Total Explosive - Chris Bernard

Overtime Athletes Inc.
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Overtime Athletes Inc. Page 2

LEGAL
2010 Chris Barnard
All Rights Reserved. International Copyright
www.TotalXplosiveTraining.com
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NOTICE
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 youre
physicians approval before beginning this or any other exercise program.


TABLE OF CONTENTS

INTRODUCTION
Explosive Training
Motor Units
Neural Adaptation
Rate Coding

PHASES
Base Phase
Development Phase
Peak Phase

TESTING & EVALUATION
Evaluation Card

REST, RECOVERY, & NUTRITION
Sleep
Recovery Routine
Macronutrients
Supplements
Meal Plans
Food Substitutions

METHODICS
Speed Training Methods
Lifting Methods
How To Follow TXT

TOTAL XPLOSIVE TRAINING SYSTEM


Introduction

Everyone has the will to win, but not everyone has the will to PREPARE to win.
Bear Bryant

Welcome to Total Xplosive Training, I want to commend you for taking steps in improving your
performance and allowing yourself to pursue your true goals. I want to first say I believe this
system should not take place of your sport specific practice. It should be a compliment to
perfecting and honing in on your skills that are applied to your sport, such as hitting, shooting,
tackling, punching, etc.

All of these should be specifically targeted and practiced as its own; however this regimen will
amplify these skills and enable you to perform them faster, harder, and more efficiently. I
created the program as a straightforward answer to your previous disposition, which is why it is
complete with training the entire body plus recovery. With that being said it is essential that
you follow all components as they are intricately placed in specific order for you to reach
maximum results.

I have created this for you to follow with the bare necessities you find in any gym with no
machines. There is some equipment needed but nothing you couldnt make or find around.
Following this system may be best completed if you have a partner as dedicated as yourself.
My best wishes I send to you on your path to becoming an elite athlete.


Explosive training is a type of training that pertains to athletes and coaches from all walks of
competition and enhances personal performance directly to the particular competition. Any
sport requiring jumping, throwing, striking, accelerating, and changing direction would make
perfect sense to train explosive power due to the degree of sport specificity. Some athletes
can become confused sometimes when training for competition. It should be understood that
as an athlete, we are training the movement not the muscle or isolation of one. Its not a
matter of what your leg muscles look like but rather what they are doing for you in your
competition.

With that being said if we break down the actual events when training explosiveness we can
see it contains two phases like any other lift; eccentric and concentric. The main difference
here is the eccentric or preload phase is followed by concentric phase or contraction phase
which is done as fast and forceful as possible. This type of training improves overall muscular
power, which simply translates to the rate of performance.

How It Works

Without diving into too much physiology but to help you understand, we can learn your
muscles have motor units attached to them which send signals to the muscle from the brain.
When the signal is sent through nerves, motor units contract each and every muscle fiber they
innervate (making your muscles apply movement).

When we train explosiveness we use our Type II fibers or fast twitch fibers, which are exactly
the same fibers we use most in competitions that emphasize fast powerful movements. These


fibers are classified into two groups, IIA and IIB, for our purposes we will be dealing with IIB,
which produce high force/velocity and fatigue quickly. Therefore when we train for power we
send more signals to these fast twitch fibers and the more signals we send (intensity) the more
motor units we are recruiting.

We can look at it like we are activating areas of your muscles that may have never been used
before or may not have been trained properly and this will help improve human performance.
As we continue training in this manner we are able to recruit these particular motor units a lot
faster and more efficiently through a term we call neural adaptation.

TXT is a little different though, as you finally start to adapt to a particular motion we alter the
exercises which will recruit different motor units on the same muscle but maintain activation of
the previous units. This makes perfect sense knowing that in competition most movements
are improvised as an action or reaction and needs to be sharp and coordinated.

Recruiting these units is shown to improve coordination because we have a better control of
our muscles when we are activating them more often. In addition, this program compliments
explosive training with other methods to in turn maximize power output as a whole.

As well as neural adaptation we can look at the rate coding mechanism and how this is shown
to be improved through this training. Rate coding can simply be termed as the frequency that
those signals are sent to your muscles from your brain. If we are able to improve the amount
of muscles activated (motor units recruited) and how fast we get those muscles working (rate
coding) we can severely improve your overall performance as an athlete by increasing your
rate of force development (how fast you can produce force). However with this we see that
training for explosiveness does not necessarily translate to absolute strength or 1 rep max of
particular lifts, so in this program we added a strict balance to increase absolute strength as
well as increasing the force and velocity at which we can perform it at and doing it specifically
to mimic movements or muscles activated within competition so we can utilize your strength as
soon as this new force is developed.

The TXT workouts are specifically dialed in an exact order in order to manipulate these fibers


and recruitment patterns mentioned to ultimately help alter your genetics. Almost every athlete
needs to display strength and power but most of all needs to be ready to perform any
movement pattern (regarding their sport) at any given time.

To mimic this we broke down the main movement patterns and attack these muscles/motions
with precision. When we break down the kinesiology of an athlete the most important, but
most overlooked groups of muscles are lacked when trained for sport specificity, such as the
hips and posterior chain muscles. Everyone wants to have a bigger bench it seems, which is a
good upper body movement but is inferior to other movements.

Hip extension, hip flexion, empowering/absolute strength and lengthening of the posterior
chain can directly affect your overall performance. We take these throughout the system and
expose them to various methods, then constantly train them to fire properly in the program in
order to prepare the body like a machine for any task needed as an athlete.

When we add all these components together in our training I learned through real experience
that we can not only overturn our previous athletic performance but we can take it to another
level and reach heights our genetics werent supposed to. (Because lets face it we werent
born with these genetics.)

Bottom line is we train as athletes to IMPROVE THE PLAYERS ABILITY TO MAKE THE PLAY.


Phases

I can accept failure, I cant accept not trying
Michael Jordan

TXT is broken into 3 phases each being 4 weeks in length, in which you will need to complete
in order to achieve maximum results, Base, Developmental, and Peak. These stages allow
you to transition your training directly to your sport. Its a method that allows you to
progressively build on performance while maintaining prior results.

Its my method of grouping, Russian conjugated periodization and a little western linear
periodization. For those not familiar with these methods, the easiest way to look at is western
linear is a block method in performance where we transition from periods of hypertrophy-
strength-speed whereas, conjugate we use these all in conjunction. So basically our core lifts
are performed according to the conjugated method and our auxiliary and explosive lifts
progress us through the western linear method of periodization. It forces your body to never
plateau while progressively building strength, speed, and size throughout.

Base Phase: (first 4 weeks) this is just how it sounds; youre going to develop a strong base
in major movements that underline most sports. You will start here with your training. We
need to learn the pattern of some methodics and motions and begin to activate the hips and
posterior chain correctly. In addition, this will emphasize adding as much size and absolute
strength as you can. You will also be developing the correct movement patterns in order to
transition to more technical lifts.


Developmental Phase: (next 4 weeks) stage 2 is next, it is going to increase strength again
and take the strength developed in the Base Phase and apply it to training your explosive
power, which we ultimately want to transition onto the field. As well as developing coordination
through recruitment of motor units while adapting and adding acceleration to the absolute
strength gained.

Peak Phase: (last 4 weeks) here is the last phase where you will be shattering your personal
records. You will be peaking in time for your season or competition at top shape and
performance. We will accomplish this by overlapping the prior phase objectives and testing
your body to the limit while taxing the nervous system before resting. Make sure you record all
your lifts as you will max out on lifts in this phase and compare to your evaluation card.


Testing & Evaluation

Dont let other people tell you what you want.
Pat Reilly

Here is where you will see your progression throughout the program. Fill out the evaluation
card by following the given tests. Like I mentioned before, I strongly advise following TXT with
a partner seeking the same results due to a lot of the program requiring an extra hand.

Down below is the evaluation card, which needs to be done a complete week prior to
beginning the training program. Here are some helpful notes to accurately complete your
evaluation card.

Weight- weigh yourself on the exact same scale for before and after. Wear the exact same
clothes both times and make sure you weigh yourself in the morning upon waking.

Vertical- 1. Place chalk on the tips of your fingers and stand against a wall.
2. Extend your arm; mark the wall with your tips.
3. Next jump as high as possible while marking the wall with your tips.
4. Subtract that measurement from the measurement of your height
That number will be your vertical

Broad- 1. Start with toes behind a line (chalk works)
2. Leap as far forward as possible swinging the arms and staying low
3. Mark the point at which you back heel lands
Measure these and take the best out of 3 jumps

Shuttle- 1. Start in the middle of 10 yards.
2. Run 5 yards one way.
3. Turn travel the full 10 yards across.
4. Finish by turning and ending when running 5 more yards or at the starting line.


10 yard dash- start on your own command and sprint 10 yards. Take best of 3 sprints for your
time.

40 or 60 yard dash- this is a test of your straight away speed (Linear), baseball players run
the 60 and all other sports run the 40. Although I dont swear by this test many scouts do so
make sure you accurately time it.

Bench, Squat, & Clean- allow yourself proper warm up to begin. Next you will want to take 5
to 6 sets of 1 to 3 reps gradually progressing until you cannot perform the load. If you are
unfamiliar with maxing out or 1 rep max, it is just how it sounds we are basically determining
the greatest load that we can perform with the given lift.


EVALUATION CARD:

NAME: DATE:
TESTS BEFORE AFTER
Weight (lbs.)
Vertical (explosiveness)
Broad (explosiveness)
Shuttle (agility)
10 yd Dash (acceleration)
40 or 60 yd Dash (speed)
Bench (absolute strength)
Squat (absolute strength)
Clean (strength/explosive)


Rest, Recovery, & Nutrition

Somewhere, out there, he is practicing and when you meet, he will win
Unknown

THIS SECTION IS JUST AS IMPORTANT AS YOUR TRAINING!!!

Rest
Sleep is essential to your training for your recovery, performance, and overall health benefits.
Sleep is when you allow the tissue you broke down from training to rebuild. It is understood
that your muscles are growing during rest not when we are training, hence why sleep is so
essential. In addition to this, when you sleep your body enters a stage of sleep called REM
basically we can consider this when your dreaming. During this stage, a gland in your head
releases hormones called your pituitary gland which releases Growth Hormone. This hormone
is metabolized by fat and does exactly as it sounds, helps your body to grow. The release of
this slows as we get older so for young athletes you need to take advantage and manipulate
this as much as possible while you can. During this program it is essential you get between 8-
10 hours of sleep including weekends for optimal growth and recovery.

Recovery
Although we will be performing most of your recovery through proper nutrition and rest I have
instilled a certain stretching regimen as well as foam rolling (if you have one available) routine
to be performed every night of training days in order to speed up the healing of muscle tissue
damage as well as lengthen the major movement muscles. In addition, stretching is essential


because here we can eliminate muscle imbalances. Many of the movements and motions
performed in competition may be inhibited because the muscle is too tight. While each person
individually may have many imbalances or tight muscles we provide a series of static stretches
plus dynamic warm-up that aids in the correction of these generally tight muscles. Click the
links below to learn the stretches that need to be performed.

RECOVERY STRETCHING FOAM ROLLING

Nutrition

Nutrition may be one of the most important aspects of your training. We need to be eating
more calories than we are using and getting this from the right foods.

Plus there is a fine line in this program between peak performance and overtraining.
Overtraining is basically a condition when your volume and intensity exceed your recovery
capacity. If you follow the rest, recovery, and nutrition you will allow your body to reach new
heights in athletic potential rather than decrease it by becoming overtrained. You can become
overtrained easily if you are not properly nourishing the body with what meal plans I have
provided below. Here is some information on the foods and supplements I suggest. *Note a
lot of the information on nutrition has been provided from the writing of Elliott Hulse, CSCS.

Protein
You are going to need to include some meat in your diet. Meat and eggs are the most plentiful
source for the essential amino acids that are necessary for normal growth and the formation of
hormones. Meat is also loaded in the life enhancing, fat soluble vitamins A and D. as well as


saturated fats and cholesterol that help to produce testosterone and keep your cells healthy.
Please, note that proteins cannot be adequately utilized without fat. I advise against any diet
that is high in protein and low in fat as this can lead to several metabolic problems. In nature
fats always accompany protein. Plus as I mentioned in the rest section, fat is what metabolizes
growth hormone.

Carbohydrates
Carbohydrates are your sole source of energy as an athlete, point blank. You need to make
sure you are receiving your energy from the right sources though. Sugars are not the route we
want to take here, so stay away from candy and soda. Sugar robs your body of vital nutrients
and is a displacement food. You can rest assured that if you consume sugar in its depleted
forms you are going to be fat and sick. Sugar makes you fat because excessive amounts of it
are stored in the liver. When the liver is filled to the max with sugar (glycogen) the excess gets
shipped back to the blood in the form of fatty acids. These fatty acids find a nice home right
under your chubby chin, in your love handles, on your breasts (yes, man-breasts) and around
your belly and fat butt. Sugar makes you sick because it suppresses your immune system. In
fact sugar can incapacitate your immune system for up to 48 hours!

*If you feel you need to rid your body of some excess body fat maintain the same amount of
calories as the meal plan recommends and cut your carbs. for the last meal and substitute
more vegetables. Make sure you get your carbs from the sources provided. Key note- Fat
burns in a flame of carbohydrates (for those that believe in excluding carbs. to lose body fat)

Fruits and Veggies
Plant foods contain many secondary nutrients that are essential to vibrant health. But, these
vital nutrients can be destroyed if the foods are not prepared properly. For example, you know
that greens are good for you. You intend to nourish yourself with the life-giving powers of this
super food, so you throw some in a pot to boil for minutes. when the greens are done you
scoop out of the pot what looks like green oatmeal. Its been over cooked. When you cook
most fruits and veggies you destroy many of the enzymes and nutrients that make the food
worthwhile. Fruit juice is another issue, if you are using store bought, pasteurized fruit juices,
rest assure that you are drinking nothing but sugar water. In fact, any fruit that is juiced only


have 1 hour before it begins to lose its value. Make sure you get your sources as natural as
possible.

Creatine
Creatine is a metabolite manufactured by our bodies to supple our muscles with
energy. It is found naturally in red meat, but in very minute amounts. There are
about 7g of creatine in 12oz. of red meat. Creatine is not an anabolic hormone, or a drug of
any kind like a prohormone. Creatine is used to increase muscular
anaerobic endurance and power that will lead to increased muscle gain. Through many
scientific studies, creatine has been found to help build lean muscle mass, increase athletic
performance, increase endurance and speed recovery. It is stored in your muscle cells and
during periods of heavy muscular activity your body converts it into ATP to power your
muscles. Is it harmful? No. The bad press creatine has received in the past due to the
incorrect usage by the consumer, not the product. The only side effect reported is mild upset
stomach and occasional dehydration. Recently, many people have suggested that taking
creatine for long periods could possibly damage the liver. A recent study suggested compared
kidney health of creatine users and non-creatine users for a period of 10 months to 5 years.
The creatine users ingested between 1-20g of creatine every day. Results of the study
indicated that supplementing with creatine monohydrate DID NOT have any adverse effects on
the kidney function or general health in any of the subjects. I recommend either pure white
creatine with nothing added paired with a fruit juice or one that already contains dextrose. Also
follow the label for the loading parameters and how to use it.

Glutamine
Glutamine is the most widely used amino acid in the body. It is used to help build
muscles combat the stresses of exercise or trauma, lack of calories or illness.
Supplementing your diet with extra glutamine will help prevent muscle protein
breakdown while youre asleep or dieting, and help increase protein synthesis.
Glutamine and Alanine are used extensively for muscle growth and repair. Large
amounts are needed. Heavy training can reduce glutamine levels buy up to 50%. If availability
is low, growth and repair are slowed. Your body will preserve it for


more important functions. Muscle growth is low on the list of priorities during times of low
glutamine.

Here are sample meal plans and substitutes for the particular foods. You will take your
bodyweight and multiply it by 20 to get the meal plan to follow.

*BODYWEIGHT (lbs.) X 20 = ______ CALORIES TO BE CONSUMED DAILY

**Above each sample plan is the word MASS followed by a number. Round UP to the
meal plan closest to your calculation. So say your 155 lbs, multiply it by 20 and you get
3100 so you would follow the MASS 3200 plan.











*For everyone over 200 lbs. just follow the same meal plan but add the extra calories in your
meals by adding more food.
*Example: 227 lb athlete x 20 = 4540 calories they need to eat in a day with the meal plan
above being the base of the foods to eat.

The meal plan is very specific as you see. I have provided substitutes for each protein,
carbohydrates, and vegetables.


In addition, I used Myoplex because it is a popular and available meal replacement. No sweat
if you dont want to use that use any protein powder and blend it with a banana, oatmeal, and
peanut butter for your meal replacement shake.

Here are some substitutes for the plan provided:

Protein(4oz)
PROTEIN (g) CARBS.(g) FAT(g) CALORIES
Chicken 27 0 2 133
Turkey 28 0 2 132
Tuna 30 0 1 140
White Fish 22 0 5 134
Lean Beef 25 0 5 153
Shellfish 20 0 2 105
Eggs 14 3 5 89

Carbs.(1 oz)
PROTEIN CARBS. FAT CALORIES
Brown Rice 2 22 .5 103
Oatmeal 5 23 0 132
Sweet Potato 2 30 0 130
White Potato 2 20 0 86
Wheat Bread 2.5 18 1 90

Vegetables
PROTEIN CARBS. FAT CALORIES
Green Beans 3 10 0 44
Broccoli 5 9 0 50
Asparagus 6 7 1 40
Spinach 5 6 0 40
Lettuce 1 5 0 22
Mixed Green 6 7 0 42


Methodics

I Think Therefore I Am
Rene Descartes

In this section TXT will explain some intricate roles of each method and why they are
necessary in your explosive training. Here we will dive into why they are important. First
explaining the logic behind your speed, quickness and explosiveness, then proceed into the
lifts. This is not your instruction manual, provided are video for visual instruction so read over
this to understand what you are performing in this system.

Dynamic Warm up- First and foremost before every workout you will perform the same
dynamic warm up. This will enable you to get loose or stretched dynamically (sport specific
stretches) without stretching statically (holding a stretch for a given amount of time). Studies
show static stretching takes away a percentage of power you can perform in your workout
when performed right before your training. So lets leave the static stretching for recovery at
night. In addition, when you properly warm up your entire body you get your blood flowing,
heart rate increasing, and your joints release synovial fluid which acts as a lubricate for your
joints, which will help when training.

Speed, Agility, Quickness, & Explosiveness

**A lot of coaches have many different methods and tricks. All of these speed, explosive, and
quickness drills in TXT are the ones that have been proven to work for our athletes. You may
have heard of the principle that if you train speed slow, you will become slow. Well theres
truth to it, you need to train your body all out as explosive and fast as it can go to become
faster with optimal rest. So think why would repeated 100 yard sprints help? When by the 3
rd

sprint you are training your speed at maybe 75%. Most coaches speed training becomes
conditioning. Here are the speed methodics we use. They are not to take over your
conditioning or sport specific craft just as a compliment to better those attributes.


Classic Speed Drills- As we see in the beginning of the base phase we take you through a
series of classic speed drills. These speed drills will get you activating the proper movements
when running along with forcing your body to learn some of the proper techniques through
these methodics. We teach your body to open up your stride length while training your stride
frequency. This is exactly what speed is: SPEED=STRIDE LENGTH x STRIDE FREQUENCY

Plyometric & Ladder Circuit- The ladder will enable you to work on a few skills that need to
be trained. Foot-eye coordination is very important in all aspects as an athlete as well as quick
feet. Foot work trained here will transition tremendously into your competition because we are
priming the nervous system to recruit motor units across a wide variety of motions. Next is the
plyometric circuit, this is extremely important to train your own bodyweight explosively because
this is what you will be throwing around in your sport. This is responsible for making you
extremely explosive dynamically. Its important when performing the plyos that we commit to
and perform the cycle of the legs. When cycle is mentioned, Im pertaining to the natural
motion of the running cycle your legs perform when running properly. This motion is closely
related to that of the motion when you pedal a bicycle.

Basic keys to remember here without over complicating it are to 1. drive the knee forcefully up,


2. then extending that foot out in front while striking the ground on the ball of the foot, 3. then
driving that foot back so the leg becomes fully extended, 4. repeat leg to leg. Make sure the
cycle is properly executed as a natural motion when performing all plyos. Dont feel
overwhelmed this is just an introduction the videos will provide visual instruction.

Jumping- Jumping for max effort is one of the most important methods to train in this program.
TXT takes you through a series of jumping which progressively become harder. These are
essential when training your explosiveness of hips and posterior chain muscles. If we are able
to forcefully train your body to explode on to a 54 box or quickly pop your hips from your
knees, we can then use those same motions and muscles to propel yourself down the court or
across the field. I personally credit jumping to the lowering of my 40/60 as well as lightning
fast game speed.
Me jumping 64 inches

Lifting
**Your lifting will contain a series of methods all designed systematically for you to overall
transition you into the best explosive athlete possible.

Powerlifting Method- These lifts are simply to build your absolute strength or the maximum
weight you can lift for one rep(one rep max). However, these lifts also provide an
overwhelming assistance to the building of your foundation (base) and compliment explosive
lifts. Core strength along with the prime multiple joint movements of the upper and lower body
will be broke down with these particular lifts. They are proven to help the body grow when


trained properly and with heavy weight that tax the nervous system. These are done in low rep
range with really high intensity and high rest periods. Look for deadlifts, heavy squats, and
bench press.

Bodybuilding Method- Included is some bodybuilding in this program in the beginning to add
as much muscle mass as possible. We wanted this program to substitute as your off season
training and this is a great method for hypertrophy (adding size to muscles) in the beginning
stages of your training. Look for these to be high rep, high intensity, with low rest time.
Example would be when the program directs you to superset a series of lifts where you will do
a set of each exercise then move right to the next exercise completing all with no rest in
between, then resting when all are accomplished, then repeat the supersets again.

Olympic Lifts- these may be the lifts that catch the most heat as far as coaches skepticism,
but they are the most important when transitioning to competition along with the next method.


These particular lifts you are training powerful hip extension followed by quick hip flexion.
Thats all we are targeting when it comes to these!!! Many athletes and coaches become
scared of these because of incorrect form and possibility of injury, well go down in weight and
learn them because you tell me an athlete that doesnt need quick, powerful hips? You can
injure yourself doing all kinds of training improperly, but because TXT simply stresses the
action of the hips here we dont have to spend hours dwelling on incorrect form. This may
sound crazy but as long as we are extending then flexing the hips as quickly and powerfully as
possible while maintaining proper foot placement, it doesnt matter what your technique flaws
may be as long as your safety is not compromised. This doesnt mean we can stray too far
from form, I display in the videos how to properly achieve these. I trained solely Olympic lifts
at one point and not only maintained ALL of my speed and explosiveness I GAINED some. If
you plan to skip these you should pack it up because I promise these ground based
explosive lifts will increase your performance tremendously. They should be performed low
rep, with high intensity, and high rest intervals between bouts. These will be your snatches,
cleans, jerks, and pulls.

Explosive Power Method- this pertains to a lot of the manipulating of the fast twitch fibers.
Here you will train the force of the weight you can lift along with the velocity at which you can
perform the lift. When we multiply these, we get power, which is directly needed in all
competition. You need to be strong sure and you need to be fast in sport, well these are the
lifts that help bridge the gap. These are your dynamic lifts which are performed with specific
coaching. Pay close attention as to how to perform them in the video instruction they play the
major role in your explosive training in TXT. These are not necessarily lifts that were created,


what was created was taking the essential multi joint movements and performing them in a
completely different manner to manipulate your fast twitch fibers.

How to follow TXT

Total Xplosive Training is an accumulation of these methods carefully placed in meticulous
order for you as an athlete to become the most powerful, fast, and explosive athlete possible.
It is urged for you not to deviate or alter any of the order or placement of the program it is
specifically designed for you to manipulate and extract as much potential from your body in the
exact order it is in by placing emphasis on particular movements and muscles.

Like mentioned earlier there are 3 phases and each phase is 4 weeks long. For example you
have the base phase; you will begin the program here on Monday. Every Monday for the next
4 weeks you will follow the exact routine (reps, sets, etc.).

Record the weight used in the space provided. This is important for you to track consistently
the weights used to make sure progression is obtained.


Performance Points

Percentages-
Most performance based programs base your rep scheme on a series of percentages.
However, TXT urges you to work to your capacity each and every day. We need you to get as
strong as you can as quickly as possible and this is how we push your limits by consistently
pushing heavy weight. In some programs, beginning stages are devoted to hypertrophy so
you would be performing anywhere from 50-65% of your 1 rep max on core lifts. TXT instills
pushing heavy weight on your core lifts while performing hypertrophy with auxiliary lifts with rep
schemes, rest intervals, and exercise selection.

How to choose the right weight. First like we mentioned we determine your 1 rep max in our
core lifts. From this we use our own common sense; if the program calls for 5 sets of 5 reps
we would find a weight that we could do at least 4 and no more than 6. If it becomes too
heavy we lower it and when it becomes too light we increase the load. The rep schemes week
to week are designed for you to increase percentages of your loads. For instance, you have 5
sets of 5 reps the first week, the next week we may use 3 reps which would obviously allow
you to move a heavier load than performed with 5 reps. So basically you want to make sure
that each exercise is performed in correlation with the reps unless specified (Light) or if it has a
specified percentage. So make sure you are performing each methodic with the greatest load
while maintaining the given amount of reps.

Certain lifts will be labeled with a certain percentage, simply follow this based off your 1 rep
max. When the lift has (Light) next to it we want to perform these lifts with a gradual
progression starting at 50% of your 1 rep max.


Rest Interval-
-Each and every speed/explosive movement should be done before your lifting and consist of
a 2-4 minute rest in between each bout.
-When the program calls for you to superset exercises there is to be no rest between each
exercise. When all the exercises are completed then you rest 1-2 minutes between each bout.
-All other lifts should maintain a rest interval of 2-3 minutes in between in order for you to
completely replenish the muscles for the next bout.

Click on each and every exercise title to learn exactly how to perform each exercise
through video instruction. Make sure you read the instruction above each video of how
to perform them as you move from phase to phase. If you need to print the entire
workout or fill in the chart so you can record your weight, distance, times etc

Good Luck make sure you fill out the evaluation card on the very last week of training. When
you have completed all 3 phases take an entire week off and you will be ready for competition.


Base Phase

Week 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Monday Rep. x Wt. Rep. x Wt. Rep. x Wt. Rep. x Wt. Rep. x Wt. Rep. x Wt.
Dynamic Warmup 1x
Ball Drops 3x 3x 3x 3x
Striders (50 yds.) 1x 1x 1x 1x 1x
Falling Sprints (10 yds.) 1x 1x 1x 1x 1x 1x
10 yd. Sprints 1x 1x 1x 1x 1x 1x

Deadlift 8x 8x 8x 8x
Hanging Clean Pull 6x 6x 6x 6x
Med Ball Xplosions
Forward 2x 2x 2x 2x
Rotational 2x 2x 2x 2x
Backward 2x 2x 2x 2x
Sit-Up Circuit 1x 1x

Tuesday
Dynamic Warmup 1x
Ladder Circuit 1x
Plyo Circuit (10 yds) 1x

Explosive Bench 6x 6x 6x 6x
Incline Press 8x 8x 8x 8x
Superset
a. Chin-Ups 10x 10x 10x 10x
b. Towel Rows 12x 12x 12x 12x
c. Hyperxplosions 10x 12x 15x 15x

Thursday
Dynamic Warmup 1x
Barrier Jumps
One Leg (Each Leg) 4x 4x 4x 4x
Regular 4x 4x 4x 4x

Box Squat 8x 8x 8x 8x
Superset
a. Walking Lunges 10 steps 10 steps 10 steps 10 steps


b. RDL's 8x 8x 6x 6x
Ab Circuit 1 1x 1x 1x

Friday
Dynamic Warmup 1x
Ladder Circuit 1x
Plyo Circuit (10yds) 1x

Military Standing 8x 8x 8x
Explosive Close Grip 6x 4x 2x 2x 2x 6x
Superset
a. 21's 1x 1x 1x
b. Rope Extension 10x 10x 10x
c. Barbell Curl 10x 10x 10x
Knees to Bows 10x 10x 10x

Week 2

Monday
Dynamic Warmup 1x
Ball Drops 3x 3x 3x 3x
Striders (50 yds.) 1x 1x 1x 1x 1x
Falling Sprints (10 yds.) 1x 1x 1x 1x 1x 1x
10 yd. Sprints 2x 2x 2x 2x 2x 2x

Deadlift 5x 5x 5x 5x 5x
Med Ball Xplosions
Forward 2x 2x 2x 2x
Sit-Up Circuit 1x 1x

Tuesday
Dynamic Warmup 1x
Ladder Circuit 1x



Incline Press 5x 5x 5x 5x 5x
Superset
a. Chin-Ups 10x 10x 10x
b. Towel Rows 12x 12x 12x
c. Hyperxplosions 15x 15x 15x

Thursday
Dynamic Warmup 1x
Barrier Jumps
One Leg (Each Leg) 4x 4x 4x 4x
Regular 4x 4x 4x 4x

Box Squat 5x 5x 5x 5x 5x
Superset
Ab Circuit 1 1x 1x 1x 1x

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Military Standing 5x 5x 5x 5x 5x
Explosive Close Grip 5x 5x 3x 3x 3x
Superset
a. 21's 1x 1x 1x
b. Rope Extension 10x 10x 10x
c. Barbell Curl 10x 10x 10x
Knees to Bows 10x 10x 10x

Week 3

Monday
Dynamic Warmup 1x
Ball Drops 3x 3x 3x 3x 3x
Striders (50 yds.) 2x 2x 2x 2x
Falling Sprints (10 yds.) 2x 2x 2x 2x
10 yd. Sprints 2x 2x 2x 2x


Deadlift 5x 5x 3x 3x 2x
Med Ball Xplosions
Forward 2x 2x 2x 2x
Sit-Up Circuit 1x 1x 1x

Tuesday
Dynamic Warmup 1x
Ladder Circuit 1x

Incline Press 5x 5x 3x 3x 3x
Superset

Thursday
Dynamic Warmup 1x
Barrier Jumps
One Leg (Each Leg) 4x 4x 4x 4x 4x
Regular 4x 4x 4x 4x 4x

Box Squat 5x 5x 3x 3x 3x
Superset

Friday
Dynamic Warmup 1x
Ladder Circuit 1x



Explosive Close Grip 6x 4x 4x 2x 2x 1x
Superset
a. 21's 1x 1x 1x 1x
b. Rope Extension 12x 12x 12x 12x
c. Barbell Curl 8x 8x 8x 8x
Knees to Bows 8x 8x 8x 8x

Week 4

Monday
Dynamic Warmup 1x
Ball Drops 3x 3x 2x 2x 1x 1x
Striders (50 yds.) 2x 2x 2x 2x
Falling Sprints (10 yds.) 2x 2x 2x 2x
10 yd. Sprints 2x 2x 2x 2x 2x

Deadlift 6x 4x 4x 2x 2x 1x
Med Ball Xplosions
Forward 2x 2x 2x
Rotational 2x 2x 2x
Backward 2x 2x 2x
Sit-Up Circuit 1x 1x 1x

Tuesday
Dynamic Warmup 1x
Ladder Circuit 1x

Incline Press 6x 4x 4x 2x 2x 2x
Superset

Thursday
Dynamic Warmup 1x
Barrier Jumps


One Leg (Each Leg) 4x 4x 2x 2x 2x

Box Squat 6x 4x 2x 2x 1x 1x
Superset

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Explosive Close Grip 8x 6x 4x 4x
Superset
a. 21's 1x 1x 1x 1x
b. Rope Extension 12x 12x 12x 12x
c. Barbell Curl 8x 8x 8x 8x
Knees to Bows 10x 10x 10x 10x

Development Phase

Week 5
Dynamic Warmup 1x
Knee Jumps
Bodyweight 3x 3x 3x 3x
Weighted 2x 2x 2x 2x

Power Snatch 6x 6x 4x 4x 4x
Hang Cleans (Light) 8x 8x 8x
Clean Pulls 4x 4x 4x
Power Jerk 5x 5x 5x 5x
Sit Up Circuit 1x 1x 1x

Tuesday


Dynamic Warmup 1x
Dot Drill 1x 1x

Press (Floor or Band) 8x 8x 8x 8x
Explosive Press Circuit 1x
Superset
a. Chin Ups 8x 8x 8x
b. Face Pulls 10x 10x 10x
c. Incline Alternating 8x 8x 8x
d. 1 Arm Rows 6x 6x 6x
Hyperxplosions 20x 20x 20x

Thursday
Dynamic Warmup 1x
Box Jumps
Regular 4x 4x 4x 4x
ESS Jumps 2x 2x 2x 2x

Squat Jumps 4x 4x 4x
Back Squat 8x 8x 8x 8x
Superset
a. Step Ups 6x 6x 6x
b. Hip Thrusts 8x 8x 8x
c. Goodmornings 10x 10x 10x

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Power Clean 6x 6x 6x
DB Military Standing 8x 8x 8x
Superset
a. Plate Raise 8x 8x 8x
b. Dips 10x 10x 10x
c. Barbell/DB Curls 10x 10x 10x
Superset


a. Knees to Bows 10x 10x 10x
b. Wood Chops 5x 5x 5x

Week 6

Monday
Dynamic Warmup 1x
Knee Jumps

Hang Cleans (Light) 8x 8x 6x 6x
Sit Up Circuit 1x 1x 1x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x

Press (Floor or Band) 5x 5x 5x 5x 5x
Explosive Press Circuit 1x 1x
Superset

Thursday
Dynamic Warmup 1x
Box Jumps
Regular 4x 4x 4x 4x
ESS Jumps 4x 4x 4x 4x

Back Squat 5x 5x 5x 5x 5x


Superset

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Power Clean 5x 5x 5x 5x 5x
Superset
b. Dips 12x 12x 12x
Superset

Week 7

Monday
Dynamic Warmup 1x
Knee Jumps

Sit Up Circuit 1x 1x 1x 1x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x


Press (Floor or Band) 5x 5x 3x 3x 3x
Explosive Press Circuit 1x 1x 1x
Superset

Thursday
Dynamic Warmup 1x
Box Jumps
ESS Jumps 4x 4x 2x 2x 2x

Superset

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Superset
b. Dips 10x Failure x Failure x
Superset


Week 8

Monday
Dynamic Warmup 1x
Knee Jumps
Bodyweight 3x 3x 3x 2x 2x
Weighted 2x 2x 2x 1x 1x

Sit Up Circuit 1x 1x 1x 1x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x

Press (Floor or Band) 6x 4x 2x 2x 1x 1x
Explosive Press Circuit 1x 1x 1x
Superset

Thursday
Dynamic Warmup 1x
Box Jumps
Regular 4x 2x 2x 2x 1x 1x
ESS Jumps 4x 2x 2x 2x 1x 1x

Squat Jumps 2x 2x 2x 2x
Back Squat 6x 4x 2x 2x 2x 2x
Superset



Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Superset
b. Dips Failure x Failure x Failure x
Superset

Peak Phase

Week 9
Dynamic Warmup 1x
Knee Jumps
Knee Jump + Box 3x 3x 3x 3x

Hang Snatch (Light) 3x 3x 3x
Power Clean 8x 8x 8x 8x
Clean Pull 6x 6x 6x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x 1x

Flat Bench 8x 8x 8x 8x


Curl to Press 8x 8x 8x
Superset
a. Lay Back Chin Ups 8x 8x 8x
b. Bucket Dumps 8x 8x 8x
c. Palms In Incline 8x 8x 8x

Thursday
Dynamic Warmup 1x
Hurdle Jumps (4 hurdles)
Forward 2x 2x 2x 2x
Lateral 2x 2x 2x 2x

Power Snatch 6x 6x 6x
Hang Clean (Light) 4x 4x 4x 4x
Split Jerk 5x 5x 3x 3x

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Back Squat 8x 8x 8x 8x
Squat Jump 3x 3x 3x
Superset
a. Bulgarian Squats 8x 8x 8x
b. Body Drops 8x 8x 8x
c. Hip Thrusts 4x 4x 4x
Weighted Hyperxplosions 10x 10x 10x

Week 10

Monday
Dynamic Warmup 1x
Knee Jumps
Knee Jump + Box 3x 3x 2x 2x



Clean Pull 6x 6x 6x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x 1x

Flat Bench 5x 5x 5x 5x 5x
Superset

Thursday
Dynamic Warmup
Hurdle Jumps(4 hurdles)
Forward 3x 3x 3x 3x
Lateral 3x 3x 3x 3x


Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Squat Jump 3x 3x 3x
Superset


Week 11

Monday
Dynamic Warmup 1x
Knee Jumps
Knee Jump + Box 3x 3x 2x 2x 2x

Clean Pull 4x 4x 4x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x 1x

Flat Bench 5x 5x 3x 3x 3x
Superset

Thursday
Dynamic Warmup
Forward 2x 2x 2x 2x 2x
Lateral 2x 2x 2x 2x 2x


Friday
Dynamic Warmup 1x


Ladder Circuit 1x

Squat Jump 3x 3x 3x
Superset

Week 12

Monday
Dynamic Warmup 1x
Knee Jumps
Knee Jump + Box 2x 2x 1x 1x 1x

Power Clean 6x 4x 2x 2x 1x 1x
Clean Pull 4x 4x 4x

Tuesday
Dynamic Warmup 1x
Dot Drill 1x 1x 1x

Flat Bench 6x 4x 2x 2x 1x 1x
Superset

Thursday
Dynamic Warmup 1x


Forward 2x 2x 1x 1x 1x
Lateral 2x 2x 1x 1x 1x

Power Snatch 6x 4x 2x 2x 1x 1x

Friday
Dynamic Warmup 1x
Ladder Circuit 1x

Back Squat 6x 4x 2x 2x 1x 1x
Squat Jump 3x 3x 3x
Superset

Total Explosive - Chris Bernard

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