The Killer Fitness Elite Workout Guide free pdf ebook was written by JSM on June 10, 2005 consist of 19 page(s). The pdf file is provided by www.onlineweblibrary.com and available on pdfpedia since December 07, 2011.
© 2000 killer fitness inc. all rights reserved www.killer fitness.com webmaster@killerfitness.com injury disclaimer before beginning any strenuous exercise program ...
©
2000 Killer Fitness Inc.
All Rights Reserved
www.KillerFitness.com
webmaster@killerfitness.com
Injury Disclaimer
Before beginning any strenuous exercise program consult your physician. Killer Fitness
Incorporated, the author, publisher and domain host disclaim any liability, personal or
professional, resulting from the misapplication of any of the training procedures described in this
publication. If at any time you feel short of breath, chest pain or significant discomfort, stop and
consult your doctor. Start slowly and use common sense when exercising.
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KILLER FITNESS ELITE WORKOUT
Table of Contents
Injury Disclaimer.….....................………..................1
Working Out Like a Grunt.....................….....1
A Few Simple Truths......…......…..........…..3
Nutrition 101.....................................…………6
The Exercises...............................…..………..6
The Routines.……........................………….16
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KILLER FITNESS ELITE WORKOUT
Working Out Like a Grunt
The special forces units of
the United States military contains,
the most highly trained, intelligent
and fittest individuals in the world.
Their demanding job requires the
physical and mental discipline to
overcome any obstacle under the
most challenging conditions. Their
fitness training programs serves a
single purpose: to prepare for the
mental and physical rigors of
combat. Unlike most health club routines, it’s not about looking good, but being
good.
A strenuous calisthenics program is the pillar of the military’s elite physical
training philosophy. It provides a total body workout that can be accomplished
anywhere. Though designed for warriors, it’s a great way to get into and stay in
shape, and can be used by anyone who desires to achieve a peak level of
physical fitness. If you’re a busy professional, a homemaker or involved in a
profession that requires a flexible workout schedule, this program is for you. The
only equipment you’ll need is a clear area of floor space, loose fitting athletic
clothing and good ventilation.
Although not required, a pull up bar is a great investment which will pay
huge dividends. There are many excellent models to choose from, including
freestanding combination pull-up/dip stands which are ideal for apartment/condo
use. If you don’t have access to a place to do pull-ups, you can effectively
substitute dumbbells or a barbell to work the biceps and upper back.
USMC Photo
A Few Simple Truths
Before getting into the meat of the program, there
are a few basics to need to keep in mind to get the
most out any exercise program:
Be Consistent.
It’s better to work out “easy” for
a shorter period of time three to four times a week
rather than a long high intensity once a week.
Sporadic exercise is a sure way to increase your
chance of injury, and will do more harm than good.
Train at least three days a week for the best results.
Train smart.
As a rule of thumb, you should never
work out so hard that you’re unable to complete your
next scheduled workout. Progress slowly and avoid
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KILLER FITNESS ELITE WORKOUT
increasing the amount of reps per exercise by more than 10 percent at a time.
The only one you’re competing with is yourself, but don’t be afraid to push
yourself with negative work. Although it’s fine to give a maximum effort every
now and then to for mental, physical and spiritual toughness, your long term goal
is to improve your level of fitness, not collect reps. If you’re starting back into a
regular exercise program after a long lay off, start slow and don’t let your ego talk
you into going to hard, to soon.
Take a Break.
A big part of training smart is to ensure you give your body a
chance to recover from the stress you’re putting on it. The body doesn’t get
stronger while exercising, it’s during the rest time between workouts that your
body adapts and becomes stronger to deal with the new stress. No rest means
little to no improvement in strength or endurance.
Rest from 30 to 180 seconds between different sets of any given exercise.
Allow at least 48 hours of recovery between workouts, but not more than 96
hours. If you feel tired and lethargic, in may mean that you’re over training.
Listen your body and take time off when it tells you to. A hard day of training
should be followed by an easier workout or rest day to aid in recovery.
Some signs of over training include:
1. You can’t wait until the workout is over and are bored.
2. You feel weak and lethargic when you’re finished.
3. You complete fewer reps than your last training period of the
same intensity. (i.e. you don’t do as well on your hard day this
week as on last weeks hard day).
4. You feel undue pain in joints and muscles.
5. Muscle cramps, rapid heartbeat, cold sweats.
When you over train, you’re headed for a slump and may become discouraged
and cease your program. The fix is simple. Increase your rest time between
high intensity work and take a bit more time before increasing the level of
difficulty.
Breathe.
Concentrate on your breathing during each
exercise. Doing so increases your energy level and
significantly improves your coordination. Inhale with the
feeling of taking in power, and exhale with feeling of
applying that power. In other works, inhale during the
negative phase of the exercise, and exhale during the
working phase.
Quality, Not Quantity.
Quality of the exercise
performed is more important than the number of
repetitions. Use strict form, don’t twist, lurch, lunge or
arch the body, this can cause serious injury. Altering
your body position also detracts from the effectiveness of the exercise as stress
is taken off the targeted muscle groups. Do each exercise in a smooth controlled
USMC Photo
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KILLER FITNESS ELITE WORKOUT
manner. Rapid jerking movement is a sure way to hurt yourself. Perform all
exercises through their full range of motion.
Vary Your Workout.
A major
challenge for all fitness-training programs is
maintaining enthusiasm and interest over the
long haul. Changing your routine by altering
the number of reps, exercise sequence and
intensity are good ways to add variety. If
you always do the same exercises for a
specific body part, the body will adapt and
become overly efficient. You need to
change your routine at least once every few
months if not more often to continue to see
improvement.
Maintain Balance.
Train the whole body, not just specific areas. For
the body to act as coordinated whole, it must be worked as a whole, not a group
of separate parts. Concentrating on weak areas is all right, but the rest of the
machine must also be trained. As long as all muscle groups are exercised at the
proper intensity, improvement will occur.
Take It Outside.
No one says you have to do your training cloistered in
a dark room. The great thing about a calisthenics based program, it you can do it
literally anywhere. Numerous studies have shown that exercising outside
improves your mood and outlook. This can be translated into a more enjoyable
experience. It’s a lot of fun to take your training into your backyard or onto the
balcony of your apartment.
Get Your Eight Hours.
More and more scientists are pounding the
drum on the importance of getting enough sleep. Not only is it critical to improve
your fitness level during hard training, it’s also the most important factor in a
healthy lifestyle. Not getting enough sleep opens you up for higher levels of
stress, and illness.
Build Your Fighting Spirit.
Part of the role a vigorous calisthenics
program plays in military training is to build the mental discipline and fighting
spirit of the trainees. Learning that it’s your mind that rules your body, that you
can do a lot more than you think you can, and that a little discomfort won’t hurt
you are all lessons you can learn, if you so desire. Every now and then, don’t be
afraid to work as many of exercises in your routine as you can to muscle failure.
As long as you give your body sufficient rest, it won’t hurt your long-term
development. In the process you’ll discover a lot about yourself, that you can do
a lot more than you think you can.
US NAVY Photo
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Nutrition 101
Proper nutrition is critical when participating in any
demanding physical activity. Food is the “gas” that makes
the body go. A proper diet provides all the nutrients for the
body's needs and supplies energy for the demands that
you place on it. It also is important during the rest phase
when your body is recovering. Without proper nutrition, the
body will do a poor job healing itself, increasing strength
and endurance. All your hard fought work will be for
nothing.
Carbohydrates, protein, and fat are the three energy
nutrients. All three provide energy, but carbohydrates are the preferred energy
source for physical activity. During successive days of intense training your body
starts to run out of gas and the “low fuel light” will come on in the form of
decreased performance. A high carbohydrate diet can help you maintain energy.
If you’re not working out at a high intensity, however, you’ll store that extra
energy for a rainy day in the form of fat cells, so your diet should match your
lifestyle. An active lifestyle requires more gas, while a sedentary one requires
much less.
Water intake is vital, consume at least four quarts of water daily. Drink
water before you feel thirsty. Alcohol, caffeine, and tobacco increase your body's
need for water. These substances can hinder your development. If you’re eating
a well-balanced diet, vitamin supplements should not be necessary, but they
won’t hurt you unless you go overboard. Bottom line, eat whole natural foods;
eat four to five small meals a day vice three large ones. Increase you
percentage of fruits and vegetables and reduce your fat intake. Get smart on
what you put in your body.
The Exercises
These exercises provide a full body challenge that can
be tailored to fit your individual goals, fitness level and
schedule. Practice each exercise slowly to get the hang of it
and ensure proper form prior to including it in your routine.
If at any time you feel pain, stop immediately and consult
your physician. Spend at least 5 to 10 minutes warming up
prior to commencing vigorous exercise. Failure to do so may
result in injury.
Some of the terminology used in this section includes:
“Do each exercise in
a smooth controlled
manner. Rapid
jerking movement is
a sure way to
increase your risk of
injury.”
Repetition (Rep). When an exercise has progressed through one complete
range of motion or series of movements and back to the start.
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Set: A series of repetitions done without rest.
Muscle Failure: The inability to do another repetition of the exercise using correct
form.
Negative Repetition: When you can no longer complete the exercise using
correct form, you break form to reduce the workload to do a few extra reps.
Four Count Exercise: Some of the exercises are designated as “4 count.” This is
a term that defines the proper rhythm for a series of movements. With each
movement count to yourself, or out loud:
1, 2, 3,
1;
1, 2, 3,
2;
1, 2, 3,
3;
etc. for
the desired number of reps.
Warm ups
Full Jumping Jacks (4 count)
The Traditional warm-up exercise you probably remember from your days
in P.E. Start with your hands by your side and feet together, jump up and spread
your legs to the side about twice shoulder width apart. At the same time, move
your arms over your head touching your fingertips together. Return to starting
position to complete one repetition.
For a variation, shuffle your feet from front to back vice side to side.
Swordsman Stretch
Starting with your feet about shoulder width apart, step forward with your
left foot as far as comfortably possible. Your forward knee should be bent and
your rear leg straight. With your left leg forward, raise your right arm to the front
so it’s parallel to the deck, and place your straight out behind you. With a feeling
of simultaneously pushing with palms to the front and rear, stretch your torso.
Reverse feet and arms and repeat.
Half Jumping Jacks (4 count)
Same as a full jumping jack, except raise your arms until they’re parallel to
the deck. Return to starting position for one repetition.
Cobra Stretch
Lay flat on your stomach in a relaxed posed with your arms by your side.
Bring your palms up below your shoulders and slowly push up arching the back
and working your belly towards the floor. Slowly turn your head to the left, then
the right and return to starting position. The entire evolution should take at a
minimum of thirty seconds.
Trunk Side Stretch Bend (4 count)
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KILLER FITNESS ELITE WORKOUT
Place your arms over your head grasping each elbow with the opposite
hand. With the feet shoulder width apart, bend to each side in a slow controlled
manner stretching your side.
Fore and Afts (4 count)
With the feet shoulder width apart and the hands on the hip, bend to the
front and rear in a slow controlled manner stretching the abs and back.
Trunk Twisters (4 count)
Place your hands behind your head with the elbows pointed out to the
sides. Twist your torso to the left as far as it will go, return to the front, twist to
the right as far as you can then return to the front to complete one repetition.
.
Up, Back and Over
Start with your hands by your side and your feet shoulder width apart.
Swing your arms vigorously over your head reaching for the ceiling and coming
up on the balls of your feet with a feeling of stretching out your body. Swing your
arms back down and to the rear slightly bending over and coming down flat on
your feet. Swing the arms the opposite way going over the top and circling back
to starting position to complete a rep.
Windmills (4 count)
With your arms extended to the sides and feet about twice shoulder width
apart, bend down and touch your right hand to your left foot. Pause, and return
to starting position. Work the next side by touching your right foot with your left
hand. Return to start to complete the repetition. Don’t bounce while stretching.
Bent Over Windmills (2 count)
With your feet twice shoulder width apart, bend over until your torso is
parallel to the deck. Extend your arms to the side. While staying in a bent over
position, alternate touching opposite hand to the opposite foot.
Chest, Arms and Shoulders
Pushups
Place your palms flat on the ground about
“ For beginners, it’s OK to
shoulder width apart with your feet together and
place your knees on the
your back straight. Push yourself up until your
floor. As you get
arms are straight. Lower yourself back down in a
stronger, start doing
steady controlled manner until your chest touches
regular pushups.”
the deck and return to starting position. Repeat for
the required number of repetitions; work at a steady
controlled pace.
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KILLER FITNESS ELITE WORKOUT
Triceps Pushups
Places increased emphasis on the triceps muscle on the back of the arm.
Form a triangle directly below your chest with the index fingers and thumbs
touching. Spread your legs apart a bit to help with balance. Keep your back
straight. Push your body up until the arms are straight and lower yourself back
down until your chest touches the top of your hands. Repeat for the required
number of repetitions.
Wide Arm Pushups
Same as a normal pushup except place your palms on the ground at wider
than shoulder width apart. Places increase emphasis on the inner chest.
Elevated Pushups
To work the chest from another angle, execute a standard pushup but
place your feet on top of a raised object such as a coffee table or ottoman.
High Jack, High Jill (4 count)
A great stretching exercise that works the chest. Start with both hands
lightly clenched, with one arm over you head, and other buy your hips. Using a
rapid pulling motion, simultaneously pull both arms to the rear stretching your
chest. Pull twice on one side, then switch sides and pull twice to complete a
single rep.
Press, Press, Fling
Place your arms to the front parallel to the deck with your palms facing
down. Vigorously pull your elbows to the rear twice in rapid succession with a
feeling of stretching the center of your chest. At the beginning of the third
movement, turn your palms up and throw your arms to the rear with a feeling of
pushing your chest forward. Simultaneously come up on the balls of your feet.
Return to the starting position to complete the rep.
Shoulder Rotation to Side
Fully extend your arms to the side parallel to the deck. Rotate your arms
forward in small circles with the palms facing down. Halfway through the allotted
time, reverse the circles and rotate your arms to the rear, with the palms facing
up.
Shoulder Rotation to Front
Fully extend your arms to the front parallel to the deck. Rotate your arms
inboard in small circles with the palms facing down. Halfway through the allotted
time, reverse the circles and rotate your arms outboard, with the palms facing up.
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KILLER FITNESS ELITE WORKOUT
Plyrometric Pushups
Plyrometrics are an advanced exercise that develops your explosive
power. Start in the standard pushup position. Execute a standard pushup
lowering your body to the floor. From the bottom position, explosively push your
body off the floor such that at the top of the motion, your hands are off the floor.
(Although not required, feel free to clap your hands or touch your chest). Lower
your body back to the floor in a controlled manner, decelerating. Repeat the
movement for the required number of repetitions.
Tiger Pushups
A great exercise with a lot of different names. Start in a modified push up
position with your legs spread about twice shoulder width apart, and your
backside up in the air. Your hands are a closer to your feet than in a normal
pushup. Keeping your buttocks in the air, start a sweeping motion towards the
space between your hands by touching your forehead followed by your chest to
the deck. Continue your forward momentum and push your chest up and forward
through your hands straightening your arms. Return to the starting position.
Pull Ups
Grab the bar with your hands about shoulder width apart and your palms
facing outward. Pull yourself up until your chin is over the bar. Slowly lower
yourself back to a fully extended position.
Wide Grip Pull Ups
Same as a standard Pull Up, except use a grip about twice shoulder width
apart.
Reverse Grip Pull Ups
Same as a standard Pull Up, except start with your palms facing towards
you.
Close Grip Pull Ups
Same as a standard Pull Up, except start with a grip perpendicular to the
bar and your palms facing each other. Alternate pulling yourself up to either side
of the bar for the desired number of reps.
Abdominal Exercises
Lower Abdominal
10
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