Dedication - Rise Above Strength · Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), a Certified High School Strength

A special thanks to the Diesel Crew’s Jim Smith and Jedd Johnson for all of their personal help. Being around the two of them got

me inspired to put this program down on paper.

If you do not know of their work then it is time to check them out; your strength and fitness will never thank you enough.

www.dieselcrew.com

Also check out their new YouTube page with tons of strength training exercises to observe and add into your program.

http://www.youtube.com/user/musclevip

Dedication

Copyright ©2008-2017 Doug Fioranelli. All Rights Reserved.

No portion of this manual may be used, reproduced or transmit-ted in any form or by any means, electronic or mechanical, includ-ing fax, photocopy, recording or any information storage and re-trieval system by anyone except for the purchasers for their own personal use. This manual may not be reproduced in any form without the express written consent of Doug Fioranelli.

For more information, please contact:Doug FioranelliRise Above Performance Training™, LLC403 Old County RoadBelmont CA, 94002

650.593.7473

Email:

[email protected]

Web:

www.RiseAboveStrength.com

Copyright

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The information found in this manual is for educational purposes only; people reading this manual should realize that there is risk involved with any type of physical activity and they should contact their physician before participating. Anyone who is about to par-take in the program mentioned in this manual should be aware that any of the exercises mentioned could be potentially danger-ous if not performed correctly. Doug Fioranelli assumes no liabil-ity for injury; this is solely an educational manual to guide those individuals who are healthy and proficient enough to handle the demands of this program.

DISCLAIMER

Copyright ©2008-2017 Doug Fioranelli. All Rights Reserved.

No portion of this manual may be used, reproduced or transmitted in any form or by any means,

electronic or mechanical, including fax, photocopy, recording or any information storage and

retrieval system by anyone except for the purchasers for their own personal use. This manual may

not be reproduced in any form without the express written consent of Doug Fioranelli.

Page composition by MegaMad

THE AUTHOR

INTRODUCTION

WHAT THIS MANUAL IS NOT

SETTING IT ALL UP

CONCLUSION

PROGRAMS

WORKOUTS

LEARN MORE

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Doug Fioranelli is the founder and owner of Rise Above Strength™. With years of experience in the athletic and rehabilitation training field, Doug has helped coach many clients and athletes from high school to Olympic level to enhance their athletic perfor-mance and minimize injuries in the process.

Doug received his Master‘s Degree in Kinesiology with a concentration in Exercise Science through San Francis-co State University Department of Ki-nesiology. At SFSU, Doug spent much of his time in the Exercise Physiology laboratory conducting research on the different effects various training equipment has on muscle activation, strength and endurance. His thesis abstract can be viewed here. Prior to his Master‘s degree, Doug completed his undergraduate studies at the Uni-

versity of San Francisco with a major in Exercise Science. Along with his college degrees, Doug is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), a Certified High School Strength and Conditioning Specialist through the International Youth Sports Associa-tion (IYSA), a Certified Level II Russian Kettlebell Instructor under Dragon-Door (RKC II), and a Certified Sports Nutritionist from the International Society of Sports Nutrition (ISSN).

Although experienced in a variety of training applications, Doug spe-cializes in strength and conditioning development emphasized through proper teaching of correct body posi-tioning, lifting mechanics, and sports nutrition.

MA, CSCS, RKC II

Feel free to contact Doug at: [email protected]

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RiseAboveStrength.com

http://www.PrimalSpeed.com

http://riseabovestrength.com

First of all, I would like to thank you for finding this book, being interest-ed in the material and taking action to read it. I promise that this manu-al and all future content will provide you with the best strength and condi-tioning tools that I know.

As you will find out, this manual is not something trivial that I threw togeth-er for you. This is a real program that can get you results for months and years to come.

I have been a strength coach for quite some time and I have written hundreds of programs for people. Two of the most common reasons why people wanted me to write a new program for them were:

#1: They felt like their current rou-tine was stale and they were at a plateau with their gains.

#2: They didn’t have any idea about how to change up their routine.• What exercises to do?• How many set?• How many reps?• How much rest in-between?

The template I designed takes all of the guesswork out of creating a pro-gram. You are literally only limited by your own imagination and desire.

You are only limited by your imagination

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Before we get into it, I must tell you that this manual is not a “How To” book. I do not have every exercise down with a detailed description with pictures illustrating every angle of ex-ecution.

I have always been a firm believer that you cannot learn to perform complex exercises from still photos in a book. Watch videos and hire a qualified trainer who can help you perform these lifts safely and effec-tively.

I am constantly adding videos to my YouTube channel and on my website. Check back often for new exercises you can plug into your routine.

This manual will not focus on the scientific principles of strength and muscle building; just the meat and potatoes here. In fact, I have kept it so simple that I will not even use phrases like: posterior chain, unilat-

eral movement, agonist/antagonist muscle groups, etc.

This is not a traditional bodybuilding routine, nor is it a powerlifting rou-tine. Based on the people I trained throughout the years, most can only get 2-3 days in the gym for weights, so full-body routines with an empha-sis on certain movements, depend-ing on the day (more on that later), is what I advocate for a majority of the people I train.

My goal is to help as many people as I can and get you confident enough to write your own routines and do so without extra weightlifting education or added stress.

Again, PLEASE HIRE A TRAINER TO HELP YOU!

Ok, I am done being an overprotec-tive mother; on with the show!

knowing is half the battle

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Setting it all up

This is a three-workout routine tem-plate consisting of Workouts A, B, C. This routine will cater to people who train one to three times a week with at least two times a week being ide-al. This program can also be easily manipulated if you train a different

number of times during different weeks due to scheduling conflicts, etc.

Here is how to set up your workouts depending on the number of times a week you are going to train.

Training one time a week:

Weeks 1, 4, 7 & 10 Weeks 2, 5, 8 & 11 Weeks 3, 6, 9 & 12

Workout A Workout B Workout C

Training two times a week:

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

Day 1 Workout A

Workout C

Workout B

Workout A

Workout C

Workout B

Day 2 Workout B

Workout A

Workout C

Workout B

Workout A

Workout C

Training three times a week:

WEEK 1 WEEK 2 WEEK 3 WEEK 4

Day 1 Workout A Workout A Workout A Workout A

Day 2 Workout B Workout B Workout B Workout B

Day 3 Workout C Workout C Workout C Workout C

You will notice that if you train more times during the week it will take few-er weeks to complete the program. The simple reason for this is that I have found, on average, people do well when they have gone through the programs four times before switching the exercises out.

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Setting it all up

The template will consist of three workout days, all focusing on spe-cific movements. Two main lifts will be done by themselves as the first two exercises of each workout day. These two exercises are used for strength production because they are the main, stand alone exercises and have more sets to complete and the repetition range will be much lower than the following exercises of the workout.

After completing the main lifts, the rest of the routine with be done us-ing combination sets. They are sim-ply the combination of two different exercises where you complete one exercise for a certain number of rep-

etitions and then immediately start with the second exercise. When both exercises are complete, there is a rest period and then they will be re-peated, in this manner, until the total number of sets is complete.

Each training day will end with a stand-alone abdominal/core move-ment.

Complete each workout (A, B, C) four times before you switch the exercises and start a new cycle.

The template and a sample four-week training routine can be found at the end of the manual for your print-ing convenience.

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Setting it all up: WORKOUT A

The first exercise of Workout A will be a Double Arm Up-per Body movement generally consisting of a big pressing movement. Some examples are:

• Bench Press (flat, incline, or decline)• Dips• Bar Floor Press

The next main exercise is a Single Leg movement:

• Lunge variations• Split Squat• Step up

After that, it is time for the combination sets. The first one will consist of a Back movement such as:

• Lat Pull Down (various grips)• Face Pulls (rope, band or bar)

This will be combined with a Hamstring movement such as:

• Romanian Deadlift (RDL) (double or single leg)• Good Morning• Glute-Ham Raise• Kettlebell Swings

The next combo set is a (non-overhead pressing) Shoulder movement:

• D. Bell Front Raise• D. Bell Lateral Raise• D. Bell Shoulder Pullover

These are combined with a Tricep movement:

• Skull Crusher• Rope Extension (straight down or overhead)• D. Bell Behind-the-Head Press

Last, we are going to end with a non-rotation Abdominal movement:

• Sit Up• V-Up• Reverse Crunch• Leg Lower

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Setting it all up: WORKOUT B

The first exercise of Workout B will be a Double Leg move-ment. Some examples are:

• Back Squat • Front Squat• Deadlift

The next main exercise is a Rowing movement:

• Seated Cable Row• Bar Bent-Over Row (various grips)• D. Bell Row

The following combination sets consist of a D.Bell Chest movement such as:

• D. Bell Chest Press (flat, incline, decline)• D. Bell Chest Fly (flat, incline, decline)• D. Bell Floor Press

This will be combined with a Single Leg movement such as:

• Lunge Variation• Split Squat• Step Up

The next combo set consists of a Bicep movement:

• D. Bell Curl• D. Bell Hammer Curl• Bar Curl

These are combined with a Push Up Variation movement:

• Floor• Weighted• Feet Elevated

Last we are going to end with an Abdominal Plank Variation movement:

• Front Plank• Side Planks• Ball Planks

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Setting it all up: WORKOUT C

The first exercise of Workout C will be a Pull Up Variation. Some examples are:

• Pull Up • Chin Up• Double Bar Pull Up

The next main exercise is a Jump Variation:

• Box Jump• Broad Jump• Step Up Jump

The following combination sets consist of an Overhead Pressing movement such as:

• D. Bell Military Press• Bar Military Press• D. Bell Alternating Press

This will be combined with a Rear Deltoid movement such as:

• D. Bell Rear Delt. Fly• Band Pull Apart• Shoulder Blade Retraction (cable or band)

The next combo set consists of a Calf movement:

• Seated Calf Machine• Standing Calf Machine• Single or Double Standing Calf Raise

These are combined with a Rotator Cuff movement::

• Cable Internal Rotation• Cable External Rotation• Lying D. Bell Extension

Lastly, we are going to end with an Abdominal Circuit con-sisting of at least two exercises done in combination.

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Setting it all up

These workout parameters are not set in stone in terms of sets, reps, and amount of rest in between sets. They are merely a guideline and can be manipulated to fit your needs. You should, however, make sure that you have a plan for the upcoming weeks, keeping specific goals in mind.

I have general parameters down in the workout template for sets and reps. Generally speaking, the way I set up the template includes four sets of a main (stand alone) exercise, ranging anywhere from 2-8 repeti-tions and three sets of the exercise combinations ranging between 8-15 repetitions. Each week, the sets re-main the same but the number of repetitions changes so you may in-

crease the weight when the repeti-tions go down.

Something to keep in mind when adding bodyweight exercises into the routine like dips, push ups and pull ups, you can choose to either drop the repetitions while adding weight to yourself or keep using your body weight and increase the number of repetitions. Sometimes, I add an ex-ercise for time instead of repetitions, like a ball abdominal plank.

In terms of rest; I usually rest lon-ger (2-4 min.) when I do the heavier, stand-alone exercises and rest less (1-1.5 min.) when I do the combina-tion sets.

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You are now ready to set up your rou-tines and begin your work to increase your strength and conditioning. Re-member, strength training programs do not need to be difficult to design. Simply have a plan and make sure you train as many different move-ments as possible to ensure maximal success.

Feel free to contact me and give me your feedback about the program.

You’re Ready to Do Work

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WORKOUT AEXERCISE SETS REPS

Double Arm Upper Body 4 3-8 repsSingle Leg 4 5-10 reps

Back & Hamstring 3 8-15 repsShoulder & Tricep 3 8-15 reps

Abdominal (non rotational) 3 8-15 reps

EXERCISE SETS REPSDouble Leg Lower Body 4 3-8 reps

Row 4 8-12 repsD. Bell Chest & Single Leg 3 8-15 reps

Bicep & Push Up 3 8-15 repsAbdominal (Plank Variation) 3 30-60 seconds

WORKOUT B

EXERCISE SETS REPSPull Up 4 3-8 repsJumps 4 5-10 reps

Overhead Press & Rear Delt. 3 8-15 repsCalves & Rotator Cuff 3 8-15 reps

Abdominal Circuit 3 8-15 reps or Timed Rounds

WORKOUT C

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WORKOUT A

EXERCISES SETS REPS EXERCISE 1 REPS EXERCISE 2(if applicable)

Flat Bench Press 4

Week 1 – 6rWeek 2 – 5rWeek 3 – 4rWeek 4 – 3r

Bar Split Squat 4

Week 1 – 8r eachWeek 2 – 7r eachWeek 3 – 6r eachWeek 4 – 5r each

Lat Pull Down & Bar 2-Leg RDL 3

Week 1 – 15rWeek 2 –12r Week 3 – 10r Week 4 – 8r

Week 1 – 15rWeek 2 –12rWeek 3 – 10rWeek 4 – 8r

D. Bell Lateral Raise & Tricep Cable Extensions 3


Week 1 – 15rWeek 2 –12rWeek 3 – 10rWeek 4 – 8r

Slant Board Sit Ups 3

Week 1 – 8 repsWeek 2 – 10 repsWeek 3 – 12 repsWeek 4 –15 reps

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WORKOUT B


Back Squat 4


D. Bell Row 4

Week 1 – 10r each Week 2 – 8r eachWeek 3 – 6r eachWeek 4 – 5r each

Incline D. Bell Chest Flyes & D. Bell Walking

Lunges3


Week 1 – 15r eachWeek 2 –12r eachWeek 3 – 10r eachWeek 4 – 8r each

D. Bell Hammer Curls & Feet Elevated Push Ups 3



Side Planks 3

Week 1 – 30 sec. eachWeek 2 – 40 sec. eachWeek 3 – 50 sec. eachWeek 4 – 60 sec. each

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WORKOUT C


Pull Ups (body weight) 4

Week 1 – 3rWeek 2 – 5rWeek 3 – 7r

Week 4 – 8-10r

Box Jumps (Inc. height each week) 4

Week 1 – 8rWeek 2 – 7r Week 3 – 6r Week 4 – 5r

D. Bell Military Press & D. Bell Rear Delt. Flyes 3

Week 1 – 15 repsWeek 2 – 12 repsWeek 3 – 10 repsWeek 4 – 8 reps

Week 1 – 15 repsWeek 2 – 12 repsWeek 3 – 10 repsWeek 4 – 8 reps

Standing Calf Raise & Standing Cable External Shoulder Rotation (High

Reps for Both)

3

Week 1– 15rWeek 2 – 15rWeek 3 – 15rWeek 4 – 15r

Week 1– 15rWeek 2 – 15rWeek 3 – 15r Week 4 – 15r

Swiss Ball Plank & Med. Ball V-Up Twists 3

Week 1 – 30 sec.Week 2 – 45 sec.Week 3 – 50 sec.Week 4 – 60 sec.


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WANT TO LEARN MORE? Rise Above Strength offers workshops, tutorial videos, workout videos, and

private strength training instruction. Learn more at

www.RiseAboveStrength.com

http://www.RiseAboveStrength.com

Documents

Dedication - Rise Above Strength · Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), a Certified High School Strength