Académique Documents
Professionnel Documents
Culture Documents
2
HFT
HFT
HFT
High
Frequency
Training
CHAD WATERBURY
2014 Chad Waterbury
NOTICE
All forms of exercise pose some inherent risks. The author advises readers to take full
repsonsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that your equipment is well maintained, and do not take risks beyond your
level of experience, aptitude, training, and fitness. The exercise and dietary programs in this
book are not intended as a substitute for any exercise routine or dietary regimen that may
have been prescribed by your doctor. As with all exericse and dietary programs, you should
get your doctors approval before beginning.
All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photography, recording, or any
other information storage and retrieval system, without the written permission of the author.
2014 by Chad Waterbury LLC
CONTENTS
ACKNOWLEDGMENTS iv
INTRODUCTION:
WHY I WROTE HFT2 v
Huge thanks to all the guys that Ive learned so much from over the years:
Ben Bruno
Dr. Mark Cheng
Bret Contreras
Eric Cressey
Jason Ferruggia
Dr. Craig Liebenson
Prof. Stuart McGill
Lou Schuler
Pavel Tsatsouline
PART I:
HFT2 PRINCIPLES
OBSERVATIONAL SCIENCE
Science is the act of observing the world around you, is a piece of wisdom
Ive never forgotten in my quest to help people build bigger, stronger bodies.
That mantra was made by one of my professors in graduate school, and I feel
indebted to him for it.
However, anyone can be a scientist if he or she is willing to take the time to
observe and contemplate whats going on in the real world: no Ph.D required.
(Think how much money youll save in tuition!)
Im certainly not knocking higher education. Ive had my fair share with more
to come and I also had the student loan payments to prove it. Ill admit that
my graduate school training probably helped me become a better researcher and
conversationalist (about science), but it didnt help me figure out a way to get a
stubborn muscle group to grow.
At least not directly, as Ill explain later.
My point parallels what Matt Damons character said to his Harvard nemesis
in Good Will Hunting, You dropped $150,000 on a fucking education you
couldve gotten for $1.50 in late charges at the public library.
The impetus for my current approach to building muscle came in 2001 when
I went with a buddy to see the Cirque du Soleil show, Mystere, in Vegas. I
had been training professionally since 1996, and even though I had a steady
stream of reliable clients, I didnt feel my ability to quickly add muscle to their
stubborn body parts was as effective as it couldve been.
As I watched the Alexis brothers perform their strength routine, I was blown
away. Not only did they possess two of the best physiques Id seen, but I also
couldnt get over the fact that they were performing their incredible feats of
full-body strength 10 times per week! I didnt care if they were using all the
pharmaceuticals that Tijuana had to offer, what they were doing defied all the
strength and conditioning laws I had learned in books and magazines.
2014 Chad Waterbury
Thats when I had an epiphany: it was time to increase the frequency that I was
training my clients. I knew it would be tough to convince some of them to train
more often due to time and financial constraints, so I switched all my clients
over to full-body routines. This allowed me to stimulate all their major muscle
groups each time I worked with them.
The results, across the board, were favorable since they all got bigger faster than
before. But the Alexis brothers had planted a powerful seed in my brain. I was
determined to figure out how frequently someone with average genetics could
train a muscle group, and how that would affect his or her muscle growth.
So in 2001 I devised all sorts of seemingly logical ways to train a muscle
more often. Fortunately, I had some skinny hard-gainers as clients and those
guys would do anything I said, at anytime, to trigger faster muscle growth.
Sometimes a certain approach would work, and other times it did little to
nothing.
After about a year of experimenting with HFT, I started to feel like I was
spinning my wheels since I didnt have any definitive parameters on how to
approach different muscle groups. The approach that worked for the biceps
usually didnt work for the quadriceps. Or what worked for the pectorals often
didnt work for the glutes.
Around this time I started graduate school at the University of Arizona. It was
during my first semester when one of my neurophysiology professors made the
statement that changed everything for me: Science is the act of observing the
world around you.
That was my Aha! moment. Thanks to that statement, I finally figured out a
logical way to approach the problem of stubborn muscle growth: I would think
about athletes.
A sport is about performance - it doesnt matter how big any specific muscle
group is in pursuit of that performance. I doubt any person took up ballet to
build bigger calves, yet they all have impressive development in spite of their
malnourished nutritional program.
2014 Chad Waterbury
Indeed, many athletes build proportionally large muscles from the demands of
their sport, and thats the key principle that changed everything for me.
Lets say I wanted to figure out a way to get my clients biceps to grow faster.
One logical approach would be to interview professional bodybuilders that have
huge guns and ask them what they did. But there are two primary problems with
that line of thinking.
First, professional bodybuilders obviously have an easier time building muscle
than you or I do, and thats why theyre pro bodybuilders. In most cases, if you
were to look at the bodybuilder with the largest biceps, that size came from his
parents.
Dont get me wrong: bodybuilders are extremely hard workers and I have the
utmost respect for their dedication. But the fact is this: in almost all cases a
professional bodybuilder with huge calves, biceps or whatever else probably
didnt do anything special to get them that way.
There are exceptions, of course, since Arnold Schwarzenegger turned his
relatively puny calves into one of his best body parts. But he did it by training
more frequently.
Second, many pro bodybuilders have been candid regarding how they train.
Some of the most muscular guys of all time, such as Dorian Yates, trained his
muscles once or twice a week for just a few high-intensity sets to failure. I
experimented with that approach for years with myself and my clients. It didnt
work. And Ill bet it didnt work for you either.
So this is where athletes come in.
My approach for overcoming slow muscle growth doesnt stem from
experimenting with endless training parameters for months on end. That strategy
takes too long and it doesnt guarantee success.
Instead, I look at the athletes that have proportionally large muscle groups, and
then I try to figure out what theyre doing that the rest of us arent doing.
2014 Chad Waterbury
to have many insightful discussions with him over the years. This is what Pavel
had to say about high frequency training:
And it is a lot easier - and safer - to 40 reps of the same exercise in the
morning session and 60 in the evening than 100 at once. In addition,
having recovered, you will be able to train at a higher intensity as it takes
longer to clear the by-products of muscle metabolism than most athletes
realize.
Second, every time you repeat a perfect lift you make yourself stronger
through motor learning and neurological mechanisms. The skill practice
aspect is obvious to most, but skill goes beyond inter-muscular
coordination. You are literally making the muscles more responsive to
command by greasing the groove (synaptic faciliation and myelination).
...my left arm used to be slightly smaller than my right arm. I noticed that
whenever I was asked to show my biceps, I would automatically flex my
right arm. So I consciously made an effort to flex my left arm as much or
more than my right, to work on that weak point instead of trying to ignore
it, and eventually I was able to make my left biceps the equal of my right.
Think about that: Arnold equalled his biceps size by merely flexing his smaller
arm more often. Now, I dont want to put too much emphasis on that point
because its possible that he might have done extra work for his left biceps in
the gym as well. But he didnt mention it.
The reason I didnt catch that subtle point when I wrote the original HFT is
because I hadnt worked with EMG very much. However, last fall I spent
five months under the tutelage of Chris Powers, Ph.D., at his Movement
Performance Institute in Los Angeles where he hooked me up to his EMG
electrodes and let me perform all sorts of crazy moves and exercises.
I was shocked at how much motor unit recruitment I could achieve by simply
squeezing a muscle without any weight in hand. Oftentimes it was just as high
as when I performed a maximal contraction with heavy weights or a strong
resistance band.
And this brings me to an essential point about HFT2: its not necessary to add
more training hours to your current program in order to reap the benefits of high
frequency training. You dont need to go the gym more often and overly stress
your joints by adding sets of heavy barbell exercises.
The extra workouts you need to trigger growth can sometimes be as simple as
performing an isometric exercise using nothing by your body weight.
HFT2 consists of three different types of contractions, or sets, to stimulate
hypertrophy. Ill go over each and explain my logic.
2014 Chad Waterbury
frequency programs. My logic was simple: people that have a tough time adding
mass to a specific muscle group probably also have a difficult time squeezing
it to the highest level of tension. Therefore, I postulated that the iso-squeeze
contraction would not only recruit the largest motor units, but it would also help
my clients develop the descending neural drive to that muscle, thus making it
easier for them to recruit more motor units in their full range-of-motion sets.
I was right. Within a few weeks of implementing the iso-squeezes in my clients
training programs, they all experienced new muscle growth. A handful of clients
literally doubled their gains compared to the original HFT protocol - hence my
HFT2 slogan.
If youve experimented with isometrics in the past, you probably did what most
guys do: hold the last rep of a set for as long as possible. But thats the least
effective time to do an isometric because the largest motor units have already
fatigued and dropped out from the reps that preceded it. You need to hit those
motor units hard, right from the start when they can actually jump into play.
Thats why each 5-1 iso-squeeze set goes like this (Ill use the push-up as an
example, and youll start in the top position with the arms straight):
Attempt to pull hands together (squeeze) for 5 seconds followed by 5 reps
Rest 10 seconds
Attempt to pull hands together for 4 seconds followed by 4 reps
Rest 10 seconds
Attempt to pull hands together for 3 seconds followed by 3 reps
Rest 10 seconds
Attempt to pull hands together for 2 seconds followed by 2 reps
Rest 10 seconds
Attempt to pull hands together for 1 second followed by 1 rep
Why not perform the iso-squeeze for 10 seconds first since the largest motor
units can fire for that long? Because it creates too much fatigue. I experimented
with that approach and it turned out to be a lesson in futility.
Yes, you need to recruit the largest motor units at the beginning of the set, but I
dont want to make them drop out. Thats why the first squeeze is half as long
as the biggest motor units are capable of firing. Youve got to leave some gas
2014 Chad Waterbury
in the tank for the countdown that follows. The point of the 5-1 iso-squeeze
countdown is to increase the duration of the set for the muscle groups that
respond best to longer times under tension. If you started out the set with a
maximal 10-second squeeze youd be so fatigued that you couldnt follow it up
with any regular reps or squeezes.
The best part of the 5-1 iso-squeeze is also the reason why it became many of
my clients favorite HFT approach: you often only need one or two sets.
The goal is to stimulate a muscle more often; its not about annihilating it. If you
perform the 5-1 iso-squeeze with plenty of effort youve created the stimulus
to trigger new muscle growth. However, the 5-1 approach doesnt work equally
well for all muscle groups (sometimes 3-1 without 10-second rest periods is
better), and that brings me to the second way youll perform sets in HFT2...
Iso-Squeeze
Ill admit that I missed the boat on isometrics since theyve turned out to be one
of the most beneficial ways to train more frequently. First, theyre less stressful
to the joints than full range reps. Second, you dont need many sets to trigger
growth since you can generate significant levels of muscle tension.
Why not just call it an isometric instead of an iso-squeeze? Because the mental
effort to not only hold the static contraction but also squeeze the muscle will
develop much higher levels of tension. Again, I experienced this many times in
the fall when I worked with the latest EMG devices.
I call it an iso-squeeze to remind you that just holding static isnt enough - you
must squeeze the muscle to its highest possible tension. Bodybuilders have
extolled the virtues of the squeeze for eons, and they were right to do so.
Full Range of Motion
Full ROM reps, of course, will be part of this system. Do each rep with a quick
tempo, squeeze the peak contraction, lower under control and youre good to go.
The instructions will cover any variation on that general theme.
2014 Chad Waterbury
RULES OF HFT2
The most effective way to trigger muscle growth, across the entire body or
within stubborn body parts, is high frequency training. However, there are three
essential rules that must be followed in order to reap the best gains from this
system.
Rule #1: Always use perfect form
The lifting form I often see in gyms around the country or Internet can be
appalling. Since more people than ever are lifting weights these days, its no
surprise that corrective exercises have become so popular and in-demand:
people need them.
However, the best corrective exercise is to just train with better form. Ive lost
count how many new clients have told me they couldnt perform a deadlift or
lunge without pain. When I adjust their technique and cue them correctly, nine
times out of ten the pain immediately goes away.
Since youll be training various movements more often, its absolutely essential
that you do every exercise with perfect form. The videos in this program will
guide you, so pay close attention and mimic the form exactly as you see it.
Move as slowly as you need to move in order to keep your form in check.
Rule #2: Take care of your soft tissue/joints
Most of us have soft tissue or joint limitations and we dont even realize it
because the dysfunction hasnt reached a tipping point where it tells the brain
theres a problem. If theres no pain signal coming from the brain to a specific
area of the body, we assume everything is fine. But sometimes its not.
Once you start challenging a joint by performing a movement more frequently
you might feel excess pain or strain in a certain joint after a week or two. Ill
give you full disclosure: frequent training will not correct dysfunction, it will
only bring it to your attention - thats why perfect form is mandatory!
2014 Chad Waterbury
I put a greater emphasis on soft tissue work and neural resets than there was
in the original HFT. Find time to do the drills (there arent many), especially
within the first few weeks of embarking upon any of the HFT2 plans. Treat
yourself to an extra massage or two in the early weeks of this program.
The good news is that once you build up your tolerance to frequent training
youll virtually never be sore and the joints will have adapted to the demand
- assuming you did each exercise with precision form. A few years ago I was
doing over 100 pull-ups each day for months straight and I was never sore.
But I spent sufficient time building up my tolerance to that volume, and that
brings me to the third rule of HFT2...
Rule #3: Start with less than you think you need
Heres something Ive learned over the years: when it comes to exercise, people
overestimate their ability to adapt in the short-term and underestimate it in the
long-term. One of the biggest problems people have with frequent training is
they try to do too much too soon.
If you were pasty white and wanted to get a tan as fast as possible you wouldnt
lie in the Phoenix sun for five hours. Yet thats how motivated hard-gainers
often approach exercise.
The human body prefers short, frequent stimuli whether youre getting a tan
or practicing the guitar. Your body is an extremely malleable machine that
can adapt to any demand thats placed on it - provided that stimulus doesnt
overwhelm its capacity.
Ill cover all the guidelines that Ive learned over the last 14 years to help you
succeed with frequent training. But it would be reckless and egotistical if I
said that my initial training parameters are ideal for everyone. If the training
parameters that follow are too much for you to handle at first, reduce the volume
or intensity as low as necessary and work up to my initial guidelines.
Youll never regret starting off with less than you think you need!
2014 Chad Waterbury
Simply check the Remember my action for this site box and then press
Allow. This will allow you to watch the videos without the security warning
each time.
PART II:
TARGETED TRAINING
HFT2: OVERVIEW
HFT2: OVERVIEW
to watch and review because they contain all the essential information you need
to know. You might also notice that Im a guy who doesnt give a million cues. I
learned about the minimalist approach to cueing from working next to Dr. Craig
Liebenson over the last few years. Over-cueing can be almost as worthless as
saying nothing at all. So watch and study the videos carefully.
Most often, as long as you move slowly at first, and concentrate on the muscles
youre targeting while maintaining a neutral spine, youll be in good shape.
Assessments and Corrective Exercises
I know none of us wake up excited to do foam rolling or joint circles, but
sometimes its necessary. Ive limited the soft tissue and mobility work to an
absolute minimum. If its mentioned in a section, it must be performed at least
once each day while youre targeting that body part.
Its worth mentioning here that the people who didnt do well with the original
HFT were also the ones that didnt take care of their soft tissue and joints. Thats
why I made it a point to have an instructional videos of the bare minimum
youll need.
There was no guesswork with the exercises I chose for this section. Theyve all
been battle-tested with my clients. Most importantly, these exercises follow the
rule of any HFT plan: it must stress the muscle more than the joint(s) it crosses.
If youre currently following another training program and want to add in the
Targeted Training, just choose which body part you want to build and add the
plan into your current training program. Remove all other isolation training for
that body part from your current program.
Finally, try to slowly increase your training loads over time because its the most
effective progression. When you start one of these programs, use training loads
that are lighter than you think you can handle. You dont want to train too heavy
since youll be working those joints more often. Always start with less than you
think you need and keep the intensity of each set low at first.
2014 Chad Waterbury
Before you tackle any of the HFT2 plans for the upper body, its essential
that you first do a quick check to ensure that your shoulders and T-spine
are functioning as they should.
Shoulder/T-Spine Assessment
The pec minor and anterior shoulder often hold excess tension
and this can cause restrictions that will hinder your optimal shoulder
mechanics. This soft tissue drill will help free up your most
restricted spots.
Dr. Mark Cheng is one of the smartest guys I know when it comes
to correcting dysfunction. I learned about this neural reset from the
sphinx position after I tweaked my shoulder. Its an outstanding
exercise that should be part of your daily plan.
PLAN OF ATTACK
Floor Maltese
(Note: this is an advanced exercise that may not be right for you. If
so, substitute the One-Arm Hang guidelines shown on next page.)
Parameters for each session: 2 sets of a 10-second Iso-Squeeze
twice in a day. Rest 2 minutes between sets (no rest between
arms).
How to make it harder: hang from a lower position.
How to make it easier: hang from a higher position.
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3
minutes between sets.
How to make it harder: use Fat Gripz first, later you can add weight
to a chin/dip belt.
SETS
2
2
3 or 2
3 or 2
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5s IS or 10s IS
5s IS or 10s IS
5
5
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
SETS
2
2
3/2
3/2
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5s IS or 10s IS
5s IS or 10s IS
5
5
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
SETS
2
2
3/2
3/2
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5s IS or 10s IS
5s IS or 10s IS
5
5
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
Floor Maltese or One-Arm Hang (a.m.)
Floor Maltese or One-Arm Hang (p.m.)
Pull-up Narrow Hammer Grip (a.m.)
Pull-up Narrow Hammer Grip (p.m.)
Notes:
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
Floor Maltese or One-Arm Hang (a.m.)
Floor Maltese or One-Arm Hang (p.m.)
Pull-up Narrow Hammer Grip (a.m.)
Pull-up Narrow Hammer Grip (p.m.)
Notes:
PLAN OF ATTACK
Crucifix
Parameters for each session: 3 sets of a 10-second Iso-Squeeze
twice a in day. Rest 1 minute between sets.
How to make it harder: more load, or double the hold duration to 20
seconds, keeping everything else the same.
Lateral 100
Parameters for each session: one set of 100 reps twice in a day.
Rest when you need it at first, but work up to 100 straight reps.
How to make it harder: more load.
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Crucifix (a.m.)
Crucifix (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
5-1 ISC
5-1 ISC
10s IS
10s IS
100
100
LOAD
REST
2 min.
2 min.
1 min.
1 min.
-
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Crucifix (a.m.)
Crucifix (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
5-1 ISC
5-1 ISC
10s IS
10s IS
100
100
LOAD
REST
2 min.
2 min.
1 min.
1 min.
-
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Crucifix (a.m.)
Crucifix (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
5-1 ISC
5-1 ISC
10s IS
10s IS
100
100
LOAD
REST
2 min.
2 min.
1 min.
1 min.
-
Notes:
Notes:
Notes:
2014 Chad Waterbury
Which athletes have the best triceps? Powerlifters and gymnasts that do
the pommel horse.
How did they do it? Through a combination of high-tension strength
training and intense, isometric holds.
PLAN OF ATTACK
One-Arm Push-Up
Judo Push-Up
Parameters for each session: 2 sets of the 3-1 Iso-Squeeze
Countdown (ISC) twice in a day. Rest 3 minutes between sets.
How to make it harder: move hands closer together, or start with
higher reps (4s squeeze and 4 reps).
Heres how the 3-1 ISC works for this or any exercise:
Start with one rep that squeezes into the peak contraction, hold for 3s
Then do 3 reps and squeeze peak contraction of rep 3 for 2s
Next do two reps and squeeze peak contraction of rep 2 for 1s
Finish with one hard rep
Headstand Push-Up
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2
minutes between sets.
How to make it harder: move hands closer together or perform from
parallettes.
(Note: if you dont feel comfortable kicking your legs up, refer to
the Headstand Walk-Up technique on the next page.)
This exercise follows the same parameters as the Headstand PushUp on the page before, but it gives you a simpler way to get into
position. Just walk your feet up as high as your strength allows and
increase the height of your feet it over time.
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2
minutes between sets.
How to make it harder: move hands closer together.
If neither the headstand push-up variations work for you, this is the
day when you can perform a traditional triceps strength exercise
such as a lying triceps extension with dumbbells. 3x5, twice in a
day.
2014 Chad Waterbury
Notes:
Notes:
Notes:
EXERCISE
One-Arm Push-Up (a.m.)
One-Arm Push-Up (p.m.)
Judo Push-Up (a.m.)
Judo Push-Up (p.m.)
Headstand Push-Up (a.m.)
Headstand Push-Up (p.m.)
SETS
3
3
2
2
3
3
REPS/TIME
5
5
3-1 ISC
3-1 ISC
5
5
LOAD
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
EXERCISE
One-Arm Push-Up (a.m.)
One-Arm Push-Up (p.m.)
Judo Push-Up (a.m.)
Judo Push-Up (p.m.)
Headstand Push-Up (a.m.)
Headstand Push-Up (p.m.)
SETS
3
3
2
2
3
3
REPS/TIME
5
5
3-1 ISC
3-1 ISC
5
5
LOAD
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
EXERCISE
One-Arm Push-Up (a.m.)
One-Arm Push-Up (p.m.)
Judo Push-Up (a.m.)
Judo Push-Up (p.m.)
Headstand Push-Up (a.m.)
Headstand Push-Up (p.m.)
SETS
3
3
2
2
3
3
REPS/TIME
5
5
3-1 ISC
3-1 ISC
5
5
LOAD
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
PLAN OF ATTACK
Dip
Push-Up Variations
How to do it: from the position shown above, attempt to pull your
hands together as intensely as possible.
SETS
1
1
3
3
3
3
REPS/TIME
5-1 ISC
5-1 ISC
5
5
10s IS
10s IS
LOAD
REST
2 min.
2 min.
1 min.
1 min.
EXERCISE
Push-Up ISC (a.m.)
Push-Up ISC (p.m.)
Dip or Slide Push-up (a.m.)
Dip or Slide Push-Up (p.m.)
Push-Up IS (a.m.)
Push-Up IS (p.m.)
SETS
1
1
3
3
3
3
REPS/TIME
5-1 ISC
5-1 ISC
5
5
10s IS
10s IS
LOAD
REST
2 min.
2 min.
1 min.
1 min.
EXERCISE
Push-Up ISC (a.m.)
Push-Up ISC (p.m.)
Dip or Slide Push-up (a.m.)
Dip or Slide Push-Up (p.m.)
Push-Up IS (a.m.)
Push-Up IS (p.m.)
SETS
1
1
3
3
3
3
REPS/TIME
5-1 ISC
5-1 ISC
5
5
10s IS
10s IS
LOAD
REST
2 min.
2 min.
1 min.
1 min.
Notes:
Notes:
Notes:
Which athletes have the biggest lats? Gymnasts that do the rings earn
the top spot (as they usually do on this list). Swimmers have exceptional
development but their approach is impractical, unless you feel like
swimming for 4 hours every day.
How did they do it? Rings gymnasts combine brief, intense contractions
from the pull-up, along with isometric holds on the rings.
PLAN OF ATTACK
Slide-Out or Fall-Out
The Slide-Out is performed with sliders, but you could also use an
ab-wheel. If you prefer, do the version from low rings (Fall-Out
thats shown after the Slide-Out).
The parameters are the same whether you choose the Slide-Out or
the Fall-Out from rings. Youll do the 3-1 Iso-Squeeze Countdown
(ISC) and Iso-Squeeze (IS) methods each week as outlined below:
Slide-Out
How to make it easier: place a chair in front of you, bend the knees
and rest your feet on the chair to reduce your load.
Notes:
Notes:
EXERCISE
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
Wide-Grip Pull-up (a.m.)
Wide-Grip Pull-Up (p.m.)
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5
5
5s IS
5s IS
LOAD
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
EXERCISE
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
Wide-Grip Pull-up (a.m.)
Wide-Grip Pull-Up (p.m.)
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5
5
5s IS
5s IS
LOAD
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
EXERCISE
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
Wide-Grip Pull-up (a.m.)
Wide-Grip Pull-Up (p.m.)
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5
5
5s IS
5s IS
LOAD
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
Notes:
PLAN OF ATTACK
Parameters for each session: 4 sets of a 10-second Iso-Squeeze
(IS) twice in a day. Rest 1 minute between sets.
How to make it harder: double or triple the bands.
Hip Thrust
Parameters for each session: 4 sets of the 5-1 Iso-Squeeze
Countdown (ISC) twice in a day. Rest 90 seconds between sets.
How to make it harder: double or triple the bands.
Monster Walk
Parameters for each session: 1 set of the 10-2 Countdown twice in
a day.
How to make it harder: double or triple the bands.
Notes:
Notes:
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
5-1 ISC
5-1 ISC
10-2 C
10-2 C
LOAD
REST
1 min.
1 min.
90s
90s
-
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
5-1 ISC
5-1 ISC
10-2 C
10-2 C
LOAD
REST
1 min.
1 min.
90s
90s
-
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
5-1 ISC
5-1 ISC
10-2 C
10-2 C
LOAD
REST
1 min.
1 min.
90s
90s
-
Notes:
PLAN OF ATTACK
Ball foot roll: 1 minute on for each foot, at least once a day.
The calf and ankle take a ton of abuse each day, and frequent
training can exacerbate any dysfunction you might not be aware of.
Its essential to do these drills each day, as often as possible.
Anterior Calf Foam roll: 1 minute on each leg, at least once a day.
Parameters for each session: 2 sets of the 5-1 Iso-Squeeze
Countdown (ISC) twice in a day. Rest 90 seconds between sets.
(no rest between right and left).
How to make it harder: use less balance support, or hold a weight
. How to make it easier: use more balance support.
Calf Raise 5-1 Iso-Squeeze Countdown (ISC)
Hold peak contraction (heel elevated) for 5 seconds, then do 5 reps
Rest 10 seconds
Hold peak contraction for 4 seconds, then do 4 reps
Rest 10 seconds
Hold peak contraction for 3 seconds, then do 3 reps
Rest 10 seconds
Hold peak contraction for 2 seconds, then do 2 reps
Rest 10 seconds
Hold peak contraction for 1 second, and finish with 1 hard rep
Rest 90 seconds and repeat for 2 rounds
2014 Chad Waterbury
Single-Leg Hop
Parameters for each session: 3 sets of 15 hops, twice in a day.
Rest 90 seconds between sets (no rest between left and right).
How to make it harder: jump higher, hold more weight.
Parameters for each session: 4 sets of a 10-second Iso-Squeeze
(IS), twice in a day. Rest 1 minute between sets (no rest between
right and left).
How to make it harder: hold a weight in your hand.
Notes:
Notes:
EXERCISE
Single-Leg Calf Raise (a.m.)
Single-Leg Calf Raise (p.m.)
Single-Leg Hop (a.m.)
Single-Leg Hop (p.m.)
DNS Calf Squeeze (a.m.)
DNS Calf Squeeze (p.m.)
SETS
2
2
3
3
4
4
REPS/TIME
5-1 ISC
5-1 ISC
15
15
10s IS
10s IS
LOAD
REST
90s
90s
90s
90s
1 min.
1 min.
EXERCISE
Single-Leg Calf Raise (a.m.)
Single-Leg Calf Raise (p.m.)
Single-Leg Hop (a.m.)
Single-Leg Hop (p.m.)
DNS Calf Squeeze (a.m.)
DNS Calf Squeeze (p.m.)
SETS
2
2
3
3
4
4
REPS/TIME
5-1 ISC
5-1 ISC
15
15
10s IS
10s IS
LOAD
REST
90s
90s
90s
90s
1 min.
1 min.
EXERCISE
Single-Leg Calf Raise (a.m.)
Single-Leg Calf Raise (p.m.)
Single-Leg Hop (a.m.)
Single-Leg Hop (p.m.)
DNS Calf Squeeze (a.m.)
DNS Calf Squeeze (p.m.)
SETS
2
2
3
3
4
4
REPS/TIME
5-1 ISC
5-1 ISC
15
15
10s IS
10s IS
LOAD
REST
90s
90s
90s
90s
1 min.
1 min.
Notes:
PLAN OF ATTACK
This foam roll drill must be performed very slowly without holding
any tension in the quads. Work to the edge of the most sensitive
spots, then do the techniques in the video to release it.
This drill is much more effective than it looks. Its crucial to make
sure your hip firing pattern is in sync to take stress of your knees
and low back. Go very slowly and sink heavy into the knee thats
down.
Parameters for each session: 2 sets of 25 reps, twice in a day.
Rest 3 minutes between sets.
How to make it harder: use more load (you can hold a weight in
each hand, elbows tucked tight).
Reverse Lunge
Parameters for each session: 2 sets of 15 reps, each leg, twice in a
day. Rest 2 minutes between sets (no rest between right and left).
How to make it harder: use more load (you can hold a weight in
each hand, elbows tucked tight).
Single-Leg Squat
Parameters for each session: 2 sets of 15 reps, each leg, twice in a
day. Rest 2 minutes between sets (no rest between right and left).
How to make it harder: do it from the edge of a box so you can
squat lower.
How to make it easier: decrease range of motion.
If this exercise causes pain, you can do a step-up from the highest
possible box for the same parameters listed above.
Parameters for each session: 3 sets of a 10-second Iso-Squeeze
(IS) for each leg, twice in a day. Rest 2 minutes between sets (no
rest between right and left).
How to make it harder: increase the hold time.
How to make it easier: decrease depth of squat.
If this exercise causes pain you can follow the same parameters
listed above for the bottom portion of a reverse lunge (knee slightly
off the ground).
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
LOAD
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
EXERCISE
Goblet Squat (a.m.)
Goblet Squat (p.m.)
Reverse Lunge or Single-Leg Squat (a.m.)
Reverse Lunge or Single-Leg Squat (p.m.)
Single-Leg IS Squat (a.m.)
Single-Leg IS Squat (p.m.)
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
LOAD
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
EXERCISE
Goblet Squat (a.m.)
Goblet Squat (p.m.)
Reverse Lunge or Single-Leg Squat (a.m.)
Reverse Lunge or Single-Leg Squat (p.m.)
Single-Leg IS Squat (a.m.)
Single-Leg IS Squat (p.m.)
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
LOAD
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
Notes:
Notes:
Notes:
PLAN OF ATTACK
Single-Leg Deadlift
Parameters for each session: 4 sets of 6 reps, twice in a day.
Rest 2 minutes between sets (no rest between right and left).
How to make it harder: use more load (you can hold a weight in
each hand).
Swing
Parameters for each session: 3 sets of 15 reps, twice in a day.
Rest 2 minutes between sets (no rest between right and left).
How to make it harder: use more load.
Nordic Hamstring
You could replace this exercise with the glute-ham raise if you have
the machine available.
Parameters for each session: 3 sets of 3 reps, twice in a day.
Rest 3 minutes between sets (no rest between right and left).
How to make it harder: lower more slowly.
Notes:
Notes:
EXERCISE
Single-Leg Deadlift (a.m.)
Single-Leg Deadlift (p.m.)
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
EXERCISE
Single-Leg Deadlift (a.m.)
Single-Leg Deadlift (p.m.)
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
EXERCISE
Single-Leg Deadlift (a.m.)
Single-Leg Deadlift (p.m.)
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
Which athletes have the best abs? The ones with the best diets.
How did they do it? See above. However, having a strong midsection is
essential for peak performance (and it certainly wont hurt how you look
on the beach).
PLAN OF ATTACK
Parameters: 3 sets of the longest leg lift you can hold, each side.
Rest 90 seconds between sets (no rest between right and left).
How to make it easier: dont lift the top leg, at first. Once you get
stronger youll be able to lift the top leg.
How to make it easier: decrease the height you lift your legs.
The hanging leg raise can be performed from rings or a pull-up bar.
Notes:
Notes:
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side-Plank with Leg Lift (a.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
max time
max time
5
5
LOAD
REST
90s
90s
90s
90s
90s
90s
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side-Plank with Leg Lift (a.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
max time
max time
5
5
LOAD
REST
90s
90s
90s
90s
90s
90s
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side-Plank with Leg Lift (a.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
max time
max time
5
5
LOAD
REST
90s
90s
90s
90s
90s
90s
Notes:
PART III:
HFT2 FULL-BODY
16-week Programs
V.1 V.2
Its worth noting here that the above sequence only takes about 10-12
minutes. Considering how valuable those drills are for performance and injury
prevention, I hope youll make time for them. Theyre only necessary before the
full-body workouts.
However, if youre short on time or dont have any nagging injuries that hinder
your workouts, the following sequence will get you ready to train in minimal
time.
Minimal Prep Work
Golf ball foot roll
Stir the pot
Monster walk
Side plank with leg lift
Finally, all workouts are in a circuit format. Youll do one set of each exercise
before repeating the circuit. This allows you to repeat each exercise with more
strength since the rest period before repeating a specific move is sufficient.
Dont rest between the right and left side for single-limb exercises.
2014 Chad Waterbury
V.1
2014 Chad Waterbury
WORKOUT 3 (Thursday): Start with a weight thats a 8-rep max and do 6 reps per set.
Exercise 1
Chin-Up from Rings or Pulldown with underhand grip for 6 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Bulgarian Split Squat or Split Squat for 6 reps, each leg
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds
Notes:
WORKOUT 1 (Monday): Start with a weight thats a 6-rep max and do 3 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with overhand grip for 3 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Step-Up or Lunge for 3 reps, each leg
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 14-rep max and do 12 reps per set.
Exercise 1
One-Arm Row (palm facing back) for 12 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Curl to Overhead Press with DBs or KBs for 12 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing with wide stance for 12 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds
Notes:
WORKOUT 3 (Thursday): Start with a weight thats a 8-rep max and do 6 reps per set.
Exercise 1
Chin-Up from Rings or Pulldown with underhand grip for 6 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Bulgarian Split Squat or Split Squat for 6 reps, each leg
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 14-rep max and do 12 reps per set.
Exercise 1
One-Arm Row (palm facing back) for 12 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Curl to Overhead Press with DBs or KBs for 12 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Romanian Deadlift or Swing with wide stance for 12 reps
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 12-rep max and do 10 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing for 10 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 12-rep max and do 10 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing for 10 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 12-rep max and do 10 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 10 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Romanian Deadlift or Swing for 10 reps
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 3 (Thursday): Start with a weight thats a 9-rep max and do 7 reps per set.
Exercise 1
Chin-Up from rings or Pulldown with hammer grip for 7 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 7 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Bulgarian Split Squat or Split Squat for 7 reps, each leg
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 2 (Tuesday): Start with a weight thats a 15-rep max and do 10 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing for 10 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 4 (Saturday): Ramp (increase) the load of each set and end with a level 7 rating.
Exercise 1
Renegade Row or Standing One-Arm Cable Row for 2 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Deadlift or Front Squat for 2 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 14-rep max and do 12 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 12 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 12 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing for 12 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 4 (Saturday): Start with 2 reps for first 4 sets, then do 1 rep for last 4 sets. Ramp up.
Exercise 1
Renegade Row or Standing One-Arm Cable Row for 2-1 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Push Press with DBs or KBs for 2-1 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Deadlift or Front Squat for 2-1 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 12-rep max and do 10 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing for 10 reps
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 14-rep max and do 12 reps per set.
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 12 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Curl to Overhead Press with KBs or DBs for 12 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Romanian Deadlift or Swing for 12 reps
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 3 (Thursday): Start with a weight thats a 8-rep max and do 6 reps per set.
Exercise 1
Chin-Up from rings or Pulldown with hammer grip for 6 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Bulgarian Split Squat or Split Squat for 6 reps, each leg
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 4 (Saturday): Start with 2 reps for first 4 sets, then do 1 rep for last 4 sets. Ramp up.
Exercise 1
Renegade Row or Standing One-Arm Cable Row for 2-1 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Push Press with DBs or KBs for 2-1 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Deadlift or Front Squat for 2-1 reps
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 4 (Saturday): Start with 3 reps for first 4 sets, then do 2 reps for last 4 sets. Ramp up.
Exercise 1
Renegade Row or Standing One-Arm Cable Row for 3-2 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Push Press with DBs or KBs for 3-2 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Deadlift or Front Squat for 3-2 reps
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
WORKOUT 4 (Saturday): Start with 2 reps for first 4 sets, then do 1 rep for last 4 sets. Ramp up.
Exercise 1
Renegade Row or Standing One-Arm Cable Row for 2-1 reps
Load/
Reps
Rest
30 seconds
Exercise 2
Push Press with DBs or KBs for 2-1 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Deadlift or Front Squat for 2-1 reps
Load/
Reps
Rest
30 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 8 Rounds
Notes:
V.2
2014 Chad Waterbury
Method
3-1 reps
ISC
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Load
Actual Reps or Time
BW
BW
32 Kg
15
BW
5
Confusing, right? Its actually pretty simple. The above log is nothing more than
a Inverted Row/Judo Push-up/Swing/Hanging Leg Raise circuit with 45 seconds
of rest between each exercise for 5 rounds (circuits), indicated by 5 columns.
For the Inverted Row your training method is the 3-1 Iso-Squeeze Countdown.
So youll do a 3-second squeeze followed by 3 reps. Then youll rest 10 seconds
and do a 2-second squeeze followed by 2 reps. Rest 10 seconds and do a onesecond squeeze followed by one rep. Thats one set. Youll rest for 45 seconds
and move to the Judo Push-up.
Write the load and actual reps (you might miss one) or hold time in the spaces
to the right. Finally, read the Method section carefully because not all exercises
stay within the 3-1 or 5-1 ISC. There are many progressions in the plan.
2014 Chad Waterbury
Method
5 reps
Full ROM
5 rounds/circuits
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Judo Push-up
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
3-1 reps
ISC
5 rounds/circuits
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Workout 4 (Saturday)
Exercise
Pull-Up Narrow Grip
Rest 45s
One-Arm Push-Up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Judo Push-up
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Workout 4 (Saturday)
Exercise
Pull-Up Narrow Grip
Rest 45s
One-Arm Push-Up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Judo Push-up
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Workout 4 (Saturday)
Exercise
Pull-Up Narrow Grip
Rest 30s
One-Arm Push-Up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Judo Push-up
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Workout 4 (Saturday)
Exercise
Pull-Up Narrow Grip
Rest 30s
One-Arm Push-Up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Workout 1 (Monday)
Exercise
Slide-Out or Fall-Out
Rest 45s
Dip or Slide Push-Up
Rest 45s
Hip Thrust
Rest 45s
DNS Calf Squeeze
Rest 45s, repeat circuit
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Headstand Push-up
Rest 45s
Single-Leg Squat
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
Workout 3 (Thursday)
Exercise
Pull-Up Narrow Grip
Rest 45s
Dip or Slide Push-Up
Rest 45s
Reverse Lunge
Rest 45s
Single-Leg Calf Raise
Rest 45s, repeat circuit
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 45s
One-Arm Push-Up
Rest 45s
Swing
Rest 45s
Side-Plank with Leg Lift
Rest 45s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Headstand Push-up
Rest 30s
Single-Leg Squat
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 30s
One-Arm Push-Up
Rest 30s
Swing
Rest 30s
Side-Plank with Leg Lift
Rest 30s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Judo Push-up
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
Workout 4 (Saturday)
Exercise
Pull-Up Narrow Grip
Rest 30s
One-Arm Push-Up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Headstand Push-up
Rest 45s
Single-Leg Squat
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 45s
One-Arm Push-Up
Rest 45s
Swing
Rest 45s
Side-Plank with Leg Lift
Rest 45s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Headstand Push-up
Rest 30s
Single-Leg Squat
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 30s
One-Arm Push-Up
Rest 30s
Swing
Rest 30s
Side-Plank with Leg Lift
Rest 30s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
Workout 1 (Monday)
Exercise
Pull-up Narrow Grip
Rest 45s
Headstand Push-Up
Rest 45s
Nordic Hamstring
Rest 45s
Single-Leg Hop
Rest 45s, repeat circuit
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
17 reps
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Dip or Slide Push-up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Method
5-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
Workout 3 (Thursday)
Exercise
Floor Maltese
Rest 45s
Push-Up
Rest 45s
Single-Leg Squat
Rest 45s
Single-Leg Calf Raise
Rest 45s, repeat circuit
Method
5s
IS
Load
Actual Reps or Time
6-1 reps
ISC
5-1 reps
ISC
7-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Slide-Out or Fall-Out
Rest 45s
Headstand Push-Up
Rest 45s
Swing
Rest 45s
Side-Plank with Leg Lift
Rest 45s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
10 reps
Full ROM
25 reps
Full ROM
max.
hold time
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
17 reps
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Dip or Slide Push-up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Method
5-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
Method
5s
IS
Load
Actual Reps or Time
6-1 reps
ISC
5-1 reps
ISC
7-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Slide-Out or Fall-Out
Rest 45s
Headstand Push-Up
Rest 45s
Swing
Rest 45s
Side-Plank with Leg Lift
Rest 45s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
10 reps
Full ROM
25 reps
Full ROM
max.
hold time
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
17 reps
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Dip or Slide Push-up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Method
5-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
Method
5s
IS
Load
Actual Reps or Time
6-1 reps
ISC
5-1 reps
ISC
7-1 reps
ISC
Notes:
Workout 4 (Saturday)
Exercise
Slide-Out or Fall-Out
Rest 30s
Headstand Push-Up
Rest 30s
Swing
Rest 30s
Side-Plank with Leg Lift
Rest 30s, repeat circuit
Method
4-1 reps
ISC
Load
Actual Reps or Time
10 reps
Full ROM
25 reps
Full ROM
max.
hold time
Notes:
LATS
Slide-out
Fall-out from rings
Wide-grip hammer pull-up
GLUTES
Hip hinge
Hip thrust
Monster walk
CALVES
Single-leg calf raise
Single-leg hop
DNS calf squeeze
QUADS
Goblet squat with band
Reverse lunge
Single-leg squat
Single-leg squat IS
HAMSTRINGS
Single-leg deadift
Swing
Nordic hamstring
ABS
Stir the pot
Side-plank with leg lift
Hanging leg raise