BUILD 2WICE THE MUSCLE
2
HFT
HFT
HFT
High
Frequency
Training
CHAD WATERBURY
© 2014 Chad Waterbury
NOTICE
All forms of exercise pose some inherent risks. The author advises readers to take full
repsonsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that your equipment is well maintained, and do not take risks beyond your
book are not intended as a substitute for any exercise routine or dietary regimen that may
have been prescribed by your doctor. As with all exericse and dietary programs, you should
get your doctor’s approval before beginning.
All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photography, recording, or any
other information storage and retrieval system, without the written permission of the author.
©2014 by Chad Waterbury LLC
© 2014 Chad Waterbury
CONTENTS
ACKNOWLEDGMENTS iv
INTRODUCTION:
WHY I WROTE HFT2 v
PART I: HFT2 PRINCIPLES
OBSERVATIONAL SCIENCE 7
NO-FAIL MUSCLE GROWTH 11
MASTER THE 3-WAY ATTACK 14
HFT2 RULES 15
VIDEO TUTORIAL VIEWING INSTRUCTIONS 17
PART II: TARGETED TRAINING
BICEPS 28
DELTOIDS 33
TRICEPS 37
PECTORALS 42
LATS 47
GLUTES 52
CALVES 56
QUADRICEPS 62
HAMSTRINGS 69
ABS 73
PART III: FULL-BODY TRAINING
V.1 12-WEEK PROGRAM 80
V.2 12-WEEK PROGRAM 106
VIDEO LINKS 132
© 2014 Chad Waterbury
Huge thanks to all the guys that I’ve learned so much from over the years:
Ben Bruno
Dr. Mark Cheng
Bret Contreras
Eric Cressey
Jason Ferruggia
Dr. Craig Liebenson
Prof. Stuart McGill
Lou Schuler
Pavel Tsatsouline
© 2014 Chad Waterbury
INTRODUCTION: WHY I WROTE HFT2
In October of 2012 I released the original High Frequency Training (HFT)
system. At that time I had already spent 11 years experimenting with various
ways to train more frequently in pursuit of faster muscle growth, so I had a
pretty good handle on the subject.
It was always my intention to write HFT2, but I never expected it to be like the
version you’re reading today. Let me rephrase that: I never expected HFT2 to be
so drastically different than its precursor.
When the original came out, I thought: Cool, in a year or two I can update some
exercises, add a decent amount of new text, and then I’m good to go with the
second version. Easy money, right?
I wish.
HFT2 ended up being a massive undertaking. The original HFT was a big
success, and because of that, I received tons of feedback and testimonials. Not
all of it was positive, mind you, because a handful of people tried to do too
much, too soon or they didn’t take care of their soft tissue (big mistake)! But the
vast majority of the feedback I received was excellent.
So over the last year and a half I’ve been constantly tweaking HFT parameters
with my clients while assimilating the feedback I received each week. That
combination led to the system you have today. There have been so many
improvements in the way I approach frequent training that I would be doing a
disservice to you and myself if I didn’t redesign the whole damn system.
If you haven’t read the original HFT, I recommend you do so. It’s included in
your download. Finally, I sincerely thank you for the support, and what you’re
about to learn will pack on new muscle.
© 2014 Chad Waterbury
PART I:
HFT2 PRINCIPLES
© 2014 Chad Waterbury
OBSERVATIONAL SCIENCE
“Science is the act of observing the world around you,” is a piece of wisdom
I’ve never forgotten in my quest to help people build bigger, stronger bodies.
That mantra was made by one of my professors in graduate school, and I feel
indebted to him for it.
However, anyone can be a scientist if he or she is willing to take the time to
observe and contemplate what’s going on in the real world: no Ph.D required.
(Think how much money you’ll save in tuition!)
I’m certainly not knocking higher education. I’ve had my fair share – with more
to come – and I also had the student loan payments to prove it. I’ll admit that
my graduate school training probably helped me become a better researcher and
stubborn muscle group to grow.
At least not directly, as I’ll explain later.
My point parallels what Matt Damon’s character said to his Harvard nemesis
in Good Will Hunting, “You dropped $150,000 on a fucking education you
could’ve gotten for $1.50 in late charges at the public library.”
The impetus for my current approach to building muscle came in 2001 when
I went with a buddy to see the Cirque du Soleil show, Mystere, in Vegas. I
had been training professionally since 1996, and even though I had a steady
stream of reliable clients, I didn’t feel my ability to quickly add muscle to their
stubborn body parts was as effective as it could’ve been.
As I watched the Alexis brothers perform their strength routine, I was blown
away. Not only did they possess two of the best physiques I’d seen, but I also
couldn’t get over the fact that they were performing their incredible feats of
full-body strength 10 times per week! I didn’t care if they were using all the
strength and conditioning “laws” I had learned in books and magazines.
© 2014 Chad Waterbury
That’s when I had an epiphany: it was time to increase the frequency that I was
training my clients. I knew it would be tough to convince some of them to train
over to full-body routines. This allowed me to stimulate all their major muscle
groups each time I worked with them.
The results, across the board, were favorable since they all got bigger faster than
before. But the Alexis brothers had planted a powerful seed in my brain. I was
train a muscle group, and how that would affect his or her muscle growth.
So in 2001 I devised all sorts of seemingly logical ways to train a muscle
more often. Fortunately, I had some skinny hard-gainers as clients and those
guys would do anything I said, at anytime, to trigger faster muscle growth.
Sometimes a certain approach would work, and other times it did little to
nothing.
After about a year of experimenting with HFT, I started to feel like I was
approach different muscle groups. The approach that worked for the biceps
usually didn’t work for the quadriceps. Or what worked for the pectorals often
didn’t work for the glutes.
Around this time I started graduate school at the University of Arizona. It was
statement that changed everything for me: “Science is the act of observing the
world around you.”
logical way to approach the problem of stubborn muscle growth: I would think
about athletes.
group is in pursuit of that performance. I doubt any person took up ballet to
build bigger calves, yet they all have impressive development in spite of their
malnourished nutritional program.
© 2014 Chad Waterbury
Indeed, many athletes build proportionally large muscles from the demands of
their sport, and that’s the key principle that changed everything for me.
One logical approach would be to interview professional bodybuilders that have
huge guns and ask them what they did. But there are two primary problems with
that line of thinking.
First, professional bodybuilders obviously have an easier time building muscle
than you or I do, and that’s why they’re pro bodybuilders. In most cases, if you
were to look at the bodybuilder with the largest biceps, that size came from his
parents.
Don’t get me wrong: bodybuilders are extremely hard workers and I have the
utmost respect for their dedication. But the fact is this: in almost all cases a
professional bodybuilder with huge calves, biceps or whatever else probably
didn’t do anything special to get them that way.
There are exceptions, of course, since Arnold Schwarzenegger turned his
relatively puny calves into one of his best body parts. But he did it by training
more frequently.
Second, many pro bodybuilders have been candid regarding how they train.
Some of the most muscular guys of all time, such as Dorian Yates, trained his
muscles once or twice a week for just a few high-intensity sets to failure. I
experimented with that approach for years with myself and my clients. It didn’t
work. And I’ll bet it didn’t work for you either.
So this is where athletes come in.
My approach for overcoming slow muscle growth doesn’t stem from
experimenting with endless training parameters for months on end. That strategy
takes too long and it doesn’t guarantee success.
Instead, I look at the athletes that have proportionally large muscle groups, and
© 2014 Chad Waterbury
That seems most logical to me.
Cyclists have impressively muscular thighs, we all know that. So if a guy with
chicken legs comes to me and wants to build bigger quads, I’ll think about the
athletes that have proportionally large quadriceps. Of course, cyclists come to
mind.
However, most competitive cyclists pedal for 15 or more hours per week. I can’t
tell my clients to start riding a bike for that much time. It’s too impractical. But
the relationship between cycling and big thighs tells me that the quadriceps will
grow with high-rep sets.
Now, let’s say a dude with puny biceps wants to build them as fast as possible
and he’ll do anything I say, regardless of how long it takes. If I use the cyclist’s
approach - train the muscle group for 15 hours per week - I’ll have him join a
rowing team. But rowers don’t have proportionally large biceps.
Hyperbole aside, you get my point: more work doesn’t always work.
Which athletes have the best biceps on the planet? The Olympic gymnasts who
do the rings event. Every single one of them has exceptional biceps. They got
them by performing brief, intense isometric holds from the rings on a frequent
basis.
In essence, this is what led to my early failures with frequent training. What
worked for one muscle group wouldn’t necessarily work for another. I certainly
wish I could outline one set of parameters that will build any muscle group, but
I can’t.
That’s why in the targeted HFT2 plans I explain why my parameters for
building each muscle group are designed a certain way. I took what I observed
from athletes that have proportionally large muscle groups and arranged the
parameters in a way that’s as simple and realistic as possible for anyone with
limited time and equipment.
© 2014 Chad Waterbury
NO-FAIL MUSCLE GROWTH
Training more frequently is as close to a no-fail approach to muscle growth as
heavy every day. We all know how jacked guys get in prison by knocking off
daily pull-ups and push-ups, and I’m fairly certain most of them don’t have a
The mechanisms that stimulate protein synthesis for muscle growth, and all
the physiology involved, are still a mystery. Resistance training is obviously
a trigger for hypertrophy, so it makes perfect, irrefutable sense that training
more frequently can lead to faster muscle gains. And I’m not alone with that
sentiment.
Bret Contreras (aka, The Glute Guy) is probably the fastest rising star I’ve seen
in my career - and for good reason. He’s a guy with an endless drive to learn
the science and practice of strength training, and like many, he failed to initially
appreciate the power of high frequency training:
The biggest mistake I made early on in my training career is training too
infrequently. Frequent, full-body workouts have dramatically expedited my
strength gains and progress in the gym.
Ben Bruno, recently awarded “Most Innovative Trainer” by Men’s Health
magazine, has a Hollywood client list that would make most personal trainers
commit a serious felony to get. Celebrities and pro athletes demand super fast
results or they’ll go elsewhere. So it’s not surprising that high frequency training
is Ben’s primary attack:
When clients come to me with physique and strength goals, a higher
frequency training plan is my go-to strategy to get them the results they’re
looking for in the shortest time possible.
Pavel Tsatsouline, chairman of StrongFirst.com, is a strength-building savant
and one of the smartest guys I know when it comes training. I’ve been fortunate
© 2014 Chad Waterbury
to have many insightful discussions with him over the years. This is what Pavel
had to say about high frequency training:
can perform a higher volume of quality work.
And here is why volume matters.
First, there is a correlation between the training volume and muscle
hypertrophy (Roman, 1986). We could speculate why - or just accept it as
an established fact and move on.
And it is a lot easier - and safer - to 40 reps of the same exercise in the
morning session and 60 in the evening than 100 at once. In addition,
having recovered, you will be able to train at a higher intensity as it takes
longer to clear the by-products of muscle metabolism than most athletes
realize.
Second, every time you repeat a perfect lift you make yourself stronger
through motor learning and neurological mechanisms. The skill practice
aspect is obvious to most, but “skill” goes beyond inter-muscular
coordination. You are literally making the muscles more responsive to
command by “greasing the groove” (synaptic faciliation and myelination).
bodybuilder of all-time, Arnold Schwarzenegger. His calf development was so
poor in his early training days that he stood in water to get photographed, less
the world see his “girly man” calves. So he upped the frequency he trained them
and the rest is bodybuilding history: his calves ended up being one of his most
impressive body parts.
Arnold’s insights for muscle development still stand as some of the most
valuable wisdom that exists. Sure, he has incredible genetics, but steroid use
in his days were a fraction of what bodybuilder’s use today. So that makes
his approach to hypertrophy even more valuable, because it was tougher for
bodybuilders to build massive amounts of muscle back then.
© 2014 Chad Waterbury
However, the most intriguing aspect of Arnold’s training book, Encyclopedia of
Modern Bodybuilding, was something I didn’t catch when I wrote the original
HFT. This is Arnold’s quote from the section I’m referring to:
...my left arm used to be slightly smaller than my right arm. I noticed that
more than my right, to work on that weak point instead of trying to ignore
it, and eventually I was able to make my left biceps the equal of my right.
arm more often. Now, I don’t want to put too much emphasis on that point
because it’s possible that he might have done extra work for his left biceps in
the gym as well. But he didn’t mention it.
The reason I didn’t catch that subtle point when I wrote the original HFT is
because I hadn’t worked with EMG very much. However, last fall I spent
Performance Institute in Los Angeles where he hooked me up to his EMG
electrodes and let me perform all sorts of crazy moves and exercises.
I was shocked at how much motor unit recruitment I could achieve by simply
squeezing a muscle without any weight in hand. Oftentimes it was just as high
as when I performed a maximal contraction with heavy weights or a strong
resistance band.
And this brings me to an essential point about HFT2: it’s not necessary to add
frequency training. You don’t need to go the gym more often and overly stress
your joints by adding sets of heavy barbell exercises.
The extra workouts you need to trigger growth can sometimes be as simple as
performing an isometric exercise using nothing by your body weight.
HFT2 consists of three different types of contractions, or sets, to stimulate
hypertrophy. I’ll go over each and explain my logic.
© 2014 Chad Waterbury
MASTER THE 3-WAY ATTACK
When I advertise HFT2 I use the slogan, “BUILD 2WICE THE MUSCLE.”
Besides the obvious play on the “2” part of the phrase to coincide with HFT2,
that statement is legit.
The way you’ll perform each set will differ from one workout to the next in the
HFT2 plans. In the original HFT, all reps where performed in a normal fashion:
through a full range of motion. However, in this updated system I use three
different approaches:
5-1 Iso-Squeeze Countdown
The neuroscience research shows that 10 seconds is basically the longest you
can continuously recruit the largest motor units due to their limited energy
supply. That’s why all sets in the original HFT were kept within that time.
Nevertheless, some muscle groups will grow faster if the sets are even longer.
The simplest solution is to prescribe more reps per set for those muscle groups.
with the greatest growth potential) at the beginning of a set with a load that’s
light enough to lift 20 times. And this is where isometrics come in.
An intense isometric contraction (squeeze, as I call it) can generate the highest
level of muscle tension, and that’s why scientists usually test your max strength
isometrically in a lab. This high-tension squeeze is one of the best ways to
immediately recruit the largest motor units and increase the neural drive
between your brain and muscle.
When I worked with Chris Powers, Ph.D, last fall at his performance institute
glutes isometrically increased the neural connection between the brain and the
muscle better than normal full range-of-motion contractions do.
So last fall I started implementing isometric contractions into my client’s high
© 2014 Chad Waterbury
frequency programs. My logic was simple: people that have a tough time adding
it to the highest level of tension. Therefore, I postulated that the iso-squeeze
contraction would not only recruit the largest motor units, but it would also help
my clients develop the descending neural drive to that muscle, thus making it
easier for them to recruit more motor units in their full range-of-motion sets.
I was right. Within a few weeks of implementing the iso-squeezes in my clients
training programs, they all experienced new muscle growth. A handful of clients
literally doubled their gains compared to the original HFT protocol - hence my
HFT2 slogan.
If you’ve experimented with isometrics in the past, you probably did what most
guys do: hold the last rep of a set for as long as possible. But that’s the least
effective time to do an isometric because the largest motor units have already
fatigued and dropped out from the reps that preceded it. You need to hit those
motor units hard, right from the start when they can actually jump into play.
That’s why each 5-1 iso-squeeze set goes like this (I’ll use the push-up as an
example, and you’ll start in the top position with the arms straight):
Attempt to pull hands together (squeeze) for 5 seconds followed by 5 reps
Rest 10 seconds
Attempt to pull hands together for 4 seconds followed by 4 reps
Rest 10 seconds
Attempt to pull hands together for 3 seconds followed by 3 reps
Rest 10 seconds
Attempt to pull hands together for 2 seconds followed by 2 reps
Rest 10 seconds
Attempt to pull hands together for 1 second followed by 1 rep
with that approach and it turned out to be a lesson in futility.
Yes, you need to recruit the largest motor units at the beginning of the set, but I
© 2014 Chad Waterbury
in the tank for the countdown that follows. The point of the 5-1 iso-squeeze
countdown is to increase the duration of the set for the muscle groups that
respond best to longer times under tension. If you started out the set with a
maximal 10-second squeeze you’d be so fatigued that you couldn’t follow it up
with any regular reps or squeezes.
The best part of the 5-1 iso-squeeze is also the reason why it became many of
my clients favorite HFT approach: you often only need one or two sets.
The goal is to stimulate a muscle more often; it’s not about annihilating it. If you
perform the 5-1 iso-squeeze with plenty of effort you’ve created the stimulus
to trigger new muscle growth. However, the 5-1 approach doesn’t work equally
well for all muscle groups (sometimes 3-1 without 10-second rest periods is
better), and that brings me to the second way you’ll perform sets in HFT2...
Iso-Squeeze
I’ll admit that I missed the boat on isometrics since they’ve turned out to be one
to the joints than full range reps. Second, you don’t need many sets to trigger
Why not just call it an isometric instead of an iso-squeeze? Because the mental
effort to not only hold the static contraction but also squeeze the muscle will
develop much higher levels of tension. Again, I experienced this many times in
the fall when I worked with the latest EMG devices.
I call it an iso-squeeze to remind you that just holding static isn’t enough - you
must squeeze the muscle to its highest possible tension. Bodybuilders have
extolled the virtues of the squeeze for eons, and they were right to do so.
Full Range of Motion
Full ROM reps, of course, will be part of this system. Do each rep with a quick
tempo, squeeze the peak contraction, lower under control and you’re good to go.
The instructions will cover any variation on that general theme.
© 2014 Chad Waterbury
RULES OF HFT2
The most effective way to trigger muscle growth, across the entire body or
within stubborn body parts, is high frequency training. However, there are three
essential rules that must be followed in order to reap the best gains from this
system.
Rule #1: Always use perfect form
The lifting form I often see in gyms around the country or Internet can be
appalling. Since more people than ever are lifting weights these days, it’s no
surprise that corrective exercises have become so popular and in-demand:
people need them.
However, the best corrective exercise is to just train with better form. I’ve lost
count how many new clients have told me they couldn’t perform a deadlift or
lunge without pain. When I adjust their technique and cue them correctly, nine
times out of ten the pain immediately goes away.
Since you’ll be training various movements more often, it’s absolutely essential
that you do every exercise with perfect form. The videos in this program will
guide you, so pay close attention and mimic the form exactly as you see it.
Move as slowly as you need to move in order to keep your form in check.
Rule #2: Take care of your soft tissue/joints
Most of us have soft tissue or joint limitations and we don’t even realize it
because the dysfunction hasn’t reached a tipping point where it tells the brain
Once you start challenging a joint by performing a movement more frequently
you might feel excess pain or strain in a certain joint after a week or two. I’ll
give you full disclosure: frequent training will not correct dysfunction, it will
only bring it to your attention - that’s why perfect form is mandatory!
© 2014 Chad Waterbury
I put a greater emphasis on soft tissue work and neural resets than there was
in the original HFT. Find time to do the drills (there aren’t many), especially
yourself to an extra massage or two in the early weeks of this program.
The good news is that once you build up your tolerance to frequent training
you’ll virtually never be sore and the joints will have adapted to the demand
- assuming you did each exercise with precision form. A few years ago I was
doing over 100 pull-ups each day for months straight and I was never sore.
brings me to the third rule of HFT2...
Rule #3: Start with less than you think you need
Here’s something I’ve learned over the years: when it comes to exercise, people
overestimate their ability to adapt in the short-term and underestimate it in the
long-term. One of the biggest problems people have with frequent training is
they try to do too much too soon.
If you were pasty white and wanted to get a tan as fast as possible you wouldn’t
often approach exercise.
The human body prefers short, frequent stimuli whether you’re getting a tan
or practicing the guitar. Your body is an extremely malleable machine that
can adapt to any demand that’s placed on it - provided that stimulus doesn’t
overwhelm its capacity.
I’ll cover all the guidelines that I’ve learned over the last 14 years to help you
succeed with frequent training. But it would be reckless and egotistical if I
said that my initial training parameters are ideal for everyone. If the training
or intensity as low as necessary and work up to my initial guidelines.
You’ll never regret starting off with less than you think you need!
© 2014 Chad Waterbury
Video Tutorial Viewing Instructions
This system takes advantage of today’s technology by allowing you to watch
instructional videos that are hyperlinked within this PDF. To watch any of the
videos just click on the image and turn the sound all the way up.
You will be directed to a private YouTube link on my page where the video has
receive a pop-up window with a “Security Warning” that looks like this:
Simply check the “Remember my action for this site” box and then press
“Allow.” This will allow you to watch the videos without the security warning
each time.
© 2014 Chad Waterbury
To recap, each image in this system is hyperlinked to a private YouTube account
you click on the image shown below (don’t click yet), you’ll be redirected to
YouTube where the video sits in a private account.
Just click play and you’ll see me and my clients in action!
© 2014 Chad Waterbury
PART II:
TARGETED TRAINING
© 2014 Chad Waterbury
HFT2: OVERVIEW
How to Make TT Work For You
The structure of the Targeted Training plans for any body part is straightforward.
You will target that muscle group six times per week with a morning and
evening mini-workout three days per week, evenly spaced (e.g., M/W/F or Tue/
Thur/Sat). If you work the graveyard shift, or have an odd daily schedule, just
The Targeted Training workouts take only 5-10 minutes, and virtually none of
took a minimalist approach with this section because it works best that way.
How long should you follow a Targeted Training plan? That’s up to you. Stick
with it for as long as it takes to get the level of development you’re after. Some
people will reach their goal in a month, while others will need 10 weeks. The
workouts are so brief that it won’t be a burden to keep them in your weekly
routine.
I made HFT2 as simple as possible. No complex progression plans or trying
parameters don’t change. What changes is the way you do the exercises: make
peak contraction longer.
In the original HFT I got quite a few emails from guys that felt the inverted row
variations weren’t challenging enough. The solution was simple: hold the peak
contraction (chest close to rings/bar) phase for more time. I don’t know many
guys that can do 10 inverted rows using only their body weight if they squeeze
Video Instruction
Probably the biggest selling point of HFT2, besides the all-new training
parameters, boils down to the instructional videos. These videos are important
© 2014 Chad Waterbury
HFT2: OVERVIEW
to watch and review because they contain all the essential information you need
to know. You might also notice that I’m a guy who doesn’t give a million cues. I
learned about the minimalist approach to cueing from working next to Dr. Craig
Liebenson over the last few years. Over-cueing can be almost as worthless as
saying nothing at all. So watch and study the videos carefully.
you’re targeting while maintaining a neutral spine, you’ll be in good shape.
Assessments and Corrective Exercises
I know none of us wake up excited to do foam rolling or joint circles, but
sometimes it’s necessary. I’ve limited the soft tissue and mobility work to an
absolute minimum. If it’s mentioned in a section, it must be performed at least
once each day while you’re targeting that body part.
It’s worth mentioning here that the people who didn’t do well with the original
HFT were also the ones that didn’t take care of their soft tissue and joints. That’s
why I made it a point to have an instructional videos of the bare minimum
you’ll need.
There was no guesswork with the exercises I chose for this section. They’ve all
been battle-tested with my clients. Most importantly, these exercises follow the
rule of any HFT plan: it must stress the muscle more than the joint(s) it crosses.
If you’re currently following another training program and want to add in the
Targeted Training, just choose which body part you want to build and add the
plan into your current training program. Remove all other isolation training for
that body part from your current program.
Finally, try to slowly increase your training loads over time because it’s the most
effective progression. When you start one of these programs, use training loads
that are lighter than you think you can handle. You don’t want to train too heavy
since you’ll be working those joints more often. Always start with less than you
© 2014 Chad Waterbury
HFT2: UPPER-BODY ASSESSMENT | Shoulder/T-Spine Mobility
Before you tackle any of the HFT2 plans for the upper body, it’s essential
are functioning as they should.
Shoulder/T-Spine Assessment
click image for video page
bare minimum for determining optimal shoulder mechanics.
If you start on a Targeted plan without passing the test, it’s
likely that you’ll run into problems, regardless of the muscle
group you’re targeting.
If you didn’t clear the assessment, perform the following
DNS High Bear drill and retest. If that still doesn’t giving you
can pass. Then, start on one of the HFT2 Targeted Training
plans.
© 2014 Chad Waterbury
HFT2: SHOULDER/T-SPINE CORRECTIVE | DNS High Bear
DNS High Bear
click image for video page
The High Bear popularized by the Prague School of
Rehabilitation that created the Dynamic Neuromuscular
year.
This drill should not be overlooked because it can have
back.
Parameters: hold the High Bear position outlined in the
video for at least one minute each day. If you didn’t pass
day until you can pass.
© 2014 Chad Waterbury
HFT2: PECS SOFT TISSUE WORK | Pec Minor Ball Roll
SOFT TISSUE WORK
and this can cause restrictions that will hinder your optimal shoulder
mechanics. This soft tissue drill will help free up your most
restricted spots.
Pec Minor Ball Roll
click image for video page
Parameters: one minute on each pec, at least once a day.
© 2014 Chad Waterbury
HFT2: SHOULDER NEURAL RESET | Sphinx with Reach
SHOULDER NEURAL RESET
Dr. Mark Cheng is one of the smartest guys I know when it comes
to correcting dysfunction. I learned about this neural reset from the
Sphinx with Reach
click image for video page
Parameters:
least once a day.
© 2014 Chad Waterbury
HFT2: BICEPS | Inverted Row
Which athletes have the best biceps? Gymnasts who do the rings.
There’s no other athlete that’s even close.
How did they do it? With brief, intense contractions, often isometrically.
If high reps grew the biceps, collegiate rowers would have the biggest
guns on the planet. You must train all hand positions (overhand,
underhand, and hammer grip) to get them to grow.
PLAN OF ATTACK
Inverted Row (Rings or Bar) Iso-Squeeze Countdown
click image for video page
Parameters for each session:
Countdown (ISC) twice in a day. Rest 2 minutes between sets.
How to make it harder:
How to make it easier: place the bar or rings higher.
© 2014 Chad Waterbury
HFT2: BICEPS | Floor Maltese
Floor Maltese
click image for video page
Parameters for each session:
(IS) twice in a day. Rest 2 minutes between sets.
How to make it harder: shift further forward or elevate feet.
How to make it easier: limit range of motion.
© 2014 Chad Waterbury
HFT2: BICEPS | One-Arm Hang
One-Arm Hang (alternative to Floor Maltese)
click image for video page
Parameters for each session:
twice in a day. Rest 2 minutes between sets (no rest between
arms).
How to make it harder: hang from a lower position.
How to make it easier: hang from a higher position.
© 2014 Chad Waterbury
HFT2: BICEPS | Pull-up with Narrow Hammer Grip
Pull-up with Narrow Hammer Grip (Rings or Bar)
click image for video page
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3
minutes between sets.
How to make it harder: use Fat Gripz
to a chin/dip belt.
How to make it easier: place a chair in front of you, bend your
knees and rest the feet on it to lighten your load.
Get Fat Gripz by clicking here
Get rings by clicking here
© 2014 Chad Waterbury
HFT2: BICEPS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
SETS
2
2
3 or 2
3 or 2
3
3
REPS/TIME
5s IS or 10s IS
5s IS or 10s IS
5
5
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
SETS
2
2
3/2
3/2
3
3
REPS/TIME
5s IS or 10s IS
5s IS or 10s IS
5
5
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
SETS
2
2
3/2
3/2
3
3
Notes:
© 2014 Chad Waterbury
REPS/TIME
5s IS or 10s IS
5s IS or 10s IS
5
5
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
HFT2: DELTOIDS | Lateral Raise ISC
Which athletes have the best deltoids?
How did they do it?
work (punches) and intense isometric holds (rings).
PLAN OF ATTACK
Lateral Raise 5-1 Iso-Squeeze Countdown
click image for video page
Parameters for each session:
Rest 2 minutes between sets.
How to make it harder: more load.
How to make it easier: less load.
© 2014 Chad Waterbury
HFT2:
click image for video page
Parameters for each session:
twice a in day. Rest 1 minute between sets.
How to make it harder: more load, or double the hold duration to 20
seconds, keeping everything else the same.
How to make it easier: less load.
© 2014 Chad Waterbury
HFT2: DELTOIDS | Lateral 100
Lateral 100
click image for video page
Parameters for each session: one set of 100 reps twice in a day.
How to make it harder: more load.
How to make it easier: less load.
© 2014 Chad Waterbury
HFT2: DELTOIDS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
SETS
2
2
3
3
1
1
REPS/TIME
SETS
2
2
3
3
1
1
REPS/TIME
10s IS
10s IS
100
100
REST
2 min.
2 min.
1 min.
1 min.
Notes:
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
10s IS
10s IS
100
100
REST
2 min.
2 min.
1 min.
1 min.
Notes:
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
Notes:
© 2014 Chad Waterbury
10s IS
10s IS
100
100
REST
2 min.
2 min.
1 min.
1 min.
HFT2: TRICEPS | One-Arm Push-Up
Which athletes have the best triceps? Powerlifters and gymnasts that do
the pommel horse.
How did they do it?
training and intense, isometric holds.
PLAN OF ATTACK
One-Arm Push-Up
click image for video page
Parameters for each session: 3 sets of 5 reps twice in a day.
Rest 2 minutes between sets (no rest between arms).
How to make it harder: feet closer together or elevated.
How to make it easier: push from a higher position.
© 2014 Chad Waterbury
HFT2: TRICEPS | Judo Push-Up
Judo Push-Up
click image for video page
Parameters for each session:
Countdown (ISC) twice in a day. Rest 3 minutes between sets.
How to make it harder: move hands closer together, or start with
How to make it easier: move hands further apart.
Finish with one hard rep
© 2014 Chad Waterbury
HFT2: TRICEPS | Headstand Push-Up
Headstand Push-Up
click image for video page
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2
minutes between sets.
How to make it harder: move hands closer together or perform from
parallettes.
How to make it easier: move hands further apart or decrease range
of motion.
(Note: if you don’t feel comfortable kicking your legs up, refer to
© 2014 Chad Waterbury
HFT2: TRICEPS | Headstand Walk-Up
Headstand Push-Up Walk-Up
click image for video page
position. Just walk your feet up as high as your strength allows and
increase the height of your feet it over time.
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2
minutes between sets.
How to make it harder: move hands closer together.
How to make it easier: move hands further apart or decrease range
of motion.
day.
© 2014 Chad Waterbury
HFT2: TRICEPS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
SETS
3
3
2
2
3
3
REPS/TIME
5
5
SETS
3
3
2
2
3
3
REPS/TIME
5
5
SETS
3
3
2
2
3
3
REPS/TIME
5
5
5
5
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
Notes:
EXERCISE
5
5
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
Notes:
EXERCISE
Notes:
© 2014 Chad Waterbury
5
5
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
HFT2: PECTORALS | Push-Up ISC
Which athletes have the biggest pecs? Besides gymnasts that do the
How did they do it?
shoulder joints.
PLAN OF ATTACK
Push-up 5-1 Iso-Squeeze Countdown
click image for video page
Parameters for each session:
Countdown twice in a day.
How to make it harder: elevate your feet on a bench or Swiss Ball.
How to make it easier: perform with knees resting on the ground.
© 2014 Chad Waterbury
HFT2: PECTORALS | Dip
Dip
click image for video page
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2
minutes between sets.
How to make it harder: add weight to a chin/dip belt or hold a
dumbbell between your feet.
How to make it easier: shorten the range of motion.
Get rings by clicking here
© 2014 Chad Waterbury
HFT2: PECTORALS | Push-Up Variations
Push-Up Variations
click image for video page
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 2
minutes between sets.
How to make it harder: elevate feet on a bench or Swiss Ball.
How to make it easier: shorten the range of motion or rest knees on
the ground.
© 2014 Chad Waterbury
HFT2: PECTORALS | Push-Up IS
Push-Up Iso-Squeeze (no video)
How to do it: from the position shown above, attempt to pull your
hands together as intensely as possible.
Parameters for each session:
in a day. Rest 1 minute between sets.
How to make it harder: elevate feet on a bench or Swiss Ball.
How to make it easier: place knees on the ground.
© 2014 Chad Waterbury
HFT2: PECTORALS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
SETS
1
1
3
3
3
3
REPS/TIME
REST
5
5
10s IS
10s IS
2 min.
2 min.
1 min.
1 min.
SETS
1
1
3
3
3
3
REPS/TIME
REST
5
5
10s IS
10s IS
2 min.
2 min.
1 min.
1 min.
SETS
1
1
3
3
3
3
REPS/TIME
REST
5
5
10s IS
10s IS
2 min.
2 min.
1 min.
1 min.
Notes:
EXERCISE
Notes:
EXERCISE
Notes:
© 2014 Chad Waterbury
HFT2: LATS | Slide-Out or Fall-Out
Which athletes have the biggest lats? Gymnasts that do the rings earn
development but their approach is impractical, unless you feel like
swimming for 4 hours every day.
How did they do it? Rings gymnasts combine brief, intense contractions
PLAN OF ATTACK
Slide-Out or Fall-Out
Slide-Out/Fall-Out 3-1 Iso-Squeeze Countdown (ISC)
Rest 10 seconds
Rest 10 seconds
Rest 2 minutes and repeat once more
Slide-Out/Fall-Out Iso-Squeeze (IS)
Rest 1 minute between sets
© 2014 Chad Waterbury
HFT2: LATS | Slide-Out
Slide-Out
click image for video page
Parameters for each session:
Countdown (ISC) twice in a day. Rest 2 minute between sets.
How to make it harder: increase range of motion, or straighten the
legs so the knees are off the ground and you’re on the toes.
How to make it easier: shorten range of motion.
© 2014 Chad Waterbury
HFT2: LATS | Fall-Out from Rings
Fall-Out from Rings
click image for video page
Parameters for each session:
Countdown (ISC) twice in a day. Rest 2 minute between sets.
How to make it harder: increase range of motion, or straighten the
legs so the knees are off the ground and you’re on the toes as
shown in the video above.
How to make it easier: shorten range of motion.
Get rings by clicking here
© 2014 Chad Waterbury
HFT2: LATS | Wide-Grip Hammer Pull-up
Wide-Grip Hammer Pull-up
click image for video page
Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3
minute between sets.
How to make it harder: add weight to a chin/dip belt, wear a
weighted vest, or hold a dumbbell between your feet.
How to make it easier: place a chair in front of you, bend the knees
and rest your feet on the chair to reduce your load.
Get rings by clicking here
© 2014 Chad Waterbury
HFT2: LATS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
SETS
3
3
3
3
3
3
REPS/TIME
SETS
3
3
3
3
3
3
REPS/TIME
SETS
3
3
3
3
3
3
REPS/TIME
5
5
5s IS
5s IS
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
Notes:
EXERCISE
5
5
5s IS
5s IS
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
Notes:
EXERCISE
Notes:
© 2014 Chad Waterbury
5
5
5s IS
5s IS
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
HFT2: GLUTES | Hip Hinge Squeeze
Which athletes have the best glutes? Sprinters and powerlifters.
How did they do it?
training because they can take a lot of abuse.
PLAN OF ATTACK
Hip Hinge IsSqueeze
click image for video page
Parameters for each session:
(IS) twice in a day. Rest 1 minute between sets.
How to make it harder: double or triple the bands.
How to make it easier: use a lighter band.
© 2014 Chad Waterbury
HFT2: GLUTES | Hip Thrust
Hip Thrust
click image for video page
Parameters for each session:
Countdown (ISC) twice in a day. Rest 90 seconds between sets.
How to make it harder: double or triple the bands.
How to make it easier: use a lighter band.
Hip Thrust 5-1 Iso-Squeeze Countdown (ISC)
Hold peak contraction (hips high) for 5 seconds, then do 5 reps
Rest 10 seconds
Hold peak contraction for 4 seconds, then do 4 reps
Rest 10 seconds
Hold peak contraction for 3 seconds, then do 3 reps
Rest 10 seconds
Hold peak contraction for 2 seconds, then do 2 reps
Rest 10 seconds
Rest 1 minute and repeat for 4 rounds
© 2014 Chad Waterbury
HFT2: GLUTES | Monster Walk
Monster Walk
click image for video page
Parameters for each session:
a day.
How to make it harder: double or triple the bands.
How to make it easier: use a lighter band.
Monster Walk 10-2 Countdown
Take 10 steps (5 with each leg) forward and back
Rest 10 seconds
Take 8 steps (4 with each leg) forward and back
Rest 10 seconds
Take 6 steps (3 with each leg) forward and back
Rest 10 seconds
Take 4 steps (2 with each leg) forward and back
Rest 10 seconds
Take 2 steps forward and back
© 2014 Chad Waterbury
HFT2: GLUTES | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
REST
1 min.
1 min.
90s
90s
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
REST
1 min.
1 min.
90s
90s
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
REST
1 min.
1 min.
90s
90s
Notes:
Notes:
Notes:
© 2014 Chad Waterbury
HFT2: CALVES | Foot/Calf Soft Tissue Work
Which athletes have the best calves? Ballet dancers, sand volleyball
players, and soccer athletes.
How did they do it?
that challenges their balance. Landing from a jump or being up on the
PLAN OF ATTACK
Foot/Calf Soft Tissue Work: Foot and Shin Roll
click image for video page
Ball foot roll: 1 minute on for each foot, at least once a day.
Anterior Calf Foam roll: 1 minute on each leg, at least once a day.
It’s essential to do these drills each day, as often as possible.
© 2014 Chad Waterbury
HFT2: CALVES | Ankle Mobility Drills
Ankle Mobility Drills: Inversion and Circles
click image for video page
Ankle Inversion: 10 slow reps, each foot, at least once a day.
Ankle circles: 10 slow reps, each direction, at least once a day.
It’s essential to do these drills each day, as often as possible, if you
don’t have the necessary range of motion.
© 2014 Chad Waterbury
HFT2: CALVES | Single-Leg Calf Raise
Single-Leg Calf Raise
click image for video page
Parameters for each session:
Countdown (ISC) twice in a day. Rest 90 seconds between sets.
(no rest between right and left).
.
How to make it harder: use less balance support, or hold a weight
How to make it easier: use more balance support.
Calf Raise 5-1 Iso-Squeeze Countdown (ISC)
Hold peak contraction (heel elevated) for 5 seconds, then do 5 reps
Rest 10 seconds
Hold peak contraction for 4 seconds, then do 4 reps
Rest 10 seconds
Hold peak contraction for 3 seconds, then do 3 reps
Rest 10 seconds
Hold peak contraction for 2 seconds, then do 2 reps
Rest 10 seconds
Rest 90 seconds and repeat for 2 rounds
© 2014 Chad Waterbury
HFT2: CALVES | Single-Leg Hop
Single-Leg Hop
click image for video page
Parameters for each session: 3 sets of 15 hops, twice in a day.
Rest 90 seconds between sets (no rest between left and right).
How to make it harder: jump higher, hold more weight.
How to make it easier: don’t jump as high.
training barefoot without pain.
© 2014 Chad Waterbury
HFT2: CALVES | DNS Calf Raise Squeeze
DNS Calf Raise Squeeze
click image for video page
Parameters for each session:
(IS), twice in a day. Rest 1 minute between sets (no rest between
right and left).
How to make it harder: hold a weight in your hand.
How to make it easier: use additional upper body support.
© 2014 Chad Waterbury
HFT2: CALVES | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
SETS
2
2
3
3
4
4
REPS/TIME
SETS
2
2
3
3
4
4
REPS/TIME
SETS
2
2
3
3
4
4
REPS/TIME
15
15
10s IS
10s IS
REST
90s
90s
90s
90s
1 min.
1 min.
Notes:
EXERCISE
15
15
10s IS
10s IS
REST
90s
90s
90s
90s
1 min.
1 min.
Notes:
EXERCISE
Notes:
© 2014 Chad Waterbury
15
15
10s IS
10s IS
REST
90s
90s
90s
90s
1 min.
1 min.
HFT2: QUADS | Soft Tissue Work
Which athletes have the best quadriceps? Speed skaters, downhill
skiiers, Olympic lifters and cyclists.
How did they do it?
high reps (long sets) or heavy loads but heavy training will wear you out.
PLAN OF ATTACK
Quads Soft Tissue Work: Quads/TFL Foam Roll
click image for video page
Parameters:
training.
This foam roll drill must be performed very slowly without holding
© 2014 Chad Waterbury
HFT2: QUADS | Hip Neural Reset
Hip Neural Reset: Half-Kneeling
click image for video page
Parameters: 2 complete head rotations, each leg down, at least
once a day before training.
This drill is much more effective than it looks. It’s crucial to make
and low back. Go very slowly and sink heavy into the knee that’s
down.
© 2014 Chad Waterbury
HFT2: QUADS | Goblet Squat
Goblet Squat with Band
click image for video page
Parameters for each session: 2 sets of 25 reps, twice in a day.
Rest 3 minutes between sets.
How to make it harder: use more load (you can hold a weight in
each hand, elbows tucked tight).
How to make it easier: less load.
© 2014 Chad Waterbury
HFT2: QUADS | Reverse Lunge
Reverse Lunge
click image for video page
Parameters for each session: 2 sets of 15 reps, each leg, twice in a
day. Rest 2 minutes between sets (no rest between right and left).
How to make it harder: use more load (you can hold a weight in
each hand, elbows tucked tight).
How to make it easier: less load.
If the reverse lunge causes knee pain, or if you just want an
© 2014 Chad Waterbury
HFT2: QUADS | Single-Leg Squat
Single-Leg Squat
click image for video page
Parameters for each session: 2 sets of 15 reps, each leg, twice in a
day. Rest 2 minutes between sets (no rest between right and left).
How to make it harder:
How to make it easier: decrease range of motion.
© 2014 Chad Waterbury
HFT2: QUADS | Single-Leg Squat IS
Single-Leg Squat Iso-Squeeze (IS)
click image for video page
Parameters for each session:
(IS) for each leg, twice in a day. Rest 2 minutes between sets (no
rest between right and left).
How to make it harder: increase the hold time.
How to make it easier:
listed above for the bottom portion of a reverse lunge (knee slightly
off the ground).
© 2014 Chad Waterbury
HFT2: QUADS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
EXERCISE
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
EXERCISE
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
Notes:
Notes:
Notes:
© 2014 Chad Waterbury
HFT2: HAMSTRINGS | Single-Leg Deadlift
Which athletes have the best hamstrings? Sprinters and powerlifters.
How did they do it? The hamstrings are packed with large motor units
that grow when the stimulus is brief and intense, or heavy. Sprinters and
PLAN OF ATTACK
Single-Leg Deadlift
click image for video page
Parameters for each session: 4 sets of 6 reps, twice in a day.
Rest 2 minutes between sets (no rest between right and left).
How to make it harder: use more load (you can hold a weight in
each hand).
How to make it easier: less load.
© 2014 Chad Waterbury
HFT2: HAMSTRINGS | Swing
Swing
click image for video page
Parameters for each session: 3 sets of 15 reps, twice in a day.
Rest 2 minutes between sets (no rest between right and left).
How to make it harder: use more load.
How to make it easier: less load.
necessary to use a kettlebell that’s as heavy as you can handle.
Light swings won’t make your hamstrings grow.
© 2014 Chad Waterbury
HFT2: HAMSTRINGS | Nordic Hamstring
Nordic Hamstring
click image for video page
How to do it:
your heels securely to anything. Shift your body forward and lower
as slowly as possible. Push back to the starting position.
Parameters for each session: 3 sets of 3 reps, twice in a day.
Rest 3 minutes between sets (no rest between right and left).
How to make it harder: lower more slowly.
How to make it easier: shorten range of motion.
the machine available.
© 2014 Chad Waterbury
HFT2: HAMSTRINGS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
EXERCISE
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
Notes:
EXERCISE
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
Notes:
© 2014 Chad Waterbury
HFT2: ABS | Stir the Pot
Which athletes have the best abs? The ones with the best diets.
How did they do it? See above. However, having a strong midsection is
essential for peak performance (and it certainly won’t hurt how you look
on the beach).
PLAN OF ATTACK
Stir the Pot
click image for video page
Parameters: 3 sets of 10 slow alternating reps (5 each direction),
twice in a day. Rest 90 seconds between sets.
How to make it harder: larger, slower circles.
How to make it easier: smaller circles.
© 2014 Chad Waterbury
HFT2: ABS | Side Plank with Leg Lift
Side Plank with Leg Lift
click image for video page
Parameters: 3 sets of the longest leg lift you can hold, each side.
Rest 90 seconds between sets (no rest between right and left).
How to make it harder: place a resistance band around thighs, just
above the knees.
How to make it easier:
stronger you’ll be able to lift the top leg.
© 2014 Chad Waterbury
HFT2: ABS | Hanging Leg Raise
Hanging Leg Raise
click image for video page
Parameters: 3 sets of 5 super slow reps, twice in a day. Rest 90
seconds between sets.
How to make it harder: go slower (you can never do this movement
too slowly).
How to make it easier: decrease the height you lift your legs.
Get rings by clicking here
© 2014 Chad Waterbury
HFT2: ABS | Training Log
The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
SETS
3
3
3
3
3
3
REPS/TIME
10
10
SETS
3
3
3
3
3
3
REPS/TIME
10
10
5
5
REST
90s
90s
90s
90s
90s
90s
Notes:
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
5
5
REST
90s
90s
90s
90s
90s
90s
Notes:
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
Notes:
© 2014 Chad Waterbury
5
5
REST
90s
90s
90s
90s
90s
90s
PART III:
HFT2 FULL-BODY
16-week Programs
V.1 V.2
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | OVERVIEW |
Which Program Do You Need?
This system includes two full-body, 12-week training programs: Version 1 (V.1)
and Version 2 (V.2). Here’s an explanation of each:
Full-Body V.1: this version is designed to be performed with a Targeted
Training plan since virtually none of the exercises overlap. However, there’s a
slight chance an exercise could overlap, depending on which Targeted Training
plan you’re using. Make a point to stagger the full-body and Targeted workouts
so you’re not doubling up on any exercise.
Even though there aren’t videos for the exercises in this phase, you all know
what they are since they’re comprised of basic, compound lifts. You can do the
Targeted workouts at the beginning or end of the full-body workout, 6 hours
later or before, or on an off day.
Full-Body V.2: in this intense, 12-week program you’ll be doing the exercises
and training methods outlined in the Targeted Training plans. This program is
killer, so don’t add any Targeted plans to it. The V.2 program is ideal for the
guys that need to add the most mass across the entire body without regard for
When should you perform the Targeted Training workout? You have a few
options:
At the beginning or end of the full-body workouts.
At least 6 hours before or after the full-body workouts.
On an “off” day when you don’t do a full-body workout.
It’s ideal if you add only one Targeted Training plan into the V.1 system. I know
some of you with plenty of energy and drive will want to add two or more.
stick to just one Targeted Training plan. After that time if you feel your energy
and recovery can withstand an additional body part specialization, go ahead and
add it in. But don’t say I didn’t warn you.
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | PREP WORK |
How to Prepare for Your Workouts
I know none of us like to do prep work, but it’s great insurance against strain
and injury, if you know what to do. So I’ll outline two different strategies: the
you need. The full-body workouts in this program are tough, so don’t face them
unprepared.
Advanced Prep Work
Golf ball foot roll
Quads/TFL foam roll
Monster walk
Stir the pot
Side plank with leg lift
30 seconds each foot
30 seconds each leg
1 minute each leg
1 full head turn, each knee down
2 reaches, each side
5/4/3/2/1 steps forward and back
5 slow reps, each direction
30 seconds, each side
It’s worth noting here that the above sequence only takes about 10-12
minutes. Considering how valuable those drills are for performance and injury
prevention, I hope you’ll make time for them. They’re only necessary before the
full-body workouts.
However, if you’re short on time or don’t have any nagging injuries that hinder
your workouts, the following sequence will get you ready to train in minimal
time.
Minimal Prep Work
Golf ball foot roll
Stir the pot
Monster walk
Side plank with leg lift
30 seconds each foot
5 slow reps, each direction
5/4/3/2/1 reps slow reps forward and back
30 seconds, each side
Finally, all workouts are in a circuit format. You’ll do one set of each exercise
before repeating the circuit. This allows you to repeat each exercise with more
Don’t rest between the right and left side for single-limb exercises.
© 2014 Chad Waterbury
V.1
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 1
Explanation of Training Log: The tables read vertically and contain a place to write the
actual load and reps you used for each set (7 sets or circuits below). Sometimes you’ll miss
a rep or need to decrease/increase the load, so it’s important to keep track of those changes.
progression plan. Everything is worked into the tables. You just have to print the page, do
the workouts, and keep track of your load and reps.
WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set, 7 rounds.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 14-rep max and do 12 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Curl to Overhead Press with DBs or KBs for 12 reps
45 seconds
Romanian Deadlift or Swing with wide stance for 12 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 1
WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp up (increase) the load of each set.
Load/
Reps
Rest
45 seconds
Push press with DBs or KBs (palms facing in) for 3 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 2
WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 14-rep max and do 12 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Curl to Overhead Press with DBs or KBs for 12 reps
45 seconds
Romanian Deadlift or Swing with wide stance for 12 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 2
WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp up the load of each set.
Load/
Reps
Rest
45 seconds
Push press with DBs or KBs (palms facing in) for 3 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 3
WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 14-rep max and do 12 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
30 seconds
Curl to Overhead Press with DBs or KBs for 12 reps
30 seconds
Romanian Deadlift or Swing with wide stance for 12 reps
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 3
WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday): Ramp up the load of each set.
Load/
Reps
Rest
30 seconds
Push press with DBs or KBs (palms facing in) for 3 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 4
WORKOUT 1 (Monday): Start with a weight that’s a 7-rep max and do 4 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 4 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 12-rep max and do 10 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 10 reps
45 seconds
Romanian Deadlift or Swing for 10 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 4
WORKOUT 3 (Thursday): Start with a weight that’s a 9-rep max and do 7 reps per set.
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp (increase) the load of each set.
Load/
Reps
Rest
45 seconds
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 5
WORKOUT 1 (Monday): Start with a weight that’s a 7-rep max and do 4 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 4 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 12-rep max and do 10 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 10 reps
45 seconds
Romanian Deadlift or Swing for 10 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 5
WORKOUT 3 (Thursday): Start with a weight that’s a 9-rep max and do 7 reps per set.
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp (increase) the load of each set.
Load/
Reps
Rest
45 seconds
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 6
WORKOUT 1 (Monday): Start with a weight that’s a 7-rep max and do 4 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 4 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 12-rep max and do 10 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 10 reps
30 seconds
Romanian Deadlift or Swing for 10 reps
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 6
WORKOUT 3 (Thursday): Start with a weight that’s a 9-rep max and do 7 reps per set.
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday): Ramp (increase) the load of each set.
Load/
Reps
Rest
30 seconds
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 7 (Deload)
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 1 (Monday): Start with a weight that’s a 9 or 10-rep max and do 4 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 4 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 2 (Tuesday): Start with a weight that’s a 15-rep max and do 10 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 10 reps
45 seconds
Romanian Deadlift or Swing for 10 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 7 (Deload)
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 3 (Thursday): Start with a weight that’s a 12-rep max and do 7 reps per set.
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 4 (Saturday): Ramp (increase) the load of each set and end with a level 7 rating.
Load/
Reps
Rest
45 seconds
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 8
WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 14-rep max and do 12 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 12 reps
45 seconds
Romanian Deadlift or Swing for 12 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 8
WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday):
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 9
WORKOUT 1 (Monday): Start with a weight that’s a 7-rep max and do 4 reps per set.
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 4 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 12-rep max and do 10 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
45 seconds
Dip or Floor Press or Standing Cable Chest Press for 10 reps
45 seconds
Romanian Deadlift or Swing for 10 reps
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 9
WORKOUT 3 (Thursday): Start with a weight that’s a 9-rep max and do 7 reps per set.
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp (increase) the load of each set.
Load/
Reps
Rest
45 seconds
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
45 seconds
Load/
Reps
Rest
45 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 10
WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Start with a weight that’s a 14-rep max and do 12 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
30 seconds
Curl to Overhead Press with KBs or DBs for 12 reps
30 seconds
Romanian Deadlift or Swing for 12 reps
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 10
WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday):
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 11
WORKOUT 1 (Monday): Start with a weight that’s a 10-rep max and do 8 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 8 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Ramp up the weight and do 5 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
30 seconds
Curl to Overhead Press with KBs or DBs for 5 reps
30 seconds
Romanian Deadlift for 5 reps
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 11
WORKOUT 3 (Thursday): Ramp up the weight and do 5 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 5 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday):
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 12
WORKOUT 1 (Monday): Start with a weight that’s a 6-rep max and do 3 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Ramp up the weight and do 5 reps per set.
Load/
Reps
Rest
Load/
Reps
Rest
Load/
Reps
Rest
30 seconds
Curl to Overhead Press with KBs or DBs for 5 reps
30 seconds
Romanian Deadlift for 5 reps
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 12
WORKOUT 3 (Thursday): Start with a weight that’s a 8-rep max and do 6 reps per set.
Load/
Reps
Rest
30 seconds
Dip or Floor Press or Standing Cable Chest Press for 6 reps
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday):
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Load/
Reps
Rest
30 seconds
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Options
How to Modify the Workouts in V.1
You’re not required to perform the exact exercises listed in the program. Some
guys, for example, thrive with the back squat. If you’re one of them, you can do
it on the days that call for a front squat or deadlift.
What matters is that you follow the full-body structure of each workout. You’ll
notice that each session has a compound exercise for the upper-body push and
pull, along with a “lower” body exercise such as the lunge, squat or deadlift.
Any variation on that theme will work.
One example:
Workout 4 of the V.1 program consists of the Renegade Row/Push Press/Deadlift circuit. As an alternative, you do the a Chest-Supported Row/Overhead
Sandbag Press/Trap-Bar Deadlift in place of it. Different exercises, but the same
basic movement patterns: that’s what matters.
Be as creative as you’d like while sticking to the movement format.
© 2014 Chad Waterbury
V.2
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Program Explanation
OVERVIEW OF V.2
The same basic principles apply to V.2 as they did for V.1. This plan is set up
on a Monday/Tuesday/Thursday/Saturday schedule as just a sample. Rearrange
the start day however you want but do your best to adhere to 2-on, 1-off, 1-on,
1-off, 1-on, 1-off schedule. The progressions are built into the training tables so
there’s no guesswork on your part.
The training logs in this section probably look unlike anything you’ve ever seen
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Load
Actual Reps or Time
Method
BW
ISC
BW
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
ISC
15 reps
Full ROM
5 slow reps
Full ROM
32 Kg
15
BW
5
Confusing, right? It’s actually pretty simple. The above log is nothing more than
a Inverted Row/Judo Push-up/Swing/Hanging Leg Raise circuit with 45 seconds
of rest between each exercise for 5 rounds (circuits), indicated by 5 columns.
For the Inverted Row your training method is the 3-1 Iso-Squeeze Countdown.
So you’ll do a 3-second squeeze followed by 3 reps. Then you’ll rest 10 seconds
and do a 2-second squeeze followed by 2 reps. Rest 10 seconds and do a onesecond squeeze followed by one rep. That’s one set. You’ll rest for 45 seconds
and move to the Judo Push-up.
Write the load and actual reps (you might miss one) or hold time in the spaces
to the right. Finally, read the Method section carefully because not all exercises
stay within the 3-1 or 5-1 ISC. There are many progressions in the plan.
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 1
Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Reverse Lunge
Rest 45s
Rest 45s, repeat circuit
Notes:
Method
5 reps
Full ROM
5 rounds/circuits
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Method
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
ISC
Load
Actual Reps or Time
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 1
Workout 3 (Thursday)
Exercise
Method
Rest 45s
ISC
Rest 45s
10s
IS
Rest 45s
5 reps
Full ROM
5 rounds/circuits
Load
Actual Reps or Time
10 reps
Rest 45s, repeat circuit
Notes:
Workout 4 (Saturday)
Exercise
Rest 45s
Method
5 reps
Full ROM
Rest 45s
5 reps
Full ROM
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Load
Actual Reps or Time
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 2
Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Reverse Lunge
Rest 45s
Rest 45s, repeat circuit
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Method
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
ISC
Load
Actual Reps or Time
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 2
Workout 3 (Thursday)
Exercise
Method
Rest 45s
ISC
Rest 45s
10s
IS
Rest 45s
5 reps
Full ROM
Load
Actual Reps or Time
10 reps
Rest 45s, repeat circuit
Notes:
Workout 4 (Saturday)
Exercise
Rest 45s
Method
5 reps
Full ROM
Rest 45s
5 reps
Full ROM
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Load
Actual Reps or Time
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 3
Workout 1 (Monday)
Exercise
Rest 30s
Rest 30s
Reverse Lunge
Rest 30s
Rest 30s, repeat circuit
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Method
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
ISC
Load
Actual Reps or Time
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 3
Workout 3 (Thursday)
Exercise
Method
Rest 30s
ISC
Rest 30s
10s
IS
Rest 30s
5 reps
Full ROM
Load
Actual Reps or Time
10 reps
Rest 30s, repeat circuit
Notes:
Workout 4 (Saturday)
Exercise
Rest 30s
Method
5 reps
Full ROM
Rest 30s
5 reps
Full ROM
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Load
Actual Reps or Time
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 4
Workout 1 (Monday)
Exercise
Rest 30s
Rest 30s
Reverse Lunge
Rest 30s
Rest 30s, repeat circuit
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Method
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
ISC
Load
Actual Reps or Time
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 4
Workout 3 (Thursday)
Exercise
Method
Rest 30s
ISC
Rest 30s
10s
IS
Rest 30s
5 reps
Full ROM
Load
Actual Reps or Time
10 reps
Rest 30s, repeat circuit
Notes:
Workout 4 (Saturday)
Exercise
Rest 30s
Method
5 reps
Full ROM
Rest 30s
5 reps
Full ROM
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Load
Actual Reps or Time
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 5
Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Hip Thrust
Rest 45s
Rest 45s, repeat circuit
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Rest 45s
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 5
Workout 3 (Thursday)
Exercise
Rest 45s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
Rest 45s
Reverse Lunge
Rest 45s
8 reps
Full ROM
Rest 45s, repeat circuit
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 45s
Rest 45s
Swing
Rest 45s
Rest 45s, repeat circuit
Method
Load
Actual Reps or Time
ISC
6 reps
Full ROM
20 reps
Full ROM
hold time
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 6
Workout 1 (Monday)
Exercise
Rest 30s
Rest 30s
Hip Thrust
Rest 30s
Rest 30s, repeat circuit
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Rest 30s
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 6
Workout 3 (Thursday)
Exercise
Rest 30s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
Rest 30s
Reverse Lunge
Rest 30s
8 reps
Full ROM
Rest 30s, repeat circuit
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 30s
Method
Load
Actual Reps or Time
ISC
6 reps
Full ROM
Rest 30s
Swing
Rest 30s
20 reps
Full ROM
Rest 30s, repeat circuit
hold time
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 7 (Deload)
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
Workout 1 (Monday)
Exercise
Rest 30s
Rest 30s
Reverse Lunge
Rest 30s
Rest 30s, repeat circuit
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
ISC
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Method
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
ISC
Load
Actual Reps or Time
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 7 (Deload)
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
Workout 3 (Thursday)
Exercise
Method
Rest 30s
ISC
Rest 30s
10s
IS
Rest 30s
5 reps
Full ROM
Load
Actual Reps or Time
10 reps
Rest 30s, repeat circuit
Notes:
This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
Workout 4 (Saturday)
Exercise
Rest 30s
Method
5 reps
Full ROM
Rest 30s
5 reps
Full ROM
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Load
Actual Reps or Time
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 8
Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Hip Thrust
Rest 45s
Rest 45s, repeat circuit
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Rest 45s
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 8
Workout 3 (Thursday)
Exercise
Rest 45s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
Rest 45s
Reverse Lunge
Rest 45s
8 reps
Full ROM
Rest 45s, repeat circuit
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 45s
Method
Load
Actual Reps or Time
ISC
6 reps
Full ROM
Rest 45s
Swing
Rest 45s
20 reps
Full ROM
Rest 45s, repeat circuit
hold time
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 9
Workout 1 (Monday)
Exercise
Floor Maltese
Rest 30s
Rest 30s
Hip Thrust
Rest 30s
Rest 30s, repeat circuit
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Rest 30s
Rest 30s
Hanging Leg Raise
Rest 30s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 9
Workout 3 (Thursday)
Exercise
Rest 30s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
Rest 30s
Reverse Lunge
Rest 30s
8 reps
Full ROM
Rest 30s, repeat circuit
ISC
Notes:
Workout 4 (Saturday)
Exercise
Inverted Row
Rest 30s
Method
Load
Actual Reps or Time
ISC
6 reps
Full ROM
Rest 30s
Swing
Rest 30s
20 reps
Full ROM
Rest 30s, repeat circuit
hold time
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 10
Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Nordic Hamstring
Rest 45s
Rest 45s, repeat circuit
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Rest 45s
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 10
Workout 3 (Thursday)
Exercise
Floor Maltese
Rest 45s
Method
5s
IS
Rest 45s
ISC
Rest 45s
ISC
Rest 45s, repeat circuit
ISC
Load
Actual Reps or Time
Notes:
Workout 4 (Saturday)
Exercise
Method
Rest 45s
ISC
Load
Actual Reps or Time
10 reps
Full ROM
Rest 45s
Swing
Rest 45s
25 reps
Full ROM
Rest 45s, repeat circuit
hold time
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 11
Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Nordic Hamstring
Rest 45s
Rest 45s, repeat circuit
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Rest 45s
Rest 45s
Stir the Pot
Rest 45s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 11
Workout 3 (Thursday)
Exercise
Floor Maltese
Rest 45s
Method
5s
IS
Rest 45s
ISC
Rest 45s
ISC
Rest 45s, repeat circuit
ISC
Load
Actual Reps or Time
Notes:
Workout 4 (Saturday)
Exercise
Method
Rest 45s
ISC
Load
Actual Reps or Time
10 reps
Full ROM
Rest 45s
Swing
Rest 45s
25 reps
Full ROM
Rest 45s, repeat circuit
hold time
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 12
Workout 1 (Monday)
Exercise
Rest 30s
Rest 30s
Nordic Hamstring
Rest 30s
Rest 30s, repeat circuit
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Rest 30s
Rest 30s
Stir the Pot
Rest 30s, repeat circuit
Method
Load
Actual Reps or Time
ISC
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
© 2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Week 12
Workout 3 (Thursday)
Exercise
Floor Maltese
Rest 30s
Method
5s
IS
Rest 30s
ISC
Rest 30s
ISC
Rest 30s, repeat circuit
ISC
Load
Actual Reps or Time
Notes:
Workout 4 (Saturday)
Exercise
Method
Rest 30s
ISC
Load
Actual Reps or Time
10 reps
Full ROM
Rest 30s
Swing
Rest 30s
25 reps
Full ROM
Rest 30s, repeat circuit
hold time
Notes:
© 2014 Chad Waterbury
HFT2: VIDEO LINKS
The next four pages list all of the links and videos if it’s easier for you to have
them in one place (just click on the name):
TRAINING TOOLS
Gymnasts rings
Fat Gripz
ASSESSMENTS/CORRECTIVES
DNS high bear
Pec minor ball roll
h
Foot/Shin roll
s
Quads/TFL foam roll
kneeling
BICEPS
Inverted row
p
© 2014 Chad Waterbury
HFT2: VIDEO LINKS
BICEPS (cont.)
Floor maltese
g
DELTOIDS
C
Lateral 100
TRICEPS
p
p
p
p
PECTORALS
C
Dip
s
© 2014 Chad Waterbury
HFT2: VIDEO LINKS
LATS
t
s
p
GLUTES
Hip hinge
Hip thrust
Monster walk
CALVES
e
p
e
© 2014 Chad Waterbury
HFT2: VIDEO LINKS
QUADS
Reverse lunge
t
S
HAMSTRINGS
t
Swing
Nordic hamstring
ABS
Stir the pot
t
Hanging leg raise
© 2014 Chad Waterbury