U.L.T R.A. .

1 2 - M O N T H S Y S T E M

Ultimate Long-Term Resistance and Aerobic System

MONTH 5
By Christopher M. Lockwood, MS, CSCS, Staff Writer
Steve Manley and Cynthia Hill have fun the ULTRA way.

n 1986 and at 178 pounds, Evander Holyfield was about to begin training for the biggest fight of his career: his first-ever professional world boxing title as a cruiser weight. According to Lou Duva, his boxing trainer at the time, if Holyfield didnt knock a guy out by the fifth round, hed find himself in serious trouble and would usually run out of gas by round six or seven. Wondering what this has to do with this months ULTRA System installment? Ill let you in on the punch line (no pun intended ): Holyfield now weighs in at roughly 215 pounds for his world heavyweight championship fights; hes ranked as the World Boxing Associations (WBA) and International Boxing Federations (IBF)

140 MUSCLE & FITNESS November 1 999

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M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

undisputed heavyweight champion; he holds a professional record of 36 -3-1 with 25 of those wins coming from knockouts; and at age 36 hes still known for his incredible punching speed and quickness not to mention that he has one of the best physiques in boxing. Holyfield may boast the ultimate combination of skill, strength, size, endurance, heart, mental toughness and religious fervor, all rolled into one extremely powerful package. And since our intent this month is to show you how to train for power though not at the expense of aesthetics, but rather to enhance them and increase your ability to perform sports skills, who better to guide you down that path than the man Duva and Holyfield turned to some 13 years ago: Tim Hallmark.

The ULTRA System Training Progression

Program Design
it attempts to contract and vice versa ell begin and end this five-week Evander to return to its normal resting state. installment with a one-week Holyfield For example, Hallmark uses the vertical active rest phase to allow your body and Tim jump almost exclusively as Holyfields and mind a chance to catch a breather Hallmark primary plyometric exercise. I believe that from all the hard training being thrown the No. 1 best power move is the verti your way. Consider it your prescription cal jump, he says. For a boxer, if I can to enjoy sports and activities other than increase his vertical leap since his force bodybuilding, all the while boosting is generated from the ground up then your performance when you return to hell be a better boxer. Hell perform his the gym. During the three weeks that punches a little bit quicker, a little bit faster separate those active-rest phases, howand more efficiently. What makes it such a ever, Hallmark and I have devised a propowerful move is that everything congram intended to give you more tracts to give you 100% effort extenpower and balance to make you a betsion of the ankles, knees, hips, back and ter bodybuilder and give you more elbows and flexion of the shoulders. explosiveness in the sports you play. Hallmark has actually gone as far as It probably isnt a hard sell to tell you that more power will make you a better bodybuilder, but your developing what he calls the Center Force (pictured definition and perception about power and power training may below), a training aid that utilizes bungee cords and pulleys to not do the term justice. Many people confuse strength with include the element of progressive resistance to an otherwise power, or believe that because someone is big that he or she is bodyweight-only movement. Ive tried to develop ways to make also powerful. Hallmark says, Like in football, a guy gets so stuck the fast-twitch muscles work as hard as they possibly can without on making himself big, big, big and strong, strong, strong that his changing the biomechanics of the movement. . . . With tradispeed [power] goes out the window . . . and hes no good to the tional exercises or plyometrics, as resistance goes up the movement tends to slow down, or the biomechanics of the movement team because he cant get off the line quick enough. By definition, power is equal to force multiplied by velo- change and someone can get hurt, he says when asked why he city. In other words, in resistance training the more weight invented this and other training machines. Performing only one verti you can lift and the faster you can do so, the more powTraining with the erful you are. Simply lifting more weight, or moving light cal leap isnt in itself plyoCenter Force weight very rapidly, doesnt constitute power; the combina- metric, but it is a display of power. What makes a vertion of the two is imperative. According to Tudor Bompa, PhD, professor of theories of train- tical leap a plyometric ing at York University in Toronto, Ontario, Canada, and author of movement is performing Serious Strength Training ( Human Kinetics, 1998), the optimal continuous repetitions with training load for developing power for bodybuilding is likely no rest between eccentric around 50%70% of your 1RM (one-repetition maximum, or the and concentric contracmost weight you can lift for only one rep). Working around that tions. Combine this sort of percentage, Hallmark and I offer a program that includes weight, training with multijoint power lifts, stop-and-go speed, and sprint and plyometric training to push your power envelope. The weight and sprint training arent new to the ULTRA pro- core endurance and stability gram, though the exercises and drills youll be doing are. But training, and you have one you may be wondering, What the heck are plyometrics? My heck of a power package! simplest definition is that theyre possibly the best form of exercontact Hallmark or cise to promote and display explosive power by utilizing whats To order one ofTim training devices, to his called the stretch reflex. This physiological theory basically call TAMH Enterprises, Inc. at 888states that muscle likes to stay in equilibrium, so as it stretches, 882-BFIT.
Johnny McGowen

November 1 999 MUSCLE & FITNESS 141

NUTRITION
Eating for Power By Chris Aceto

ower and strength are two qualities society has always loved to observe. Whether the uring the power phase, bursting acceleration of Jesse Owens, the punch power of Evander Holyfield, the raw your diet will include more swing of Mark McGwire or the visual might and musculature of Mr. Olympia, power is someprotein: Up to 30% of your total thing we innately admire, and those we deem to have phenomenal amounts are elevated to idol status. calories will be derived from The approach to attaining power varies from person to person. Kristi Reimers, MS, RD, consultant to the U.S. Olympic Committee, says, Many athletes, especially accomplished ones, use foods such as lean red meat, different dietary approaches to get to the same end. To make room for individuality, Reimers low-fat cheeses, turkey and the adds, It may be a mistake to make a global, one-size-fits-all comment about everyone needing old standards, tuna and skinthe same exact diet to succeed. Indeed, many power athletes choose different paths. Melanie Kosoff-Roach is a good exam- less chicken. When protein ple. The 24-year-old Olympic weightlifting hopeful weighs in at a slight 117 pounds for com- intake goes up, your fat intake petition yet has clean and jerked an incredible 248 pounds. Before I made the world team in automatically rises as well, 1997, I was eating basically all carbs, with very little protein and fat, she says. When I switched over to a higher-protein diet and a lot more fat, I lifted more than ever before and since most animal protein conbroke a world record. tains a fair amount of dietary fat. USOCs Reimers feels a zero-fat diet is completely off the mark. Dont be fat-phobic, she warns. The complete avoidance of fat in the diet to minimize fat on the body will hinder gains in strength. Fat is an essential nutrient needed to make hormones and cells. If your diet completely lacks fat, your body wont respond to your training. Whats the bottom line? Reimers suggests that no power athlete eat less than 15% of his or her total calories from dietary fat, and amounts as high as 25% seem adequate. Reimers also notes that a lack of protein will inhibit growth and development of power. Our bodies adapt to a lower protein intake by turning over cells less often. Basically, when you dont have enough protein, your body enters a stagnant state nothing happens. What about those who adhere to a 40/ 30 / 30 plan that prescribes 40% of your calories from carbs and 30% from both protein and dietary fat? Reimer sums it up this way: Most people who think they follow a 40/ 30 / 30 plan are really somewhere between an extremely unbalanced high-carb, zero-fat, low-protein diet and a genuine 40/ 30 / 30 ratio. And thats a pretty good place to be if youre looking to show improvements in power or muscle growth, as it isnt lopsided toward any one nutrient.

Chris Aceto graduated summa cum laude from Springfield College in Massachusetts, earning a bachelors degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness weekend getaways in Maine and Florida. For more information on his instructional books titled Championship Bodybuilding and Everything You Need to Know About Fat Loss, call 207-934-7812.

Supplementation for Strength

During the active-rest stage, drop all supplements with the exception of your multivitamin/mineral. During the power period, add back in the following: 5 7 grams of creatine taken with your post-training meal; 710 grams of glutamine split before and after your training; and 3 grams of HMB, taking 1 1 2 grams before you get to the gym and 1 1 2 grams following your workout. Similarly, your protein and calorie needs wont be as high in the active-rest stages. You can use the same meal plans, but decrease your calories slightly by eating less protein as well as carbs since youll burn less glycogen and total calories.
iff Re
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The ULTRA Meal Plan Month 5

Each of the following 10 meals and five snacks yields a carbohydrate/protein/fat ratio of roughly 50/30/20. Each meal yields approximately 600 calories (75 grams of carbs, 45 grams of protein and 13 grams of fat) while each

Ra

ti o G o a l

snack yields approximately 300 calories (37 grams of carbs, 23 grams of protein and 67 grams of fat). Mix and match meals and snacks to attain a total daily caloric value thats approximately 250500 calories above what you burn each day.

20% Fat 30% Protein 50% Carbs

MEALS

Cals Carb Pro 2.5 0.5 6 44 28 81 18.5 7 15 6 1 47.5

Fat 15 0 0 0 1 16

3 eggs scrambled with 219 2 egg whites and 30 3 slices fat-free cheese 84 2 oz. cream of wheat cereal, cooked 200 top with 1 sliced banana 125 Totals 658 Breakfast Sandwich: 1 onion bagel 4 Tbsp. fat-free cream cheese 6 oz. flank steak, grilled 1 cup orange juice Totals

Heat together: 6 oz. fresh or canned shrimp 198 1.8 1 2 cup garbanzo beans 140 23 1 cup cooked rice 209 44 1 4 cup salsa 16 4 2 Tbsp. shredded mozzarella cheese22.5 0.5 Totals 537 73.3

39.6 7.5 6 0 4 57.1

3.6 2 1 0 0.5 7.1

225 56 229 100 610

46 4 0 24 74

8 10 28 1 47

1 0 13 0 14

7 oz. red snapper, pan-seared in 241 0 52.6 3.4 2 tsp. olive oil 81 0 0 9 8 oz. baked yam 268.5 62.5 3.5 0.5 1 cup cauliflower, steamed 44.5 7 3 0.5 Totals 635 69.5 59.1 13.4 Pizza: 2 English muffins, split, topped w/ 266 1 2 cup Zesty Tomato Sauce and 58.5 1 2 cup low-fat mozzarella cheese 90 4 oz. grilled flank steak, sliced thin, 150.5 and 1 2 cup chopped veggies 40 Totals 605

Heat together: 6 oz. chicken breast, cut into strips 183 11 2 cups cooked rice 313.5 1 cup frozen broccoli 62 2 Tbsp. low-sodium soy sauce 16 11 2 tsp. peanut oil 63 Totals 637.5 11 2 servings grilled lemon chicken (see Cooking With Herbs, p. 104) 219 8 oz. baked potato 252.5 4 Tbsp. fat-free sour cream 32 1 cup green beans, steamed 40 Totals 543.5 6 oz. swordfish, grilled 192.5 2 oz. cooked pasta 205 1 cup Zesty Tomato Sauce 117 (see Cooking With Herbs, p. 104) or a commercial low-fat sauce 1 small spinach salad w/ 10 1 Tbsp. low-fat dressing 35 Totals 559.5 Roll Up: 6 oz. canned tuna 2 Tbsp. low-fat shredded mozzarella cheese 2 9-inch-diameter flour tortillas 3 Tbsp. fat-free mayonnaise 1 cup shredded lettuce 1 apple Totals

0 39 3 66 9 1.5 10 5.5 0 2 2 0 0 0 7 78 55.5 11.5

52 11 2 0 9 74

10 2.5 16 18.5 1 48

2 0.5 2 8.5 0 13

7.5 57 2 8 74.5 0 42 22

36 5 6 2 49 33.5 7 5

5 .5 0 0 5.5 6.5 1 1

SNACKS
cup oats, cooked 4 rounded Tbsp. whey protein 1 Tbsp. raisins Totals 2 cups low-fat milk 2 rounded Tbsp. whey protein 1 small banana Totals 3 oz. deli turkey breast 2 slices Hearty Bran bread 1 Tbsp. spicy mustard Shredded lettuce Totals 3 oz. canned tuna 2 Tbsp. fat-free mayonnaise 1 pita pocket 2 slices tomato Totals Steel Pro Bar 1 cup low-fat milk 1 cup orange juice 4 rounded Tbsp. whey protein Totals
1 2

Cals Carb Pro 155 81 40 276 214 40.5 90.5 345 27 2 10 39 5 16 0 21

Fat 3 1 0 4 6 0.5 0.5 7 3 2 1 0 6 1.5 0 0 0 1.5 6 3 0 1 4

24 16 1 8 21 0.5 46 24.5 15 6 0 0 21 18 0 5 0 23 30 8 1 16 25

2 2 68

.5 0 0 3 46 11.5

91 1 184 35.5 13 1 4 1 292 38.5 85.5 24 144 8 261.5 330 107 100 81 288 0 6 31 2 39 15 12 24 2 38

171 22.5 262 36 8 85.2 560

0 0.5

36 4

3 0.5 6 0 0 0 9.5

46 6 9 0 2 0 21 .3 78.5 46.3 0 37 6.5 5.5 23.5 72.5

6 oz. top round steak, grilled 209 top with 11 2 cups diced potatoes, 175 1 small chopped tomato and 36.5 1 4 cup chopped onion 24 1 dinner roll 130 Totals 574.5

32 9 4.5 1 1.5 0.5 .5 0 4.5 2 43 12.5

November 1 999 MUSCLE & FITNESS 143

The ULTRA Success Story

s the ULTRA System approaches its halfway mark and flocks of letters and e-mails continue to roll in, two things come to mind: 1) Many of you who have been dedicated to the program since its inception are reporting great gains in both bodybuilding and lifestyle. Congratulations! Keep up the good work, stick it out for the remaining months, and I promise youll be happy with the results! 2) If you havent been following the program exactly or this is your first introduction to ULTRA, let me welcome you to what appears to be a huge following of participants. To get started, youll want to take a picture of yourself now and complete a thorough fitness evaluation (refer to the July 99 installment; check out page 10 for back-issue information). As a reminder, M&F is running a reader contest in conjunction with the ULTRA System. Heres how it works: At the end of the program, send us copies of your quarterly fitness evaluations, photos and a letter detailing your most dramatic improvements in fitness and health. Well pick a handful of the most amazing physical transformations and lifestyle successes and feature them in a future issue of M&F along with a short bio of the winners. Good luck, and keep training smart, hard and with ULTRA intensity!

ULTRA: Made to Order

hat would the ultimate workout be without ways for its users to manipulate certain variables to meet their own wants and demands? Answer: Not optimal. Thats why weve included a list of some common training goals and how you can change this months workout to more closely meet your specific needs. Simply find the area youd like to emphasize and make the necessary changes recommended. The more changes you make, the less specific this months training outcome will be, but thats totally up to you. Also keep in mind that this is a periodized program; in other words, weve designed the core workouts to cycle intensities and training volume (sets x reps x load) so that you can reach peak performance. Constantly deviating from the main workout may yield less-than-intended results. 1) More Power: Since power is our focus this month, you really neednt make any changes. If youre looking for more advanced plyometric drills, however, check out High-Powered Plyometrics (1999) or Jumping Into Plyometrics ( 2nd edition, 1998), both published by Human Kinetics. 2) More Muscle: This is great stimuli for increased growth, but if you cant wait until next months growth phase, use the same exercises but decrease your rest periods between sets to 11 2 2 minutes and increase your reps by 4 6 and weight by 10% 15%. 3) Reduce Bodyfat/Weight: Using the same exercises, decrease your rest periods between sets to 45 90 seconds, increase your reps to 15 per set for all exercises and decrease the weight by 10% 15% for all of your weight training lifts. Also, include at least three extra days per week of 20-plus minutes of interval cardio training and eat 250 500 fewer calories than you expend per day. 4) More Strength: The major change here should be when you do the jump squat and push press; increase the weight by about 15% 20% above prescription, lower the number of reps and include 1 3 extra sets for these exercises. 5) Better Cardio: Include at least three days per week of 20-plus minutes of either interval or constant-intensity cardio training; progressively increase your exercising heart rate with each session. 6) Greater Flexibility: Having a partner assist you in performing contract-relax flexibility exercises is an excellent way to increase your active range of motion. Just make sure that both you and your partner are well versed in the proper technique. 7) Time/Equipment Concerns: If you cant squeeze about 11 2 hours of training five days a week into your busy schedule, or you simply dont have access to some of the equipment necessary to perform the prescribed exercises, here are some options: If time is a problem, perform days one and five on the same day, doing your plyometrics first and choosing only one ab exercise. Then, determine how many other days you can afford to train, and use those as your weighttraining days. If just one other day is all you have, go heavy; if two are available, make one heavy and the other light. As far as equipment goes, this month requires only that you have access to a straight bar, some weight plates and a level, grassy area thats at least 50 yards in length. If you cant swing those, might I suggest getting off death row?
Reiff

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M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

NEW EXERCISES THIS MONTH

1 2 1

Vertical Jump
Exercise photos of Stan McQuay by Alex Ardenti

Stand erect with your feet just outside shoulder-width apart and your hands at your sides. Quickly bend your knees and extend your arms behind your body, then immediately explode upward and off the ground as high as possible, bringing your arms overhead. Upon landing, absorb the shock by crouching down. Repeat immediately.

Seated Medicine-Ball Twist

This predominantly works your obliques and spinal erectors. Sit on the ground with your knees slightly bent, with a medicine ball or similar object, such as a small dumbbell, positioned directly behind you. Twist your torso and pick up the ball with both hands, and then twist in the opposite direction and set the ball behind you. Immediately twist to the other side, pick up the ball and repeat. Dont push the ball so it rolls to the opposite side; it should be positioned directly behind your back. After reps, switch directions and repeat.

Jump Squat
Begin as you would a standard barbell squat, but using significantly lighter weight. From the squat position, explode upward in a jumping motion so that in the up position your feet leave the ground. Dont allow the bar to lose contact with your shoulders. When returning to the floor, use your legs as shock absorbers and return to the squat position. Repeat for reps.

Four Corners

(not pictured)

Set up four cones or markers about 5 10 yards apart, forming a square. Beginning at one corner, sprint straight ahead to the next cone, immediately side shuffle to the left cone, backpedal to the next cone, side shuffle back to the starting point and then immediately sprint straight ahead for 20 yards. Walk back to the starting point and repeat until you finish the set.

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November 1 999 MUSCLE & FITNESS 145

NEW EXERCISES THIS MONTH

Drop Push
This primarily works your chest, triceps and shoulders. Begin as you would a push-up, but with both hands positioned about 6 8 inches above the ground using a medicine ball. Bring your hands off the ball and out, catching yourself as you descend toward the ground. Absorb the impact by going into the down position of a push-up, then explode off the ground and place your hands back up on the ball. Repeat immediately.

Alternate Leg Bound

The goal here is distance and height. Beginning on your right leg, jump forward and up as far as possible, landing on your left foot. Immediately repeat, bounding with your left leg and landing on your right. Thats one rep.

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M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

Overhead Medicine-Ball Crunch
With your heels about 3 feet away from a solid wall and your knees slightly bent, lie on your back and extend your arms behind your head, holding a medicine ball or slightly deflated basketball with both hands. Keeping your arms fully extended overhead, perform a crunch and throw the ball against the wall with both hands. Catch the ball with extended arms and slowly return to the starting position by keeping your abdominals tight. Repeat.

1
Speed Side Hop/ Sprint
This exercise builds explosiveness and lateral mobility and stability. Hop up and sideways as high and far as possible, tucking your legs during flight. Absorb the shock by landing squarely on both feet and crouching into a bent-knee position, then immediately hop back to the starting position. Thats one rep. After your last rep of each set, sprint forward as fast as you can for 20 yards.

Speed Box Jump

(pictured on page 148)

10-Yard-Line Drill

(not pictured)

Your main objective is quickness. Stand about 6 inches behind a fixed platform (with a nonskid surface), its height varying according to your skill level (higher if youre more experienced ). Leap atop the platform, landing on the balls of your feet, then quickly drop back to the ground and repeat immediately.
1 4

Place a marker at a starting line and at 10- , 20- and 30-yard marks. From the starting line, sprint to the 10-yard line, reach down and touch the line, sprint back to the starting line and touch it, then immediately repeat for the 20- and 30-yard marks. This is one rep. Take a 45 60-second rest and repeat until you complete the set.

Walk / 1 4 Sprint

(not pictured)

On a track, walk the curves and sprint the straightaways. Two straightaways and curves is one rep.

November 1 999 MUSCLE & FITNESS 147

ACTIVE REST

8 / 8 / 8 indicates 3 sets of 8 reps; 8 10 / 8 10 / 8 10 is 3 sets of 8 10 reps

Weeks 1 & 5
Training Guide: No gym work during these weeks; get outside or on the courts and participate in athletic events other than bodybuilding. Do some sporting activity such as basketball, tennis, mountain biking or swimming 3 4 times each week, and exercise for at least 30 minutes a session. The primary goal is to have fun, restore your energy reserves and get away from hardcore lifting for a short while so that when you return to it, your body will be better prepared to train hard.

DAY 1
Warm-up: 1-mile jog, jog / walk or fast walk Stretch: Low back, quads, glutes, hamstrings, hip flexors, adductors (inner thigh), calves, chest, rear delt / upper back, triceps

WEEK
PLYOMETRICS Vertical Jump Seated MedicineBall Twist Drop Push Alternate Leg Bound Speed Box Jump Speed Side Hop/Sprint PLYOMETRIC ABS

2
75% effort

3
100% effort

4
100% effort

8 / 8/ 8 8 / 8/ 8 8 / 8/ 8

8 10 / 8 10 / 8 10 8 10 / 8 10 / 8 10 8 10 / 8 10 / 8 10 8 10 / 8 10 / 8 10 8 10 / 8 10 / 8 10 8 10 / 8 10 / 8 10 8 10 / 8 10 / 8 10

POWER

Week 2
Sets per Exercise: 3 Reps: Plyometrics: 8 Weight Training: 8 Speed /Agility: 2 4 Rest Between Sets: As needed for maximal effort but not to exceed five minutes. Training Guide: Focus on learning proper form and technique, and developing balance and reaction time in all plyometric, speed / agility and weight-training exercises.

Overhead Medicine- 8 / 8 / 8 Ball Crunch

8 10 / 8 10 / 8 10

8 10 / 8 10 / 8 10

Cool-down: Repeat warm-up stretching routine

BOX JUMP

Week 3
Sets per Exercise: 3 4 Reps: Plyometrics: 8 10 Weight Training: 6 8 Speed /Agility: 4 6 Rest Between Sets: As needed for maximal effort but not to exceed five minutes. Training Guide: Give 100% maximal effort during each repetition of all exercises. As you increase the weight with each set, decrease the number of reps for all weight-training exercises, stopping at least 6 8 reps short of failure. Your goal is to decrease your reaction time the time it takes you to go from one rep to the next, in all plyometric, speed/agility and weight-training exercises.

(Exercise description on page 147)

Rules this month:

Week 4
Sets per Exercise: 3 4 Reps: Plyometrics: 8 10 Weight Training: 4 8 Speed /Agility: 6 8 Rest Between Sets: As needed for maximal effort but not to exceed five minutes. Training Guide: Again, focus on decreasing your reaction time between reps, and give 100% effort on each rep of all exercises. Increase the weight and decrease your reps with each set of all weight-training exercises, stopping at least 6 8 reps short of failure.
148 MUSCLE & FITNESS November 1 999

1 2 3 4

Workout intensities are based on a percentage of your one-rep max (or 1RM ). If you dont know your 1RM for a particular exercise, guesstimate. If you cant complete the prescribed number of repetitions using proper form, adjust the weight accordingly. Precede the first exercise of a given bodypart with 1 2 warm-up sets do 1215 reps with a weight that represents about 20% 30% of your 1RM. Then, if need be, increase the weight by about 10% 15% for another 6 8-rep warm-up set. Dont count these sets as part of your workout. When stretching, perform all stretches for 2 4 sets, holding each stretched position for 15 30 seconds dont bounce. You can find descriptions of the prescribed stretches in the pullout chart in the October 1999 issue. Perform all plyometric and speed /agility drills on a level, grassy surface; dont do these exercises on concrete or other hard surfaces.

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

How to fill in: Write your weight used (%1RM) in the spaces provided.

POWER CLEAN reps: 8 / 8 / 8 Day 2: 50 55% 1RM ____ /____ /____

100 110 115

DAYS 2, 4, 6
Warm-up: 1015-minute bike ride at about 65% of your maximum heart rate (MHR ) (to find your MHR subtract your age from 220 and multiply by 0.65) Stretch: Low back, quads, glutes, hamstrings, calves, internal shoulder rotators, external shoulder rotators, triceps

WEEK
WEIGHT TRAINING POWER CLEAN reps:

2
8 / 8 / 8 55 60% 60 65% 65 70%

3
8 / 8 / 6 / 6 ____ /____ /____ / ____ ____ /____ /____ / ____ ____ /____ /____ / ____ 8 / 8 / 6 55 60% 60 65% 65 70% ____ /____ /____ ____ /____ /____ ____ /____ /____ 8 / 8 / 6 55 60% 60 65% 65 70% ____ /____ /____ ____ /____ /____ ____ /____ /____ 60 65% 65 70% 70 75% 60 65% 65 70% 70 75% 60 65% 65 70% 70 75%

4
8 / 6 / 6 / 4

Day 2: 50 55% 1RM ____ /____ /____ Day 4: 55 60% 1RM ____ /____ /____ Day 6: 60 65% 1RM ____ /____ /____ JUMP SQUAT reps: 8 / 8 / 8

____ /____ /___ /____ __ ____ /____ /___ /____ __ ____ /____ /___ /____ __ 8 / 6 / 6 / 4 ____ /____ /___ /____ __ ____ /____ /___ /____ __ ____ /____ /___ /____ __ 8 / 6 / 6 / 4 ____ /____ /___ /____ __ ____ /____ /___ /____ __ ____ /____ /___ /____ __

Day 2: 50 55% 1RM ____ /____ /____ Day 4: 55 60% 1RM ____ /____ /____ Day 6: 60 65% 1RM ____ /____ /____ PUSH PRESS reps: 8 / 8 / 8

Day 2: 50 55% 1RM ____ /____ /____ Day 4: 55 60% 1RM ____ /____ /____ Day 6: 60 65% 1RM ____ /____ /____ ABS Hanging Leg Raise Full -Range Crunch Lying Leg Raise 15 / 15 / 15

15 / 15 / 15 15 / 15 / 15

Cool-down: Repeat warm-up stretching routine

DAY 5
Warm-up: 1-mile jog, jog/walk or fast walk Stretch: Low back, quads, glutes, hamstrings, hip flexors, adductors, calves

Next Month in ULTRA

WEEK

2
75% effort

3
100% effort

4
100% effort

SPEED / AGILITY DRILLS

1 4

Walk / 1 4 Sprint 2 4 / 2 4 / 2 4 2 4 / 2 4/2 4 2 4/2 4/2 4

46 /46 /4 6 46 /46 /4 6 46 / 46 /4 6

68 / 68 /6 8 6 8 / 6 8 / 6 8 68 / 68 / 6 8

10-Yard-Line Drill Four Corners ABS Bicycle Crunch (reps to each side)

15 / 15 / 15

15 / 15 / 15

15 / 15 / 15

Cool-down: Repeat warm-up stretching routine

DAYS 3, 7 REST

ow that your muscles are firing more rapidly, its time to build on what youve learned . . . literally! Our co-pilot for this one was easy 1998 Mr Olympia Ronnie Coleman. Chris Aceto has gathered one of the most well-respected and brilliant minds in nutrition Gail E. Butterfield, PhD, RD, FACSM, director of sports nutrition at Stanford University Medical Center and vice president of the American College of Sports Medicine to discuss the importance of calories and bodybuilding success. Until then, train hard and train smart! See ya next month!

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