STRONG BASTARD 911
THE FINAL CHAPTER
Copyright © 2015 & Beyond. All Rights Reserved.
Created and published by DeFranco’s Training, LLC and Diesel Strength, LLC. This manual is copyrighted by
Jim Smith and Joe DeFranco. All Rights Reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system, images, text, graphics, and other intellectual property are
protected by United States and International Copyright Laws, and may not be copied, reprinted, published,
reengineered, translated, hosted, reproduced, or otherwise distributed by any means without explicit
permission. You may not copy, modify, create derivative works of, publicly display or perform, republish,
store, transmit, or distribute any of the material in this manual or video library without the prior written
consent from Jim Smith and Joe DeFranco.
Printed in the United States of America. Published by DeFranco’s Training, LLC and Diesel Strength, LLC.
First Edition, August 2015.
This book is intended as a reference volume only, not as a medical manual. The information given here is
designed to help you make informed decisions about implementing strength training into your fitness and
athletic development programs. It is not intended as a substitute for professional medical advice. As with
all exercise programs, you should seek your doctor’s approval before you begin.
Mention of specific companies, organizations, or authorities in this book does not imply endorsement
by the publishers, nor does mention of specific companies, organizations, or authorities imply that
they endorse this book.
JOE DEFRANCO
defrancostraining.com
JIM SMITH
dieselsc.com
DI S C L A I ME R
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 Strong Bastard 911. 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.
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 Strong Bastard 911, please follow your doctor’s orders.
Copyright © 2015 & Beyond, All Rights Reserved. Diesel Strength, LLC and DeFranco’s Training, LLC.
WA I VE R & RE LE A S E O F LI A B I LI T Y
(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 DIESEL STRENGTH, LLC., DeFRANCO’S TRAINING, LLC., JOE DeFRANCO, JIM SMITH, THEIR
EMPLOYEES, OR AFFILIATES (COLLECTIVELY DIESEL STRENGTH, LLC and DeFRANCO’S TRAINING, 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 OR VIDEO LIBRARY. I
FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DIESEL STRENGTH, LLC., DeFRANCO’S TRAINING, LLC.,
JOE DeFRANCO OR JIM SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY
CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
TABLE OF CONTENTS
INTRODUCTION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
START HERE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
SB911 VS. WS4SB. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
PROGR A M OVERVIEW. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
EXERCISE INDEX. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
11-WEEK PROGR A M. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
FAQ’S. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
CONCLUSION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
APPENDIX. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
RESOURCES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
ABOUT THE AUTHORS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
SPECIAL NOTE
To ensure you’re able to perform all of the exercises in the SB911 program correctly and
with proper form, we provided a complete video library in your personal dashboard.
Whenever you see this video icon, you can go SB911 video library for proper instruction
for an exercise or further explanation on a specific topic.
INTRODUCTION
INTRODUCTION
When we first began structuring the Strong Bastard 911 program, we had one
mission in mind – to create the best, most comprehensive program that lifters
and athletes could use on a long-term basis and continue to get results.
With our 2 years of pre-testing and the results from the DeFranco Insider SB911 Transformation Contest,
we have far exceeded our expectations and know that we will exceed yours too.
SB911 is a program that is ultimately a ‘Choose Your Own Adventure’ template where every single time
you run through the program, it can become a different program with different exercises, new rep
maxes, and new goals for each of the weekly challenges.
It will truly become YOUR program. You will be able to easily build and modify the workouts to help you
reach your individual goals and get better results in the gym.
5
S TA R T H E R E
6
BEFORE YOU
START SB911:
START HERE
1. TAK E YOUR
“B EFORE” PICT URES
From the front, from the
side, and from the back —
Write down your goals for
the next 11 weeks. Place
your goals next to your
bed, in the bathroom
mirror, and all over the
house so you can read
them every day.
2. R E AD T H E S B 11
OV E RV I E W
Read the SB911 Program
Overview section to get a
basic understanding of
the “Why” and the “How”
the SB911 program works.
3 . WATCH T H E
“ H OW-TO” VI D E O S
Watch the exercise
“how-to” videos in the
SB911 Video Library that
are located in your
personal dashboard.
This will help you with
any exercise technique
for the lifts that you’ve
never done before and
ensure you can perform
them correctly for each
workout.
S TA R T H E R E
4 . G ET YOUR IN IT IAL
TES TI NG M A XES
Get your initial testing
maxes for the bench
press, squat, deadlift, max
chins, etc. — before you
start the program. If you
typically test your 3-5RM
(or greater), simply use
the rep max calculator
contained in the
Appendix.
7. FO C U S ON
R EC OVERY
Focus on recovery
between training sessions
by eating good quality
foods and performing
some warm-up, mobility,
or activation drills on your
“off days” to address your
individual weaknesses
and tight areas.
7
5 . PRI NT OUT YOUR
WOR KOUT S H E E T S
Print out the 11-Week
SB911 Workout Program
sheets and place them
into a 3-ring binder that
you will take with you to
the gym.
8. TAKE YOUR
“AF T E R ” P I CT UR E S
After the program is
completed, take the same
front, side, & back “AFTER”
pictures and email both
the BEFORE and AFTER pics
to helpdesk@dieselsc.com
to enter the SB911
Transformation Contest.
(see Appendix for more
information)
6 . FOLLOW T H E
S B 9 11 P R OGR A M
Follow the SB911 Program
and put everything you
have into every workout.
9. S TAR T I T
AGA I N
When you’re done with
the SB911 Program, start it
again with new 1RM
numbers and different
bench, squat, and deadlift
variations than you used
in your previous run
through of the program.
SB911 VS. WS4SB
SB911 VS. WS4SB
The first question I’m sure you’ll ask is, “What is the biggest difference
between SB911 and all of the previous “Skinny Bastard” Programs?”
It is very simple. The first WS4SB protocols were all just a fixed one-week template of workouts. We felt
this model – while balanced and repeatable – was lacking in long-term progressive programming.
When developing the new SB911 protocol, we set out to create a more sustainable program that could
be catered to your individual goals and needs while ensuring ongoing adaptations every time you ran
through the program.
By providing a full 11-week program and adding variability to each weekly template, the SB911 model
creates a new dynamic model for programming that provides a more comprehensive adaptation
profile for the lifter or athlete.
8
SB911 VS. WS4SB
9
Here are some other important updates
to the SB911 program:
C H O O S E YO U R OW N A DV E N T U R E
In every training week, there are four unique workouts with a variety of upper and lower body exercises.
In all of the workouts, we left the option for you to choose your favorite exercise variation for some of the
supplemental movement patterns we want you to target and develop.
If the program calls for your favorite hip dominate exercise variation, you could choose Romanian
Deadlifts (RDL’s), back extensions, or even kettlebell swings for that particular 3-week phase. Now here is
the best part, you can create a totally different 11-week program every time you do SB911, just by the
exercises you choose and the new rep maxes you achieve with those exercises!
HIGH INTENSIT Y & MORE VOLUME
SB911 incorporates a very effective ‘powerbuilding approach’ - blending powerlifting (heavier loads with
low reps) protocols for the main lifts and higher volume bodybuilding (moderate-to-heavy loads with
higher volume (sets x reps) worksets) protocols for the supplemental lifts – in each and every workout.
While this powerbuilding protocol builds the foundation and structure of every training session, we also
wanted to ensure adaptations as fast as humanly possible, so we added an extra twist.
An additional dropset after the main lift on your max effort (ME) upper and lower body workouts was
added. You will perform all of the target sets for the main max effort lift and then drop the weight 10%
from the heaviest weight used on the last set, and perform as many reps as possible (AMRAP) for an
all-out set!
This simple modification adds greater volume with heavier weights (closer to your one rep max (1RM))
and gives you an all-out set to really push yourself to the limit.
C O N J U G AT E & L I N E A R P E R I O D I Z AT I O N
The original WS4SB template is based on the Russian conjugate system of periodization where you’re
training multiple strength qualities – absolute strength, muscular endurance, hypertrophy, and explosive
power – in the same training week.
SB911 VS. WS4SB
10
The conjugate periodization model still forms the foundation of the SB911 program, but we’ve also
introduced a linear periodization component into the max effort days for the main upper and lower
body lifts.
The linear periodization can be seen in the rep max goals for each mini-cycle as you progressively
transition through the first 3-phases of the program.
REP MAX GOALS |
REP MAX GOALS |
REP MAX GOALS |
PHASE 1
| 5 -7 RM
P H AS E 2 | 3 - 5 RM
P H AS E 3 | 2 - 3 RM
T E M P O M O D I F I C AT I O N S
Every repetition you perform for an exercise can be broken down in three phases; the eccentric
(lowering) phase, the concentric (lifting) phase, and the transition between the eccentric and concentric
phases – called the isometric (or amortization) phase.
The important thing to understand about modifying the tempo of a set – i.e., changing the duration
of one of the phases of a repetition - is that it will determine the training effect you get from that
particular exercise.
To maximize the training effect and accelerate adaptations, we introduced tempo modifications for the
third and fourth workouts of each week in all three phases of the SB911 program.
SB911 VS. WS4SB
11
ECCEN TRI C-FOCU S ED TEM P OS GOA L
SB911
Phase 1
Slowing down the tempo of the eccentric phase of a lift — for a duration of 3-6
seconds - will build greater stopping strength, reversal strength, introduce more
microtrauma (to facilitate greater muscle hypertrophy), accelerate recovery from
an injury, bulletproof and stabilize the working joints.
I SOMETRI C-FOCUS TEM P OS GOA L
SB911
Phase 2
Isometric holds at different positions along a specific movement pattern will build
more stability in the engaged joints, facilitate maximum muscular contraction,
and help eliminate ‘weak points’ along that range of motion. For example, if you
constantly miss your bench presses at your chest, isometric holds right above your
chest will increase your strength in that position.
EX PLOSI VE CON C ENTR I C-F OC U S TEM P OS GOAL
SB911
Phase 3
Trying to drive a weight to lockout as hard and as fast as possible is typically
referred to as compensatory acceleration training (CAT, Hatfield) or dynamic
effort training (DE, Zatsiorsky). Explosive concentrics will help improve your rate
of force development (RFD), increase your power potential, and increase your
potential sports performance outside of the gym.
T WO-WEEK DELOAD & NEUR AL CHARGE
The original 1-week WS4SB template has been replaced by four mini-cycles combined to form a progressive 11-week program. The first three mini-cycles are three weeks in duration and the last mini-cycle is a
two-week ramp up – deload week and neural charge - to testing your new personal records (PR’s).
MORE TR AINING VOLUME FOR THE UPPER BACK
Having a big back makes a statement. But it is also a critical component for moving big weights for the
bench press, squat, and deadlift, as well as, improving your overall shoulder health.
In the SB911 program, we train back in some way in every single workout. Our ultimate goals are to
create a better foundation for heavier lifts in the future and create change in your body as fast as
possible.
PROGR AM OVERVIEW
12
PROGRAM OVERVIEW
To fully understand the SB911 program, a high level overview of each phase
and mini-cycle is displayed in the table on the following page.
As you can see, we created a protocol that could be easily repeated over-and-over with your individual
choices creating a new program every 11 weeks. In this way, SB911 will literally become YOUR program!
SB911 PROGRAM OVERVIEW
PROGR AM OVERVIEW
13
GOAL METHOD
PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASE 5 PHASE 6
WEEKS 1-3
WEEKS 4-6
Workouts 1,2
Max Effort
Workouts 1,2
Max Effort
Workouts 3,4
Eccentric-Focus
Workouts 3,4
Isometric-Focus
STRENGTH
MASS
W E E K S 7- 9
WEEK 10
WEEK 11
WEEKS 12-22
Workouts 3,4
Explosive
Concentrics-Focus
(Dynamic Effort)
Deload
Rep Max Testing
w/Neural Charge
Repeat
SB911
POWER
RECOVER
PERSONAL
RECORD
SET NEW
GOALS
Workouts 1,2
Max Effort
In addition to the new structure of the SB911
program, we have integrated the following
advanced training protocols into the template.
REST PERIODS
M AIN/ P RIM ARY LI F TS
For every main or primary exercise - the heavier sets where you'll be working with higher percentages
of your 1RM and performing lower repetitions - the goal is to ensure quality of movement so we
recom- mend rest periods of 120-180 seconds (or greater depending on your current work capacity).
S U PP L E ME NTAL LI F TS
For the supplemental worksets, utilizing shorter rest periods of 60-90 seconds will keep the intensity
high while still allowing you to hit the target number of repetitions for each set.
PROGR AM OVERVIEW
S U PE RSE T S/ G IAN T SETS
If you are performing a superset or a giant set, the goal is to always move quickly from exercise-toexercise in the sequence with little to no rest. After the circuit is complete, rest 90-120 seconds.
These rest period recommendations are only guidelines. If your conditioning or muscular endurance is
poor, you will have to adjust the rest periods to make sure quality repetitions are performed.
WO R K I N G U P TO YO U R M A X
To optimize your repetition max (rep max) testing in Week 11, we provide you with our proven
percentages for how to work up to your main work sets on your upper and lower body testing days.
WORKING UP TO YOUR MAX
14
PROGR AM OVERVIEW
15
PERFORMING SUPERSETS & GIANT SETS
Two highly effective advanced training methods for extending the time under tension for your
supplemental worksets are supersets and giant sets.
Supersets are two non-competing exercises performed back-to-back with little to no rest and are
typically denoted with a 1A, 1B. You will rest when the sequence is completed.
Giant sets are three or more exercises performed back-to-back with little to no rest and are typically
denoted with 1A, 1B, and 1C. You will rest the prescribed time once the sequence of exercises is
EXAMPLE
completed.
UPPER BODY SUPERSET
LOW E R B O DY G I A N T S E T
1A Push-ups
1A Deadlifts
4 sets x 10 reps.
No rest.
1B Inverted Rows
3 sets x 3-5 reps.
No rest.
1B KB Swings
3 sets x 15-20 swings.
No rest.
4 sets x 15-20 reps.
120 sec rest.
HOW TO PERFORM SUPERSETS
1C Backward Sled Dragging
3 sets x 20 yards.
120-180 sec rest.
SPECIAL SEQUENCES
We incorporated our most effective supersets and giant sets into the SB911 program to maximize the
training effect and jack up the intensity of each and every workout.
PROGR AM OVERVIEW
16
HOW TO PERFORM SPECIAL SEQUENCES
The three special sequences we chose have been time-tested & proven
to build muscle fast:
DEFRANCO SHOULDER
SHOCKER (ORIGINAL)
DEFRANCO SHOULDER
SHOCKER 2.0
DIESEL MASS
B A C K AT TA C K
1A Front Raises (Thumbs Up)
1A Iso-Dynamic Lateral Raises
1A Overcoming (or Yielding)
Iso-Hold Rows
8 reps.
1B Lateral Raises
8 reps.
1C DB Clean & Press
8 reps.
Volume: 2-3 sets
8 reps.
1B Cuban Press
8 reps.
1C L-Lateral Raise w/
Long Lever Eccentric
8 reps.
Volume: 2-3 sets
x 30 sec - 1 min hold
1B DB Rows
20 reps.
1C DB Posterior Flyes
20 reps.
Volume: 2-3 sets
PROGR AM OVERVIEW
17
S TO P -AND- G O FARMERS WALKS
Stop-and-go farmers walks are performed by walking back and forth in the area that you have at your
gym. You will walk powerfully forward and backward and stop every 5-10 yards before continuing. You
can perform the walks for a specific length of time or for a certain distance.
HOW TO PERFORM STOP-AND-GO FARMERS
PROGR AM OVERVIEW
18
W E E K LY C O M P E T I T I O N S / C H A L L E N G E S
In SB911, we built weekly challenges into Phases 1-3 in order to push you each week and give you something to shoot for. Each weekly challenge will test your mental toughness and help to make training fun
again. And, don’t forget, nothing jacks up the intensity of a workout like you and your training partners
going at it trying to out perform one another in one of the SB911 challenges.
To ensure optimal performance and maximum impact in every challenge, be sure to use good form
and rest when needed. Never sacrifice good form for intensity.
PHASE 1
PHASE 2
PHASE 3
WEEKS 1-3
WEEKS 4-6
W E E K S 7- 9
Timed Incline DB Bench
Barbell Bicep Curls
Push-up Variation
1x50 reps (60% of heaviest
weight used on your Eccentric
DB Benches).
50 total reps with 30-40%
of BW.
1 set AMRAP in 4 minutes.
Farmer Walks
One and Half Rep
DB/KB Goblet Squats
Barbell Squat Variation
1 sets x AFAP* in 3 min with
40-50% of BW in each hand.
*AFAP - As Far As Possible
1 set AMRAP** with 30-40%
of BW
**AMRAP - As Many Reps As Possible
1 set AMRAP with bodyweight
on bar.
EXERCISE INDEX
19
SB911 EXERCISE VIDEO LIBRARY
EXERCISE INDEX
CHEST
SHOULDERS
BENCH PRESS VARIATIONS
MILITARY PRESS VARIATIONS
BARBELL BENCH PRESS VARIATIONS
(WITH TECHNICAL EXPLANATION)
• Dumbbell Side Press
• Narrow Grip Barbell Bench Press
• Modified Arnold Press
• Barbell Bench Press with Chains
• Dumbbell Curl to Press
• Band-Resisted Barbell Bench Press
LATERAL RAISE VARIATIONS
FLAT DUMBBELL BENCH PRESS VARIATIONS
• Iso-dynamic Lateral Raises
• Flat Dumbbell Bench, palms in
• Dead-Stop Lateral Raises
• Flat, Alternating Dumbbell Bench
• Side-Lying Incline Lateral Raises
• Dumbbell Floor Press
• L-Lateral Raise w/ Long Lever Eccentric
PEC FLYE VARIATIONS
• Full Range Side Laterals
• Incline Dumbbell Flye with Internal Rotation
REAR DELT VARIATIONS
• Iso-Hold Dumbbell Flyes
• Prone Incline Rear Delt Flyes (Arms Straight)
PUSH-UP VARIATIONS
• Double-Banded Face Pull + External Rotation + Y-Press
• Barbell Push-ups
• Iso-Hold Rear Delt Bench Flyes
• Off-set Med Ball Push-ups w/ Shoulder Touch
• Prone L-Flyes
• Close Grip Med Ball "Squeeze" Push-ups
TRAP / SHRUG VARIATIONS
• Eccentric "Hands Up" Push-ups
• Dumbbell "Drag" Shrugs
• Wide-Grip Dumbbell Push-ups
• Snatch Grip Barbell Shrugs
PLYO PUSH-UP VARIATIONS
• Dumbbell Cuban Press
• Bench Plyo Push-ups (Beginners)
• Single Arm Kettlebell Shrugs
• Bottoms-Up Kettlebell Military Press
• Plyo Push-ups onto Benches / Boxes
• Plyo Push-ups
MED BALL THROW VARIATIONS
• Kneeling Med Ball Chest Pass into Plyo Push-up
• Kneeling Med Ball Chest Pass into Wall
• Chest Pass (Standing or Kneeling)
ARMS
BICEP CURL VARIATIONS
• Zottman Curls
SPECIAL
• Single Arm Barbell Curls
• Incline Dumbbell Curls - 21's
TRICEP PUSHDOWNS / EXTENSION VARIATIONS
• DeFranco Shoulder Shocker
• Overhead Triceps Extensions w/ band
• DeFranco Shoulder Shocker 2.0
• Rolling Triceps Extensions
• DeFranco Shoulder Shocker 3.0
• Dumbbell Floor Triceps Extensions
• Diesel MASS Back Attack
• Floor Triceps Extensions with Plate
• Stop-and-Go Farmers Walks
EXERCISE INDEX
20
SB911 EXERCISE VIDEO LIBRARY
EXERCISE INDEX...cont.
LEGS
BACK
BARBELL SQUAT VARIATIONS
PULL-UP / CHIN-UP VARIATIONS
BARBELL SQUAT (WITH TECHNICAL EXPLANATION)
• Chin-ups / Pull-ups (with Technique Explanation)
BARBELL BOX SQUAT (WITH TECHNICAL EXPLANATION)
• Eccentric Chin-ups / Pull-ups
• Inertia Squat / Anderson Squat
• Band-Assisted Chin-ups / Pull-ups
DEADLIFT VARIATIONS
VERTICAL PULL VARIATIONS
BARBELL DEADLIFT (WITH TECHNICAL EXPLANATION)
• Lat Pulldowns
• Band-Resisted Deadlifts
• L- Sit Pull-ups w/ Rings
• Sumo Deadlifts
• L- Sit Pull-ups w/ Rings (Feet on Box/Bench)
PARTIAL RANGE DEADLIFT VARIATIONS
HORIZONTAL ROW VARIATIONS
• Deadlifts from Mats (or Blocks)
• Seated Cable Rows
• Rack Pulls
• Bent-over Dumbbell Rows (Braced)
ROMANIAN DEADLIFT VARIATIONS
• Bent-over Dumbbell Rows
• Barbell RDL's
• Inverted Bodyweight Rows (Feet on Floor)
• Dumbbell RDL's with Band
• Inverted Bodyweight Rows (Feet Elevated)
HIP DOMINANT POSTERIOR CHAIN VARIATIONS
• Single Arm Inverted Ring Rows
• Kettlebell Swings
• Single Arm Inverted Ring Rows (Feet Elevated)
• Eccentric Leg Curls w/ furniture sliders
• Face Pulls
• Hip Thrusts (Back on Bench)
• Face Pulls with External Rotations
• Hip Thrusts (Back on Bench/Feet Elevated)
UNILATERAL LOWER VARIATIONS
• Bulgarian Split Squats
• Goblet Reverse Lunges
• Step-ups w/ Knee Drive
CORE
GROUND-BASED HIGH REP CORE VARIATIONS
• Sprinter Sit-ups
• V-ups
• Reverse Crunches
• Hollow Body Rocks
• Core Variations
• Stability Ball "Stir the Pot"
• Stability Ball "Stir the Pot" (Feet Elevated)
• Barbell Russian Twists
• Star Planks
11-WEEK PROGRAM
11-WEEK PROGRAM
21
MONDAY
M A X- E F F O R T U P P E R B O DY
Work up to a max set of 5-7 reps.
1 Barbell Bench Press Variation
TUESDAY
M A X- E F F O R T LO W E R B O DY
Work up to a max set of 5-7 reps.
1 Barbell Squat Variation
After you complete your top set,
drop weight 10% and perform
another set of AMRAP.
2 Unilateral Lower Variation
After you complete your heaviest
set, drop weight 10% and perform
another set of AMRAP.
2 Push-up or Dip Variation
*if performing a sled drag variation,
go for 20-30 yards each set.
*1 rep= 5-10 sec max tension, followed
by 5-10 "relaxed" (while remaining in
plank position).
2 sets x 5-8 reps*
4 RKC Planks
3-4 sets x 8-12 reps.
3 Barbell or Dumbbell RDL’s
3 sets* x 8-10 reps each leg
3-4 sets x 8-20 reps.
With additional weight from
bands/chains if possible.
3A Horizontal Pull Variation
3-4 sets x 8-12 reps.
3B Iso-Hold Y-W-T’s
3-4 sets x 10-20 sec.
Hold each position.
4A Lateral Raises Variation
3-4 sets x 8-12 reps.
3-4 sets x 8-12 reps.
4B Bicep Curl Variation
THURSDAY
| WEEKS 1-3
ECCENTRIC LOWER BODY
FRIDAY
STRENGTH
ECCENTRIC UPPER BODY
Sets listed below are WORK SETS. You may
need to perform 1-3 warm-up sets beforehand.
1 Eccentric Barbell Bulgarian
Split Squats — 6 Sec. Lowering
Sets listed below are WORK SETS. You may
need to perform 1-3 warm-up sets beforehand.
1 Eccentric Incline DB Bench Press
— 6 Sec. Lowering
WEEK 1 | 3x6
WEEK 2 | 3x5*
WEEK 3 | 3x4*
*Increase weight from previous week.
*Perform farmers walks walking back & forth
in the area that you have at your gym. Take
note of total distance covered in the 3-minute
time limit. Keep clock running & set dumbbells
down as few times as possible. If you have to
put the dumbbells down, rest as short as
possible before your next attempt.
1 sets x As Far As Possible in 3 minutes
with 40-50% of BW in each hand.
5 Farmer Walks*
2 sets each side.
4 Anti-Rotation Alphabet w/Band
*Hold floor or bench in front of you, if needed.
2 sets x 8-10 reps each side.
3 Cossack Squats*
*Back Extensions - hold weight plate
to add weight
3-4 sets x 6-10 reps.
2 Barbell Hip Thrusts (Upper back
on Bench) or Back Extensions*
*Deep lunge is done with both feet on
the ground and bodyweight-only.
WEEK 1 | 3x5, 1 set x 1 rep each leg x
ALAP Deep Lunge* Iso-Hold
WEEK 2 | 3x4, 1 set x 1 rep each leg x
ALAP Deep Lunge Iso-Hold
WEEK 3 | 3x3, 1 set x 1 rep each leg x
ALAP Deep Lunge Iso-Hold
2 Timed Incline DB Bench
1x50 reps* (60% of heaviest weight
used on your Eccentric DB Benches).
*Perform these reps AS FAST AS POSSIBLE!
The goal is to complete all 50 reps in
1 straight set. But if need be, you can
perform them in "rest-pause" fashion.
Time the set and record how long it
takes you to complete all 50 reps.
3A Vertical Pull Variation
3-4 sets x 8-12 reps.
3-4 sets x 10-15 reps.
3B Rear Delt Variation
3-4 sets x 8-12 reps.
4 Medial Delt or Trap Variation
5A Empty Barbel Curls
1 set x 100 reps.*
5B Banded or Cable Tricep
Extensions
1 set x 100 reps.*
*Perform each rep with a slow, controlled
tempo. Complete 100 total reps in 4 sets
or less, resting as short as possible.
MONDAY
M A X- E F F O R T U P P E R B O D Y
/HIGH VOLUME ACCESSORY
1 Partial-Range Barbell
Bench Press Variation
Work up to a max set of 3-5 reps.
After you complete your heaviest
set, drop weight 10% and perform
another set of AMRAP.
*Variations of Floor Press, Board/Foam
Roller Press & Rack Lockouts
2 Flat DB Bench Press or DB
Military Press Variation
3 sets x 8-10 reps.
3 Flat DB Bench Press or DB
Military Press Variation
1 set x 50 reps.
WEEK 4 | 60% of heaviest weight*
WEEK 5 | 65% of heaviest weight*
WEEK 6 | 70% of heaviest weight*
TUESDAY
M A X- E F F O R T LO W E R B O DY
/HIGH VOLUME ACCESSORY
Work up to a max set of 5-7 reps.
1 Partial-Range Barbell
Deadlift Variation
After you complete your top set,
drop weight 10% and perform
another set of AMRAP. Focus on
quality reps & no NOT let your back
get out of position (round).
*Variations of Deadlifts from Mats or
Blocks, Rack Pulls, etc.
3-4 sets x 10-12 reps.
2A Romanian Deadlift Variation
or Back Extensions (w/add.
weight if necessary)
3-4 sets x 8-12 reps each leg.
2B Unilateral Lower Variation
2C Pull-up/Chin-up Variation
3-4 sets x 8-12 reps.
3A Cable Face Pulls
w/ External Rotation
*1 set x 50 reps performed with a percentage
of heaviest weight used for last set of
exercise 2. Perform set non-stop with a rest
-pause protocol, only resting 15-20 when
needed. Focus on quality reps & do not go
to absolute failure for any attempt.
D I E S E L M A S S B A C K AT TA C K
3-4 sets x 20 reps.
4 sets x 12-15 reps.
3B Hanging Leg Raises
or Core Variation
4A Prone Plate or DB Row Iso-Holds
3 sets x 30-60 sec.
4B Prone DB Rows (or Horizontal
Row Variation)
3 sets x 15-20 reps.
3 sets x 15-20 reps.
4C Prone DB Posterior Flyes
1 x 100-150 reps* (with 20 RM)
5 Tricep Pushdowns or
Extensions Variation
*Perform set non-stop with a rest-pause
protocol, only resting 15-20 sec when needed.
THURSDAY
ISOMETRIC UPPER BODY
/HIGH VOLUME ACCESSORY
| WEEKS 4-6
3-4 sets x 10-15 reps.
4 Core Training Variation*
*Perform all-out set for AMRAP without
setting down the DB/KB. Record the
amount of reps achieved each week.
1 set x 10 reps (light weight for
mobility, squatting down as deep
as possible), 1 set x AMRAP with
30-40% of BW.
3 One and Half Rep
DB/KB Goblet Squats*
3-4 sets x 15-20 reps.
2C Horizontal Row Variation
3-4 sets x 12-20 reps.
2B Heavy Shrug Variation
3-4 sets x 10-12 reps.
2A Hip Dominant Variation
*Increase weight from previous week.
WEEK 4 | 3x5
WEEK 5 | 3x4*
WEEK 6 | 3x3*
Sets listed below are WORK SETS. You may
need to perform 1-3 warm-up sets beforehand.
1 ISO-Hold Barbell Bulgarian
Split Squats — 3 Sec. Pause
in Bottom Position
ISOMETRIC LOWER BODY
/HIGH VOLUME ACCESSORY
FRIDAY
MASS
1 ISO-Hold Flat Dumbbell Bench
— 3 Sec. Pause in Bottom Position
Sets listed below are WORK SETS. You may
need to perform 1-3 warm-up sets beforehand.
WEEK 4 | 3x6
WEEK 5 | 3x5*
WEEK 6 | 3x4*
*Increase weight from previous week.
2A Lat Pull Down Variation
(Any Variation, Grip, or Width)
3-4 sets x 8-12 reps*.
*With Iso-Hold on last rep of each set at
bottom as long as possible (ALAP).
3-4 sets x 20-30 reps.
2B Cable/Band Face Pulls
4-5 sets x 8-10 reps.
3A Wide-Grip Push-ups with
3-5 Sec. Slow Eccentrics*
*Perform with extra weight if possible.
3B T-Bar Rows (or Chest
Supported Row Variation)
4-5 sets x 15-20 reps.
50 total reps with 30-40% of BW
4 Barbell Bicep Curls
*Perform reps in fewest sets possible
until you reach the target reps. Use
a rest-pause protocol, only resting
15-20 sec when needed.
*If performing a plank variation,
go for 4 x 10 sec.
MONDAY
M A X- E F F O R T U P P E R B O DY
1 Barbell Bench Press Variation
Sets listed below are WORK SETS. You may
need to perform 1-3 warm-up sets beforehand.
Work up to a max set of 2-4 reps.
After you complete your heaviest
set, drop weight 10% and perform
another set of AMRAP.
3-4 sets x 10-20 reps.
2 Push-up or Dip Variation*
*With extra weight if possible.
3-4 sets x 8-12 reps.
3A Horizontal Row Variation*
*Choose a different horizontal row
variation then you used in Phase 1
and perform 3A & 3B as a superset
- i.e., exercises are done back-to-back
with no rest, resting only after 3B.
3-4 sets x 20 reps.
3B Face Pulls w/External
Rotations*
*Can use cable stack or elastic bands.
DEFRANCO SHOULDER
SHOCKER 2.0 (or 3.0)
2 sets x 7-10 reps.
4A Iso-Dynamic Lateral Raises
2 sets x 7-10 reps.
4B Cuban Press
4C Curl > L-Lateral Raises > Extend
2 sets x 7-10 reps.
3-4 sets x 8-12 reps.
5 Biceps Curl Variation
TUESDAY
M A X- E F F O R T LO W E R B O DY
1 Barbell Squat or
Deadlift Variation
Sets listed below are WORK SETS. You may
need to perform 1-3 warm-up sets beforehand.
Work up to a max set of 2-4 reps.
After you complete your top set,
drop weight 10% and perform
another set of AMRAP. Focus on
quality reps & no NOT let your back
get out of position (round).
2 Unilateral Lower Variation*
3-4 sets of 8-10 reps.
*Use a different unilateral lower
variation than you used in Phase 1.
Variations of lunge, step-up, or sled
drag/push variation and if performing
a sled drag variation, go for 20-30 yds.
3-4 sets x 8-15 reps.
3 Hip Dominant
(Posterior Chain) Variation
3 sets x 12-20 reps.
4 Core Training Variation
THURSDAY
| W E E K S 7- 9
*One rep equals walk 5-10 yards, stop, and then
walk 5-10 yards backwards to the starting
position. Perform 3-5 reps each set.
2-4 sets.
5 Forward/Backward,
Stop-and-Go Farmers Walks*
3-4 sets of 6-8 reps.
4 Hip Dominant
(Posterior Chain) Variation
*Choose any (specialty) barbell and perform
one set for AMRAP with your bodyweight
(lbs.) loaded on the barbell. Track the number
of reps you’re able to perform each week.
1 set AMRAP with Bodyweight on bar.
3 Barbell Squat Variation
*Focus on quality reps & SPEED during
drive phase of the repetition.
5x2 reps with 50-75% of 1 RM
2 Squats or Deadlift Variation*
*Choose either a jump or plyometric lower
body variation. Examples: Bulgarian split
squat jumps, split squat jumps, box
jumps, hurdle or bench hops, broad
jumps, vertical jumps, dumbbell or
kettlebell or trap bar jumps.
5-8 sets x 2-5 reps.
1 Dynamic Lower Body
Power Exercise*
DYNA M IC-E FF ORT (EXPLO SIV E
CO NCENT RIC) LOWER BO DY
FRIDAY
POWER
DYNA MI C-EFFORT ( EXPLOS IVE
C ONC ENTRI C ) UPPER BO DY
1 Dynamic Upper Body
Power Exercise*
*Choose either a Plyo Push-up Variation
(5-8 sets of 3-5 reps) or a Med Ball Throw
Variation (Use a 5 lb.-15 lb. med ball for
10-15 total throws for distance).
2A Pull-ups or Chin-ups*
with Weight
4-5 sets x 3-5 reps.
*If you can’t perform pull-ups/chin-ups
do 3-5 sec slow negatives. Perform 2A
& 2B as a superset - i.e., exercises are
done back-to-back with no rest, resting
only after 2B.
4-5 sets x 20 reps.
2B Lat Pull Downs
3 sets x 6-10 reps.
3A Pec Flye Variation
3 sets x 12-20 reps.
3B Rear Delt Variation
4 Push-up Variation
1 set x AMRAP in 4 minutes.
*Perform AMRAP for any push-up variation
of your choice in 4 minutes. Focus on
good quality repetitions and keep rest
periods as short as possible. Track the
number of reps you’re able to perform
each week.
5 Ground-Based High Rep
Core Exercise.
2-4 sets x 15-20 reps.
DELOAD WEEK
OVERVIEW
To optimize the deload
week, and ensure you’re
still getting a training
effect, we lowered the
intensity (load) and
volume (sets x reps) of
each training session.
The goal of this week is
to recover from the last
brutal 9 weeks of high
intensity training and
help you prepare for the
Week-11 Testing Week.
MONDAY
UPPER BODY RECOVERY
1A Palms-In (Neutral Grip)
DB Bench Press
3 sets x 10 reps (60-70% effort).
1B Band Pull Aparts
3 sets x 20 reps.
DEFRANCO SHOULDER
SHOCKER (ORIGINAL)
2 sets x 8 reps.
2A Front Raises (Thumbs Up)
2B Lateral Raises
2 sets x 8 reps.
2C DB Clean & Press
2 sets x 8 reps.
3 sets x 20 reps.
3A Band Curls*
*Light to moderate tension on the bands.
A cable stack can be substituted if you
do not have elastic bands.
3 sets x 20 reps.
3B Band Tricep Pushdowns*
*Light to moderate tension on the bands.
A cable stack can be substituted if you
do not have elastic bands.
WEDNESDAY
LOWER BODY RECOVERY
3 sets x 10 reps.
1A Goblet Squats
1B Underhand Band Pull Aparts
3 sets x 20 reps.
1C Calf Stretch*
3 sets x 1 min each leg
*Single leg calf stretch on step or box with
dumbbell in same side hand.
3 sets x 5 each way.
2A Goblet Cossack Squats
3 sets x 10 reps.
2B Push-up Pluses
3 sets x 1 min each side.
2C Rear Foot Elevated
Hip Flexor Stretch
3A Plate Hip Thrusts
(with Back on Bench)
3 sets x 20 reps.
3 sets x 10-20 reps.
3B Sprinter Sit-ups
DELOAD
FRIDAY
| WEEK 10
FULL BODY RECOVERY
3 sets x 10-20 reps.
1A Barbell Push-ups
3 sets x 5 reps each leg.
1B Bulgarian Split Squat (w/Foot
Elevated for added ROM)
3 sets x 10 reps.
1C Band Pull Aparts
3 sets x 5 reps.
1D Band Dislocates
3 sets x 10-20 reps.
2A Light DB Military
(or Bottoms-up KB Press)
3 sets x 6-8 reps.
2B DB RDL’s
3 sets x 10 reps.
2C Prone Blackburns
3 sets x 20 reps.
3A Band Curls*
*Light to moderate tension on the bands.
A cable stack can be substituted if you
do not have elastic bands.
3 sets x 20 reps.
3B Band Tricep Extensions*
*Light to moderate tension on the bands.
A cable stack can be substituted if you
do not have elastic bands.
3 sets x 5 reps x Hold tension 5 sec.
3C RKC Planks
TESTING WEEK
OVERVIEW
The goal of the SB911 Testing
Week is to smash old PR’s in the
gym and your own self-imposed
limitations. This is the week
where you go for it!
When you step into the gym,
you should have only one
purpose – give everything
you’ve got for each and
every rep!
To get ready for a big lift, it
is critical that you warm-up
thoroughly and prepare your
mind and body for the
technique, positions, range
of motion, and bracing you’ll
need to perform at your best
when you’re under the bar.
For this reason, we are providing two of our best upper and
lower body warm-ups for the
upper and lower body testing
days to ensure you are readyto-go.
Also, the first training session of
the week will be a neural-primer
workout to prepare you for your
upper and lower max effort
attempts later in the week.
TESTING
| WEEK 11
UPPER BODY TESTING
TUES OR WED
U P P E R B O DY WA R M U P
1 Bench Press or Military Press
Testing
MONDAY
FULL BODY NEUR AL PRIMER
Perform the following comprehensive
warm-up prior to your upper body rep
max testing sets.
WA R M - U P
GENERAL MOVEMENT / DYNAMIC MOBILITY /
CNS STIMULATION
1 SMR on Chest & Shoulders (various
movement patterns) x 2-3 min
2 Side-to-Side Pec Stretch x 10 reps /side
3 Push-up Pluses (on Knees) x 10 reps
4 Push-up Pluses x 10 reps
The rest of the workout is up to you.
If you want to celebrate your new
PR with a “Gun Show” arm workout,
– go for it. If not, you can also call it
a day.
**If you’re attempting a 3-5RM, then
follow the same warm-up progression
and and percentages based on your
original 3-5RM weights.
*We suggest going for a 5-10 lb PR to start.
If you crush that set, go for another
attempt at a heavier weight.
Set 10: Attempt new MAX
Set 1: Barbell Only x 20 reps
Set 2: 40% of 1RM x 6 reps
Set 3: 50% of 1RM x 4 reps
Set 4: 65% of 1RM x 2 reps
Set 5: 70% of 1RM x 2 reps
Set 6: 80% of 1RM x 1 rep
Set 7: 87.5% of 1RM x 1 rep
Set 8: 92.5% of 1RM x 1 rep
Set 9: 97.5% of 1RM x 1 rep
Perform the following circuit (1A, 1B, 1C) for
4-6 rounds. Rest 10-20 seconds between
each exercise. Rest for 5 deep breaths
(approx. 3 second inhale & 5 second
exhale) between each round.
3 reps.
1A Med Ball Slams
4 reps.
1B Bench Plyo Push-ups
1C Box* (or Over Bench) Jumps
6 Rotator Cuff Y into Blackburns x 10 reps
5 Rotator Cuff Series - Iso-Holds - Y,W,T,I
x 15 sec hold each
*Box height should be at approx. 50-60%
of your max box jump.
7 Push-ups x 10 reps
8 Overhand Band Pull Aparts into
Dislocates x 10 reps
5 jumps.
FINISHER
9 Underhand Band Pull Aparts into
Dislocates x 10 reps
SB911 UPPER BODY WARMUP
12 Med Ball Chest Passes to Partner
x 2-3 min
11 Med Ball Slams to Partner x 2-3 min
10 Band Resisted External Rotations
x 10 reps each arm
2A Band Pull Aparts
3 sets x 20 reps.
2B Core Training Variation
3 sets x 10-20 reps.
3-5 min.
3 Your Favorite Hip
Mobility Drill
3-5 min.
4 Your Favorite Shoulder
Mobility Drill
THURS OR FRI
LO W E R B O DY WA R M U P
Perform the following comprehensive
warm-up prior to your lower body rep
max testing sets.
WA R M - U P
GENERAL MOVEMENT / DYNAMIC MOBILITY /
CNS STIMULATION
1 Dynamic SMR on Lower Body
x 1 min each leg
2 Double Band Traction Bear Squats
x 10-20 reps
3 Goblet Squats x 10 reps
4 Goblet Squats with Prying x 10 reps
5 Rear Foot Elevated Hip Flexor Stretch
x 1 minute each leg
6 Strider Stretch on Bench
x 1 minute each leg
7 Hip External Rotator Stretch on Bench
x 1 minute each leg
8 RKC Planks
x Max Tension x 3 x 10 sec holds
9 Face Pulls x 2 sets x 10-15 reps
10 Flow: Squat > Inch Worm > Push-up
> Striders x 3-5 runs
11 Glute Bridges x 10 reps
12 Glute Bridges (with feet together)
x 10 reps
13 Single-Leg Glute Bridges
x 10 reps each leg
SB911 LOWER BODY WARMUP
LOWER BODY TESTING
1 Squat or Deadlift Testing
Set 1: Barbell Only x 20 reps
Set 2: 40% of 1RM x 6 reps
Set 3: 50% of 1RM x 4 reps
Set 4: 65% of 1RM x 2 reps
Set 5: 70% of 1RM x 2 reps
Set 6: 80% of 1RM x 1 rep
Set 7: 87.5% of 1RM x 1 rep
Set 8: 92.5% of 1RM x 1 rep
Set 9: 97.5% of 1RM x 1 rep
Set 10: Attempt new MAX
*We suggest going for a 10-20 lb PR to start.
If you crush that set, go for another
attempt at a heavier weight.
**If you’re attempting a 3-5RM, then
follow the same warm-up progression
and and percentages based on your
original 3-5RM weights.
The rest of the workout is up to you.
If you want to celebrate your new
PR with any of your favorite accessory
movements – go for it. If not, you can
also call it a day.
TESTING
| WEEK 11
DAY:
DAY:
GOAL:
DAY:
| WEEK(S)
DAY:
FAQ’S
28
FAQ’S
FAQ #1
Q: During testing weeks, do we test a new max for the squat OR the deadlift
or should we do them both?
If you did the program focusing on the squat, test your squat. If you focused on the deadlift, test
your deadlift. If you switched it up during the program, you can test both! Because you have the
option to choose one or the other, stick with whatever one you chose throughout the 11 weeks.
SB911 creates a new dynamic model for programming that provides a more comprehensive
adaptation profile for the lifter or athlete.
FAQ’S
29
FAQ #2
Q: For SB911 Deload Week, is it ok to add some light benching into the
workouts — maybe like a pause bench or something?
It would be best if you did the program as intended. I know it will be hard because you will still
feel charged up and not really tired when you leave each deload session — but stick with it. You
will be stronger during the testing week if you give your body a break after 9 weeks of training.
FAQ #3
Q: For the testing week, should we use the ramp up percentages for the
weight we want to hit or use our old PR’s weights?
Yes, when you’re preparing for your 1-5RM attempt, use your previous 1RM weights to calculate
the percentages for your ramp up weights.
FAQ #4
Q: Can I still do the SB911 program if I can only lift 3x per week?
Although the SB911 program is a 4-day template, you can still get incredible results training 3
days a week. We have 2 suggestions for you: #1 – Cut out one of the lower body days. (We’ve
experienced great results with many programs that only consist of one lower body day. As long
as you hit the legs hard on that one day, you’ll still make gains.) If your main goal is to get
stronger, then we recommend doing the max effort Lower Body workout each week. On the
other hand, if your main focus is hypertrophy and overall fitness, then perform the 2nd lower
body workout each week. (If you’re going to perform the 2nd Lower Body workout, we suggest
performing it on Tuesday or Wednesday, as opposed to Friday.)
FAQ #4 continued on next page.
FAQ’S
30
#2 – Spread each 3-week cycle out over the course of 4 weeks.
Here’s an example of how to do this with SB911 Weeks 1-3:
WEEK 1
Monday: Max-Effort Upper Body Workout #1
Wednesday: Max-Effort Lower Body Workout #1
Friday: Eccentric Upper Body Workout #1
WEEK 2
Monday: Eccentric Lower Body Workout #1
Wednesday: Max-Effort Upper Body Workout #2
Friday: Max-Effort Lower Body Workout #2
WEEK 3
Monday: Eccentric Upper Body Workout #2
Wednesday: Eccentric Lower Body Workout #2
Friday: Max-Effort Upper Body Workout #3
WEEK 4
Monday: Max-Effort Lower Body Workout #3
Wednesday: Eccentric Upper Body Workout #3
Friday: Eccentric Lower Body Workout #3
FAQ’S
31
FAQ #5
Q: I find it odd that you guys started SB911 with a STRENGTH Phase (Weeks 1-3)
as opposed to a HYPERTROPHY Phase? Is this a typo? Don’t most programs
start with a hypertrophy phase, followed by a strength phase?
Great question. Yes, most programs traditionally start with a hypertrophy phase. But, SB911 isn’t
a “traditional” program, so we decided to switch things up and start with a strength phase.
Here’s our rationale:
By building more strength during the first phase, you’ll be able to handle heavier weights (for
more reps) during the second phase. This is a great way to pack on muscle and build confidence
going into the power phase. The results that our DeFranco Insider beta-testers achieved are
proof that this unique template works! We look forward to you seeing this for yourself.
FAQ #6
Q: Should I do anything during the “off” days while on the SB911 program?
You don’t have to do anything on the “off” days, but it’s never a bad idea to get some extra
flexibility/mobility work in. Spending some extra time working on your “tight spots” will pay
huge dividends in your performance — as well as how you feel — throughout the program.
FAQ’S
32
FAQ #7
Q: What’s the deal with the “Neural Primer” workout on Monday during Week
11? Shouldn’t I be TESTING on Monday, when I’m fresh and at my best?
Won’t this Neural Primer workout take away from my maxes later in
the week?
We understand that our Testing Week isn’t organized like a typical Testing Week, but there’s a
reason. Experience has proven to us that athletes and lifters have a tendency to be a little
sluggish the first Monday following a deload week. Although they feel well rested and
refreshed, we’ve noticed the very first workout is never their best. (We’ve noticed this with
ourselves as well.) It’s usually the second or third workout where you start to really see the
benefits of the deload week. This is why/how we came up with the “neural primer” workout.
This workout allows you to “get back into it” by providing just enough CNS stimulation to prime
you for the rest of the week — without burning you out. Simply put, the neural charge workout is
your “slap in the face” to wake you up and mentally prepare you for Testing Week!
CONCLUSION
33
CONCLUSION
The success of the SB911 protocol lies in the structure & foundation
of the program.
Incorporating all of the most effective training protocols — max effort training, dynamic effort training,
higher volume supplemental training, tempo modifications, extended time under tension protocols
(supersets and giants sets), program variety (rep ranges, volume, exercises), and weekly challenges SB911 will quickly become your favorite program for a lifetime.
The simple SB911 template provides the variety and specificity you’ve always wanted from other
programs because you can choose the right exercises that are right for your current preferences, your
current limitations, and your current goals — simply plug-and-play and choose your own adventure.
We look forward to hearing about your progress on the program and make sure that you send us
your ‘before’ and ‘after’ pics to enter the SB911 Transformation Contest!
Smitty & Joe D.
APPENDIX
34
APPENDIX
D E T E R M I N I N G T H E AT H L E T E ’ S O N E R E P M A X
For your max effort worksets, the following formula can
be used to approximate your one rep max (or 1RM):
(WEIGHT X REPS X .033) + WEIGHT = PROJECTED MAX
E X A MP L E 1 : B A RBELL SQ UATS
If you squat 225lbs for 10 reps, simply utilize the formula to determine your approximate 1RM.
SQUAT 1 RM = (225 x 10x0.0333) + 225 = 300lbs
This calculation states that if you can squat 225lbs for 10 repetitions, your estimated 1RM would be
around 300lbs. While this is just an approximation, this calculation is typically pretty accurate. Once you
determine your approximate 1RM, then your 3RM and 5RM can be extrapolated.
3RM = 1RM / 1.099
5RM = 1RM / 1.165
T R A N S F O R M AT I O N C O N T E S T
35
BEFORE
AFTER
TRANSFORMATION
CONTEST
To enter the SB911 Transformation Contest, please read and complete
the following instructions.
1 . WATC H THE VIDEO
2. TAK E “ B E FOR E ” P I CT UR E S
3 . P R I NT WOR KOU T S
Watch Joe D.’s video overview
Take your “BEFORE” pictures —
Print out the 11-Week SB911
of the SB911 Transformation
from the front, from the side,
Workout Sheets and place
Content in your personal
and from the back - and write
them into 3-ring binder that
dashboard.
down your goals for the next
you will take with you to
9 weeks. Place your goals
the gym.
TRANSFORMATION
CONTEST OVERVIEW
next to your bed, in the
bathroom mirror, and all over
the house so you can read
them every day.
T R A N S F O R M AT I O N C O N T E S T
4 . F OLLOW THE PROGR A M
36
5 . TAKE “AF T E R ” P I CT UR E S
Follow the SB911 Program and put everything
After the program is completed, take the
you have into every workout.
same front, side, and back “AFTER” pictures
and email both the BEFORE and AFTER pics
to helpdesk@dieselsc.com to enter the
SB911 Transformation Contest.
6 . CR EATE A VI DEO T EST IMON IAL
7. E M AI L YOUR E NT RY
Create a 1-2 minute video testimonial about
Send your before pics, after pics, and video
your experience on the SB911 program.
testimonial to email: helpdesk@dieselsc.com
You can include the following in your video:
Make the SUBJECT of the email: “SB911 Transfor-
1. Show off your physique.
2. Tell us about the results you got on the
program.
3. Tell us about your favorite part of the
program. Was it a specific exercise, workout
or challenge? Maybe, you enjoyed the
structure and variety in the program?
4. Tell us why you should win and why would
you be a great AMBASSADOR for the Strong
Bastard 911 program. (*This aspect of you
video is very important. Remember that
everyone will get great results, but you can
really separate yourself by being able to
verbalize and clearly explain the important
aspects of the program. SHOW YOUR
PERSONALITY!
mation Contest Entry – YOUR NAME”
RESOURCES
37
RESOURCES
DEFRANCO INSIDER
The best online fitness community of lifters, coaches, and trainers. Gain
access to exclusive premium 8-12 week workouts, workout of the month,
massive exercise index with 100’s of videos, LIVE weekly Q&A’s, and a
members-only forum.
http://www.defrancoinsider.com
CPPS COACHES
At the two-day CPPS certification, you will learn about assessments,
pre-movement preparation, fundamental movement patterns,
strength training, speed and power development, and our complete
program design template! Gain the confidence and corner the market
in your area by joining our global network of professional coaches.
http://www.cppscoaches.com
A M P E D WA R M - U P
Learn The Secrets To Exploding Your Workouts and Athletic Performance With The Most Comprehensive Warm-up System Ever Created!
http://www.ampedwarmup.com
EXTREME DVD
Who Else Wants To Discover Over 130 Never-Before-Seen Exercises
Proven to Make You Stronger, Faster and More Athletic?! Tap Into This
Unknown Breakthrough Training To Take Your Athletes To The Next
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http://www.dieselsc.com/store/extreme
RESOURCES
38
POWER DVD
High-Voltage New POWER DVD Takes the Fitness Industry by Storm,
Packed With Over 90 Exercises Proven to Build Mobile and Hostile
Wrecking Machines!
http://www.dieselsc.com/store/power
HARD:CORE TR AINING SYSTEM
Ground-Breaking DVD Reveals Critical Mistakes to Avoid When Implementing a CORE Strength Program That Will Bulletproof Your Athletes
and Crush Your Enemies. With Over 260 Innovative Exercises and A
Comprehensive Manual, the HardCORE System Will Change Your
Training Forever!
http://www.dieselsc.com/store/core
SPEED
The Definitive Resource on Speed Training for Team Sport Athletes
Has Arrived!
http://www.dieselsc.com/store/speed
STRENGTH
Inside The New Strength System You'll Discover The Most Powerful
Secrets, Tips, and Proven Techniques for Exploding Your Gains With
ANY Program You’re On While You Master The Bench Press, Squat,
And Deadlift!
http://www.dieselsc.com/store/strength
ABOUT THE AUTHORS
39
ABOUT THE AUTHORS
JOE DEFRANCO
DEFRANCOSTRAINING.COM
JIM SMITH
Joe DeFranco is the founder and
Jim is the founder and owner of
owner of DeFranco’s Gym – now
Diesel Strength and Conditioning.
located in Austin, TX. DeFranco’s
For the past 16 years, Jim has been
Gym has been named one of
helping pro athletes from the NHL,
America’s 10 Best Gyms by Men’s
NFL, and UFC, as well as, high
Health magazine and one of the
school and collegiate athletes from
Top 5 Most Innovative Gyms by
various sports achieve their
Greatist.com. For the past 19 years,
strength and performance goals.
athletes from around the world
Along with Joe DeFranco, Jim
have hired Joe because of his
created the world-renowned CPPS
remarkable ability to improve
certification, called by Muscle &
strength, speed, flexibility, power
Fitness magazine "the best curricu-
and sport-specific endurance. Joe’s
lum for trainers we’ve ever seen.”
training techniques have been
Jim is on the Fitness Advisory
featured in & on Spike TV, NFL
boards for LIVESTRONG.com,
Network, WWE.com, Men’s Health
Muscle & Fitness, Men’s Fitness, and
Magazine, Men’s Fitness Magazine,
Schwarzenegger.com and is regu-
and in the documentary, ‘STRONG’.
larly featured in Men’s Fitness,
His resume includes All-Pro NFL
Muscle & Fitness and Men’sHealth
players, MLB players, NHL Players,
magazines.
WWE superstars and UFC fighters.
DIESELSC.COM