The ultimate

Athlete
What does it take to be the ultimate athlete? OR even just Athlete?
Is it speed, is it power, or is it all natural talent?
The answer is all (to a certain point)*insert laugh. People are always going to be better than
others or specialize more so in certain fields. You have sprinters, jumpers, long distance runners,
basketball players, football etc. But in the end, we all use the same types of exercises and training to our
needs.

This program is for you to tap into your inner athlete and enhance it. We will hit all types of
training and figure out what you need to do to become better. Let's talk about muscle fibers and how
they play a role in your training.
*Type I
*Type IIA
*Type IIB

Starting with Type 1, these fibers are known as (slow twitch oxidative) and characterized by
Power/Speed/low force along with high endurance (powerlifters, long distant sprinters). Contraction
speed is low, about 100 milliseconds to obtain peak power output but fatigues slow.

Type IIA, these fibers are known as (fast twitch oxidative) and characterized by
Force/Power/Speed producing high endurance (basketball, football, track athletes). Contractions speed
fast, about 50 milliseconds to obtain peak power output but fatigues fast.

Type IIB, these fibers are known as (fast twitch glycolytic) and characterized by high
Force/Power/Speed along with low endurance (Short burst sprinters). Contractions speed is very fast,
about 25milliseconds to obtain peak power but fatigues fast.

Why do I need to know this?

Because depending on what we are training for, it is best to understand your needs first
as an athlete, do you need more endurance? Do you need to become faster? Do I need to be stronger or
jump higher? In my opinion you still need all of those but some more than others.
I love to preach “Train how you need to, and let the body take care of the rest” meaning
with this training you will get into shape externally and internally just do what needs to be done. I will
break this Routine down into 4 weeks that you will do for 3 months also separate from this will be
additional programs for type I, IIA, IIB if you feel like you need more work in those areas. But right now,
we are going to focus on all of them.

Week 1 and 2 will be all about getting use to how athletic movement can be enhanced in the
weight room, we will be hitting it hard but also be adding in plyometric movements so we stay loose and
teach our bodies how to react under fatigue. The weights are a tool we must use to better ourselves, I
feel like a lot of us do not understand how much it teaches us about our own bodies and what we are
capable of. Taken in what you have just learned about muscle fibers, try to point out your week points
these couple of weeks.

Helps to know
Bench Max:
Bodyweight bench max reps
Squat Max:
Strict overhead Max:
Deadlift Max:
Vertical jump:
Broad jump:
40 yrd:
1 mile:

Tips
*Understand your weight, if you can breeze through reps then you are not working hard enough,
if it says 10 reps and you could have done 15-20 then you need to restart and up your weight. The last 3-
4 reps should be a grind, don’t cheat yourself.
*Google is always there if you don’t understand something
* rest time will be given on first week, then I want you to try to adapt to the time given weather
you can do it or not, heavy weights always more rest time, as to lower weights shorter.

Key
*Pyramid means a set that is done were weight increases a rep lowers each set or every other
set, and sometimes decreases if the rep number goes higher.
* Supersets are A1 or A2 which means one is done right after the other has been completed
 *AMRAP means “as many reps as possible”
*Everything is about max output and performance so if rest time given isn’t enough time, it is ok,
don’t stress yourself over it you will get better

The Warm Up (Everyday)

Dead bugs: 10 each side
Glute bridge: 10
Single leg glute bridge: 8 (each leg)
Fire hydrate(Front)(Back): 10 each leg
Cross body push up reach: 10 each arm
Sumo squats: 20
Reaction ankle jumps: 3 sets 6sec
High knees: 10sec
Arm circles (forward)(back): 10sec both ways
Burpees: 3x5

Let’s get it...

The Stretch (After every workout)

30sec holds
Downward Dog
Cat
Cow
Side Oblique Stretch
Sumo Squat Twist
Child’s Pose
Figure 4
Half Kneeling Twist
Side Lunge Stretch
Pigeon
The Runner’s Stretch
The Seated Back Twist

Week 1
Day 1
Upper body
Med ball wall chest press (kneeling): 3 sets AMRAP 20sec (40sec rest)
(light) Resistance band bench press (50% max): 5sets 8 (40sec rest)
Single arm dumbbell floor press: 4 sets 10 (30sec rest)
Pull up holds: 5 sets 2 reps hold at top for 10sec (1min rest)
(on all fours) Floor Dumbbells rows: 5sets 10 reps (40sec rest)
Overhead kettle bell carry: 3 sets 60sec (1min rest)
Rowing ergometer: 3 sets 500m (1min rest)
Day 2
Lower body
A1 Bulgarian split squat: 5 sets 10 each leg
A2 Bulgarian split squat (single leg jump "body weight") 5 sets 3 (45sec)
Single leg Hamstring curls: 5 sets 10 (45sec)
Side lunges(weights): 3 sets 10 (30sec)
Good mornings: 4 sets 15 (45sec)
Glute bridge: 5 sets 6 (80%) (60sec)
Single leg (leg press): 5 sets 10 (45sec)
Depth jumps: 4 sets 5 (45sec)
*stand on bench, step down, jump as high as you can on impact
Single leg (reaction ball): 4 sets 10 throws each leg (45sec)
*use a lacrosse or small bounce ball, find a wall, stand on one leg,
Throw and catch but Keep balance
Day 3
Conditioning
Interval 1 (1-1:30min rest)
Kettle bell swings: 5 sets 10
Squat jumps: 5 sets 20
Ab wheel: 5x 10
Interval 2 (back to back) 1-1:30min rest
Leg raises: 3 sets 15
Ab wheel rolls: 3 sets 15
Burpees: 3 sets 10
1mile run
Treadmill (backwards walking): incline 4 comfortable speed for 10min

Day 4
Upper body
Dumbbell Incline bench press: 2 sets 12 / 2 sets 8 / 1 set 6 (45sec rest)
Rack pulls: *pyramid set*. 12reps/8reps/6reps/8reps/12reps
(Start light work heavy then back down to light)
Pull ups: 3 set AMRAP(60sec)
Mid chest Cable cross overs: 5 sets 16
Standing shoulder press: 6 sets 8 (mid-heavy) (60sec)
Kettlebell overhead snatches: 3 sets 8(30sec)
Lateral/front raises: 5 sets 10(30sec)
Treadmill hand walks: 4 sets 1min hand walk on treadmill (45 sec rest)

Day 5
Lower body
Med ball slams: 5 sets 8(30sec)
A1 Leg extensions: 4 sets 20 reps
A2 squat jumps: 4 sets 10 (30sec)
Front squats: 5 sets 8 (60sec)
Step ups: 4 sets 6 reps (each leg) (45sec)
Seated calve raises: 5 sets 20(30sec)
Hip adductor/abductor: 4x15 (both ways) (45sec)
Monster crawls: 4 sets 10 count (30sec)
Single leg (reaction ball): 4 sets 10 throws each leg(20sec)
*use a lacrosse or small bounce ball, find a wall, stand on one leg, Throw and catch but Keep
balance
Day 6
Arms & Abs (Rest time 30sec)
Triceps extensions: 20-8-8-20
V bar triceps push down: 20-8-8-20
Bicep curls: 20-8-8-20
Drag curls: 20-8-8-20
Triceps Overhead extensions: 8-20-20-8
Skull crushers: 8-20-20-8
Dumbbell curls: 8-20-20-8
Reverse curls: 8-20-20-8
Lying leg raises: 4 sets 16
Cable oblique twist: 4 sets 16
Weighted sit ups: 3 sets 10

Day 7 (off)

WEEK 2
Day 1
Upper body
Med ball backwards throw against wall: 3 sets AMRAP 30sec
bench press (80%-100%): 5-5-3-1
explosive pushups: 2 set AMRAP
Single arm dumbbell: 4 sets 10 (30sec rest)
Pull up: 3 sets AMRAP 30sec
Dumbbells rows: 5sets 10 reps (40sec rest)
Farmers Walk carry: 3 sets 60sec (1min rest)
Rowing ergometer: 3 sets 700m (1min rest)

Day 2
Lower body
Squat (70%): 4 sets 8
Jump Squats ("body weight") 5 sets 10
Standing calve raises: 5 sets 20
Single leg Hamstring curls (negatives): 5 sets 4
Glute bridge: 5 sets 6 (70% squat)
Single leg (leg press): 5 sets 10
Box jumps: 4 sets 10

Day 3
Conditioning
Interval 1 (1-1:30min rest)
Kettle bell swings: 5 sets 10
Squat jumps: 5 sets 20
Ab wheel: 5x 10
Interval 2 (back to back) 1-1:30min rest
Leg raises: 3 sets 15
Ab wheel rolls: 3 sets 15
Burpees: 3 sets 10
Single leg (reaction ball): 4 sets 10 throws each leg
*use a lacrosse or small bounce ball, find a wall, stand on one leg,
Throw and catch but Keep balance
Treadmill (backwards walking): incline 4 comfortable speed for 10min
Day 4
Upper body
Incline bench press: 4 sets 10 (45sec rest)
Deadlifts: *pyramid set*12reps (45%)/10reps (55%)/6reps (h70%)/6reps (70%)
Pull ups: 3 set AMRAP
Standing shoulder press: 5 sets 5 (heavy)
High pulls: 3 sets 8
Lateral/front raises: 4 sets 10
Treadmill hand walks: 4 sets 1min hand walk on treadmill (45 sec rest)

Day 5
Lower body
Box jumps: 5 sets 8
A1 Med ball hold jump squats: 3 sets 20 reps
A2 squat jumps: 3 sets 3
Front squats: 5 sets 12 (65%) 1min rest
A1 Seated calve raises: 4 sets 15
A2 Standing calve raises: 4 sets 15
Step ups: 4 sets 8 reps (each leg) 45sec rest
Hip adductor/abductor: 4x15 (both ways)
Monster crawls: 4 sets 10 count

Day 6
Arms & Abs
Close grip bench: 20-8-8-20
V bar triceps push down: 20-8-8-20
Ez bar curls: 20-8-8-20
Reverse curls: 20-8-8-20
Triceps rope: 20-8-8-20
Triceps rope overhead: 20-8-8-20
 Dumbbell hammer curls: 20-8-8-20
Lying leg raises: 4 sets 16
Cable oblique twist: 4 sets 16
Weighted sit ups: 3 sets 10

Day 7 (off)

Week 3
Day 1

Med ball wall backwards throw against wall: 3 sets AMRAP 30sec
A1 bench press (75%-85%): 5-5-5
A2 explosive pushups: 4
Standing Strict Press: 6 sets 3 (1:00rest)
Single arm dumbbell snatch: 4 sets 10 (30sec rest)
Muscle snatch: 5sets 10 reps (40sec rest)
(hang clean without the clean, like a high pull)
Overhead Farmers Walk carry: 3 sets 60sec (1min rest)
Pull Ups: 3 sets AMRAP
Push press: 3 sets AMRAP

HIIT 1 Interval
60 sec jump rope
40 sec lateral jumps
20 sec burpees
3 times with (1min rest)
Day 2
Lower body
A1 Squat (85-90%): 6 sets 3
A2 Jump Squats ("body weight") 3
Snatch grip deadlift: 4 sets 10
Single leg glute bridges: 4 sets 8
Explosive Complex:
Burpees: 30sec
Box jump: 30 sec
Hang clean: 30 sec
3 sets (1 min rest)

Day 3
Conditioning

Sprints: 10 sets 20yrd or bike sprints: 10 sets 30 seconds

Interval 1 (1-1:30min rest)

Push up position(hold): 5 sets 60sec
Knee tuck jumps: 5 sets 30sec
Ab wheel: 5 sets 1min

Interval 2 (back to back) 1-1:30min rest

Leg raises: 3 sets 60sec
Burpees: 3 sets 60sec
Dead bugs: 3 sets 60sec

Treadmill (backwards walking): incline 4 comfortable speed for 10min 120bpm heart rate

Day 4
Upper body
 Incline dumbbell bench press: 5 sets 8(45sec rest)
Pull ups: 3 set AMRAP
Seated shoulder press: 5 sets 10
Zercher holds(hold bar at elbow crease): 3 sets 30sec (heavy)
Lateral/front raises: 5 sets 10
A1 Seated weight runners to weightless: 3 sets 10sec
(hold 5lb plates in each palm in a runner stance seated, act as if you are sprinting with the
weights in your hands)
Weight to weightless broad jumps: 4 sets 4 jumps
Treadmill hand walks: 4 sets
1min hand walk on treadmill (45 sec rest)

Day 5
Lower body
Box jumps: 5 sets 8
A1 Med ball hold jump squats: 3 sets 20 reps
A2 squat jumps: 3 sets 3
Hip adductor/abductor: 4x15 (both ways)
Front squats: 5 sets 5 (85%) 1min rest
Step ups: 4 sets 6 reps (each leg) 45sec rest
Beast crawls: 4 sets 10 count

Day 6
Arms & abs
V bar triceps push down: 20-8-8-20
Bicep curls: 20-8-8-20
Triceps Overhead extensions: 8-20-20-8
Skull crushers: 8-20-20-8
Dumbbell curls: 8-20-20-8
Triceps rope: 8-20-20-8
Lying leg raises: 4 sets 16
Cable oblique twist: 4 sets 16
 Weighted sit ups: 3 sets 10
Day 7 (off)

Week 4 (Testing)
It’s time to put up or shut up.
Day 1

Vertical jump:
Broad jump:
40 yrd:
1 mile:

Day 2
Bench Max:
Deadlift Max:

Day 3
Light Cardio:
20min Treadmill BPM 120
Stretching session.

Day 4
Squat Max:
Standing military press:

Day 5
 Bodyweight bench test:

Day 6 (How tough are you) *optional.. sike

Lying burpees: AMRAP 1min
Pushups: AMRAP 1min
Pull ups: AMRAP 1min
Step ups: AMRAP 1min
Squat jumps: AMRAP 1min
3 rounds

Keep count of how many each round.

Day 7 (OFF)

So. How did we do?? I’m 100% positive you made great progress, but in some cases sometimes
things may go off task, ask yourself how was my energy, my work schedule, stress, or most importantly
my food intake. Life is tough sometimes and we tend to get side tracked but that’s ok we can still
become better.

Well you have this for 3 more months starting back to week one. Now be great!!!
I truly hope this was worth it for you please feel free to share also follow my pages.
YouTube channel: www.youtube.com/terron2311
Instagram: www.instagram.com/terron2311
Twitter: www.twitter.com/fbaftermath

Supplements
PRE-Strength Formula: Gammalabs 24K ‘Aftermath” for discount WWW.gammalabs.net
Agmatine sulfate (nitric oxide) Any company (Raw ingredient)
 Cla (body composition) (burn fat)
Forsklin (burn fat)

Food
Now as we all know depending upon your goals, our food intake differs. With this program, I
would like for you to have macros of
1g protein lean body mass
1.5g carb body weight
if overweight 1.5g carb lean body mass
.25g fat lean bodyweight

This is a good start but as I said we all are different, so this is a basic layout for everyone to lean
on and then you can make changes from there. As an athlete, we need the carbs to help us through our
workouts, no need to gouge on high amounts of protein, it hinders your as we say “GAINZ”. As you
should know protein takes time to break down, if we do not let the body do its job in a good timely
manner well, the weight adds on. Here is a list of foods to go off with all of the information needed to
count properly.
 Meat Serving size Protein
Ground 1 oz. 7g(5 fat)
beef 1 oz. 8g
Chicken 1 large 3g
breast 1 oz. 8g
Egg white 1 oz. 10g
Turkey
breast
Veal 1 oz. 7g(1 fat)
Seafood 1 oz. 7g (1 fat)
Bass 1 oz. 6g
Clams 1 oz. 6g
Cod 1 oz. 7g
Crab 1 oz. 6g
Halibut 1 oz. 5g
Lobster 1 oz. 7g
Scallops 1 oz. 6g
Sea bass 1 oz. 7g
Shrimp 1 oz. 6g(3 fat)
Tuna
(canned)
salmon
Carbohydrate sources

Fruit Serving size Carbs

Apple ½ medium 11g
Apricots, 1 oz 10g
dried ½ medium 14g
Banana 1 cup 14g
Cantaloupe 1 cup 13g
Cherries with ½ medium 11g
pits 1 cup 15g
Grapefruit 1 medium 12g
Grapes 2 oz 10g
Kiwi 1 medium 16g
Mango, 1 medium 17g
peeled 1 medium 10g
Nectarine ½ medium 13g
Orange ½ cup 10g
Peach 1 medium 9g
Pear 2 tbsp. 16g
Pineapple ½ cup 6g
Plum 1cup 12g
Raisins
Strawberries
Watermelon

Breads Serving size Carbs

Bagel 1 large 43g
Pita Bread, 1 slice 29g
white 1 slice 16g
Pumpernickel 1 slice 16g
Rye bread 1 slice 12g
Wheat bread
Cereals/Grains Carbs
Cream of wheat 30g
Grape-Nuts 24g
Nutri-Grain 24g
Oatmeal 27g
Puffed wheat 11g
Shredded Wheat 19g
Pasta/Potatoes/Rice
Pasta 21g
Potato, baked 26g
Potato, boiled 27g
Potato, sweet 25g
Rice, brown 25g
Rice, white 25g
Rice cakes 20g
Yam 9g
19g
 Veggies Serving size Carbs
Asparagus 1 cup/12 9g
Beans, spears 4g
green ½ cup 9g
Beets, sliced ½ cup 10g
Broccoli 1 cup 13g
Brussels 1 cup 7g
sprouts 1 cup 8g
Cabbage ½ cup or 1 6g
Carrots whole raw 4g
Cauliflower 1 cup 7g
Celery 1 cup/4 6g
Corn stalks 6g
Cucumber ¼ cup 10g
Eggplant 2 cups 6g
Lentils 1 cup 4g
Lettuce, ¼ cup 8g
iceberg ½ head 3g
Lettuce, 3 cups 6g
romaine 1 cup 6g
Mushrooms 1cup 4g
(cooked) ½ cup raw 1g
Mushrooms, ½ cup 10g
raw 1 pepper 7g
Onion 4 medium 5g
Peas 1 cup 8g
Peppers, 1 cup 9g
green, red 1 raw
Radishes 1 cup
Sauerkraut ½ cup
Spinach
Tomatoes
Squash,
summer
Squash,
winter

Fats sources
 Nuts Serving size Fat
Almonds ½ oz. 8
Almond ½ oz. 8
butter ½ oz. 7
Cashews ½ oz. 7
Cashew ¼ oz. 6
butter ½ oz. 7
Macadamia 1 tbsp. 8
nuts ½ oz. 8
Peanuts
Peanut butter
Walnuts 1 tsp 5
Oils 1 tsp 5
Almond 1 tsp 5
Canola 1 tsp 5
Corn 1 tsp 5
Olive 1 tsp 5
Peanut
Sesame 1 oz. 5
Other trimmed 6
Avocado 1 tbsp. 4
Guacamole 1 oz. green,
Olives pitted