BECOME HARD TO KILL Before you get started I just wanted to introduce myself and say thanks for downloading your 7-step guide. With all the unrest in this world you never quite know what you might have to be ready for. To keep one step ahead and be able to protect those around us we love, we need to be prepared with the right skills and knowledge. Over the following pages I have laid out 7– key steps/ areas that are an important foundation for any warrior and will help keep you that one step ahead. I will detail what to train, how to train, mindset, and nutrition. There is also a full week of training included at the end for you, from our 12-week Elite Operator plan. Read over these steps, take action and Become Hard to Kill. Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL Without the right mindset, you will never reach your goals. When it comes to mindset, it really only comes down to a couple of things. Mental toughness, the ability to reframe situations and stay positive, and being able to be honest with yourself, choosing the hard right over the easy left. MENTAL TOUGHNESS Something you build by repeatedly doing what you need to do although you may not want to do it. Forget motivation, motivation is waning and only shows up at the perfect moments when you are feeling great. The answer is discipline. It means sticking to the task and process no matter how you are feeling that day. REFRAMING SITUATIONS The ability to see the positive in any situation. It’s obviously not always easy, its actually easier to see the negative in most situations but that is what will break you. Choosing to see the negative in every situation is simple, but remember, it will never make your life better. Here is an example of what I mean; You are being told you are going to have to ruck overnight, you could easily get upset and sulk the whole way through. Instead, think about how this is going to improve your fitness, improve your toughness and make you a harder individual. Think of the greater bond it will form with you and your team. You can always find some positives in even the worst situations. Don’t get me wrong, there will be times when it is near impossible to find a positive but at the very least try to stay neutral. Remind yourself that moving into a negative mindset will never fix the situation. “Complaining even if only to yourself will feed weakness and pull you into a downward spiral.” GIVE YOURSELF THE HARD TRUTH Lastly, its important to be honest with yourself. Many of us are running around telling ourselves lies and finding ways to mask the realities of our lives. Getting messed up constantly on alcohol and recreational drugs instead isn’t owning up to your bullshit. Life is hard and always will be. But like Jocko says, “Discipline is Freedom”. “Choose to do what’s hard and your life will be easy. Choose what is easy and comfortable and your life will be hard.” . To revise the three main points of keeping a solid mind set are: 01 Choose Hardship Voluntarily make decisions that will make your life harder for periods of time. Train hard, take cold showers, make sacrifices instead of partying etc. 02 Reframe Whenever something happens to you, choose to see the positive in it. Practice positive self talk. This is extremely important especially on selection courses when it will be you inside your own head the whole time. Your brain is built for survival, it will be looking for a way out when you push yourself to the limits. 03 Honesty and responsibility Don’t bullshit yourself and play the victim. Look at yourself In the mirror, if you are not happy with what you’re looking at, get to work! Same with everything else, look at your bank, look at your relationships. It’s about taking responsibility for all areas of your life. End of the day, we are all victims in one way or another. Shitty parents, teachers, boss, genetics, etc but dwelling on these will never improve your life. You can always improve your life. Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL “Strong people are Harder to kill and just more useful in general”. Mark Rippetoe really said it all with this one sentence. He wasn’t wrong, and I advise everyone to use some form of resistance training even if it’s only using your bodyweight. Incorporating strength training has so many benefits including building muscle, losing fat, speeding up your metabolism, increasing bone density, improving your posture, releasing endorphins to improve your mood, also boosting your testosterone and growth hormone levels. If you are a cardio bunny and aren’t currently incorporating any form of resistance training, Its time to start now. It really is never too late to start and seriously, you can’t flex cardio! I recommend building your max strength first in the sessions when you are fresh. The main movements here you will be targeting are squat, deadlift, bench press (and their variations), overhead press, pull-up and bent Row. Performing these exercises alone will hit almost every muscle and build a solid base for anyone. Strength programs should be based around these exercises. We then need to perform accessory work. Accessory work is the little exercises that compliment the big exercises I detailed above. It’s focusing on what you need / want most. During this time you will be increasing strength again, but with variations such as single body part exercises, and hitting certain muscles with extra volume to put on more mass. This is a great time to fix imbalances in areas you may have. Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL Do you just want great looking abs? Or, do you want abs that aid you in your lifting and job performance? YES, you can have BOTH! When it comes to your core, too many of us focus on performing only crunches and situps. It is no surprise really, since these are the main exercises which are tested in the military and police. However, its going to take more than that if you truly want to have a bulletproof functional midsection that not only looks great, but performs well. We need to work on all muscles of the core, • The Rectus abdominus (The six pack that you see) • External and Internal Obliques (The armor on the side of your midsection) • Transverse abdominus (The muscles that stabilize your core and hold your stomach in) • The Erector Spinae (The thick tree trunk muscles on your lower back) A lot of your core strength will be built through lifting heavy weights and using bodyweight movements but never forget to target the specific muscles also to balance out your strengths and weaknesses. You won’t successfully lift heavy poundage in your squat or deadlift without a strong core. The same goes for the push-up, you will never reach your peak without a solid core. I’m sure you would of heard someone say to you, “all you need is squats and deadlifts” . The problem with this school of thought though, is that many of us are strong in areas of our core and weak in others. So by sticking to this statement, you will be continuing to strengthen the strong areas as they will take over while the other areas of your core will continue to stay under strengthened and under developed. I have included this sample circuit for you that can be performed 2-3 times a week and covers all these areas of your core. Believe me it is a lot harder than it looks. Make sure you focus on form and keep the pace up moving from one exercise to the next with no rest. Perform continuous rounds until you can’t perform the round straight through. If you can not perform a round straight through, rest between exercises but make sure to repeat the circuit 2-3 times through. Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL It’s great to be strong and as explained in step two, increased strength can improve your endurance but only to a point. “To be hard to kill, you need to be able to move your body fast and efficiently over long periods of time whether on land or in the sea. “ This doesn’t come naturally, you must train hard and train consistently. Endurance training will build your lungs, increase your energy levels, improve immunity, strengthen the heart and improve circulation, aid recovery and a myriad of other benefits. LOW INTENSITY I recommend everyone as a base perform at least 2 Aerobic long slow distance sessions per week. Activities you can use are running, swimming, rucking / hiking, cycling, rowing. These sessions should be performed at 60-75% effort where you are still able to talk comfortably or breath throughout your nose the whole duration. HIGH INTENSITY On top of these low intensity sessions I recommend performing 2-4 High intensity Interval sessions. This will really turn up the volume on your metabolism and are generally more exciting than the slow sessions. These sessions are usually around 1020 minutes long and include times of very high intense exercise mixed with short rest periods, with varying tempos. Examples are Interval Sprints, EMOM’s (every minute on the minute), 45sec on 15sec rest, TABATAS etc. You can do damn near anything for these, but I have added some good examples for you in your sample week of training included on pages 10-11. Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL When it comes to being in the military or police, it is extremely important to be able to handle yourself. This is especially important for the law enforcement officer, who often needs to use his hands before his firearm. You don’t need to be an expert so don’t let it put you off starting if you don’t already train. Many martial arts really do require you to drop the ego though. Knowing you can handle yourself in the streets will greatly increase your confidence. That alone, will make it less likely that you will have to use your hand to hand skills. Below I have listed the top four that I would recommend and why. The main reason I have chosen Muay Thai over regular boxing or a traditional martial art such as Tae Kwon Do is that it includes using all 8 striking points. Both Feet, knees, fists and elbows. Also, it requires clinch work which is helpful in closing with an attacker and also controlling an attackers head which then controls the rest of his body. Obviously, you can’t be running into a situation, throwing flying kicks and elbows. You will have to calm most situations with a form of grappling. But in saying that, its great to know you have the skills to use striking when need be and to control the distance of an attacker. Hapkido is perfect for Military and Law Enforcement as it employs joint locks, grappling, and throwing techniques as well as kicks, punches, and other striking attacks. It also teaches the use of weapons. You will be taught to overpower attackers through footwork and body positioning, avoiding the use of brute strength against brute strength. The only negative here depending on the school is you may spend time on weapons such as nunchaku, bo-staff and swords which you will not be using in daily life. Brazilian jiu-jitsu is something that has been around a long time but really hit the scene when Royce Gracie hit the UfC and made men far bigger and stronger than him submit to his superior techniques. This shows you how effective it will be for you on the streets while wearing a uniform. It is designed specifically to enable smaller men to overcome stronger and bigger opponents. The majority of fights end up on the ground, so it is important that you have a base knowledge of fighting on the ground and you can handle yourself here. The techniques focus on joint locks and restricting blood flow to certain areas. To be successful using these techniques, you don’t need to be extremely strong, just stronger than the weakest point you are attacking. This is a Self-defense and fighting system developed for the Israeli Defense forces. It is extremely effective with no bullshit. You will be taught how to neutralize a threat as fast as possible. One great positive is unlike most martial arts where defensive and offensive moves are taught separately, counterattacks are taught for each defensive move. You will also learn how to use almost any object as weapon. Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL There is so much to say when it comes to nutrition, and so many different thoughts and ways to eat. Most of them work if you stick to them. I’m not going to bore you in this guide with a huge amount of info. If you want it, then go and buy the book Deep Nutrition. Here are seven tips though that you should follow if you want to build a better looking, higher performing body. Focus on eating 90% whole foods, you are allowed some junk. For example Pre, during and post workout you can use sports drinks etc. Eat vegetables with most meals and fruit 1-2 times per day. Don’t neglect your fat intake. You want healthy fats making up 25-30% of your daily energy intake. This will come from meats, fish, nuts, avocados, olive oil etc. Healthy fats increase your testosterone but don’t go overboard! Eat every 2-3 hours. Focus on consuming 4-6 meals per day. I personally love Intermittent fasting, but if you lead a very active lifestyle from start of the day to finish. I do not recommend it. Make sure most of your carbohydrate intake comes from fruits and vegetables. Eat protein with each meal, the majority of it being lean meat. Choose liquid that contains no calories, the first choice being water! Next up is green tea. Black tea and coffee is fine, but will dehydrate you so make sure you up your water intake. Free guide Get get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL For your seventh and final step, I have included 7 days worth of workouts. These sessions will encompass all of the aspects of your training, from strength, endurance, and core work. Teaching you how you can make your workouts effective and cover all aspects that help to make you Hard To Kill. WARM UP It is very important to warm up properly for these sessions especially since most of them begin with your strength section. To do so, make sure you complete 4 warm-up sets of the strength exercise you will be performing that day. These sets shouldn't be difficult and are used to warm-up and fire up your central nervous system for what’s to come. NOTE: Keep rest periods for theses to 90-120secs. (this doesn't have to be exact, just use the bar and get some more blood flowing) For all strength exercises you must rest for a minimum of 2 minutes between sets. You can take longer but keep your rest periods below 4 minutes so you don’t lose your motivation and flow. BENCH PRESS 90% x 2-4 Reps 80% x 4-6 Reps 70% x 6-8 Reps Strength set of 60% x 8-12 Reps Alt Arm DB bench press Superset w/ One arm DB row 4x8 (Each side) SUPERSETS DB side lateral raise Superset w/ Sternum Chin-ups 4x8 (or pull-down) DB bicep curl Superset w/ Elbows in Dips 4 x 12 CORE Hanging Knee raise 3x15 Oblique V-ups 4 x20 (2 Sets each side) Roman twists 3 x30 Weighted Sit-ups 3 x15 (10lbs) BARBELL BACK SQUAT ACCESORY WORK 90% x 2-4 Reps 80% x 4-6 Reps 70% x 6-8 Reps 60% x 8-12 Reps Walking lunges 4 x8 (Each side) Single Leg glute bridge 3x12 Assisted Pistols 3 x8 Leg Extensions 3 x15 Run at a constant pace, on technique and RUNNING focusing breathing. Perform this at 70 RUN 7MILES -75% effort. NOTE: This week has been pulled directly from week 10 of our Elite Operator 12-Week training Plan. Free guide Get get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL 350m Warm-up 4 x 200m SWIMMING 4 x 150m SPRINTS 4 x 50m (Rest 0.5x as long as you work) 90% x 2-4 Reps DEADLIFT 80% x 4-6 Reps STRENGTH SET. 70% x 6-8 Reps 60% x 8-12 Reps CORE ACCESORY WORK WIDE PULL-UP RUCK 2-Count Arm Haulers x20 4-ROUNDS 4-Count Flutterkicks x35 90% x 2-4 Reps 80% x 4-6 Reps 70% x 6-8 Reps OR PULL-DOWN 60% x 8-12 Reps Grip holds 3 x Max DB Bulgarian split squat 4x8 (Each side) DB Romanian deadlift 4x8 Standing calf raise 2x15 Carrying 40lbs total weight. Aim to complete 10 Miles this in under 140 Minutes. Barbell overhead press Superset w/ Rope Chin-ups 4 x8 Ring Push-ups Superset w/ Ring rows 4 x15 SUPERSETS Barbell tricep extension Superset w/ Close grip bench press 3x8 (Use the same bar and weight for both exercises) Seated DB power cleans Superset w/ Plate shrugs 3x8 CORE RUN Rest and mobility work. Front Plank 7mins Side Plank 3mins (each side) Bicycle crunches 4x20 Dip Bar leg raises 3x15 2 x800m 4 x400m (Rest 1x as long as you work) Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness BECOME HARD TO KILL If you are ready to upgrade your training and take on a new challenge, we offer 6, 8 and 12 week training plans covering all goals at www.hardtokillfitness.co For help choosing the right plan email us at. support@hardtokillfitness.co Free guide get the full training experience here at www.hardtokillfitness.co ©All rights reserved to Hard To Kill Fitness