The Killer Fitness Elite Workout Guide

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.

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The Killer Fitness Elite Workout Guide pdf




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The Killer Fitness Elite Workout Guide - page 1
© 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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The Killer Fitness Elite Workout Guide - page 2
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 2
The Killer Fitness Elite Workout Guide - page 3
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 3
The Killer Fitness Elite Workout Guide - page 4
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 4
The Killer Fitness Elite Workout Guide - page 5
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 5
The Killer Fitness Elite Workout Guide - page 6
KILLER FITNESS ELITE WORKOUT 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. 6
The Killer Fitness Elite Workout Guide - page 7
KILLER FITNESS ELITE WORKOUT 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) 7
The Killer Fitness Elite Workout Guide - page 8
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. 8
The Killer Fitness Elite Workout Guide - page 9
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. 9
The Killer Fitness Elite Workout Guide - page 10
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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