ALPHA Experimental Workouts

Training Series

Josh Hamilton's S.O.B. Training

This one comes from our awesome intern, Josh Hamilton. A former RFS client and all around great
guy, just is also a fantastic trainer out of Toronto. Hes smart and has a very keen training mind. Hes
always coming up with great ideas, and were super proud to have him on the ALPHA team, and
feature his work here. Enjoy!
Guidelines:
The Set-Up:
Often the simplest of protocols, provide the most profound results. Such is the case with S.O.B.
Training.
Here, you will choose two movements to be performed in a superset fashion, alternating from one to
the other while sticking to the prescribed rest periods.
In pairing, you have the following options:
1) Antagonist Pairing: Opposing muscle groups paired together, like chest and back, or bi's and
tri's, or (for the nut jobs) hams and quads.
2) Non-competing Upper and Lower: Pairing an upper body movement with a lower body
movement, in a non-competing fashion, to ensure maximal output on each. So, you wouldn't
pair deadlifts and rows. Instead, squats and rows, or deadlifts and presses, would be more
appropriate.
3) Major+Major: Pairing two MAJOR muscle groups/movements. We are talking the compound
granddaddies.
4) Major+Minor: Pairing one MAJOR and one MINOR muscle group/movement. Often
appropriate when performing a compound lower body movement. For example, sumo deadlifts
and standing barbell bicep curls.

The Execution:
Simple, yet challenging. The following is the set, rep, tempo and rest scheme you need to follow for
this program.
1 movement, 4 stages, 15 sets
PHASE 1: 4x10-12, 75 second rest 2020 Tempo
PHASE 2: 2x3-4, 180 second rest 61x0 Tempo
PHASE 3: 5x6-8, 120 second rest 4010 Tempo
PHASE 4: 4x20, 75 second rest 2010 Tempo
For a single movement, this is fine, and will sufficiently pummel the chosen muscle group. Personally,
I recommend taking deadlifts for a spin. Better yet, make them snatch (wide) grip.
When super-setting two movements, reduce each rest period by 10 seconds, and taking that amount of
rest between each exercise. You're meant to move heavy loads, and connect. Rest is needed.
The Example:
PHASE 1:
4 x 10-12, 202 tempo, 60 second rest
A1)Snatch Grip Deadlifts,
A2)Low Incline Bench Press
Each performed for 4 sets of 10-12 reps, following a two second positive and two second negative
tempo. Rest 60 seconds between each exercise until all sets are complete. Avoid complete failure, but
push yourself.
PHASE 2:
2 x 3-4, 116 tempo, 180 second rest
B1)Snatch Grip Deadlifts
B2)Low Inline Bench Press
Each performed for 2 sets of 3-4 reps, following an explosive positive, with a SIX second negative
tempo. Rest 180 seconds between each exercise until all sets are complete. BALLS TO THE WALL,
here.
PHASE 3:
5 x 6-8, 104 tempo, 120 second rest
C1)Snatch Grip Deadlift
C2)Low Incline Bench Press
Each performed for 5 sets of 6-8 reps, following a one second positive, with a four second negative
tempo. Rest 120 seconds between each exercise until all sets are complete. Again, balls out, here.

Spleens must leave the body through eyeballs.

PHASE 4: The Money Maker
4 x 20, 202 tempo, 60 second rest
D1)Snatch Grip Deadlift
D2)Low Incline Bench Press
Each performed for 4 sets of 20 reps, following a two second positive, with a two second negative
tempo. Rest 60 seconds between each exercise until all sets are complete. See God. Go for glory. Do
your ancestors proud.

Mechanical Advantage Volume Smack

The Set-Up
Death by volume, pain and a test of mental fortitude. Here, you will combine several techniques into
one hot, sweaty mess of a mass-building OR fat loss workout.
Vince Gironda has a rarely-spoken of program known as 15 sets of 4. in it, you choose one exercise,
and perform 15 sets of 4 reps, as the name implies, taking ample rest.
Here, we borrow from that structure, completing a total of 15 sets of squats, 4 reps each set. However,
the squats will be split into three steps, utilizing a technique known as Mechanical Advantage. Every 5
sets, you will switch the squat variation you're using and continue to march forward.
You see, normally, when lifting a substantial load, completing 15 sets of 4 without having to reduce the
load at some point, is either impossible, or requires an extreme amount of rest. By working with the
inherent mechanical advantages build into different squat variations, we will allow you to work with
the same load throughout all 15 sets.
The Execution:
You begin with the most difficult, or load-limiting variation (front squat with heels very close and
elevated), and lift as heavy as possible for you on that day. After the fifth set, you move on to the
second squat variation (front squat with heels wide and flat on the ground), continuing with the same
load as your first 5 sets. In moving the feet wider, you recruit different/more muscle to assist you in the
movement, allowing you to continue where you would have, indeed, failed.
Step 3 involves the final 5 sets with another squat variation (back squat with heels hip width), which
will push you to your absolute limit.
If, however, you cannot complete all 15 sets using the same load, simply reduce and continue your
squatting party. Your goal, then, is to best the amount of sets you complete with the starting weight in

your following workouts.

Plot Twist:
The above protocol would be difficult, in and of itself. However, Alphas train as Alphas shouldThe
Alpha Way.
Enter walking lunges, ascending rep style.
In the name of beating the spineless, quivering Beta that may be inside of you, volume is pumped
through the roof. Between every single set of squats, a set of walking lunges is to be performed,
moving as swiftly as possible from the squat to lunge.
Just as you progress to different squat variations with every fifth set, the lunges change, too. Instead of
technique, however, you will simply increase your reps. So, for the first 5 sets, you will lunge 10 reps
PER LEG explosively. The second 5 sets, you will lunge 20 reps PER LEG. Finally, during the last 5
sets of squats, you will lunge 30 reps PER LEG.
A hefty order. One only a true Alpha can devour.
The Example:
Step 1:
A1)Front Squats Heels Close (6 inches) and Elevated, 5 sets of 4 reps
A2)Walking DB or BB Lunges---full range knee over toe, 5 sets of 10 reps/leg
Perform A1 and A2 back-to-back with no rest in between each. Rest 120 seconds after A2, and repeat
until all 5 sets are complete. Squats have a six second negative, and explosive positive. Lunges are
always explosive with no rest at the top or bottom.
Step 2:
B1)Front Squats Heels Wide and Flat, 5 sets of 4 reps
B2)Walking DB or BB Lunges, 5 sets of 20 reps/leg
Perform B1 and B2 back-to-back with no rest in between each. Rest 120 seconds after B2, and repeat
until all 5 sets are complete. Squats have a four second negative, and explosive positive. Lunges are
always explosive with no rest at the top or bottom.
Step 3:
C1)Back Squats Heels Hip Width and Flat, 5 sets of 4 reps
C2)Walking DB or BB Lunges, 5 sets of 30 reps/leg
Perform C1 and C2 back-to-back with no rest in between each. Rest 120 seconds after C2, and repeat
until all 5 sets are complete. Squats have a four second negative, and explosive positive. Lunges are
always explosive with no rest at the top or bottom.

The Broken Pyramid

The Set-Up
Understand this: you are as weak as you believe yourself to be. Weak of mind, body and spirit.
Then, understand that you have the power to change this, with a simple shift in your outlook.
NOW, understand that this shift is essential to completing the following program. The physical
challenge is apparent, but it's the mental warfare that will rip you to shredsif not properly armoured.
Let's take a look at the components:
The Execution:
Ladder training is nothing new, and used to death among many circles in the fitness industrymost
notably being Crossfit. A commonality with this type of trainingregardless of the circle it's used in
is the universal hatred surrounding it. This is for good reason.
Ladders involve alternating two movements back-to-back with as little rest as possible, ascending reps
in one movement, while descending reps in the other. Typically, you start with 10 reps in the first
movement, and 1 rep in the second. From here, the reps would slowly inverse, moving to 9 and 2, 8 and
3, 7 and 4, and so on.
When finished, you'll be completing 10 reps of the second movement, and just one rep of the first. All
of this is done while resting as little as possible, maintaining good form while racing against the clock.
Short, intense, and blood-boiling when using compound lifts.
Ladder training can be a great session in itself, but, once again, the inner Alpha must be fed. In the
effort to create a truly powerful bang to the body, a Goal Rep Circuit (GRC) is going to be introduced.
Traditionally, circuits are either restricted by a time per movement, or a goal amount of reps for a single
set. In Goal Rep Circuits, you stay on a single exercise until the TOTAL provided to you is complete. If
this takes you 10 sets, so be it.
By the time your GRC is complete, a substantial amount of volume will have built up. Combine this
with the previous ladder, and there is a great deal of work being done here.
That would be nice. Sit your ass down. Now stand up again and step up to the plateyou've got
another ladder to smash.
Yes, after your first ladder and GRC, you will complete the ladder again in reverse order, picking up
from where you left off. So in total, you'll have completed two full ladders, and a Goal Rep Circuit

focussed on accumulated volume.

The Example:
Here's the blueprint to Shreddedville:
Pyramid #1
A1)Squat or Deadlift Starting at 10 reps
A2)Military Press Starting at 1 rep
Load is somewhat done by feel. Not quite your 10RM, but decidedly close. Taking 90% of your 10RM
is a challenging place to start. Begin by completing 10 reps of the squat or deadlift with an even tempo
of 3 seconds down, and one second up. Immediately move to the military press, doing 1 rep with the
same tempo. Continue alternating with as little rest as possible until complete. When done, go directly
into your GRC.
Goal Rep Circuit
B1)50 Walking Lunges/leg, weighted (DO NOT STOP. Drop the weights to the ground and keep going
if needed)
B2)50 total Close Grip Chin-ups with 12-15RM, or bodyweight
B3)50 total Dips with 12-15RM, or bodyweight
B4)30 total Hanging Leg Raises
Every exercise is done until the goal rep has been hit. So, on the chin-ups, if it takes you 7 sets to hit 50
reps, you'll stay there until the 50 reps are complete before moving on to dips. Move with as little rest
as possible into the next exercise. When finished just one round of the circuit, move directly into
Pyramid #2.
Pyramid #2
C1)Squat or Deadlift -- Starting at 1 rep
C2)Military Press Starting at 10 reps
Performed exactly like the first pyramid, but starting with 1 rep on the squat or deadlift, and 10 reps in
the military press.

Century Squats: The Best Bad Idea Ever

100 Reps of the Pain
This idea came about out of pure boredom, coupled with a lack of equipment. In a crowded gym with
guys loitering on every piece of equipment, the only station available was, predictably, the squat rack.
And while you can do nearly any exercise in a squat rack, my mind got to wanderingalways
dangerousand I thought, what if you were to do a workout with ONLY squats? How would it work?
Obviously, I had to find out. What results is Century Squat. The premise pretty simple: 100 reps of
squats, in the fewest number of sets possible. But, there are caveats: no set should go over 20 reps; so,
youll be doing a minimum of 5 sets.
To begin, use your body weight on the bar. At the time I came up with this, I was 190, but I loaded the
bar with 185 just to make it less complicated. Dont be a stickler. The aim, obviously, is to get 5 sets of
20 reps. BUT, you probably wont be able to do that the first time. This sounds nuts, but TRUST me,
your legs will progress like crazy.
My first workout (June 5, 2012) looked like this:
Set 1: 20 reps
Set 2: 20 reps
Set 3: 13 reps
Set 4: 10 reps
Set 5: 14 reps
Set 6: 10 reps
Set 7: 9 reps
Set 8: 4 reps
TOTAL: 100 reps
My second workout (June 18, 2012) looked like this:
Set 1: 20 reps
Set 2: 20 reps
Set 3: 16 reps
Set 4: 17 reps
Set 5: 13 reps
Set 6: 10 reps
Set 7: 4 reps
TOTAL: 100 reps
By my 4th workout (July 23, 2012) I was able to finish in 5 setsso I raised the weights.

In brief: 100 reps of back squats with your bodyweight. Aim to complete in the fewest sets
possible, with a minimum of 5. Ideally, 5 sets of 20. When you can get 5X20, you increase the
weight next workout by 5%. (Note: obviously, you can do this with any exercise. See below.)
Perform this workout NO MORE than once every two weeks.

Century City: The 4 Kings

Thought Century Squats was crazy? Wait until you pair it with Century Sets of THREE other exercises.
In Century City, youre doing 100 Reps of the 4 Kings of Training: Squat, Deadlift, Military Press and
Chin-up.
Goal rep training has been tried, tested and put through the rounds with both fat loss and muscle gain
oriented training. So, it's no surprise that the method shows up in many programs being sold and
circulated today.
None of them, however, pack the amount of volume and mental barriers within Century City. The
combination of the biggest bang-for-your-buck exercises, and a 100 rep goal for each is unlike most
methods you've used in the past.
Here's how the training will be broken down:
The 4 Kings
A1)BB Deadlift with 1-1.5xbodyweight (should not be able to do over 20 reps)
A2)Military Press with .5-.75x bodyweight
A3)BB Squat with bodyweight
A4)Chin-ups or Pull-ups with no weight
Rest 30-180 seconds before diving into the circuit again.
Each performed for 100 total reps. Unlike the GRC's, this is truly a circuit, moving as quickly as
possible from one to the other once you hit failure (or creep close to it). For example, if you get 15 reps
in the deadlift before having to stop, move immediately into the military press.
Rest comes once you've ran through all four exercises in the circuit. 30-180 seconds rest is all you
receive (self-regulated) before diving into another round. This is meant to tax both your muscular and
cardiovascular system, so pace is essential.
The above weight recommendations are good starting point for most. This does not mean they are
perfectjust a mere starting point and you will need to adjust based on your current strength levels.
The goal, is to complete 100 reps in each exercise, in as few sets as possible, with a minimum of 5 sets.
This means, as soon as you can complete 5 sets of 20 reps for each exercise in the circuit, add 3-5% to
the bar (or your body, in the case of chin-ups) and aim to do the same.
In the case that you hit 100 reps on an exercise before the rest are completed, simply omit it from the
circuit, and only do the exercises that have not reached the total.
I should also mention, that this is done for time. Every workout should be shorter than the last, seeking
a continued increase in density.

Given the incredible load on the body and mind, this method should be used once every THREE
weeks.