**t out of your neighbors and onlookers but youll also get

Jacked and Strong as a Beast.

Grip Experts - The Ultimate Resource on developing Real World, Functional Strength and hand

of steel that crush like Vise Grips.


56

The Russian Lion Power Course - The definitive training course on how one of the strongest

men in the world developed his body and mind.

The Power Wheel - The most effective core and ab training device I have ever used. In

addition, it is a brutally effective and fun tool for training the upper body, performing hand

walking and even lower body training!


57

MAN OF STEEL Zach Even-Esh / Jim Smith
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