5.amd_fat_loss

Copyright © 2006 - 2009 The Diesel Crew, LLC. All Rights Reservedhttp://www.AcceleratedMuscularDevelopment.com

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http://www.AcceleratedMuscularDevelopment.com


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Jim Smith, CSCS

Copyright 2006-2009 by Jim SmithThe Diesel Crew, LLC

All rights reserved. No part of this special report e-book may bereproduced or transmitted in any form or by any means, electronic ormechanical, including photocopying, recording, or by any information

storage and retrieval system, without the expressed writtenpermission from Jim Smith. We have unique tracking codes

embedded, designed to detect illegal distribution of this special reporte-book and the download links. Do not risk breaking internationalcopyright infringement laws and getting yourself in major trouble.

Fines start at $150,000 and include a possible prison sentence uponconviction.



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Accelerated Muscular DevelopmentFat Loss StrategiesCopyright © 2006-2009, The Diesel Crew, LLCAll Rights Reserved.

Published in the United States by:The Diesel Crew, LLCP.O. Box 806, Wyalusing, PA 18853Tel: 607.857.8997Email:[email protected]:www.DieselCrew.comwww.CombatCoreStrength.com

Author: Jim Smith, CSCS, CFT, USAW

Manufactured in the United StatesFirst Edition: January 2009


mailto:[email protected]

http://www.DieselCrew.com

http://www.CombatCoreStrength.com


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Disclaimer:You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational

purposes only. You must consult your physician prior to starting this program or

if you have any medical condition or injury that contraindicates physical activity.

This program is designed for healthy individuals 18 years and older only.

The information in this manual is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. The editors and

publishers advise readers to take full responsibility for their safety and know their

limits. Before practicing the exercises in this manual, be sure that your

equipment is well-maintained, and do not take risks beyond your level of

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

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

or dietary regimen that may have been prescribed by your physician.

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

taking any medications, you must talk to your physician before starting any

exercise program, including Accelerated Muscular Development. If you

experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by

a certified personal trainer or certified strength and conditioning specialist.

Always ask for instruction and assistance when lifting. Don’t perform any

exercise without proper instruction. Always do a warm-up prior to strength

training and interval training.



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

high cholesterol, high blood pressure, or diabetes, if you are overweight, or if

you are over 30 years old. Please discuss all nutritional changes with your

physician or a registered dietician. If your physician recommends that you don’t

use Accelerated Muscular Development, please follow your doctor’s orders.

Copyright © 2006-2009 The Diesel Crew, LLC

Waiver and Release of Liability:(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)

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

PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO

UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY

FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE,

THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES,

LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION

IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL

CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST THE DIESEL CREW, LLC, JIM SMITH AND JEDD JOHNSON,

THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR

OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE

EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL

CREW, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY

INJURIES, LOSSES OR DAMAGES.



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TABLE OF CONTENTS

Introduction............................................................................................................. 7

Where Does it Fit? .................................................................................................... 7

AMD Template Modification........................................................................................ 7

SECTION I: ACCELERATED FAT LOSS STRATEGIES

Accelerated Fat Loss Strategies..........................................................................10

AMD Template Modification...................................................................................... 13

Benefits ................................................................................................................. 13

Interval Training..................................................................................................... 15

Circuits / Complexes................................................................................................ 18

Power Clusters ....................................................................................................... 24

Sled Dragging ........................................................................................................ 29

Hill / Bleacher Sprints.............................................................................................. 33

SECTION II: THE REFERENCES

Frequently Asked Questions ..................................................................................... 39

References............................................................................................................. 41

Other Products ....................................................................................................... 42



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Introduction

The main AMD system is comprised of 3 short, intense training sessions per

week. The goal is to rapidly build lean muscle and get stronger.

But, if you are currently carrying around excess body fat, your goals might be a

little different. You might want to build muscle, get strong AND lose body fat at

the same time.

Where does it fit?

That is why I have created this additional fat loss / conditioning supplement to

the AMD system. In this manual, I lay out very simple strategies that you can

incorporate into the AMD template.

There are two ways to incorporate the fat loss / conditioning strategies

in this manual into the AMD system.

1. Immediately after two of your main AMD workouts, or

2. On an “off” day

So it would look like this:

Option 1Weekly Template

Day 1: Workout 1 / Fat LossDay 2: Rest / RecoveryDay 3: Workout 2Day 4: Rest / RecoveryDay 5: Workout 3 / Fat LossDay 6: Rest / RecoveryDay 7: Rest / Recovery

Option 2Weekly Template

Day 1: Workout 1Day 2: Fat LossDay 3: Workout 2Day 4: Rest / RecoveryDay 5: Workout 3Day 6: Fat LossDay 7: Rest / Recovery



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You will have to determine which option suits your lifestyle. If you are a

teenager or young man with lots of time, you might choose Option 2. If you

are a busy dad or a professional who works all the time, Option 1 would be

your best bet.

Just like the main AMD workout, these fat loss strategies incorporate protocols

that are very intense. Again, the goal is high impact in a short amount of time.

They won’t add a lot of time onto your workout if you decide to go with Option

1. But, you will need to bring your “A” game for the session and make sure you

are drinking lots of water and incorporating your pre-workout shake and sound

nutritional strategies.



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Fat Loss StrategiesSection I

Accelerated Muscular Development



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Accelerated Fat Loss StrategiesI called these extra workouts fat loss / conditioning sessions because you will not

only lose body fat, but also gain a high level of aerobic / anaerobic conditioning.

We will include the following workouts into the AMD template to focus on losing

body fat while building muscle:

§ interval training session

§ circuit / complex training session

§ power cluster session

§ sled dragging session

These activities boost or have a positive impact on EPOC. EPOC or Exercise Post

Oxygen Consumption is basically an increase in metabolism as a result of

vigorous or intense activity. Without a doubt circuits, complexes, intervals and

the others methods listed above, are high intensity.

Our goal is to not only burn fat while we’re doing our workout, but for hours

after the workout is over. By doing these quick, high intensity sessions our

metabolism will remain elevated after our workout is over, so we will continue

burning fat. Eventually our metabolism will return to its previous state, but the

longer we can elevate it, the more calories we will burn at rest.

We will add 1-2 of these additional sessions at the end of our AMD strength

training sessions or on an “off” day. You can mix and match and pick any one

from the list above that you choose. Here is how the original AMD template will

be modified according to the two options stated above.



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Original Muscle Building Template

Day 1: Workout 1

Day 2: Rest / Recovery

Day 3: Workout 2


Day 5: Workout 3



New Muscle Building / Fat Loss Template – Option 1

Day 1: Workout 1 + Fat Loss / Conditioning Session 1


Day 3: Workout 2


Day 5: Workout 3 + Fat Loss / Conditioning 2



Here are two examples:

Option 1Example 1

Weekly Template

Day 1: Workout 1 / IntervalDay 2: Rest / RecoveryDay 3: Workout 2Day 4: Rest / RecoveryDay 5: Workout 3 / ComplexDay 6: Rest / RecoveryDay 7: Rest / Recovery

Option 1Example 2

Weekly Template

Day 1: Workout 1 / SledDay 2: Rest / RecoveryDay 3: Workout 2Day 4: Rest / RecoveryDay 5: Workout 3 / Power ClusterDay 6: Rest / RecoveryDay 7: Rest / Recovery



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The other option is to perform the fat loss / conditioning session on a previously

“off” day.

New Muscle Building / Fat Loss Template – Option 2

Day 1: Workout 1

Day 2: Fat Loss / Conditioning 1

Day 3: Workout 2


Day 5: Workout 3

Day 6: Fat Loss / Conditioning 2


I would not recommend three additional conditioning sessions during the week

because I feel that is way too much volume. One to two sessions will be plenty

to see significant changes in your body fat levels as long as you follow the AMD

nutritional strategies. Any more than that and we would be on the path to

overtraining because we must attack each session with the highest intensity.

Option 2Example 1

Weekly Template

Day 1: Workout 1Day 2: Power ClusterDay 3: Workout 2Day 4: Rest / RecoveryDay 5: Workout 3Day 6: CircuitDay 7: Rest / Recovery

Option 2Example 2

Weekly Template

Day 1: Workout 1Day 2: ComplexDay 3: Workout 2Day 4: Rest / RecoveryDay 5: Workout 3 / Power ClusterDay 6: Sled DraggingDay 7: Rest / Recovery



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Additional Benefits of the Fat Loss / Conditioning Sessions

§ improved fat loss

§ improved work capacity

§ improved resistance to lactic acid and delayed LAT

§ improved recovery

§ improved strength and power endurance

§ improved coordination

§ improved mental focus

§ increased resting metabolism, up to 38 hours AFTER your interval/circuit

training!



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Fat Loss StrategiesInterval Training




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Interval Training

Interval training (also referred to as high intensity aerobic interval training)

involves alternating high and low intensities with little to no rest for a certain

length of time. You don’t need to spend endless hours in the gym on the

treadmill doing low intensity work. Intervals will not only increase your

metabolism, but also drop body fat at a rapid pace (Scientific Study 3).

Interval training can be done by using:

§ a treadmill

§ an elliptical

§ an exercise bike

§ a jump rope

§ an outdoor track

§ a sled, or

§ a Prowler

To perform an interval session, you will pick an implement and perform the

movement for a short duration (usually under 1 minute or for a certain distance),

at a high intensity. This is immediately followed by a short duration, low

intensity block where you recover and ramp up for the next high intensity effort.

Interval examples include:

§ outdoor track – sprints followed by jogging (50 meters / 50 meters)

§ elliptical / treadmill – sprints followed by jogging (30 sec / 30 sec)

§ exercise bike – sprints followed by slow pedaling (30 sec / 30 sec)

§ prowler pushing – sprints followed by jogging (without prowler) (50 feet /

30 sec)

§ or a combination of any of the above



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Below you will find two sample 3 day interval routines on a treadmill. One

example is for a beginner and one is for an advanced lifter who has a solid

conditioning foundation. The other examples above would be set up the same

way.

You will start with 1 minute being the round time. When you first start out, you

will perform the high intensity movement for 15 seconds, and the remainder of

the minute, at a low intensity for 45 seconds (used to recover). As you get

better conditioned, you will progress toward 45 seconds of high intensity and

only 15 seconds of recovery.

High / Low Intensity

(sec)

Conditioning

Level

15/45 LOW

30/30 MEDIUM

45/15 HIGH

General Guidelines for Intervals

3 Day Interval Training ExampleBeginner 5 Minute Sessions

Slow warm-up of 2-3 minutes

Day 1 Medium Day 2 High Day 3 Low Duration

Sprint/Jog Sprint/Jog Sprint/Jog30/30 40/20 15/45 1 min30/30 40/20 15/45 1 min30/30 40/20 15/45 1 min30/30 40/20 15/45 1 min30/30 40/20 15/45 1 minTotal5 min

Total5 min

Total5 min

Total5 min



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3 Day Interval Training ExampleAdvanced 10 Minute Sessions

Slow warm-up of 2-3 minutes

Day 1 Medium Day 2 High Day 3 Low Duration

Sprint/Jog Sprint/Jog Sprint/Jog15/45 15/45 15/45 1 min30/30 30/30 15/45 1 min30/30 40/20 30/30 1 min40/20 40/20 30/30 1 min40/20 40/20 30/30 1 min30/45 40/20 15/45 1 min30/30 40/20 15/45 1 min30/30 40/20 15/45 1 min15/45 15/45 15/45 1 min15/45 15/45 15/45 1 minTotal

10 minTotal

10 minTotal

10 minTotal

10 min



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Fat Loss StrategiesCircuits / Complexes




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Circuits

Circuits are defined as a series of exercises done in succession for a specific

number of sets, reps or length of time. Circuits are done utilizing the same

implement. Typically, structured circuits will utilize exercises performed in

sequence with opposing movement patterns. For example, a push movement

followed by a pull movement or an extension movement followed by a flexion

movement. Or it could just be exercises that are performed utilizing different

muscle groups such that their execution is not affected (or minimally affected) by

the preceding movement. You will see that the order and linking of exercises is

important to successfully completing the circuit with good form and high

intensity.

Circuits have a huge EPOC effect (Scientific Study 1, 2).

Circuits can be created using:

§ one or two kettlebells

§ one or two dumbbells

§ a barbell

§ a medicine ball

§ a prowler

§ a sled

§ an elastic band, or

§ bodyweight only



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Sample Circuit Training Routines

Complexes

Complexes are structured exactly like circuits, except that there are no

limitations. Where circuits are limited to just one implement, complexes can link

any and all varieties of exercises and implements into a sequence, typically called

a run.

There are many progression variables that can be considered when working with

circuits and complexes; reps, duration, intensity (weight lifted) and rest periods.

By modifying any of these variables it will modify the training adaptation

achieved.

Bodyweight Circuit 1 Bodyweight Circuit 2 Barbell CircuitExercise Reps Exercise Reps Exercise RepsPush-ups 6-8 Squats 6-8 Barbell Clean & Press 6-8Step-ups 6-8 Leg Raises 6-8 Barbell BO Row 6-8Sit-ups 6-8 Plyo Push-ups 6-8 Barbell Back Squat 6-8Burpees 6-8 Bounds 6-8 Barbell RDL 6-8Lunges 6-8 Bear Crawl 6-8 Barbell Curls 6-8

Target: Total Body Target: Total Body Target: Total Body

DB Circuit KB Circuit Sandbag CircuitExercise Reps Exercise Reps Exercise Reps2 DB Split Jumps 6-8 KB Cleans 6-8 Sandbag Squats 6-82 DB Push Press 6-8 KB Pullthroughs 6-8 Sandbag Pull Throughs 6-82 DB Curls 6-8 KB Snatches 6-8 Sandbag C & P 6-82 DB BO Rows 6-8 KB Assaults 6-8 Sandbag B/O Rows 6-82 DB Snatches 6-8 KB Press 6-8 Sandbag Throws 6-8




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A circuit or complex run is defined as completing the sequence of exercises with

the target reps one time through. So a training session, as your conditioning

levels increase, will consist of multiple runs.

Factors that can be manipulated to increase or decrease the intensity of effort

and the adaptation achieved when performing circuits / complexes are as

follows:

§ intensity dependent - varying speed of movement or load (% of 1RM)

utilized

§ time dependent - duration of run or duration of rest period

§ volume dependent - volume of work performed, i.e. sets x reps x runs

The goal for circuits and complexes is to work toward minimal rest between the

runs in the circuit. The lifter should be able to perform the targeted runs of a

circuit or complex non-stop, with no rest. That will ensure that the training

session is of the highest intensity.

Progression for circuits and complexes should be methodical and structured,

from easy to advanced, from bodyweight circuits to circuits containing multi-

joint, compound movements, SPP (sport-specific) work, speed/agility OR a

combination of all of these protocols. There are tons of different combinations of

exercises that you can use to create a circuit or complex, and they will definitely

test your heart and mental strength. You must train with the utmost intensity if

you are going to achieve the adaptations that you are striving for; fat loss and to

build muscle.



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High intensity, anaerobic conditioning will allow you to achieve lower body fat

levels while developing greater strength. This is called relative strength: the

amount of strength you have as a percentage of bodyweight.

Remember as BF%=> Relative Strength.

As Body Fat Decreases, Relative Strength Increases

Note:

This concept holds true as long as the trainee engages in a program that

incorporates progressive overload and eats according to sound nutritional

strategies. If the trainee stops eating and keeps training in hopes of improving

their fat loss, their relative strength will not increase.

Another advantage of this type of energy system training is that it causes an

ongoing increased metabolic rate long after the workout is over.

Here are some sample complexes to give you a starting point.



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Sample Complex Training Routines

Complex 1 Complex 2 Complex 3Exercise Reps Exercise Reps Exercise RepsDB Jump Squat 6-8 Barbell Cleans 6-8 Plyo Push-ups 6-8Burpees 6-8 Front Squats 6-8 Chin-ups 6-8DB Swings 6-8 Widegrip B/O Rows 6-8 One-arm DB Rows 6-8Pull-ups 6-8 Barbell Lunges 6-8 Hammer Curls 6-8Planks 6-8 T Push-ups 6-8 Rear-Delt Raises 6-8

Target: Total Body Target: Total Body Target: Upper Body

Complex 4 Complex 5 Complex 6Exercise Reps Exercise Reps Exercise RepsBack Squats 6-8 Zigzag Jumps 6-8 Pull-up w/ Knee Raise 6-8Towel Pull-ups 6-8 Suitcase Deadlifts 6-8 Barbell Push Press 6-8DB Reverse Lunges 6-8 Reverse Hypers or Back Ext 6-8 Snatch High Pulls 6-8DB Presses 6-8 Band Leg Curls 6-8 Incline DB Press 6-8Reverse Crunches 6-8 Alligator Walks 6-8 Cable Woodchoppers 6-8

Target: Total Body Target: Lower Body Target: Upper Body

Complex 7 Complex 8 Complex 9Exercise Reps Exercise Reps Exercise RepsMed Ball Slams 6-8 Hang Cleans 6-8 Split Lunge Jumps 6-8Db Split Squats 6-8 Sandbag Shoulder Squats 6-8 Burpee Pull-up 6-8DB Floor Presses 6-8 Seated Rows 6-8 Sandbag Sit-ups 6-8DB Step Ups 6-8 Swiss Ball Leg Curls 6-8 Hanging Leg Lifts 6-8DB Snatches 6-8 DB Bench Step-ups 6-8 One Dumbbell C&P 6-8

Target: Total Body Target: Lower Body Target: Total Body

Complex 10 Complex 11 Complex 12Exercise Reps Exercise Reps Exercise RepsTire Flipping 6-8 Lateral Sled Dragging 50’ Backward Sled Dragging 50’Tire Vertical Jumps 6-8 Broad Jumps 6-8 Jump Rope 30sec

Sledgehammer Slams 6-8 Rotational Sandbag Throws 6-8 One Leg Hops 50’KB Sit-ups 6-8 KB Snatches 6-8 Double KB Clean & Press 6-8Sandbag Tire Step-Ups 6-8 Push-ups 6-8 KB Farmers Walks 100’Sandbag Turkish Getups 6-8 Sandbag Cleans 6-8 Sandbag Zercher Squats 6-8




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Fat Loss StrategiesPower Clusters




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Power Clusters

The next training protocol we will discuss that you can add to the AMD templates

to accelerate your fat loss and build muscle are power clusters. Power Clusters

are two exercises grouped together that can be done in a time crunch and give

you the most bang for your buck. This is a quick workout to blast your

metabolism, as well as building strength and muscle. Power clusters are exactly

like complexes, but you will only be doing two exercises. The goal is to get a

quick, intense workout when you don’t have time to do a longer complex or

circuit training session.

Power Clusters are created by:

§ linking multi-joint, ground-based exercises

§ engaging in various movement patterns with a wide range of motion

(ROM)

§ doing two exercises at a high intensity, back and forth

Volume for Power Clusters:

§ 3 sets of 8-12 reps of each strength exercise

§ 50’-100’ for each prowler / sled exercise

Rest periods for the Power Clusters:

§ 30-90 seconds of rest between strength and prowler/sled exercises

Maximum time needed to do a Power Cluster if you use the full rest period and

do all 12 reps would be:

[(4 second per rep x 12 reps) + 90 sec rest] x 2 exercises = 276 seconds276 seconds x 3 sets = 828 seconds = 13.8 minutes

If you only did 8 reps and rest 60 seconds, the Power Cluster would only take:



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[(4 second per rep x 8 reps) + 60 sec rest] x 2 exercises = 184 seconds184 seconds x 3 sets = 552 seconds = 9.2 minutes

Power Clusters Examples

Rest Pause

Another way we can utilize our power training clusters is to utilize a rest pause

protocol. Again, the goal is to maximize our time in the gym and get a high

intensity (tons of lactic acid and huge anabolic hormone release promoting

muscle building) workout in the shortest time possible. By utilizing the rest

pause technique, you can get in and out of the gym in as little as minutes!

Here is how it works.

Rest pause is a technique where the lifter lifts a certain weight for 8-12 reps. So

the weight will be moderate-to-heavy. You don’t want to use a very heavy

weight because you want to be able to complete 3-4 sets with 6-10 reps per set.

If the weight is too high, you will burn out too quick and not finish the rest pause

Power Training Clusters

Upper Lower Full Body

DB Bench or Push-ups Squats DB Power CleansPull-ups Lunges DB Step-ups to PressBarbell Military Press or Dips Box Jumps Barbell Power CleansChin-ups Squats Prowlers SprintsPush-ups Deadlifts DeadliftInverted Rows GHR Pull-upsBB Bench Press Broad Jumps SquatsSeated Rows Prowler Sprints BB Clean & Press



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set. A target volume to shoot for when doing a rest pause set is around 26-30

total reps for the 3-4 sets.

How Rest Pause Works?

The lifter will hit a set, let’s say 8 reps with a weight he can do 12 reps with

(called 12 rep max or 12RM), rest 30 seconds, grab the same weight, repeat for

AMAP (As Many Reps as Possible), rest 30 seconds, repeat. The idea is, if the

lifter only has 30 seconds to rest, he never gets a full recovery. So all reps after

the initial lift are done with a high level of lactic acid and without a full recovery.

The lifter will hit 4 total sets.

Here is an example:

Sample Rest Pause Protocol

Utilizes a Power Cluster

Two Db

Power Clean

(reps)

Rest

(sec)

Deadlifts

(reps)

Rest

(sec)

8 30 8 30

7 30 8 30

6 30 7 30

4 30 6 DONE



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Calculation

(Two DB Clean & Press) 3 secs per rep x 25 reps = 75 seconds

(Two DB Clean & Press) 4 – 30 second rest periods = 120 seconds

(Deadlift) 4 secs per rep x 29 reps = 116 seconds

(Deadlift) 3 – 30 second rest periods = 90 seconds

Total time: 401 seconds or 6.68 minutes!

Each power cluster has two exercises done right after one another. When you

complete the second exercise, you have just completed a killer ‘extra’ workout

done in under 10 minutes!



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Fat Loss StrategiesSled Dragging




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Sled Dragging / Prowler Pushing

The final training modality we will use for an

extra workout to supplement our strength

training session is sled dragging.

A sled is a metal plate that you can stack

weights on and pull or drag. Sled dragging is

not only a great way to warm-up or finish a

workout, it is great for conditioning.

Typically, the sled is pulled or dragged for a certain distance. A tow rope or thick

rope is attached to the sled and is held in the lifter’s hands.

Benefits of Sled Dragging:

§ concentric only movements flush metabolic wastes and reduce muscle

soreness

§ improved work capacity

§ improved leg drive

§ improved joint stability (ankles, knees, hips, shoulders)

If you do not have a sled or a prowler

(sold by Elitefts.com), you can push an

Olympic plate across the gym floor.

When utilizing this technique, you could

superset this activity with jumping rope or

various bodyweight, db or barbell

movements.



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Sled Dragging Workout Examples

Program 1 (Lower Body Recovery)

1A) Drag Sled Backwards – 50’

1B) Drag Sled Forwards – 50’

REPEAT 5x’s

Program 2 (Upper Body Recovery)

1A) Drag Sled Backwards with Posterior Flyes – 50’

1B) Drag Sled Forwards with Chest Flyes – 50’

REPEAT 5x’s

Program 3 (Full Body Recovery)

1A) Drag Sled Backwards with Rows to Side – 50’

1B) Drag Sled Forwards with Chest Presses – 50’

1C) Drag Sled with Low to High Rotations – 50’

REPEAT 3x’s

Program 4 (Full Body Recovery)

1A) Drag Sled Forwards with Pull Throughs – 50’

1B) Drag Sled Backwards – 50’

1C) Drag Sled Forwards with Chest Flyes – 50’

1D) Drag Sled Backwards with High Rows to Neck – 50’

REPEAT 3x’s

Get creative! You can do a variety of movements and target whatever area of

the body you are trying to recover. Remember, you are not only burning calories

but you are accelerating your recovery and building your work capacity.



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Fat Loss StrategiesHill / Bleacher Sprints




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Hill / Bleacher Sprints

Other amazing alternatives for a high

intensity fat loss workout are hill or bleacher

sprints. Sprints are high intensity and very

metabolic, meaning they “burn” calories.

Sprints up an incline improve:

§ strength and power

§ huge spike in metabolism

§ accelerated fat burning

§ huge caloric expenditure

§ explosive lower body adaptations

Make sure if you incorporate hill or bleacher sprints into your workout

protocol that you take it slow. You must progress slowly to avoid

muscle pulls and strains. Also, a thorough warm-up and good

form is essential!

Sprints should not be

done every day and

make sure you

incorporate the recovery

methods listed in the

main AMD and ACS

manuals.



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Hill Sprint Routines

These can be setup very similar to an interval training session; a high

intensity effort (sprinting) followed by a low intensity effort (jogging

or walking). Again, make sure to progress slowly.

Hill sprints can be done for a distance or for a specific length of time.

Examples could include 3 sprints for 20-30 yards or 3 sprints for 5-10

seconds.

Hill Sprint Routine #1

30 yard sprint followed by 50 yard jog / walk

Repeat 8-10 times


Sprint for 8 seconds followed by 30 seconds of jogging or walking

Repeat 8-10 times

Or an advanced technique could be done where you setup the

routine into a pyramid progression as the following:








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Do not repeat

The last technique you could incorporate with hill sprints

would be to include bodyweight movements in between your

sprints and jogging.

For example:

40 yard sprint followed by 10 push-ups followed by 20 sec jogging

20 yard sprint followed by 10 jumping jacks followed by 20 sec jogging

40 yard sprint followed by 10 burpees followed by 20 sec jogging

Repeat 4-5 times

Bleacher Sprint Routines

Bleacher sprint routines would be setup the same way as hill sprints

but now you can use flights (one trip up the steps) as an indicator or

marker (same as we did with time and distance with the hill sprints).



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You can run one flight of stairs and then walk back down and repeat.

It is that simple. You could also sprint up the stairs taking them two

or three at a time dependant upon your strength and speed.

Bleacher Sprint Routine #1

Sprint 1 flight of stairs followed by walking back down

Repeat 12-15 times

Again we can use the technique of including bodyweight movements

into our sprint training.

Bleacher Sprint Routine #2

Sprint 1 flight of stairs, 10 push-ups, walk down

10 jumping jacks, sprint 1 flight of stairs, 10 push-ups, walk down

Repeat 8 times



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Pulling It All Together

So let’s pull everything we’ve learned together for ease of understanding. We

input the fat loss / conditioning session right after our AMD workout (Option 1).

Sequence Order Exercise Sets RepsACS Foam Roller 30-60 sec each area

ACS Y, T, W, L 2x12 each

AMD Warm-up Push-ups Plus various

AMD Warm-up Bear Complex various

Primary Exercise 1) BB Clean & Press 3 8

SM Exercise 1 2a) Seated Rows

SM Exercise 2 2b) Db Bench Press5 min

SM Exercise 3 3a) Pull-ups

SM Exercise 4 3b) Push-ups5 min

Core 4) Hanging Leg Lifts 3 15

ACS 5 Foam Roller 30-60 sec each area

ACS 6 Hip Mobility Various

Optional Fat Loss Training Session

For Option 2, the fat loss session would be done on 1-2 of your “off” days

according to the weekly template listed above.



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The ReferencesAccelerated Muscular Development



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Frequently Asked Questions

Question #1

For Option 2, I will be training 5 days a week. Will I be overtraining?

Answer

It really depends on how much rest you get and how much recovery (goodnutrition, stretching, sleep or your current work capacity levels) you do inbetween training sessions. If working out 5 days a week doesn’t fit yourlifestyle, choose Option 1 where you perform your fat loss training sessionimmediately after your main AMD workout.

You will have a tendency to overtrain if you are not focusing on recovery inbetween your training sessions for ANY program. Recovery in between workouts(and a good warm-up prior to the session) is the key to being ready to go andbeing able to give it your all for a workout.

_____________________________________________

Question #2

For Power Clusters, how long do I wait after I finish the first exercise before Istart the second exercise?

Answer

If you are incorporating Power Clusters into your routine you can start off restingbetween the first and second exercise for 180-240 seconds of rest (more if youneed it). As you progress, try and lower the rest period to 120-180 seconds toimprove the benefits of the technique and to keep the intensity high.



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ReferencesAccelerated Muscular Development



41

Scientific Studies

Note: All scientific studies are referenced fromAlwyn Cosgrove’s The Hierarchy of Fat Loss article.

Scientific Study 1: (Circuits / Complexes)

Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on bodyfatness and skeletal muscle metabolism.Metabolism, July 1994, 43 (7): 814-8“When corrected for the energy cost of training, the decrease in the sum of sixsubcutaneous skinfolds induced by the HIIT (High Intensity Interval Training) programwas ninefold greater than by the ET program.”

Scientific Study 2: (Circuits / Complexes)

Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistanceexercise on excess post-exercise oxygen consumption: implications for bodymass management.European Journal of Applied Physiology. March 2002, Vol 86 (5): 411-7. Epub2002 Jan 29.“Post-exercise measurements (of EPOC) were compared to the baseline measurementsmade at the same time of day. The was significantly elevated ( P<0.05) above baselinevalues at immediately post, 14, 19, and 38 h post-exercise.”

Scientific Study 3: (Interval Training)

Talanian, Galloway et al. Two weeks of High-Intensity Aerobic IntervalTraining increases the capacity for fat oxidation during exercise in women.Journal of Applied Physiology, April 2007, 102 (4):1439-47. Epub 2006 Dec 14.“In summary, seven sessions of HIIT over 2 wk induced marked increases in whole bodyand skeletal muscle capacity for fatty acid oxidation during exercise in moderately activewomen.”

References

Website1. http://www.alwyncosgrove.com2. http://www.robertsontrainingsystems.com3. http://jap.physiology.org4. http://www.ncbi.nlm.nih.gov5. http://www.ericcressey.com

Articles1. Cosgrove, Alwyn. The Hierarchy of Fat Loss. T-nation.com, 2007.



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ABOUT JIM SMITH

OTHER PRODUCTS FROM THE DIESEL CREW

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The is the ESSENTIAL reference fortraining for combat athletics. Ifyou are a MMA fighter, you trainfighters or you WANT to train likea fighter, BFT is a must have.Weighing in at over 800 pages, ithas everything you need to getstronger, more explosive andobtain an elite level ofconditioning.

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Bridging the gap from typicalstrength training means tosporting execution. This monstermanual is over 670 pages ofinnovation. Smitty held nothingback as he packed this with allthe Diesel secrets.

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

He dedicates himself to studying, developing and enhancing athleticperformance through the utilization of conventional, non-conventionalstrength training protocols. Helping athletes of all skills levels attain theirgoals and “Achieve Beyond Potential”, Jim is also a lecturer, author andmember of the EliteFTS Q&A Staff. Jim is an expert contributor for Men’sFitness and is a member of the Elite Fitness Q/A staff.

To learn more about Jim, visit his website at www.DieselCrew.com

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