STRONG BASTARD 911 | FOREVER STRONG
Copyright © 1999-2020 and Beyond, All Rights Reserved.
Authors:
JOE DEFRANCO
JIM SMITH
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 transmit-ted 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
both Jim Smith and Joe DeFranco.
Printed in the United States of America. Published by DeFranco’s Training, LLC and Diesel
Strength, LLC. 1st Edition, June 2020.
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. (See Medical Disclaimer)
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.
MEDICAL 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 SB911
Forever Strong program. 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 the SB911 Forever Strong program, please follow your doctor’s orders.
Copyright © 1999-2020 and Beyond, All Rights Reserved.
WAIVER & 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 DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES,
OR AFFILIATES (COLLECTIVELY DIESEL STRENGTH, 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 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 NUTRITION FUNDAMENTALS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
PROGRAM OVERVIEW. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
EXERCISE INDEX (EXPANDED). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
11-WEEK PROGRAM TEMPLATE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
SAMPLE 11-WEEK PROGRAM. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
CONCLUSION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
FAQ’S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
APPENDIX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
RESOURCES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
ABOUT THE AUTHORS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
INTRODUCTION
5
INTRODUCTION
With the worldwide success of the original SB911 Forever Strong program, lifters around
the world have been long awaiting the next installment of the famous Westside for
Skinny Bastard (WS4SB) franchise.
Enter SB911 Forever Strong.
SB911 Forever Strong has all of the benefits of the original program, including the 3-week
phases (training blocks), the focus on repetition tempo (modifying the concentric, eccentric,
and amortization phases of each repetition, i.e., triphasic training), the higher volume for
the supplemental exercises that support the main lifts, and the easy-to-follow simple linear
periodization within the conjugate model guaranteed to eliminate training plateaus.
But now, for the lifter who has been grinding away for years in the gym and getting after it, the
SB911 Forever Strong program has placed a greater emphasis on training longevity by expanding
the exercise arsenal to include our favorite joint friendly, pain-free exercises. These are the exact
exercises all lifters must-have in their training arsenal to help them train better – especially if
conventional barbell lifts like barbell bench press, military press, squats, and deadlifts - present
them with pain and joint problems.
Unfortunately, most lifters who have been training for a long time, experience problems in the gym
ranging from poor technique, shortened ranges of motion, and even current injuries or weaknesses
that need to be addressed. Having a greater training arsenal, focused on joint health and improved
movement quality, gives the aging lifter more options to train better and improve their technique
so they can start progressing in the gym again.
We know SB911 Forever Strong is going to change your training forever – just like the original SB911
Forever Strong program did so many years ago.
6
BEFORE YOU START
SB911 FOREVER STRONG:
START HERE
START HERE
1. TAKE YOUR
“BEFORE” PICTURES
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. READ THE SB911
OVERVIEW
Read the SB911 Forever
Strong program
Overview section to get
a basic understanding
of the “Why” and the
“How” the SB911 Forever
Strong program works.
3. WATCH THE
“HOW-TO” VIDEOS
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.
7
START HERE
4. GET YOUR INITIAL
TESTING MAXES
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. FOCUS ON
RECOVERY
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.
5. PRINT OUT YOUR
WORKOUT SHEETS
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
“AFTER” PICTURES
After the program is
completed, take the
same front, side, and
back “AFTER” pictures
and email both the
BEFORE and AFTER
pictures to
helpdesk@dieselsc.com
to enter the SB911
Transformation
Contest. (see Appendix
for more information)
6. FOLLOW THE
SB911 FOREVER STRONG
PROGRAM
Follow the SB911
Forever Strong program
and put everything
you have into every
workout.
9. START
IT AGAIN
When you’re done
with the SB911 Forever
Strong 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
8
SB911 FOREVER STRONG
VS. WS4SB
The first question I’m sure you’ll ask is, “What is the biggest difference between SB911
Forever Strong 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 Forever Strong 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
Forever Strong model creates a new dynamic model for programming that provides a more
comprehensive adaptation profile for the lifter or athlete.
SB911 FOREVER STRONG VS. WS4SB
9
WHAT’S NEW WITH THE SB911 FOREVER STRONG PROGRAM?
Here are some other important updates to the
SB911 Forever Strong program:
JOINT FRIENDLY, PAIN-FREE EXERCISE DATABASE
Along with the original comprehensive exercise
index that forms the foundation for all SB911
programs, we have expanded the training
arsenal to include our best-of-the-best joint
friendly options.
Over time, every lifter or athlete has
experienced injuries or utilized programs that
were not balanced or structured for training
longevity. Because of this, most lifters develop
joint limitations, restricted ranges of motion,
muscle soreness that can cause imbalances and
potential future injuries.
The goal with any program is to maintain and
expand joint ranges of motion to improve
exercise technique in order to create muscular
balance and durability. A broader strength
foundation built on good movement quality will improve a lifter’s ability to train hard and remain
injury-free.
With the expanded exercise database, we provide strength training exercises that can be a
game changer for lifters who have trouble using conventional barbell lifts. The standard barbell
lifts can be troublesome for most older lifters because they have experienced poor unbalanced
programming with other workouts they have done, they currently have movement restrictions, or
they are dealing with weaknesses or injuries that won’t go away.
You can find the new expanded SB911 Forever Strong exercise index in your personal dashboard,
along with the original SB911 exercise index.
SB911 FOREVER STRONG
EXERCISE INDEX
SB911 FOREVER STRONG VS. WS4SB
10
REVERSE WORKOUT ORDER
For workouts 1 and 2 in Phases 1, 2, and 3, you will notice that the main lifts will be performed at
the end of each training session. This is an advanced programming model that has many fantastic
benefits for lifters who have been training for many years.
First, with the reverse workout model, the lifter will be able to spend the entire first phase of the
workout ‘warming up’ their joints and the muscle groups that they will use for the main lifts. This
allows each and every repetition and set for the main lift to feel amazing and it will further help the
lifter to dial-in their exercise technique.
Second, saving the big lifts for the end will force the lifter to use more conservative weights for
the big lifts - because putting all of the supplemental exercises first will be a pre-exhaust or prefatigue for their system.
This conservative loading strategy feeds into the SB911 Forever Strong philosophy for training
over the long term. Maximum effort (ME) training for lifters is different than it is for powerlifters.
The important lesson is that most lifters are not powerlifters and getting stronger and building
muscle can be done with more conservative loads – i.e., typically 90% of a lifter’s 1RM. So we
always recommend taking your estimated 1RM and using a more conservative percentage when
calculating your target numbers.
For example, if a lifter is able to barbell squat 315 lbs., when calculating their percentages for their
5-7RM in Phase 1, they should use 285 lbs. (315 lbs. x 0.90).
TRUE 5RM FROM ACTUAL 1RM
5RM = 1RM/1.165 = 315/1.165 = 270 lbs.
CONSERVATIVE 5RM FROM 90% OF 1RM
5RM = 1RM/1.165 = 285/1.165 = 245 lbs.
SB911 FOREVER STRONG VS. WS4SB
11
CHOOSE YOUR OWN ADVENTURE
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 INTENSITY & 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.
CONJUGATE & LINEAR PERIODIZATION
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.
12
SB911 FOREVER STRONG VS. WS4SB
The conjugate periodization model still forms the foundation of the SB911 Forever Strong 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 |
| PHASE 2 |
| PHASE 3 |
5-7 RM
4-6 RM
3-5 RM
TEMPO MODIFICATIONS
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 Forever Strong
program.
SB911 FOREVER STRONG VS. WS4SB
13
ECCENTRIC-FOCUSED TEMPOS GOAL
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.
ISOMETRIC-FOCUS TEMPOS GOAL
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.
EXPLOSIVE CONCENTRIC-FOCUS TEMPOS 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.
TWO-WEEK DELOAD & NEURAL 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 TRAINING 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 Forever Strong 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.
SB911 NUTRITION FUNDAMENTALS
14
SB911 NUTRITION
FUNDAMENTALS
CONTRIBUTED BY NUTRITIONAL EXPERT, LUKE BROOKS
SECTION 1: THEORY
To become a strong bastard, you not only have to train like strong bastard – you have to eat like
one too! But, that’s not permission to go eat everything in sight at your local fast food joint either.
There is a lot of conflicting information available regarding the best way to structure a diet when
fat loss or performance are the goals, so included in this manual are a few fundamental principles
to follow that work well with SB911. They have been tried and tested by members of the DeFranco
Insider and have been used to great effect by winners and finalists in previous SB911 competitions.
Our bodies perform at their best when they have enough high quality nutrients available to
fuel our planned activities. SB911 workouts are designed to optimally stimulate muscle gain and
strength adaptions and require adequate levels of nutrition and hydration. This leads to our
training days requiring a sensible carbohydrate and calorie intake to optimise our potential in the
weight room. The SB911 Forever Strong programme is by its nature, a very demanding and intense
activity for the human body to endure. Its blend of max effort, power, hypertrophy and endurance
rep ranges lead to a very glycolytic environment that requires ample fuelling to maximise
performance and recovery. With this in mind, it is obviously beneficial to maximise carbohydrate
intake on training days, even if fat loss is your main goal. With current diet trends lending
themselves towards low carbs this may seem counterproductive to you, but here’s why it isn’t:
SB911 NUTRITION FUNDAMENTALS
15
CARBS FUEL OUR WORKOUTS
Without enough carbohydrates before training, both anaerobic and lactic anaerobic performance
suffers greatly, resulting in reduced weight on the bar and missed reps.
MAXIMUM PERFORMANCE = MAXIMUM GROWTH STIMULUS
If we do not perform at our best, we do not get the most from our workouts. Using lighter weights
and hitting fewer reps than we are capable of means the stimulus for growing new muscle, and
retaining existing muscle is greatly reduced.
REDUCED GROWTH STIMULUS = REDUCED METABOLIC RATE
Current research suggests that following an intense resistance training workout, our bodies’
metabolic rate is increased for 12-24 hours. This means we burn more calories simply sitting in
front of the TV than if we had just done an hours plodding on the treadmill. However, if we do not
have the energy to train at the required intensity to create this stimulus, we miss out on the added
benefit of an increased metabolic rate.
On rest/active recovery days, we do not need as many carbohydrates or calories as training days
and can employ a calorie deficit without it affecting performance or recovery. Calories and carbs
are notably lower and starches are typically kept to a minimum. Rest/active recovery days are also
where we like to focus on getting in plenty of micronutrients by eating a wide variety of fruit and
vegetables throughout the day. Fruits and vegetables are incidentally quite low calorie in relation
to their volume, so you can eat plenty of them without overshooting your daily calories or macros.
Starches are usually incorporated into the last meal of the day. This makes it possible to sit down
and enjoy a good sized meal with our family or friends and makes diet adherence much more
likely. Having carbs later on in the day also promotes REM sleep and keeps cortisol levels at bay,
further aiding the recovery process.
SB911 NUTRITION FUNDAMENTALS
16
SIMPLE METHOD FOR CALCULATING YOUR MACROS
So let’s establish your goals. Are you a skinny bastard wanting to gain as much mass as
possible? Or, have you decided it’s about time you looked as good as you performed and lost
a few pounds whilst gaining some extra muscle? When you have decided what you want from
the SB911 Forever Strong program, weigh yourself in the morning after going to the bathroom,
but before having breakfast or anything to drink. Take the reading in Kilograms and use the
following formulas to work out your daily macro totals for each of the three phases of SB911:
GOAL: MAXIMUM MUSCLE GAIN
SB911 PHASE 1: STRENGTH
Training days: Protein = BW in KG x 2.2 / Carbohydrates = BW in KG x 4.5 / Fat = BW in KG x 0.8
Rest days:
Protein = BW in KG x 2.2 / Carbohydrates = BW in KG x 2.5 / Fat = BW in KG x 1.5
SB911 PHASE 2: HYPERTROPHY
Training days: Protein = BW in KG x 2.0 / Carbohydrates = BW in KG x 5.5 / Fat = BW in KG x 0.7
Rest days:
Protein = BW in KG x 2.0 / Carbohydrates = BW in KG x 3 / Fat = BW in KG x 1.5
SB911 PHASE 3: POWER
Training days: Protein = BW in KG x 2.5 / Carbohydrates = BW in KG x 4 / Fat = BW in KG x 0.8
Rest days:
Protein = BW in KG x 2.5 / Carbohydrates = BW in KG x 2.5 / Fat = BW in KG x 1.5
GOAL: BODY RE-COMPOSITION / FAT LOSS
SB911 PHASE 1: STRENGTH
Training days: Protein = BW in KG x 2.5 / Carbohydrates = BW in KG x 3 / Fat = BW in KG x 0.8
Rest days:
Protein = BW in KG x 2.5 / Carbohydrates = BW in KG x 1.2 / Fat = BW in KG x 1.2
SB911 PHASE 2: HYPERTROPHY
Training days: Protein = BW in KG x 2.2 / Carbohydrates = BW in KG x 3.5 / Fat = BW in KG x 0.7
Rest days:
Protein = BW in KG x 2.2 / Carbohydrates = BW in KG x 1.5 / Fat = BW in KG x 1.2
SB911 PHASE 3: POWER
Training days: Protein = BW in KG x 2.5 / Carbohydrates = BW in KG x 2.5 / Fat = BW in KG x 0.8
Rest days:
Protein = BW in KG x 2.5 / Carbohydrates = BW in KG x 1 / Fat = BW in KG x 1.2
17
SB911 NUTRITION FUNDAMENTALS
Special Considerations:
Starting Greater Than 20% Body Fat
If you are carrying a few more pounds than the average athlete and weigh over 110KG, have 20%+
body fat (male) or 30%+ body fat (female) then you are better off following a simpler calorie
deficit formula for fat loss until you are ready to follow something more performance orientated.
Take your bodyweight in lbs and multiply it by 12. This will give you a good starting point to base
your daily calorie intake on. On training days split your macros as 33% protein, 33% carbs and 33%
fat. On rest days have 40% protein, 40% fat and 20% carbs.
SIMPLE MEAL FREQUENCY & MACRO TIMING
After you have worked out your daily macro allowance, it is up to you how you want to fit it into
your daily schedule. A minimum of 3 meals a day is advisable, with 4 meals a day being a good
middle ground for most. 5-6 meals a day is better for those using the muscle gain formula who
have a lot of carbs to fit in throughout the day. The best meal frequency is the one you’re most
likely to stick to, so finding one that works for you is paramount.
Nutrient timing, although not strictly essential, is still a factor in maximizing performance,
recovery and fat loss. For those of you who have a few more pounds than most to shed, it can
also be beneficial for body composition and fat loss goals. To utilize this, throughout the day
meals comprised of lean protein, healthy fat sources, low GI carbs and fruits and vegetables are
preferred. 1-2 hours pre workout is where we go for a performance boost in the form of 20-30% of
daily Carb intake (and Coffee if you like a caffeine kick). The remaining 50-70% of your daily carb
intake is incorporated into your PWO and evening meals.
AN EXAMPLE DAILY MACRO ALLOCATION
FOR FAT LOSS IF YOU TRAIN IN THE
EVENINGS AND EAT 4 MEALS A DAY COULD
LOOK LIKE THIS:
Meal 1
Meal 2
25% of daily protein
25% of daily protein
40% of daily fat
40% of daily fat
5-10% of daily carbs
(from fruit/veg)
5-10% of daily carbs
(from fruit/veg)
Meal 3
Meal 4
25% of daily protein
25% of daily protein
5% of daily fat
5% of daily fat
30% of daily carbs
(from starches)
60% of daily carbs (from
High GI and low GI sources)
AN EXAMPLE DAILY MACRO ALLOCATION
FOR MUSCLE GAIN IF YOU TRAIN IN THE
EVENINGS AND EAT 5 MEALS A DAY COULD
LOOK LIKE THIS:
Meal 1
Meal 2
Meal 3
20% of daily
protein
20% of daily
protein
20% of daily
protein
25% of daily fat
25% of daily fat
20% of daily fat
10% of daily carbs 20% of daily
(from fruit/veg)
carbs (from fruit/
veg/starches)
Meal 4
20% of daily
carbs (from
starches)
Meal 5
20% of daily protein
20% of daily protein
20% of daily fat
10% of daily fat
25% of daily carbs (from
25% of daily carbs
High GI and low GI sources) (from veg/starches)
Hopefully this guide will give you everything you need to design an effective nutrition program
based on your individual goals and bodyweight. Together with the SB911 training protocol, you
should have the ultimate tools to get you in the best shape of your life!
18
PROGRAM OVERVIEW
PROGRAM OVERVIEW
To fully understand the SB911 Forever
Strong 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!
GOAL
METHOD
SB911 Forever Strong program
OVERVIEW
PHASE 1
PHASE 2
PHASE 3
PHASE 4
PHASE 5
PHASE 6
WEEKS 1-3
WEEKS 4-6
WEEKS 7-9
WEEKS 10
WEEK 11
WEEKS 12-22
Workouts 1,2
Workouts 1,2
Max Effort
Max Effort
Deload
Rep Max
Testing w/
Repeat
Workouts 1,2
Max Effort
Workouts 3,4
Workouts 3,4 Workouts 3,4
Explosive
Eccentric-Focus
STRENGTH
Neural Charge
SB911
Isometric-Focus Concentric-Focus
(Dynamic Effort)
MASS
POWER
RECOVER
PERSONAL
RECORD
SET NEW
GOALS
+ 2.5% for Upper
Body Lifts
+ 5.0% for Lower
Body Lifts
PROGRAM OVERVIEW
19
In addition to the new structure of the SB911
Forever Strong program, we have integrated the
following advanced training protocols into the
template.
REST PERIODS
MAIN/PRIMARY LIFTS
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).
SUPPLEMENTAL LIFTS
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.
SUPERSETS/GIANT SETS
If you are performing a superset or a giant set, the goal is to always move quickly from exerciseto-exercise 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.
PROGRAM OVERVIEW
20
WORKING UP TO YOUR MAX
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
21
PROGRAM OVERVIEW
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.
EXAMPLE
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 completed
UPPER BODY SUPERSET
LOWER BODY GIANT SET
1A Push-ups
4 sets x 10 reps
No rest
1A Deadlifts
3 sets x 3-5 reps
No rest
1BInverted Rows
4 sets x 15-20 reps
120 sec rest
1B
KB Swings
3 sets x 15-20 swings
No rest
1C
Backward Sled Dragging
3 sets x 20 yards
120-180 sec rest
HOW TO PERFORM SUPERSETS
22
PROGRAM OVERVIEW
SPECIAL SEQUENCES
We incorporated our most effective supersets and giant sets into the SB911 Forever Strong
program to maximize the training effect and jack up the intensity of each and every workout.
HOW TO PERFORM
SPECIAL SEQUENCES
THESE SPECIAL SEQUENCES WE CHOSE HAVE BEEN TIME-TESTED &
PROVEN TO BUILD MUSCLE FAST:
DEFRANCO SHOULDER
SHOCKER (ORIGINAL)
DEFRANCO SHOULDER
SHOCKER 2.0
1A Front Raises (Thumbs Up)
8 reps
1A Iso-Dynamic Lateral Raises 1A Overcoming (or Yielding)
8 reps
Iso-Hold Rows
x 30 sec - 1 min hold
1B Cuban Press
8 reps
1B DB Rows
20 reps
1C L-Lateral Raise w/ Long
Lever Eccentric
1C DB Posterior Flyes
8 reps
20 reps
Volume: 2-3 sets
Volume: 2-3 sets
1B
Lateral Raises
8 reps
1C
DB Clean & Press
8 reps
Volume: 2-3 sets
DIESEL MASS
BACK ATTACK
23
PROGRAM OVERVIEW
MEDIAL DELT
MASSacre
DEFRANCO SHOULDER
SHOCKER 4.0
BADASS BICEP
BUILDER 2.0
1A Alternating ISO-Hold
Lateral Raises
7 reps
1A Seated Front Plate Raises
8-10 reps
1A 90-Degree Close Grip
Chin-up ISO-Hold
10-30 sec.
1B
1C
Seesaw Lateral Raises
7 reps
Lateral Raises
7 reps
1D Lateral Raise + Long Lever
Eccentric
7 reps
1E
Bottom-Half Lateral
Raises
7+ reps
1B
1C
Seated Plate Figure 8’s
8-10 reps
Seated Plate Bus Drivers
8-10 reps
1D Prone DB “Y” Raises
8-10 reps
1E
Prone DB “T” Raises
8-10 reps
1F
Prone DB Skiers
8-10 reps
1B
Incline DB 1.5-Rep Curls
10 reps
1C
DB Hammer Curls
10 reps
PROGRAM OVERVIEW
24
STOP-AND-GO 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
25
PROGRAM OVERVIEW
WEEKLY COMPETITIONS/CHALLENGES
In SB911 Forever Strong, we built weekly challenges into Phases 1-3 in order to push you each week
and give you something to shoot for in your training. 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 Forever Strong 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
WEEKS 7-9
Single-Arm DB
Floor Press
Push-up / T-Hold Combo
- Ascending Ladder
1 set x MAX REPS / each arm
with 30-40% of BW
1 set x max reps
Barbell Bench Press
1 set x AMRAP with BW on bar
*Perform 2 push-ups and superset with a
10-sec. isometric “T-hold.” Increase ladder,
add 2 reps to push-ups and and keep isohold the same.
Farmers Walks
CHALLENGE
1 set x 1 AFAP* in minute x 1
ALAP* ISO-Hold with 40-50%
of BW in each hand
*AFAP - As Far As Possible
Goblet Squats
with Releases
Bodyweight Reverse
Lunges
1 set x 10 reps with 40-50% of
BW, ISO-hold at bottom, 1 sec.
/ rep
1 set x AMRAP bodyweight
split squats / each leg, ISOhold at bottom, 1 sec. / rep
**AMRAP - As Many Reps As Possible
26
EXERCISE INDEX
SB911 EXERCISE VIDEO LIBRARY
ORIGINAL SB911
EXERCISE INDEX
CHEST
SHOULDERS
BENCH PRESS VARIATIONS
MILITARY PRESS VARIATIONS
• Dumbbell Side Press
• Bottoms-Up Kettlebell Military Press
• Modified Arnold Press
• Dumbbell Curl to Press
BARBELL BENCH PRESS VARIATIONS (WITH
TECHNICAL EXPLANATION)
• Narrow Grip Barbell Bench Press
• Barbell Bench Press with Chains
• Band-Resisted Barbell Bench Press
FLAT DUMBBELL BENCH PRESS VARIATIONS
• Flat Dumbbell Bench, palms in
• Flat, Alternating Dumbbell Bench
• Dumbbell Floor Press
PEC FLYE VARIATIONS
• Incline Dumbbell Flye with Internal Rotation
• Iso-Hold Dumbbell Flyes
PUSH-UP VARIATIONS
• Barbell Push-ups
• Off-set Med Ball Push-ups w/ Shoulder Touch
• Close Grip Med Ball “Squeeze” Push-ups
• Eccentric “Hands Up” Push-ups
• Wide-Grip Dumbbell Push-ups
PLYO PUSH-UP VARIATIONS
• Bench Plyo Push-ups (Beginners)
• 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)
SPECIAL
•
•
•
•
•
DeFranco Shoulder Shocker
DeFranco Shoulder Shocker 2.0
DeFranco Shoulder Shocker 3.0
Diesel MASS Back Attack
Stop-and-Go Farmers Walks
LATERAL RAISE VARIATIONS
• Iso-dynamic Lateral Raises
• Dead-Stop Lateral Raises
• Side-Lying Incline Lateral Raises
• L-Lateral Raise w/ Long Lever Eccentric
• Full Range Side Laterals
REAR DELT VARIATIONS
• Prone Incline Rear Delt Flyes (Arms Straight)
• Double-Banded Face Pull + External Rotation +
Y-Press
• Iso-Hold Rear Delt Bench Flyes
• Prone L-Flyes
TRAP / SHRUG VARIATIONS
• Dumbbell “Drag” Shrugs
• Snatch Grip Barbell Shrugs
• Dumbbell Cuban Press
• Single Arm Kettlebell Shrugs
ARMS
BICEP CURL VARIATIONS
• Zottman Curls
• Single Arm Barbell Curls
• Incline Dumbbell Curls - 21’s
TRICEP PUSHDOWNS / EXTENSION VARIATIONS
• Overhead Triceps Extensions w/ band
• Rolling Triceps Extensions
• Dumbbell Floor Triceps Extensions
• Floor Triceps Extensions with Plate
27
EXERCISE INDEX
SB911 EXERCISE VIDEO LIBRARY
ORIGINAL SB911
EXERCISE INDEX
(CONT’D)
LEGS
B AC K
BARBELL SQUAT VARIATIONS
PULL-UP / CHIN-UP VARIATIONS
• Chin-ups / Pull-ups (with Technique Explanation)
• Eccentric Chin-ups / Pull-ups
• Band-Assisted Chin-ups / Pull-ups
BARBELL SQUAT (WITH TECHNICAL EXPLANATION)
BARBELL BOX SQUAT (WITH TECHNICAL
EXPLANATION)
• Inertia Squat / Anderson Squat
DEADLIFT VARIATIONS
BARBELL DEADLIFT (WITH TECHNICAL EXPLANATION)
• Band-Resisted Deadlifts
• Sumo Deadlifts
PARTIAL RANGE DEADLIFT VARIATIONS
• Deadlifts from Mats (or Blocks)
• Rack Pulls
ROMANIAN DEADLIFT VARIATIONS
• Barbell RDL’s
• Dumbbell RDL’s with Band
HIP DOMINANT POSTERIOR CHAIN VARIATIONS
• Kettlebell Swings
• Eccentric Leg Curls w/ furniture sliders
• Hip Thrusts (Back on Bench)
• Hip Thrusts (Back on Bench/Feet Elevated)
UNILATERAL LOWER VARIATIONS
• Bulgarian Split Squats
• Goblet Reverse Lunges
• Step-ups w/ Knee Drive
VERTICAL PULL VARIATIONS
• Lat Pulldowns
• L-Sit Pull-ups w/ Rings
• L-Sit Pull-ups w/ Rings (Feet on Box/Bench)
HORIZONTAL ROW VARIATIONS
• Seated Cable Rows
• Bent-over Dumbbell Rows (Braced)
• Bent-over Dumbbell Rows
• Inverted Bodyweight Rows (Feet on Floor)
• Inverted Bodyweight Rows (Feet Elevated)
• Single Arm Inverted Ring Rows
• Single Arm Inverted Ring Rows (Feet Elevated)
• Face Pulls
• Face Pulls with External Rotations
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
28
EXERCISE INDEX
SB911 FOREVER STRONG
EXERCISE INDEX
CHEST
SHOULDERS
BENCH PRESS VARIATIONS
• Flat Barbell Bench
• Incline Barbell Bench
• Neutral Grip DB Bench
• Close-Grip Barbell Bench
• Floor Press
• ISO-Hold Flat DB Bench
• Landmine Press (Standing, Half-Kneeling, Tall
Kneeling, Split Stance)
OVERHEAD PRESS VARIATIONS
• DB Military Press
• Half-Kneeling Bottoms up KB Press
• Neutral Bar Press
• Chaos Press
• Handstand ISO-Holds
• Handstand Push-ups
PARTIAL RANGE BARBELL BENCH
• Foam Roller Press
• Board Press
• Pin Press
• Floor Press
• Single-Arm DB Floor Press
• Hover Bench (Pause)
PUSH-UP VARIATIONS
• Regular Push-ups
• Diamond Push-ups
• Pec Popping Push-ups
• Push-ups on Dumbbells
• See Saw Push-ups
• Shoulder Touch Push-ups
• Push-up EQI’s
• Swiss Bar Squeezes
MEDIAL DELT / LATERAL RAISES
• Lateral Raises
• ISO-Hold Alternating Lateral Raises
• Bench Facing Scaption Raises
• Cage Supported Leaning Single-Arm Lateral Raises
• Short Lever Lateral Raises
• Medial Delt MASSacre
SHRUG VARIATIONS
• Dumbbell Shrugs
• Snatch Grip Barbell Shrugs
• Single-Arm Suitcase Shrugs with Barbell
• Old School DB Shrugs
• 45-Deg Prone Shrugs
29
EXERCISE INDEX
SB911 FOREVER STRONG
EXERCISE INDEX (CONT’D)
B AC K
ARMS
HORIZONTAL PULL
• Chest Supported Incline DB Rows
• Single-Arm DB Rows
• Bodyweight Inverted Rows
• Landmine T-Bar Rows
• Seated Cable Rows
• ISO-Hold Dizenzo Rows
TRICEP PUSH DOWN VARIATIONS
• Band Tricep Push Downs
• Band Tricep Push Downs (One Band Each Hand)
• Double Mini-Band Tricep Kick Backs
• Cable Push Downs
• Pistol Push Downs
VERTICAL PULL
• Lat Pull Downs
• Chin-ups / Pull-ups
• Weighted Chin-ups
• Band-Resisted Chin-ups
• Banded Pull Downs with Dowel
• Straight Arm Pull Downs
• DB Pull Overs
• One-Arm Dumbbell Shrugs
FACE PULL VARIATIONS
• Face Pulls
• Face Pulls with External Rotation
• Face Pull with External Rotation with Y Press
• Gripless Face Pulls
• Band on Cable Face Pulls
• Blackburns
• Band Pull Aparts (BPA’s)
REAR DELT VARIATIONS
• Posterior “T”’s
• Posterior “V”’s
• Posterior “Y”’s
• Scarecrows
• Blackburns
• Band Pull Aparts (BPA’s)
• Posterior Flyes (Thumbs Facing)
• (Jordan) Shallow Rear Delt Flyes
BICEP CURL VARIATIONS
• Barbell Bicep Curls
• Waiter’s / Palm Up Curls
• Crush Grip Concentration Curls
• Plate Curls
• Incline DB Curl (with Stretch)
• Hammer Curls
• Bicep 21’s
• Zottman Curls
• Palm up Curls
30
EXERCISE INDEX
SB911 FOREVER STRONG
EXERCISE INDEX (CONT’D)
LOW E R B O DY
CORE
BARBELL SQUAT VARIATIONS
• Barbell Squat
• Barbell Box Squat
• Inertia Squat / Anderson Squats
• Front Squat
• SSB Squat
CORE VARIATIONS
• Yoga block rolls
• Front Planks
• Side Planks
• Audinwood Planks
• Planche Planks
• Birddog / Braced
• Swiss Ball Deadbugs
• McGill Curl-ups
• Anti-Rotation Alphabets
• Farmer’s Walks
SQUAT VARIATIONS
• Goblet Squats
• Landmine Squats
• Goblet Squats to Box
• Spanish Squats
• Barbell Squat to Box (ORIGINAL)
• Straddle Squats
DEADLIFTS VARIATIONS
• Deadlifts
• Trap Bar Deadlifts
• Banded Deadlifts
• Sumo Deadlifts
• Partial Range Deadlifts
POSTERIOR CHAIN VARIATIONS
• Dumbbell RDL’s / Barbell RDL’s
• Hip Thrusts (Barbell, DB, chain, band)
• Back Raises or 45-Deg Back Raise
• Hand Supported Single-leg RDL’s
• Reverse Hyper (stability ball, back of GHR)
• Kneeling Squat
• X-Band Lateral Walks
• Seated Leg Curls with Band
• Hip Thrust Hold “Knee Flares”
• Goblet Squat and Release
• Prowler Push and HASD
UNILATERAL LOWER BODY VARIATIONS
• Bulgarian Split Squats
• Reverse Lunges
• Step-ups
• Step-ups with Eccentric Lowering
• Skater Squats
• Split Squats
• Pause DB Bulgarian Split Squats
• Eccentric Goblet Split Squats
• Band-Resisted TKE’s
• Cossack Squats
• Hand Supported Single-leg RDL’s
• Single-Leg Glute Bridges
• Weighted Single-Leg Calve Stretch
CHALLENGES
•
•
•
•
•
•
Single-Arm DB Floor Press
Farmer’s Walks
Push-up / T-Hold Combo (Ladder)
Goblet Squat and Release
Barbell Bench Press
Bodyweight Reverse Lunges
SB911 FOREVER STRONG 11-WEEK PROGRAM
31
SB911 FOREVER STRONG
11-Week Program
Hip Extension / Posterior Chain
Variation: 3 sets x 8-12 reps
Squat Variation:
Perform 1-2 warm-up sets, then work
up to 3 sets of a heavy 5-7 reps or
moderate 8-12 reps, followed by 2
drop-sets. After the last set, rest 180
sec., then perform:
Drop-set #1: After you complete your
heaviest set, drop weight by 10% and perform
another set of AMRAP. Rest 120-180 sec., then
perform the following:
Drop-set #2: Drop weight used in Dropset #1
by 10% and perform another set of AMRAP.
3
4
4
Specialty Bars for Bench Press |
Bamboo bar, neutral/football bar,
strongman axle, Buffalo bar, log press.
Joint-Friendly Bench Press
Variations | Push-ups (with weight
vest), dumbbell bench press, incline
dumbbell bench press, bench press
to foam roller, supine landmine press,
specialty bar bench press.
Drop-set #1: After you complete your heaviest
set, drop weight by 10% and perform another
set of AMRAP. Rest 120-180 sec., then perform
the following:
Drop-set #2: Drop weight used in Dropset #1
by 10% and perform another set of AMRAP.
Barbell Bench Variation:
Perform 1-2 warm-up sets, then 3
work sets of 5-7 reps, followed by 2
drop-sets. After last heavy set, rest
180 sec., then perform the following:
3A Bicep Curl Variation:
3 sets x 10 reps
3B Tricep Pushdown Variation:
3 sets x 20 reps
Specialty Bars for Squats | Safety
squat bar (SSB), buffalo bar, giant
camber bar, belt squats, front squats
with SSB.
Joint-Friendly Hip Extension
Variations | Barbell hip thrusts,
dumbbell RDL’s, reverse hypers, 45
deg. back raises.
Joint-Friendly Unilateral Lower
Variations | Lunge variations, stepup variations, split stance variations,
single-leg hip thrust variations, step
down variations.
Joint-Friendly Squat Variations |
Goblet squats, goblet squats to box,
box squats, landmine squats.
Unilateral Lower Variation:
3 sets* x 8-10 reps / leg
*If performing a sled dragging variation, go
for 20-30 yards each set.
2
2A Lateral Raise Variation:
3 sets x 10-12 reps
2B Shrug Variation:
3 sets x 30 sec. max reps
1B
1C
RKC Plank: 3 sets x 5-8 reps*
*1 rep = 5-10 sec. max tension, followed by 5
sec. ‘‘relaxed’’ (while remaining in the plank
position)
Side Plank: 3 sets x 15-20 sec. / side
Frog Pumps: 3 sets x 20 reps
1A
1A
1B
MAX-EFFORT LOWER BODY
MAX-EFFORT UPPER BODY
Horizontal Pull Variation:
4 sets x 10-12 reps
ISO-Hold YWT’s or Dizenzo Row
4 sets x 10-20 sec. each position
DAY 2
DAY 1
Eccentric Incline DB Bench Press:
6 sec. lowering / rep
*Sets listed below are the WORK SETS. You
may need to perform 1-2 warm-up sets
beforehand.
Week 1: 3 sets x 7 reps
Week 2: 3 sets x 6 reps (Increase
weight from Week 1)
Week 3: 3 sets x 5 reps (Increase
weight from Week 2)
Medial Delt or Trap Variation:
3-4 sets x 8-12 reps
5A Empty Barbell Curls: 100 total reps*
5B Band or Cable Tricep Pushdown
Variation: 100 total reps*
*Perform all reps with a controlled tempo.
Try to complete the 100 total reps (for each
exercise) in 4 supersets or less, resting as
short as possible between attempts.
4
3A Vertical Pull Variation:
3-4 sets x 8-12 reps
3B Rear Delt Variation:
3-4 sets x 10-15 reps
SB911 UPPER BODY CHALLENGE
2
Single-Arm DB Floor Press:
1 set x MAX REPS / each arm
*Dependent on your strength levels, utilize
30-40% of your BW. Example: 200 lb.
bodyweight = 200 x 0.3 = 60 lb. dumbbell
1
ECCENTRIC UPPER BODY
DAY 3
| WEEKS 1-3
SB911 LOWER BODY CHALLENGE
5
Farmers Walks*: 1 set with 40-50%
of your BW in each hand.
*Perform farmers walks walking back and
forth in the area that you have at your gym
for 1 minute total time. Then stand and hold
dumbbells ALAP (As Long As Possible).
Anti-Rotation Alphabets w/ Band:
2 sets each side
Cossack Squats*:
2 sets x 8-10 reps / side
*If needed, hold floor or bench in front of you
or use band assistance.
3
4
Barbell Hip Thrusts (Upper Back on
Bench) or Back Extensions*:
3-4 sets x 6-10 reps
*Back Extensions – hold weight plate or
dumbbell at chest to add weight
Eccentric Dumbbell Bulgarian Split
Squats: 6 sec. lowering / rep
*Sets listed below are the WORK SETS. You
may need to perform 1-3 warm-up sets
beforehand.
Week 1: 3 sets x 7 reps / leg
Week 2: 3 sets x 6 reps / leg
(Increase weight from Week 1)
Week 3: 3 sets x 5 reps / leg
(Increase weight from Week 2)
2
1
ECCENTRIC LOWER BODY
DAY 4
MAX-EFFORT | ECCENTRIC FOCUS
STRENGTH PHASE
Go through circuit 2X
Prone Plate or DB Row ISO-Hold x
30 sec.
Prone DB Rows x 20 reps
Prone DB Rear Delt Flyes x 20 reps
*Perform this circuit (face down) on an incline
bench.
Partial Range Barbell
Bench Press Variation:
Perform 2-3 warm-up sets then 4
work sets of 4-6 reps, progressively
increasing the weight each set.
Shoulder-Touch Push-ups*:
2 x AMRAP each arm
*Advanced lifters can place their working arm
on a med ball (as opposed to the floor)
Triceps or Bicep Variation (choice):
3-4 sets x 8-15 reps
3
4
5
2E
2B
2C
2D
2A
Go through circuit 2X
Alternating ISO-Hold Lateral Raises x
7 reps
Seesaw Lateral Raises x 7 reps
Lateral Raises x 7 reps
L-Lateral Raise + Long Lever
Eccentric x 7 reps
Bottom-Half Lateral Raises x 7+ reps
MEDIAL DELT MASSACRE:
1B
1C
1A
Straight Bar Deadlifts from mats
OR Trap Bar DL:
Perform 2-3 warm-up sets then 4
work sets of 4-6 reps, progressively
increasing the weight each set.
Unilateral Lower variation:
3-4 sets x 8-10 reps / leg
*If performing a sled dragging variation, go
for 20-30 yards each set.
Floor Circuit: Go through 3X
4A Blackburns (upper back) x 10 reps
4B Hip Thrust Hold “Knee Flares”
(band around thighs) x 25-50 reps
4C McGill Curl-ups x 10 reps / side
3
2
1B
1C
Band Pull-Aparts:
3 sets x 15-20 reps
NOTE: If you’d like to get more volume in, rest
2-3 minutes after your set is completed and
then perform a second set of the ‘’Push-up /
T-Hold Challenge."
SB911 UPPER BODY CHALLENGE
4
Push-up / T-Hold Combo Ascending Ladder*:
1 set x MAX REPS
Bicep Curl 21’s (2.0): 3 sets*
3A Zottman Curls x 7 reps
3B Palms Up Curls x 7 reps
3C Hammer Curls x 7 reps
*Perform all 3 exercises (back-to-back)
without rest. Use the same pair of dumbbells
for all 3 exercises.
2A Lat Pulldown Variation:
3-4 sets x 8 - 12 reps
2B Overhead Press Variation*:
3-4 sets x 8 -12 reps
*Recommended variations | landmine press
variations, neutral bar press, chaos overhead
press, seated dumbbell press.
1B
ISO-Hold Flat DB Bench Press:
3 sec. pause in bottom position of
each repetition
*Sets listed below are the WORK SETS. You
may need to perform 1-2 warm-up sets
beforehand.
Week 1: 3 sets x 7 reps
Week 2: 3 sets x 6 reps
(Increase weight from Week 1)
Week 3: 3 sets x 5 reps
(Increase weight from Week 2)
1A
1A
X-Band Lateral Walks:
3 sets x 10 steps left, 10 steps right
Banded TKE’s: 3 sets x 15 reps / leg
Seated Leg Curls w/ Band:
3 sets x 20 reps
MAX-EFFORT LOWER BODY
MAX-EFFORT UPPER BODY
DIESEL MASS BACK ATTACK *
ISOMETRIC UPPER BODY
DAY 2
DAY 1
DAY 3
| WEEKS 4-6
ISO-Hold Dumbbell
Bulgarian Split Squats:
3 sec. pause in bottom position of
each repetition
*Sets listed below are the WORK SETS. You
may need to perform 1-2 warm-up sets
beforehand.
Week 1: 3 sets x 6 reps
Week 2: 3 sets x 5 reps (Increase
weight from Week 1)
Week 3: 3 sets x 4 reps (Increase
weight from Week 2)
4
Ab or Core Variation:
2-3 sets x 20 reps*
*If performing plank variation, 2-3 sets x 5
reps x 5-10 sec. max tension, followed by 5
sec. ‘‘relaxed’’ (while remaining in the plank
position)
SB911 LOWER BODY CHALLENGE
3
Goblet Squats with Release:
2 sets x 8-12 reps, after last set, rest
30 sec., then perform 1 set x 10 reps
with 40-50% of BW, hold bottom
position for 1 sec. for each repetition
2A Posterior Chain Variation:
3-4 sets x 6 - 10 reps
2B Horizontal Row Variation:
3-4 sets x 12 - 15 reps
1
ISOMETRIC LOWER BODY
DAY 4
MAX-EFFORT | ISOMETRIC FOCUS
MASS PHASE
1
1
Push-up or Dip Variation*:
3 sets x 8 - 15 reps
*With extra weight if possible
5A Horizontal Row Variation:
3 sets x 8-12 reps
5B Face Pull variation:
3 sets x 15-20 reps
4A
4B
4C
4D
4E
4F
2 sets
Seated Front Plate Raises x 8-10 reps
Seated Plate Figure 8’s x 8-10 reps
Seated Plate Bus Drivers x 8-10 reps
Prone DB “Y” Raises x 8-10 reps
Prone DB “T” Raises x 8-10 reps
Prone DB Skiers x 8-10 reps
DEFRANCO SHOULDER
SHOCKER 4.0
3
Example: If you weigh 200lbs, you will bench
press a total of 200lbs (weight plates + weight
of barbell = 200lbs) as many times as you can.
SB911 UPPER BODY CHALLENGE
2
Bodyweight Barbell Bench Press:
1 sets x AMRAP
After you complete your heaviest set
of 1), rest 180 sec., then perform a
max rep set with your bodyweight on
the bar for max reps.
Posterior Chain Variation:
3 sets of 8-15 reps
5
Ab or Core variation:
2-3 sets x 20 reps*
*If performing plank variation, 2-3 sets x 5
reps x 5-10 sec. max tension, followed by 5
sec. "relaxed" (while remaining in the plank
position)
2 sets
4A 90-Degree Close Grip Chin-up ISOHold x 10-30 sec.
4B Incline DB 1.5-Rep Curls x 10 reps
4C DB Hammer Curls x 10 reps
BADASS BICEP
BUILDER 2.0
3
SB911 LOWER BODY CHALLENGE
2
Unilateral Loaded
DB Reverse Lunge*:
2 sets x 8 reps / leg, 1 set x AMRAP
Set 1: 20% of bodyweight dumbbell
weight x 8 reps / leg
Set 2: 30% of bodyweight dumbbell
weight x 8 reps / leg
Set 3: 40% of bodyweight
for dumbbell x AMRAP / leg
(Challenge)
*Hold dumbbell in same side hand of the
trail leg.
Barbell Squat or Deadlift Variation:
Perform 3-4 warm-up sets then 3
work sets of 3-5 reps, increase the
weight each set.
MAX-EFFORT LOWER BODY
MAX-EFFORT UPPER BODY
Barbell Bench Press Variation:
Perform 3-4 warm-up sets then 3
work sets of 3-5 reps, increase the
weight each set.
DAY 2
DAY 1
| WEEKS 7-9
Weighted Chin-ups:
3 sets x 3-5 reps*, 1 set x Max Reps
(Bodyweight only)
*Add weight with a weight vest, chains,
bands, or dumbbells
2
4
Tricep Pushdown variation:
100 total reps*
*Perform AMRAP before resting. Focus on
good quality repetitions and keep rest
periods as short as possible.
THE PUNISHER
3A Push-up EQI at 90 deg. Arm Angle:
3 sets x ALAP
3B Swiss Ball Squeezes:
3 sets x 20-30 sec.
3C Rear Delt Variation:
3 sets x 100 total reps* (35, 35, 30)
*Perform AMRAP before resting. Focus on
good quality repetitions and keep rest
periods as short as possible.
Dynamic Upper Body
Power Exercise
*Choose either a plyometric push-ups
variation (5-8 sets of 3-5 reps) or a medicine
ball throw variation (5-15 lb. med. Ball weight)
x 10-15 total throws for distance
Standing Box Jumps
Week 1: 70% of Max Box Jump Height
x 4 sets x 5 reps
Week 2: 80% of Max Box Jump Height
x 5 sets x 4 reps
Week 3: 90% of Max Box Jump Height
x 6 reps x 3 reps*
*If you want to test above 90%, attempt on your
5th and 6th sets.
HASD’s or Prowler Push:
4-5 sets x 20-30 yards*
*If you do not have a sled or prowler, push a
weight plate smooth side down on the ground
or perform the "alternative" variation below:
PICK 3 | Ground Based High Rep Ab
Circuit: 3 sets x 20 reps / exercise*
Pick your favorite 3 ab exercises and
perform a fast-paced circuit with
minimal rest between exercises.
High Rep Ab Circuit Example:
1. Flutter kicks x 20 reps
2. Oblique Crunches x 20 reps / side
3. Bicycles x 20 reps
Repeat 3X
4
ALTERNATIVE
3
Forward / Backward, Stop-and-Go
Farmers Walks: 3 sets
*One rep = walk 5-10 yards, stop, and then walk
5-10 yards backwards to the starting position.
Perform 3-5 reps each set.
3
2A Step-ups with Slow Eccentric
Lowering: 3-4 sets x 6 reps / leg
2B Single-Leg RDL Variation*:
3-4 sets x 6 reps / leg
*Hold power cage if needed for greater control
and stability. 2A) and 2B) are done for ONE leg
first before repeating on opposite leg.
1
DYNAMIC EFFORT
LOWER BODY
DYNAMIC EFFORT
UPPER BODY
1
DAY 4
DAY 3
MAX-EFFORT | DYNAMIC EFFORT FOCUS
POWER PHASE
Please note, while you will
feel ready-to-go at the end
of these workouts, make
sure you leave the gym.
Don’t keep pushing and
drive yourself deeper into a
state of recovery. Get in and
get out so that you’re ready
to test at your maximum
potential in Week 11!
You will be performing three
different workouts focusing
on upper body, lower body,
and full body recovery.
Each training session will be
quick and efficient and will
leave you feeling amazing
when you leave the gym.
In the SB911 deload week, the
goal will be to recover from
the last brutal 9 weeks of
training and to help prepare
you next week’s PR attempt.
To optimize your deload
week, and to ensure that
you’re still getting a training
effect in Week 10, we’ve
lowered the intensity (load)
and volume (sets x reps)
for each training session.
OVERVIEW
SB911
DELOAD WEEK
4
Tricep Pushdown variation: 3 x 20 reps
2 sets
3A 90-Degree Close Grip Chin-up ISOHold x 10-30 sec.
3B Incline DB 1.5-Rep Curls x 10 reps
3C DB Hammer Curls x 10 reps
BADASS BICEPS BUILDER 2.0
2 sets
2A DB Front Raise (thumbs up) x 8 reps
2B Lateral Raises x 8 reps
2C DB Clean & Press x 8 reps
DEFRANCO SHOULDER
SHOCKER (ORIGINAL)
1B
Palms-In (Neutral Grip)
DB Bench Press:
3 sets x 10 reps @ 60-70% effort
Band Pull-Aparts:
3 sets x 20 reps
3A Goblet Cossack Squats:
3 sets x 5-8 reps / way
3B Seated Leg Curls w/ Band:
3 sets x 10-15 reps
2A Weighted Single-Leg Calf Stretch*:
3 sets x 30-60 sec. / leg
*Hold a 30-40 lbs. dumbbell in the same side
hand of the calf you’re stretching.
2B Goblet “Spanish Squats”:
3 sets x 10-12 reps
2C Band Pull-Aparts (BPA’s):
3 sets x 20 reps
CORE Circuit: 2 sets
1A Front Plank x 20 sec.
1B Side Plank x 20 sec. / side
1C Single-Leg Glute Bridge (lying on
floor) x 10 reps / leg
LOWER BODY RECOVERY
UPPER BODY RECOVERY
1A
DAY 2
DAY 1
| WEEK 10
Barbell Push-ups: 3 sets x 20 reps
Bulgarian Split Squats (w/ front foot
elevated for added ROM):
3 sets x 5 reps / leg
Band Pull-Aparts (BPA’s):
3 sets x 10 reps
Band Dislocates:
3 sets x 5 reps
3A Single-Arm Shrug Variation:
3 sets x 10 reps / side
3B Concentration Curls:
3 sets x 10 reps / arm
3C Band Tricep Pushdowns:
3 sets x 20 reps (light to moderate
band tension)
2A Dumbbell RDL’s: 3 sets x 8 reps
2B Horizontal Row variation:
3 sets x 12 reps
1D
1C
1A
1B
FULL BODY RECOVERY
DAY 3
RECOVERY PHASE
DELOAD PHASE
Please note, the first training
session of the week will be
a neural primer to prepare
you for the upper and lower
body testing workouts.
For this reason, we are
providing two of our best
upper and lower body warmups for the upper and lower
body testing days to ensure
you are ready-to-go when
you get under the barbell.
To get ready for a big lift,
it is critical that you warmup thoroughly and prepare
your mind and body for the
technique, positions, range
of motion, and bracing you’ll
need to perform at your
best for the barbell lifts
and performance tests.
The goal of the SB911
Forever Strong testing
week is to smash old PR’s
in the gym and to see how
you’ve improved on the
athletic performance tests
throughout the course of
the program. This is the
week where you go for it!
OVERVIEW
TESTING WEEK
Perform the following comprehensive warm-up
prior to your upper body testing:
Perform the following circuit for 4-6 rounds:
1A Med Ball Slams
3 reps
1B Bench Plyo Push-ups
4 reps
1C Box (or Over Bench) Jumps
5 jumps
. Rest 10-20 seconds between each exercise
. Rest for 5 deep breaths (approx. 3 sec. inhale
and 5 sec. exhale) between each round
. Box height should be at approximately 50-60%
of your max box jump
4
3
Your Favorite Hip Mobility Drill
3-5 min
Your Favorite Shoulder
Mobility Drill
3-5 min
2A Band Pull Aparts (BPA’s)
3 sets x 20 reps
2B Ab or Core Training Variation*
3 sets x 10-20 reps
*If performing plank variation, 2-3 sets x 5
reps x 5-10 sec. max tension, followed by 5
sec. "relaxed" (while remaining in the plank
position)
FINISHER
UPPER BODY TESTING
FULL BODY NEURAL PRIMER
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
5
Rotator Cuff Series - Iso-Holds
- Y,W,T,I x 15 sec hold each
6
Rotator Cuff Y into Blackburns
x 10 reps
7
Push-ups x 10 reps
8
Overhand Band Pull Aparts into
Dislocates x 10 reps
9
Underhand Band Pull Aparts into
Dislocates x 10 reps
10 Band Resisted External Rotations
x 10 reps each arm
11 Med Ball Slams to Partner
x 2-3 minutes
12 Med Ball Chest Passes to Partner
x 2-3 minutes
SB911 UPPER BODY
WARM-UP
DAY 2
DAY 1
| WEEK 11
Bench Press or Military Press Testing
Set 1: Barbell Only x 20 reps
Set 2: 25% of 1RM x 6 reps
Set 3: 50% of 1RM x 4 reps
Set 4: 70% of 1RM x 2 reps
Set 5: 90% of 1RM x 1 rep
Set 6: Attempt new MAX
*We suggest going for a 5-10 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 percentages based on your
original 3-5RM weights.
Set 1: 3 reps x 50% target of 3RM weight
Set 2: 3 reps x 75% target of 3RM weight
Set 3: 3 reps x MAX Weight
Perform the following circuit 2X
1A Lat Pull Down Variation, 8-10 reps
1B Face Pull Variation, 8-10 reps
1C Eccentric Only Pull-up, 1 rep (10 sec. lowering)
After the above circuit, work up to your heaviest
3RM on chin-ups
PERFORMANCE TEST #2: 3RM CHIN-UP
Set 1: AMRAP x bodyweight on the barbell
After ME upper body testing, lower weight
on the bar to your bodyweight (total straight
weight = weight plates + weight of barbell).
PERFORMANCE TEST #1:
BW BENCH PRESS FOR REPS
1
STRENGTH TEST: ME BENCH
PRESS OR ME MILITARY PRESS
Strength Test: ME Bench Press or ME Military
Press
Performance Test #1: BW Bench Press for Reps
Performance Test #2: 3RM Chin-up
ORDER OF TESTING
TESTING PHASE
PERFORMANCE TEST #1:
BOX JUMP FOR HEIGHT
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 - 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
Set 1: 8 reps each leg x bodyweight only
Set 2: 8 reps each leg x 20% BW in each hand
Set 3: AMRAP x 40% BW in each hand
PERFORMANCE TEST #2:
BULGARIAN SPLIT SQUAT WITH 40%
OF BW FOR MAX REPS
1
Squat or Deadlift Testing
Set 1: Barbell Only x 20 reps
Set 2: 25% of 1RM x 6 reps
Set 3: 50% of 1RM x 4 reps
Set 4: 70% of 1RM x 2 reps
Set 5: 90% of 1RM x 1 rep
Set 6: 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 percentages based on your original 3-5RM weights.
Please note, the lower body strength test is performed
after Performance Test #1 because box jumps will help
potentiate your greatest potential for your max effort
squat or deadlift attempts.
STRENGTH TEST:
ME SQUAT OR ME DEADLIFT
Set 1: 5 jumps at 50% target box height
Set 2: 3 jumps at 75% target box height
Set 3: 3 jump attempts at goal MAX Height
Performance Test #1: Box Jump for Height
Strength Test: ME Squat or ME Deadlift
Performance Test #2: Bulgarian Split Squat with 40% of
BW (in each hand) for Max Reps
Perform the following comprehensive warm-up
prior to your lower body testing:
SB911 LOWER BODY
WARM-UP
ORDER OF TESTING
LOWER BODY WARMUP
DAY 3
TESTING PHASE
| WEEK 11
DAY:
DAY:
GOAL:
DAY:
DAY:
| WEEK(S):
SB911 FOREVER STRONG 11-WEEK SAMPLE PROGRAM
39
SAMPLE
SB911 FOREVER STRONG
11-Week Program
Rear Foot Elevated Split Squats:
3 sets* x 8-10 reps / leg
*If performing a sled dragging variation, go
for 20-30 yards each set.
45-Degree Back Raises: 3 sets x
8-12 reps
SSB Box Squats:
Perform 1-2 warm-up sets, then 3
work sets of 5-7 reps, followed by 2
drop-sets. After last heavy set, rest
180 sec., then perform the following:
2
3
4
4
Specialty Bars for Bench Press |
Bamboo bar, neutral/football bar,
strongman axle, Buffalo bar, log press.
Joint-Friendly Squat Variations |
Goblet squats, goblet squats to box,
box squats, landmine squats.
Joint-Friendly Bench Press
Variations | Push-ups (with weight
vest), dumbbell bench press, incline
dumbbell bench press, bench press
to foam roller, supine landmine press,
specialty bar bench press.
Specialty Bars for Squats | Safety
squat bar (SSB), buffalo bar, giant
camber bar, belt squats, front squats
with SSB.
Joint-Friendly Hip Extension
Variations | Barbell hip thrusts,
dumbbell RDL’s, reverse hypers, 45
deg. back raises.
Joint-Friendly Unilateral Lower
Variations | Lunge variations, stepup variations, split stance variations,
single-leg hip thrust variations, step
down variations.
Drop-set #1: After you complete your
heaviest set, drop weight by 10% and perform
another set of AMRAP. Rest 120-180 sec., then
perform the following:
Drop-set #2: Drop weight used in Dropset #1
by 10% and perform another set of AMRAP.
Drop-set #1: After you complete your heaviest
set, drop weight by 10% and perform another
set of AMRAP. Rest 120-180 sec., then perform
the following:
Drop-set #2: Drop weight used in Dropset #1
by 10% and perform another set of AMRAP.
Barbell Bench Press:
Perform 1-2 warm-up sets, then 3
work sets of 5-7 reps, followed by 2
drop-sets. After last heavy set, rest
180 sec., then perform the following:
3A EZ Bar Preacher Curls:
3 sets x 10 reps
3B Thick Rope Tricep Push Downs:
3 sets x 20 reps
2A Low Cable Laterals:
3 sets x 10-12 reps
2B Dumbbell Shrugs:
3 sets x 30 sec. max reps
1B
1C
RKC Plank: 3 sets x 5-8 reps*
*1 rep = 5-10 sec. max tension, followed by 5
sec. ‘‘relaxed’’ (while remaining in the plank
position)
Side Plank: 3 sets x 15-20 sec. / side
Frog Pumps: 3 sets x 20 reps
1A
1A
1B
MAX-EFFORT LOWER BODY
MAX-EFFORT UPPER BODY
Seated Cable Rows:
4 sets x 10-12 reps
ISO-Hold YWT’s:
4 sets x 10-20 sec. each position
DAY 2
DAY 1
Barbell Shrugs:
3-4 sets x 8-12 reps
5A Empty Barbell Curls: 100 total reps*
5B Band Pushdowns: 100 total reps*
*Perform all reps with a controlled tempo.
Try to complete the 100 total reps (for each
exercise) in 4 supersets or less, resting as
short as possible between attempts.
4
SB911 LOWER BODY CHALLENGE
5
Farmers Walks*: 1 set with 40-50%
of your BW in each hand.
*Perform farmers walks walking back and
forth in the area that you have at your gym
for 1 minute total time. Then stand and hold
dumbbells ALAP (As Long As Possible).
Anti-Rotation Alphabets w/ Band:
2 sets each side
4
3A Wide-Grip Lat Pull Downs:
3-4 sets x 8-12 reps
3B Prone Posterior Dumbbell Flyes:
3-4 sets x 10-15 reps
Barbell Hip Thrusts*:
3-4 sets x 6-10 reps
*Back Extensions – hold weight plate or
dumbbell at chest to add weight
Eccentric Dumbbell Bulgarian Split
Squats: 6 sec. lowering / rep
*Sets listed below are the WORK SETS. You
may need to perform 1-3 warm-up sets
beforehand.
Week 1: 3 sets x 7 reps / leg
Week 2: 3 sets x 6 reps / leg
(Increase weight from Week 1)
Week 3: 3 sets x 5 reps / leg
(Increase weight from Week 2)
Goblet Cossack Squats*:
2 sets x 8-10 reps / side
*If needed, hold floor or bench in front of you
or use band assistance.
2
1
3
Eccentric Incline DB Bench Press:
6 sec. lowering / rep
*Sets listed below are the WORK SETS. You
may need to perform 1-2 warm-up sets
beforehand.
Week 1: 3 sets x 7 reps
Week 2: 3 sets x 6 reps (Increase
weight from Week 1)
Week 3: 3 sets x 5 reps (Increase
weight from Week 2)
ECCENTRIC LOWER BODY
DAY 4
SB911 UPPER BODY CHALLENGE
2
Single-Arm DB Floor Press:
1 set x MAX REPS / each arm
*Dependent on your strength levels,
utilize 30-40% of your BW Example: 200 lb.
bodyweight = 200 x 0.3 = 60 lb. dumbbell
1
ECCENTRIC UPPER BODY
DAY 3
| WEEKS 1-3
MAX-EFFORT | ECCENTRIC FOCUS
STRENGTH PHASE
Go through circuit 2X
Prone Plate or DB Row ISO-Hold x
30 sec.
Prone DB Rows x 20 reps
Prone DB Rear Delt Flyes x 20 reps
*Perform this circuit (face down) on an incline
bench.
Barbell Bench Press to Foam Roller:
Perform 2-3 warm-up sets then 4
work sets of 4-6 reps, progressively
increasing the weight each set.
Shoulder-Touch Push-ups*:
2 x AMRAP each arm
*Advanced lifters can place their working arm
on a med ball (as opposed to the floor)
Seated Alternating Dumbbell Curls:
3-4 sets x 8-15 reps
3
4
5
Go through circuit 2X
2A Alternating ISO-Hold Lateral Raises x
7 reps
2B Seesaw Lateral Raises x 7 reps
2C Lateral Raises x 7 reps
2D L-Lateral Raise + Long Lever
Eccentric x 7 reps
2E Bottom-Half Lateral Raises x 7+ reps
MEDIAL DELT MASSACRE:
1B
1C
1A
Trap Bar Deadlifts:
Perform 2-3 warm-up sets then 4
work sets of 4-6 reps, progressively
increasing the weight each set.
Split Squats with Front Foot
Elevated:
3-4 sets x 8-10 reps / leg
*If performing a sled dragging variation, go
for 20-30 yards each set.
Floor Circuit: Go through 3X
3A Blackburns (upper back) x 10 reps
3B Hip Thrust Hold “Knee Flares”
(band around thighs) x 25-50 reps
3C McGill Curl-ups x 10 reps / side
3
2
1B
1C
Band Pull-Aparts:
3 sets x 15-20 reps
NOTE: If you’d like to get more volume in, rest
2-3 minutes after your set is completed and
then perform a second set of the ‘’Push-up /
T-Hold Challenge."
SB911 UPPER BODY CHALLENGE
4
Push-up / T-Hold Combo Ascending Ladder*:
1 set x MAX REPS
Bicep Curl 21’s (2.0): 3 sets*
3A Zottman Curls x 7 reps
3B Palms Up Curls x 7 reps
3C Hammer Curls x 7 reps
*Perform all 3 exercises (back-to-back)
without rest. Use the same pair of dumbbells
for all 3 exercises.
2A Narrow Grip Lat Pull Downs:
3-4 sets x 8 - 12 reps
2B Seated Dumbbell Military Press:
3-4 sets x 8 -12 reps
*Recommended variations | landmine press
variations, neutral bar press, chaos overhead
press, seated dumbbell press.
1B
ISO-Hold Flat DB Bench Press:
3 sec. pause in bottom position of
each repetition
*Sets listed below are the WORK SETS. You
may need to perform 1-2 warm-up sets
beforehand.
Week 1: 3 sets x 7 reps
Week 2: 3 sets x 6 reps
(Increase weight from Week 1)
Week 3: 3 sets x 5 reps
(Increase weight from Week 2)
1A
1A
X-Band Lateral Walks:
3 sets x 10 steps left, 10 steps right
Banded TKE’s: 3 sets x 15 reps / leg
Seated Leg Curls w/ Band:
3 sets x 20 reps
MAX-EFFORT LOWER BODY
MAX-EFFORT UPPER BODY
DIESEL MASS BACK ATTACK *
ISOMETRIC UPPER BODY
DAY 2
DAY 1
DAY 3
| WEEKS 4-6
ISO-Hold Dumbbell
Bulgarian Split Squats:
3 sec. pause in bottom position of
each repetition
*Sets listed below are the WORK SETS. You
may need to perform 1-2 warm-up sets
beforehand.
Week 1: 3 sets x 6 reps
Week 2: 3 sets x 5 reps (Increase
weight from Week 1)
Week 3: 3 sets x 4 reps (Increase
weight from Week 2)
4
Front Planks with Forceful Exhales:
2-3 sets x 5 reps x 5-10 sec. max
tension, followed by 5 sec. “relaxed”
(while remaining in the plank
position)
SB911 LOWER BODY CHALLENGE
3
Goblet Squats with Release:
2 sets x 8-12 reps, after last set, rest
30 sec., then perform 1 set x 10 reps
with 40-50% of BW, hold bottom
position for 1 sec. for each repetition
2A Dumbbell RDL’s:
3-4 sets x 6 - 10 reps
2B Prone Dumbbell Rows on Incline
Bench:
3-4 sets x 12 - 15 reps
1
ISOMETRIC LOWER BODY
DAY 4
MAX-EFFORT | ISOMETRIC FOCUS
MASS PHASE
1
1
Feet Elevated Push-ups
(with Weight Vest):
3 sets x 8 - 15 reps
*With extra weight if possible
5A Wide-Grip Seated Rows:
3 sets x 8-12 reps
5B Face Pull with External Rotation:
3 sets x 15-20 reps
4A
4B
4C
4D
4E
4F
2 sets
Seated Front Plate Raises x 8-10 reps
Seated Plate Figure 8’s x 8-10 reps
Seated Plate Bus Drivers x 8-10 reps
Prone DB “Y” Raises x 8-10 reps
Prone DB “T” Raises x 8-10 reps
Prone DB Skiers x 8-10 reps
DEFRANCO SHOULDER
SHOCKER 4.0
3
Example: If you weigh 200lbs, you will bench
press a total of 200lbs (weight plates + weight
of barbell = 200lbs) as many times as you can.
SB911 UPPER BODY CHALLENGE
2
Bodyweight Barbell Bench Press:
1 sets x AMRAP
After you complete your heaviest set
of 1), rest 180 sec., then perform a
max rep set with your bodyweight on
the bar for max reps.
Single-Leg Hip Thrusts
(Back Elevated with Chains):
3 sets of 8-15 reps
5
Copenhagen Hip Lift into
Side Plank:
2-3 sets x 20 sec. / side
2 sets
4A 90-Degree Close Grip Chin-up ISOHold x 10-30 sec.
4B Incline DB 1.5-Rep Curls x 10 reps
4C DB Hammer Curls x 10 reps
BADASS BICEP
BUILDER 2.0
3
SB911 LOWER BODY CHALLENGE
2
Unilateral Loaded
DB Reverse Lunge*:
2 sets x 8 reps / leg, 1 set x AMRAP
Set 1: 20% of bodyweight dumbbell
weight x 8 reps / leg
Set 2: 30% of bodyweight dumbbell
weight x 8 reps / leg
Set 3: 40% of bodyweight
for dumbbell x AMRAP / leg
(Challenge)
*Hold dumbbell in same side hand of the
trail leg.
SSB Box Squats: Perform 3-4 warmup sets then 3 work sets of 3-5 reps,
increase the weight each set.
MAX-EFFORT LOWER BODY
MAX-EFFORT UPPER BODY
Barbell Bench Press Variation:
Perform 3-4 warm-up sets then 3
work sets of 3-5 reps, increase the
weight each set.
DAY 2
DAY 1
| WEEKS 7-9
Weighted Chin-ups:
3 sets x 3-5 reps*, 1 set x Max Reps
(Bodyweight only)
*Add weight with a weight vest, chains,
bands, or dumbbells
2
4
Band-Resisted Tricep Pushdowns:
100 total reps*
*Perform AMRAP before resting. Focus on
good quality repetitions and keep rest
periods as short as possible.
3A Push-up EQI at 90 deg. Arm Angle:
3 sets x ALAP
3B Swiss Ball Squeezes:
3 sets x 20-30 sec.
3C Standing Posterior Cross Flyes with
Cable Machine:
3 sets x 100 total reps* (35, 35, 30)
*Perform AMRAP before resting. Focus on
good quality repetitions and keep rest
periods as short as possible.
Medicine Ball Chest Passes into
Plyo Push-ups:
*Choose either a plyometric push-ups
variation (5-8 sets of 3-5 reps) or a medicine
ball throw variation (5-15 lb. med. Ball weight)
x 10-15 total throws for distance
Standing Box Jumps
Week 1: 70% of Max Box Jump Height
x 4 sets x 5 reps
Week 2: 80% of Max Box Jump Height
x 5 sets x 4 reps
Week 3: 90% of Max Box Jump Height
x 6 reps x 3 reps*
*If you want to test above 90%, attempt on your
5th and 6th sets.
Prowler Push:
4-5 sets x 20-30 yards*
*If you do not have a sled or prowler, push a
weight plate smooth side down on the ground
or perform the "alternative" variation below:
4
PICK 3 | Ground Based High Rep Ab
Circuit: 3 sets x 20 reps / exercise*
1. Flutter kicks x 20 reps
2. Oblique Crunches x 20 reps / side
3. Bicycles x 20 reps
Repeat 3X
ALTERNATIVE
3
Forward / Backward, Stop-and-Go
Farmers Walks: 3 sets
*One rep = walk 5-10 yards, stop, and then walk
5-10 yards backwards to the starting position.
Perform 3-5 reps each set.
3
Note: 2A) and 2B) are done ONE leg first before
repeating on opposite leg. For example,
perform Step-ups on right leg and then the
right leg becomes the plant leg for the SingleLeg RDL’s. Then you will repeat on the opposite
leg. That is one set.
2A Step-ups with Slow Eccentric
Lowering: 3-4 sets x 6 reps / leg
2B Single-Leg Landmine RDL:
3-4 sets x 8 reps / leg
*Add weight with band-resistance, landmine,
or dumbbell loaded variations. Hold power
cage if needed for greater control and stability.
1
DYNAMIC EFFORT
LOWER BODY
DYNAMIC EFFORT
UPPER BODY
1
DAY 4
DAY 3
MAX-EFFORT | DYNAMIC EFFORT FOCUS
POWER PHASE
CONCLUSION
43
CONCLUSION
Fitness is a journey and a lifelong pursuit.
Over the course of your own personal journey,
your love of fitness will go through many
different levels – where you discover the gym,
begin pushing for heavier weights and training
goals, and finally, the goal of just wanting to feel
good, move well, and be strong.
If your programs have balance, structure, and
a focus on moving better as you get stronger,
than you will be able to train for many years
and continue to keep your passion alive for
working out.
The SB911 protocol – built on the original
WS4SB model – is a sophisticated training
system that provides structure and balance. It
has been proven and tested by lifters, athletes,
and coaches all over the world. Because of
its focus on training longevity and restoring
your movement quality, the new SB911 Forever
Strong will be the program that keeps you
pushing harder and harder every time you step
into the gym.
We took the SB911 training system to the next level with the integration of more joint friendly
exercises to help all lifters – regardless of their training age, limitations, and injury history – train
better and get more out of their workouts. They will never again have to only rely on heavy barbell
training or exercises that cause them continued pain. They now have choices for what exercises
they get to use with our ‘Choose Your Own Adventure’ model and can pick the exercises that are
right for them.
We look forward to hearing about your progress on the program. Be sure to send us your ‘before’
and ‘after’ pics to enter the SB911 Transformation Contest and tell us about your experiences on
the program!
SMITTY & JOE D.
44
FAQ’S
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 #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.
45
FAQ’S
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 FOREVER STRONG PROGRAM IF I CAN ONLY LIFT 3X PER
WEEK?
Although the SB911 Forever Strong 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.)
#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
WEEK 3
Monday:
Max-Effort Upper Body Workout #1
Monday:
Eccentric Upper Body Workout #2
Wednesday:
Max-Effort Lower Body Workout #1
Wednesday:
Eccentric Lower Body Workout #2
Friday: Eccentric Upper Body Workout #1
Friday:
Max-Effort Upper Body Workout #3
WEEK 2
Monday:
Eccentric Lower Body Workout #1
Wednesday:
Max-Effort Upper Body Workout #2
Friday:
Max-Effort Lower Body Workout #2
WEEK 4
Monday:
Max-Effort Lower Body Workout #3
Wednesday:
Eccentric Upper Body Workout #3
Friday:
Eccentric Lower Body Workout #3
46
FAQ’S
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 FOREVER
STRONG 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 #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!
47
FAQ’S
FAQ #8
Q: IF AN EXERCISE CALLS FOR 3 SETS X 8 REPS, DO I USE THE SAME WEIGHT FOR EACH
SET OR INCREASE THE WEIGHT FOR EACH SET?
You will ramp up slowly for each progressive set until the very last set you do, is the
heaviest weight you can do for the exercise and still get the required number of repetitions
- while maintaining good form and not performing any ‘grinding’ reps.
EXAMPLE: BENCH PRESS, 3 SETS X 8 REPS
If your goal is to perform 225lbs for 8 reps on your max set, you should perform 2-3 ramp
up sets prior to starting your main working sets of 3 sets x 8 reps, for example:
Ramp Up Set 1: Barbell-Only x 20 reps
Ramp Up Set 2: 135lbs x 10 reps
Ramp Up Set 3: 155lbs x 8 reps
Working Set 1: 185lbs x 8 reps
Working Set 2: 205lbs x 8 reps
Working Set 3: 225lbs x 8 reps (Max Set)
FAQ #9
Q: FOR THE WEEKS 1-3 WORKOUTS, HOW DO YOU PERFORM THE AS LONG AS POSSIBLE
(ALAP) BULGARIAN SPLIT SQUAT ISO-HOLDS?
You would do all of your working sets first for both legs, then after the last set, rest 60
sec before dropping into a deep lunge position with the first leg you started with on the
working sets. Both legs should be at a 90-degree angle with your back knee hovering right
over the ground. Isometrically hold this position for as long as possible (ALAP) before
resting 60 seconds and repeating the ALAP effort with the second leg.
BULGARIAN SPLIT SQUAT EXAMPLE:
Main Working Set 1: Eccentric Bulgarian Split Squat x 5 reps / leg, rest 90 sec
Main Working Set 2: Eccentric Bulgarian Split Squat x 5 reps / leg (increase weight used in
Set 1), rest 90 sec
Main Working Set 3: Eccentric Bulgarian Split Squat x 5 reps / leg (increase weight used in
Set 2), rest 30 sec
Final Set 4: Deep Lunge Iso-Hold for ALAP: Lower into bottom position of a lunge without
the back knee touching the ground and isometrically hold this position for as long as
possible. Rest 60 seconds before repeating with 2nd leg. If the iso-hold is too easy and
you’re going forever, you can add additional weight by holding dumbbells in your hands.
48
FAQ’S
FAQ #10
Q: WHAT’S THE BEST WAY TO WORK UP TO YOUR 5-7 REP MAX (RM) BEFORE PERFORMING
YOUR ALL-OUT DROPSET?
Here is how to ramp up to your max 5-7 rep set and then perform your all-out dropset:
The goal is for you to ramp up your weights progressively in the main lift until you hit a top
end set of 5-7 reps. With this in mind, you should have a target approximate weight that
you are shooting for on that last heavy set. Once you perform the 5-7 rep max set, pay
attention to your strength levels. If you hit your target weight and reps easily, then increase
the weight 2.5% for the upper body exercise and 5% for the lower body exercise for the
next week’s workout. If the weight was too hard, then you should lower the weight for the
same percentages for the same workout the following week.
Here is one example of how you can slowly ramp up to your main workout set.
Perform 3-5 ramp up sets where you progressively increase the weights so that you’re
hitting your heaviest weight on the last set for 5-7 reps.
BENCH PRESS EXAMPLE:
Ramp-up Set 1: 1 set x Barbell-only x 20 reps, rest 90 sec
Ramp-up Set 2: 1 set x 25% of your target 5-7RM x 10 reps, rest 90 sec
Ramp-up Set 3: 1 set x 50% of your target 5-7RM x 8 reps, rest 90 sec
Ramp-up Set 4: 1 set x 75% of your target 5-7RM x 8 reps, rest 90 sec
Main Working Set: 1 set x 5-7 rep max, rest 180 sec
Final Dropset (Lower Weight 10%): 1 set x AMRAP
Your ramp up set volume will depend on how you feel on that training day and how much
preparation you need to go all out on the last set. It is important to note that advanced
lifters will typically perform fewer repetitions on each ramp up set – typically in the 3-5 rep
range for each set – due to the heavier loads they will be utilizing.
After your main workout set, you will rest 180-240 sec before attempting your all-out 10%
dropset for as many reps as possible (AMRAP).
FAQ #11
Q: HOW LONG SHOULD EACH SB911 WORKOUT TAKE?
Depending on your pacing and your work capacity, each SB911 workout typically takes
around 1 hour to 1 hr 15 minutes to complete.
49
FAQ’S
FAQ #12
Q: CAN I CHANGE THE MAIN EXERCISE FOR THE MAX EFFORT WORKOUTS AND THE
SUPPLEMENTAL EXERCISES EACH WEEK SO I DON’T GET BORED?
We recommend that you keep the max effort exercise and the supplemental exercises the
same for the entire 3-week mini-cycle - then you can change it for the next mini-cycle. If
you change the exercises week-to-week or too frequently, you won’t be able to track your
progress on the lifts or get the optimal adaptation you’re trying to develop over the course
of the full 3-week mini-cycle.
FAQ #13
Q: HOW DO I INCORPORATE CONDITIONING INTO THE SB911 PROGRAM?
The key is to progress slowly when introducing conditioning, circuits, extra prowler or sled
work, running, tempo runs, hill sprints, sprints, or low intensity cardio into your weekly
training schedule. You want to ensure whatever additional conditioning you are doing
doesn’t affect your ability to train at the required intensity for the next training session.
There are 3 ways that you can include more conditioning into the SB911 Forever Strong
program; after a main SB911 workout, at the opposite end of the day from your main SB911
workout, or on an “off” day between workouts.
*For additional details about the SB911 Forever Strong program and conditioning, listen to
the Industrial Strength Podcast – Episode #116
FAQ #14
Q: WHAT SHOULD I USE AS MY WARM-UP BEFORE EACH SB911 WORKOUT?
Use the comprehensive upper and lower body warm-ups provided in Week 11 for every
SB911 workout, respectively.
50
FAQ’S
FAQ #15
Q: THE SB911 FOREVER STRONG PROGRAM IS A 4 WORKOUT / WEEK TEMPLATE. HOW CAN I
SWITCH IT TO A 3 WORKOUT / WEEK MODEL TO ACCOMMODATE MY SCHEDULE?
The main SB911 weekly template looks like this:
ORIGINAL SB911 TEMPLATE
Week
Week
Week
Week
1:
1:
1:
1:
Workout
Workout
Workout
Workout
1 – Upper Body
2 – Lower Body
3 – Upper Body
4 – Lower Body
Week 2: Workout
Week 2: Workout
Week 2: Workout
Week 2: Workout
and so on…
1 – Upper Body
2 – Lower Body
3 – Upper Body
4 – Lower Body
To change to a 3 workout / week model, you would still perform every single workout in
the same order, you would just push the additional workout (s) to the next training week,
like this:
3 WORKOUT/WEEK SB911 TEMPLATE
WEEK 1
WEEK 3
Week 1: Workout 1 – Upper Body
Week 1: Workout 2 – Lower Body
Week 1: Workout 3 – Upper Body
Week 2: Workout 3 – Upper Body
Week 2: Workout 4 – Lower Body
Week 3: Workout 1 – Upper Body
WEEK 2
WEEK 4
Week 1: Workout 4 – Lower Body
Week 2: Workout 1 – Upper Body
Week 2: Workout 2 – Lower Body
Week 3: Workout 2 – Lower Body
Week 3: Workout 3 – Upper Body
Week 3: Workout 4 – Lower Body
and so on…
FAQ #16
Q: I AM AN ATHLETE AND WANT TO INCORPORATE JUMPS, SPRINTS, MEDICINE BALL
THROWS, AND OLYMPIC LIFTS INTO THE SB911 FOREVER STRONG PROGRAM?
It is very simple to include more athletic movements into the SB911 Forever Strong program.
Follow this simple template:
SB911 UPPER BODY WORKOUTS
After the SB911 upper body warm-up (shown in Week 11), you can include various upper
body medicine ball throw variations, plyometric push-up variations, and Olympic lift
explosive pressing variations (examples: push press, push jerk) – immediately prior to the
main strength training exercise in the workout.
SB911 LOWER BODY WORKOUTS
After the SB911 lower body warm-up (shown in Week 11), you can include jump variations
(box jump variations, bounds, skips, depth jumps, etc.), medicine ball throw combo
variations (squat to backward throw for distance, depth jump into overhead throw for
height), sprint variations (starts, 10-40yd sprints, chase drills, tag drills, mirror drills),
and Olympic lifts (and all Top-Down training variations) – immediately prior to the main
strength training exercise in the workout.
APPENDIX
APPENDIX
DETERMINING THE ATHLETE’S ONE REP MAX
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
EXAMPLE 1: BARBELL SQUATS
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
51
52
RESOURCES
RESOURCES
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RESOURCES
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54
ABOUT THE AUTHORS
ABOUT THE AUTHORS
JOE DEFRANCO
JIM SMITH
DEFRANCOSTRAINING.COM
DIESELSC.COM
Joe DeFranco is the founder and
owner of DeFranco’s Gym – now
located in Austin, TX. DeFranco’s Gym
has been named one of America’s 10
Best Gyms by Men’s Health magazine
and one of the Top 5 Most Innovative
Gyms by Greatist.com. For the past
19 years, athletes from around the
world have hired Joe because of his
remarkable ability to improve strength,
speed, flexibility, power and sportspecific endurance. Joe’s training
techniques have been featured in & on
Spike TV, NFL Network, WWE.com,
Men’s Health Magazine, Men’s Fitness
Magazine, and in the documentary,
‘STRONG’. His resume includes All-Pro
NFL players, MLB players, NHL Players,
WWE superstars and UFC fighters.
Jim is the founder and owner of
Diesel Strength and Conditioning.
For the past 16 years, Jim has been
helping pro athletes from the NHL,
NFL, and UFC, as well as, high school
and collegiate athletes from various
sports achieve their strength and
performance goals. Along with Joe
DeFranco, Jim created the worldrenowned CPPS certification, called
by Muscle & Fitness magazine “the
best curricu-lum for trainers we’ve
ever seen.” Jim is on the Fitness
Advisory boards for LIVESTRONG.
com, Muscle & Fitness, Men’s
Fitness, and Schwarzenegger.
com and is regu-larly featured in
Men’s Fitness, Muscle & Fitness
and Men’sHealth magazines.