PHASE OVERVIEW OBJECTIVE WHAT TO EXPECT LENGTH OF PHASE WORKOUT FREQUENCY Foundational Workouts Mobility Sessions: SET & REP RANGE Foundational Workouts Mobility Sessions: REST BETWEEN SETS Foundational Workouts Mobility Sessions: TEMPO (Foundational) INTENSITY (Foundational) 1 PHASE I PHASE II PHASE III PHASE IV To build maximal strength. To build multi-planar strength. To build quick and powerful strength. To give your strength a bigger gas tank. Rapid strength gains. This Phase will make you feel strong. Increase your proprioception strength. The ability to perform strongly in any direction when demanded. Rapid increase in acceleration. This phase will make you feel fast and powerful. A dramatic increase in strength endurance and conditioning. 3 weeks 3 weeks 3 weeks 2-3 weeks 3 times/week (at least 1 rest day between) 3 times/week (at least 1 rest day between) 3 times/week (at least 1 rest day between) 3 times/week (at least 1 rest day between) 1 time/day for 20-45 minutes on all non-foundational workout days 1 time/day for 20-45 minutes on all non-foundational workout days 1 time/day for 20-45 minutes on 1 time/day for 20-45 minutes on all non-foundational workout days all non-foundational workout days 2-5 sets 1-6 reps/exercise 3-4 sets 15-20 reps exercise 4 sets 15-20 reps/exercise Workout 1: 4 sets in circuit, max reps for time with good form Workout 2: 4 sets in circuit 10-20 reps as indicated 1-3 sets/session 6-30 reps/exercise or 20-60 seconds (for timed) 1-3 sets/session 6-30 reps/exercise or 20-60 seconds (for timed) 1-3 sets/session 6-30 reps/exercise or 20-60 seconds (for timed) 1-3 sets/session 6-30 reps/exercise or 20-60 seconds (for timed) 3-5 minutes between sets 30-90 seconds between sets 3-5 minutes between sets Time taken to move to the next exercise with composure Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest 5:1:1 2:0:2 5:1:1 _ 85-90% 75-85% 60-65% 80-90% MAPS Performance Blueprints © 2018 Mind Pump Media, LLC All rights reserved. FOUNDATIONAL WORKOUTS These are full workouts and we recommend you follow them as written your first time through. Exercise substitutions can be made if necessary, however, we highly recommend that you keep barbell squats and deadlifts as the cornerstone of your foundational workouts. **BEFORE YOU START, reference the exercise video demonstrations in the MAPS FOUNDATIONAL EXERCISES section of the MAPS Performance Membership site (Found in your Library after you login to your account at www.mindpumpmedia.com) PHASE I: Weeks 1-3 Raw Strength Adaptation Exercise DAY 1 Phase 1 Squat FOUNDATIONAL Phase 1 Bench Press WORKOUT High Pull Weighted or body weight Pull-ups FULL WORKOUT Overhead Press (Push Press) MAPS Side Chop 5 x 3 - Fast explosive concentric, slow eccentric 3x3 3x3 2 x 5 - Full lockout, done quickly, neutral grip 3 x 3-6 15-20 per side DAY 2 Phase 1 Deadlift FOUNDATIONAL Walking Lunges WORKOUT Weighted Dips MAPS Strength Row FULL WORKOUT One Arm Kettlebell Shoulder Press Downward Chop 5 x 6 - Ideally with bands 3 x 20 - Loaded with kettlebells, barbell, or dumbbells 3 x 3-6 3 x 3-6 3 x 3-6 per arm 3 x 15-20 per side - Medicine ball or cable machine DAY 3 Front Squat FOUNDATIONAL Incline Press WORKOUT Single Arm Cable Row Split Stance Rubber Band Pull-A-Parts (Heavy Band) 3 x 3-6 3 x 3-6 3 x 10-12 10-12 FULL WORKOUT SUPER SET WITH MAPS External Rotation (Light Band) MAPS Suitcase Carry 2 Sets/Reps MAPS Performance Blueprints 15-20 30 seconds each direction - Heavy weight that you can stabilize properly © 2018 Mind Pump Media, LLC All rights reserved. FOUNDATIONAL WORKOUTS PHASE II: Weeks 4-6 Reactive Strength Adaptation Exercise Sets/Reps DAY 1 MAPS Matrix Lunges FOUNDATIONAL Renegade Row to Push Up WORKOUT One Arm Kettlebell Squat Press MAPS Rotational Lunge FULL WORKOUT Landmine Rotations 4 x 18 - Each lunge counts as 1 rep 4 x 10-15 4 x 15-20 4 x 10-15 each side 4 x 15-20 DAY 2 Phase 2 Squat FOUNDATIONAL Kettlebell Single Leg Deadlift WORKOUT MAPS High/Low Press Bench Press 4 x 15-20 4 x 15-20 4 x 15-20 4 x 4-6 FULL WORKOUT SUPER SET WITH Push Up With Rotation DAY 3 Zercher Squat FOUNDATIONAL Dunphy Squat WORKOUT Stick ISO Drivers Stick Single Arm ISO Chest FULL WORKOUT Stick Lateral Drivers Supinated Pull-Ups 4 x 15-20 4 x 15-20 4 x 15-20 4 x 15-20 4 x 15-20 each side 4 x 15-20 3 x 2 reps short of failure - Assisted if needed PHASE III: Weeks 7-9 Explosive Strength Adaptation Exercise Sets/Reps DAY 1 Box Jump FOUNDATIONAL Kettlebell Swings WORKOUT Ice Skaters Plyo Push-Ups FULL WORKOUT Phase III Barbell Squat 4 x 10-15 - Regain composure each rep 4 x 15-20 4 x 15-20 4 x 15-20 4 x 15-20 DAY 2 Single Arm Dumbbell Snatch FOUNDATIONAL Alternating Lunge Jumps WORKOUT Band Speed Row MAPS Power Punch FULL WORKOUT Deadlift Speed Pulls 4 x 15-20 each arm 4 x 15-20 each leg 4 x 15-20 4 x 15-20 4 x 5 - Preferably with rubber bands *Alternate between Foundational Workout 1 & 2 for a total of three Foundational Workouts each week. 3 MAPS Performance Blueprints © 2018 Mind Pump Media, LLC All rights reserved. FOUNDATIONAL WORKOUTS PHASE IV: Weeks 10-12 Strength Durability Adaptation Exercise DAY 1 Complete the follow 3 exercises in succession: FOUNDATIONAL Phase IV Barbell Squat WORKOUT Assisted or Bodyweight Pull-Ups Push-Ups FULL WORKOUT REST & REPEAT CYCLE 3 MORE TIMES Sets/Reps 45 seconds 30 seconds 45 seconds (Note: If your form breaks down, stop, regroup, and attempt again with good form.) After completing 4th cycle, finish workout with: MAPS Instinctive Intervals (Treadmill) 15 min total (Excluding time taken to warm-up) Begin each instinctive interval with a light warm-up 2-4 minutes High intensity sprints Low/moderate intensity (regain composure) 30 seconds As long as needed Repeat the above cycle for a total of 15 minutes. DAY 2 Complete 4 cycles of Kettlebell Complex FOUNDATIONAL (Includes the following 4 exercises): WORKOUT Double Swings Front Loaded Squats FULL WORKOUT Rotating Shoulder Press Push Ups with Depth 20 15 10 10 *Alternate between Foundational Workout 1 & 2 for a total of three Foundational Workouts each week. If double swings are too difficult, regress to kettlebell swings with one kettlebell, then grab the other to complete the rest of the cycle. 4 MAPS Performance Blueprints © 2018 Mind Pump Media, LLC All rights reserved. MOBILITY SESSIONS PHASE I - PHASE IV: Weeks 1-12 Complete your Mobility Sessions daily on all non-foundational workout days. These workouts should be 20-45 minutes in duration. Pick exercises that target your weak areas. Mobility Sessions are designed to be an active recovery session, not a fatiguing workout. **BEFORE YOU START, reference the exercise video demonstrations in the MAPS PERFORMANCE MOBILITY EXERCISES section of the MAPS Performance Membership site (Found in your Library after you login to your account at www.mindpumpmedia.com) Exercise Mobility Sessions Reps MOBILITY Walking Inchworm to Upward Facing Dog SESSION 1 90/90 Stretch Walking In-Step Lunge with Shoulder Rotations FULL WORKOUT Rubber Band Knee Abduction Rubber Band Knee Adduction Rubber Band Pull-A-Parts Rubber Band Internal Rotation Front Loaded Kettlebell Walk Suitcase Carry Kettlebell 1 Arm Overhead Carry Foam Roll: Piriformis Foam Roll: IT Band Foam Roll: Erector Spinae 20 yards 10/10 20 yards 30/30 30/30 20 20/20 40 yards down and back 40 yards 40 yards 20 seconds 20 seconds 20 seconds MOBILITY Stick Mobility: X Swing SESSION 2 Stick Mobility: Retractor Stick Mobility: The Twister FULL WORKOUT Stick Mobility: Stick Pigeon Stick Mobility: Monkey Hang Push-Up to Shoulder Rotation Pull-Ups (assisted if needed) Tricep Dips Bear Crawl Foam Roll: Quads/Hip Flexors Foam Roll: Hamstrings Foam Roll: Piriformis 10/10 6/6 10 4/4 4/4 10 10 15 40 yards down and back 20 seconds 20 seconds 20 seconds 1 yard = 0.9144 meters 10/10, 20/20 reps, etc. indicates the number of reps to be performed on both sides of the body (i.e. 10/10, 10 right arm, 10 left arm) 40/40 yards indicates 40 yards (36.6 meters) in two directions, down and back. 5 MAPS Performance Blueprints © 2018 Mind Pump Media, LLC All rights reserved. MOBILITY SESSIONS Exercise Mobility Sessions Reps MOBILITY Stick Mobility: Slap Shot SESSION 3 Stick Mobility: Hammer Twist Stick Mobility: Hippy Dip FULL WORKOUT Walking Heel Squat Inchworms Stick Dislocates Stick Mobility: Human Bow and Arrow Good Morning Knees Bent Dunphy Squat Stick Lateral Drivers Stick ISO Drivers MAPS Low/High Press MAPS Rotational Lunge Landmine Cossack Squat 10/10 10/10 10/10 40/40 yards 20 yards 10 10/10 10 6-8 10/10 10 10/10 10/10 10/10 MOBILITY 90/90 Stretch SESSION 4 Supine Scorpions Downward Dog 1 Foot Isolating FULL WORKOUT In Step Lunge With Rotation Rubber Band Vertical Pull-A-Parts Rubber Band External Rotation Hands Free Push-Ups MAPS Side Chop Downward Chop Walking Lunges Renegade Rows Dumbbell Rotating Shoulder Press Farmer Carry 6/6 10 6 10 10/10 20 10-15 15/15 15/15 40/40 yards 10-15 10-15 40 yards 1 yard = 0.9144 meters 10/10, 20/20 reps, etc. indicates the number of reps to be performed on both sides of the body (i.e. 10/10, 10 right arm, 10 left arm) 40/40 yards indicates 40 yards (36.6 meters) in two directions, down and back. 6 MAPS Performance Blueprints © 2018 Mind Pump Media, LLC All rights reserved.