Warm Up Outline (10-20min)

Hot & Cold Contrast Baths

In many instances, no matter how small the injury, tissues will have either been stretched or an impact received causing blood vessels to be torn or damaged. The extent of bleeding will depend on the vascularity of the tissues involved, and may be increased if injured during exercise. Blood will flow out until the vessels are restricted (vasoconstriction), so preventing further blood leaking into the tissues. It is important to stop bleeding into tissues as the blood will act as an irritant, increase inflammation, and must be cleared from the tissues before the healing process can properly commence.

Cells starved of nourishment from the blood due to injury will soon die. These dying cells stimulate the release of histamine causing the blood vessels to dilate, thereby bringing increased blood supply and extra nutrients to help repair and rebuild the damaged tissues. During this phase of increased but slower and more viscous blood supply, the capillary walls become much more permeable and quantities of protein and inflammatory substances are pushed into the area causing swelling. Various reactions continue at a rapid rate, all contributing to the healing process.

Use of contrast baths

All that you require is two bowls of water, one iced and the other as hot as you can bear, and a few towels. Alternatively, you can purchase specially made hot and cold packs but you must remember to protect the skin when you use these packs. The use of contrast baths is as follows:

• Dip the injured limb into one bowl for a few seconds
• Remove the limb from the bowl and dab it dry
• Dip the limb into the other bowl for a few seconds
• Remove the limb from the bowl and dab it dry

Repeat this process for about ten minutes until you see the skin change colour. The whole process can be repeated three or four times a day.

Contra indications of using contrast baths

• Check a person’s general sensitivity to ice – some people find the application of cold immediately painful
• Always check skin sensitivity before applying ice – if a person cannot feel touch before applying ice then this may indicate other problems such as nerve impingement. In such instances, ice would only serve to mask this and complicate the problem.
• Do not apply cold to someone with high blood pressure, as vasoconstriction will increase the pressure within the vessels.
• Do not use contrast baths with someone who has circulatory problems
• Do not use contrast baths if the skin is sore or broken in the injured area

Read more…..

Maximum Training Resistance
The most important concept here is that of the “Maximum Training Resistance.”  This is what some refer to as a ‘daily max’.  The definition of the MTR is that “the maximum resistance that can be overcome one time without a strong effort of will or emotional stress.”  This idea is key in this program.  This program will crush you physically and emotionally if you do not follow this.  Or at least as I have it structured it, all programs crush people, it all comes down to how you can handle the load.  Use the MTR as a guide so as not to burn out your nervous system.  So, the singles in the classical and power lifts should NOT be all out, however I do want it RFH!!!  Figure that out… You also have to learn whether you are missing lifts because you are working above your MTR, being a pussy, or because your form just sucks. For me, it is an issue of leaving the snatch in front, the clean crashing on me, and driving the bar out in front of me in the jerk.  If the speed on the bar is good and I am pulling the bar high enough to snatch it or clean it, or I am driving it high enough to jerk it, I know that I have not exceeded my MTR, whether I make it or not.  If I am missing my snatches out front, it is likely just because of my crappy starting position, first pull, locking out early and lack of timing, and not because I am going too heavy. As a lifter progresses, he or she will learn exactly where that line is, if you do not learn that as an athlete it will be very hard to excel.  The ‘MTR Matrix’ is how most high level athletes train, not only in weightlifting, but in all sports.

I get beat by a 2nd grader in a spelling bee!
I am sorry that my spelling is so fucking shitty!!! I know that if I challenged a second grader to a spelling bee he or she would crush me…. However I will go toe to toe with anyone about lifting, conditioning, fitness, diet, programing and the meaning of life, hahaa, and I will crush you!!! So… you internet Trolls and Samurais be ready I am willing to start a fight!!! RFH Max

AM

Foam Roll

Monostructural Movement

-10 min. Sled Drag w/ KB Farmer Walk

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Therapy Squats 3×5

Core

-Rockers 3×10

-Prone Plank w/Lateral Steps 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Back Squat 3×5

-Deadlift 3×5

-Press 3×5

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

PM

Conditioning

-Run 4 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

Lean Gains

My name is Martin Berkhan, nutritional counselor, fitness magazine writer and creator of Leangains.
Leangains is a unique approach to strength training and nutrition. The diet involves intermittent
fasting and strength training in order to reduce fat mass and increase muscle mass. This is performed
by switching between phases of overfeeding and underfeeding, as well as carefully manipulating the
macronutrient ratio of the diet.
When Caleb first asked me to write a special report about my approach to intermittent fasting, I
hesitated. The concept is so radically different to most diet approaches out there that I thought it
would be too much of a challenge to change your perception about nutrition in just a few pages.
Especially since you might have heard the very things I’m going to attack just a few minutes ago.
Let me cut straight to the chase. I’m going to give you a brief rundown on my approach, clear a few
issues, and then go back to my approach at the end again. I’m also going to assume that you want
the Cliff Notes version for now. If I manage to pique your interest, you can then check out the free
information and resources on my site (www.leangains.com) to find out more. At my site you will also
find tons of real world testimonials and before-after pictures from regular people that have used this
unconventional approach with great success, along with my own documentation of my body
transformation from fat kid to 200 lbs and 6% body fat.

Read more…..

Rest

BULGARIAN MTR MATRIX
MTR- Maximum Training Resistance. This is the most weight that can be lifted for ONE rep
with GREAT form and not GREAT effort. One must work up to the MTR then use the specified
percentages from the MTR for the particular exercise.

It is great to hear the feed back from my online gamers.  I am glad that the MaxFit Model has worked so well! Thank you guys for sticking to it and working so hard.

Today was my fifth day of training and I have done seven sessions.  Monday and Wednesday were two-a-days….. That and we are going 6 days straight.  I actually feel really well, just ache a little!  Matrix “A” is done… Moving on to “B”!

RFH
Max

Choose either a 3 mile trail run or soft sand beach run.  Wear boots and pants rather than shorts and running shoes if possible to condition for the transition to running in gear.  Be safe and stay fueled and hydrated!  Keep the pace slow to moderate and consistent.

Following the run, work on flexibility and mobility.  Stretch and recover!