‘Unleash the POWER within’

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‘Unleash the POWER within’

Licensed to addressee only (c) Steffan Jones 2015. All rights reserved. Distribution or commercial use prohibited. Page 2

Waiver and Release of Liability

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)

I understand and acknowledge that there are risks involved in

participating in any exercise program and / or any exercises contained

within this manual in consideration for being allowed to utilize the

information in this manual, I agree that I will assume the risk and full

responsibility for determining the need for medical clearance from my

physician and obtaining such clearance, the safety and/or efficacy of any

exercise program recommended to me, and any and all injuries, losses, or

damages, which might occur to me and / or to my family while utilizing

the information in

This manual to the maximum extent allowed by law I agree to waive and

release any and all claims, suits, or related causes of action against the

Cricket Strength team, Steffan Jones or Ross Dewar for injury, loss, death,

costs or other damages to me, my heirs or assigns, while utilizing all the

information or partaking in the exercises contained within this manual. I

further agree to release, indemnify and hold the Cricket Strength team,

Steffan Jones or Ross Dewar from any liability whatsoever for future

claims presented by my children for any injuries, losses or damages.

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Disclaimer

You must get your physician’s approval before beginning this exercise

program. These recommendations are not medical guidelines but are for

educational purposes only. You must consult your physician prior to

starting this program or if you have any medical condition or injury that

contraindicates physical activity. This program is designed for healthy

individuals 18 years and older only.

The information in this manual is meant to supplement, not replace,

proper exercise training. All forms of exercise pose some inherent risks.

The editors and publishers advise readers to take full responsibility for

their safety and know their limits. Before practicing the exercises in this

manual, be sure that your equipment is well-maintained, and do not take

risks beyond your level of experience, aptitude, training and fitness.

The exercises and dietary programs in this program are not intended as a

substitute for any exercise routine or treatment or dietary regimen that

may have been prescribed by your physician. See your physician before

starting any exercise or nutrition program.

If you are taking any medications, you must talk to your physician before

starting any exercise program. If you experience any light headedness,

dizziness, or shortness of breath while exercising, stop the movement and

consult a physician. Don’t perform any exercise unless you have been

shown the proper technique by a certified personal trainer or certified

strength and conditioning specialist.

Always ask for instruction and assistance when lifting. You must have a

complete physical examination if you are sedentary, if you have high

cholesterol or high blood pressure.

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4 Weeks POWER FACTOR PROGRAM

Monday; AM; Upper body Horizontal push/Pull focus A. Activation section A. FIT BALL press ups 2 x max reps (aim for 12 or more reps) B. TRX reverse row 2 x max reps (aim for 12 or more reps) C. Db Rotator cuff shrug external rotation 2 x 10(go heavy after 1 warm up set) Perform the above individually. Take 1 min rest between each set B. Potentiation section A. Mb lying chest pass 4 x 6/5kg B. Hang clean 4 x 5/50kg Perform the above individually. Take 1 min rest between each set C. Strength section A1. Flat bench press 5 x 5 (take 1set to warm up with 10 reps. Add weight near your 5 rep max. Probably is your 8 rep max weight. Then start first working set of 5 heavy reps. Perform 5 sets at working weight.Your last weight needs to be your MAX EFFORT KG OF THE DAY) A2. Rowing Variation (T- bar, cable or bench row) 5 x 5 (as above) Rest 60secs between A1 and A2, and then rest 2mins between each set B1. Db Incline chest press 2 x stutter reps 6 (one whole rep and one half rep at bottom= 1 rep. Perform 6 reps (adjust weight accordingly. Use your 10 rep max weight) B2. 1-arm db bent over row 2 x 8(normal heavy lifting) Rest 60secs between B1 and B2, and then rest 2mins between each set C1. Cable or Db lying flies 2 x 10 C2. Cable standing rotational row 2 x10 ISO- dynamic (5sec hold at top of movement) cable stack at chest height, stand sideways on and row with rotating torso Rest 30secs between C1 and C2, and then rest 1mins between each set

Pm. SAQ, Acceleration work and Arm speed foundational work MEDICINE BALL THROWS A, Mb standing push press-3 x 6/5kg medicine ball B, Mb overhead throws to follow through-3 x 6/2kg medicine ball C, Standing side toss against wall-3 x 6/3kg mb D, Single arm rotation shot/chest pass-3 x 5 each arm/2kgmb E, Supine [lying on floor] overhead throw-3 x 5/2kg mb Take a pause to re-set between each rep SPECIAL EXERCISE A1. Weighted ball bowling 2 x 10/180g bowl against net [In TP Positions-static!][ A2, Back hip band drive in drop step position 2 x 20 on back leg hip only Rest 30secs between D1 and D2, and then rest 2mins between each set HILL SPRINTS 10 x 20m/ Walk back recovery

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Tuesday; AM; Lower body Strength focus A. Activation section A. Band Side Glute walks 2 x 15 each side B. Floor single leg hip extensions 2 x 10 each leg (hold last rep for 20sec at top) C. Single leg box squat (sit back onto bench) 2 x 10 each leg Perform the above individually. Take 1 min rest between each set B. Potentiation section A. Altitude drops 4 x 5 [Stick the landing, heels not touching] B. Single response Box jump 4 x 5 Perform the above individually. Take 1 min rest between each set C. Strength section A1. Back squat 5 x 5 (take 1set to warm up with 10 reps. Add weight near your 5 rep max. Probably is your 8 rep max weight. Then start first working set of 5 heavy reps. Perform 5 sets at working weight. Your last weight needs to be your MAX EFFORT KG OF THE DAY) Rest 30secs before moving onto Jumps A2. Vertical Jumps 5 x 5 [Jump as high as you can. Re-set between each rep. EXPLODE!!] Rest 2mins between each set

B1. Db Bulgarian split squat 2 x stutter reps 6 (one whole rep and one half rep at bottom= 1 rep. Perform 6reps (adjust weight accordingly. Use your 10 rep max weight) B2. Barbell Romanian dead lift [RDL] 2 x 8(normal heavy lifting) Rest 60secs between B1 and B2, and then rest 2mins between each set C1. Back extensions 2 x 20 [Hold weight on chest] C2. Barbell Bus drivers 2 x10 each side Rest 30secs between C1 and C2, and then rest 1mins between each set

PM. Tempo running [Recovery running-70% effort!!!] Outside on grass or on the treadmill if you want to

2 sets of 5 reps x (100m) or 20sec run. 1% inclines. 14-16kph. 70% pace (mustn’t be flat

out!). Rest 30secs between runs and 2 min between sets

Core work A1. Lying V Ups 3 x 20 A2. Front Plank 3 x 60secs B1. Mb floor Russian twists 3 x 20 (10kg Mb and more if you can!) B2. Side plank 3 x 30secs each side Rest 10secs between supersets, and then rest 1mins between each set

Wednesday; Energy system work [ESW] and Mobility work 30 min any steady state cardio [60-70% HR] and REGENERATION + PREHABILITATION WORK

See separate sheet

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Thursday; AM; Vertical Push / Pull CONTRAST LIFTING A1) Trap Bar Dead lift [TBDL] –4- 6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

A2) Continuous Barbell Jump Squats –6-8reps [20-30% Squat 3RM]

Perform 4 sets. 30secs within contrast. 2mins between sets

B1) Weighted Pull Ups –4-6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets.Weight should be as heavy as you can lift on the day with perfect technique]

B2) Med Ball Slams –8-10 reps/8-10kg or heavier if available

Perform 4 sets. 30secs within contrast. 2mins between sets

C1) Barbell Push Press –4-6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets.Weight should be as heavy as you can lift on the day with perfect technique]

C2) Med standing Ball push press Throws –6- 8 reps/6-8kg

Perform 4 sets. 30secs within contrast. 2mins between sets

Pm. SAQ, Acceleration work and Arm speed foundational work Active dynamic warm up Dynamic running drills. Jumps. Ladder drills-whatever gets you warm OU Weighted ball FOUNDATIONAL bowling 6 balls light (100g) 6 balls medium (180g) 6 balls heavy (220g) 3 balls light (100g) 3 balls normal Take adequate rest between balls and weight categories. Focus on speed Bowl of a few steps. Not full run up! Acceleration work [Overload focus] Resisted prowler/car or heavy sled sprint [More of a PUSH than a SPRINT!] 3 sets x 3 reps x 30m.50-100g. 1min between runs. 3min between sets Power endurance running 3 reps x 50m high knee running. Walk back recovery

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Friday; AM; Horizontal Push / Pull CONTRAST LIFTING A1) Incline Bench Press –4-6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

A2) Continuous Incline ballistic clap Push Ups –6-8 reps [Hands on Bench]

Perform 4 sets. 30secs within contrast. 2mins between sets

B1) Barbell walking lunges–4-6 reps each leg

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

B2) Continuous Split Jump Squats –6-8 jumps each leg

Perform 4 sets. 30secs within contrast. 2mins between sets C1) Db 1 arm bent over Rows - 12 reps each arm [Aim to lift 12 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

C2) (Controlled Eccentric) Glute Ham Raise –8-10 reps [5-8 sec eccentric]

C3) Kettle bell 2 arm swings–20secs

Perform 4 sets. 30secs within triset. 2mins between sets D1) Db lying pullover -8-10 reps [Aim to lift 8 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique] D2) Mb standing overhead Medicine ball throw into Block and drop step- 6/2kg Perform 3 sets. 30secs within triset. 2mins between sets

PM. Tempo running [Recovery running-70% effort!!!] Outside on grass or on the treadmill if you want to

3 sets of 5 reps x (100m) or 20sec run. 1% inclines. 14-16kph. 70% pace (mustn’t be flat

out!). Rest 40secs between runs and 2 min between sets. During rest period between runs you must perform 5-10 reps of press ups. Start on 10 reps and try and get 10 out every time, however as you tire your reps will decrease. That’s fine! Aim for about 70-100 reps in total.

Core work A1. Lying V Ups 3 x 20 A2. Front Plank 3 x 60secs B1. Mb floor Russian twists 3 x 20 (10kg Mb and more if you can!) B2. Side plank 3 x 30secs each side Rest 10secs between supersets, and then rest 1mins between each set

Saturday; Energy system work [ESW] and Mobility work 30 min any steady state cardio [60-70% HR] and REGENERATION + PREHABILITATION WORK

See separate sheet

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PREHABILITATION WORK

HIP MOBILITY

TO BE COMPLETED BEFORE EVERY LOWER BODY OR RUNNING SESSION AND ON

THE REGENERATION DAY AFTER ENERGY SYSTEM WORK

EXERCISE SETS REPS

HIP SWAY 2 10

GLUTE SWAY 2 10

BACK SWAY 2 10

HIP FALL OUT 2 10

HIP FLEXOR SWAY 2 10

PELVIC TILTS 2 10

VIEW EXERCISES HERE https://www.youtube.com/watch?v=fXMqQJF9Ny8

THORACIC MOBILITY & SCAP STABILITY

TO BE COMPLETED BEFORE EVERY UPPER BODY OR BOWLING SESSION

EXERCISE SETS REPS

QUADRAPED SINGLE ARM EXT

2 10

BENCH ARM EXT CHIN TUCKED

2 10

SCAP WALL SLIDES 2 10

QUADRAPED SINGEL ARM ROTATION

2 10

FOAM ROLLER THORACIC EXT WITH BELLY BREATHING

2 10

STANDING GLUTE HOLD THORACIC ROTATION

2 10

VIEW EXERCISES HERE https://www.youtube.com/watch?v=m38SNmzcT_M

KEEP STRICT WITH EVERY EXERCISE, THESE ARE MASSIVELY IMPORTANT TO GET

RIGHT TO HELP ALL OTHER GAINS

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DIET AND SUPPLEMENT PROTOCAL

Breakfast / upon rising

[It’s best to do this in liquid form 1hr PRE TRAINING then do your PRE-WORKOUT drinks 20min PRE Train]

Protein – 2 portions

Fruit – 1 portion

1 TEASPOON OF EXTRA VIRGIN OLIVE OIL

Green vegetables or Green powder [see supplements]

AM snack (3-4 hours after breakfast on NON-Training day or 2hrs POST Training on TRAINING DAY )

[This then can become your whole food breakfast]

Protein – 2 portions

Fat – 1 portion

Lunch (2-3 hours after snack)

Protein – 2 portions

Fat – 1 portion

Low glycemic carbs- 1 portion

Green vegetables

PM Snack (2-3 hours after lunch)

Protein – 2 portions

Fat – 1 portion

Green vegetables

Supper (2-3 hours after snack)

Protein – 2 portions

Fat – 1 portion

Low glycemic carbs- 1 portion for lean athlete only. If you’re carrying a bit of body fat don’t add carbs to this meal]

Green vegetables

Before bed [60 mins before Bedtime]

Protein – 1 portion / 30g [Good quality Protein powder is the best choice]

Fat – 1 portion [both athlete body type]

1 TEASPOON OF EXTRA VIRGIN OLIVE OIL

SUPPLEMENTS

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SUPPLEMENTS

https://www.philrichardsperformance.co.uk/index.php/shop/

WEEKS 1 – 4

PRE-BREAKFAST [With Protein powder]

GREEN DRINK [GOODNESS GREEN by PRPLtd best choice]

BREAKFAST [With Food]

1 caps Multi-vitamin of choice

2 caps Digestive enzyme of choice

5g creatine ethyl esther powder or Creatine Hydrochloride [‘Con-cret’ best choice]

3-5g leucine powder [Leucine Increases anabolic quality of foods]

2g fish oil

1000IU Vitamin D

LUNCH

1 caps Multi-vitamin of choice

2 caps Digestive enzyme of choice

3-5g leucine powder [Biotest do a good one-Leucine Increases anabolic quality of foods]

2g fish oil

1000IU Vitamin D

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SUPPER

1 caps Multi-vitamin of choice

2 caps Digestive enzyme of choice

3-5g leucinepowder [Leucine Increases anabolic quality of foods]

5g glycine powder [myprotein.com]

2g fish oil

1000IU Vitamin D

BETWEEN MEALS

5-10 Desiccated liver tablet [PRPltd ‘Blood Builders’] OR 5g BCAA’s + 3-5 g Vitamin C

20-30min PRE-WORKOUT [Weight training only]

1 scoop ENERGY /NITRIC OXIDE PRODUCT OF CHOICE

[Vpx-No shotgun, Gaspari- Superpump max, Muscle Pharm Assault etc] ONLY IF YOU’RE USED TO

CAFFEINE!!

10g BCAA [PRPltd Amino work capacity or Xtend-Scivation]

Cardio Fuel [PRPltd]

PRE-WORKOUT [SAQ and ARM SPEED training]

30g Vitargo [myprotein.com] or Competition nutrition [PRPltd]

10g BCAA [PRPltd Amino work capacity or Xtend-Scivation]

5g creatine ethyl esther powder or Creatine Hydrochloride [‘Con-cret’ best choice]

Cardio Fuel [PRPltd]

PRE-WORKOUT [TEMPO running and Energy system work [ESW]]

1 teaspoon of Alkalysing salts [Sodium Bicarbonate formula to buffer lactic acid] PRPLtd

Cardio fuel [PRPltd]

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DURING-WORKOUT [EVERY WORKOUT except for ESW]

10g BCAA

OR

Competition nutrition [PRPltd]

POST-WORKOUT [ALL SESSIONS]

Protein powder only – 1-2 scoops [40-50G] [Good quality Protein powder is the best choice. COMBAT

Best choice-Muscle Pharm]

Fruit - 1 portion [have a piece of fruit if you’re not taking any other form of Carbs as a supplement [if

taking supplement take 50g of total carbs only!] [‘Vitargo’ is the best choice]

Creatine monohydrate- 5-10g

OR

ALL IN ONE FORMULA [ANABOLIC DRIVE best from PRPLtd] 2 SCOOPS OF AD

3-5 g Vitamin C

20MINS PRE LAST WHOLE MEAL

Alkalysing salts [Sodium Bicarbonate formula to alkalyse the body] PRPLtd

BEFORE BED [60mins before]

ZMA

GABA [Gamma-Aminobutryic Acid]

I highly recommend Bulletproof [Muscle Pharm] all in one ZMA Product or NITRIC OXIDE FORMULA

BY PRPLtd

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Please note

Supplements are not compulsory. However they will enhance the results of the program. Remember they

are called supplements for a reason; they supplement a healthy diet not REPLACE.

I have given you the name of the companies I use. You can use any company you want to. It’s a personal

preference. These are the best products for the main supplements

I highly recommend Phil Richards’ supplements. They are the best.

https://www.philrichardsperformance.co.uk/index.php/digestive-health/super-digestive-enzymes.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/alkalising-salts.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/goodness-greens.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/ultimate-fish-oil-capsule.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/vitc-formula.html

https://www.philrichardsperformance.co.uk/index.php/energy-boost/anabolic-drive.html

https://www.philrichardsperformance.co.uk/index.php/energy-boost/blood-builder.html

https://www.philrichardsperformance.co.uk/index.php/comp-nut.html

https://www.philrichardsperformance.co.uk/index.php/cardio-fuel.html

https://www.philrichardsperformance.co.uk/index.php/fountain-of-youth-formula.html

https://www.philrichardsperformance.co.uk/index.php/pre-workout/amino-work-capacity.html

https://www.philrichardsperformance.co.uk/index.php/pre-workout/workout-pack-1.html

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FOOD CHOICE LIST

Number in brackets[g] = 1 portion

Protein and Dairy

-Chicken (75g)

-Fat-free yogurt no sugar added (100-125g)

-Turkey (75g)

-1% milk (100ml)

-Wild meat (75g)

-Skim milk (150ml)

-Extra-lean beef (50g)

-4% fat cheese (40g)

-Tuna (75g)

-18-25% fat cheese (25g)

-Salmon (75g)

-Cottage cheese 1% fat (75g)

-Shrimps (75g)

-Egg whites (3)

-Whole eggs (1)

-Pork (50g)

-Sole (75g)

-Trout (75g)

-Ham (50g)

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Fat and Green veggies (at will)

-Fish oil (3g/3 caps)

-All-natural peanut butter (1 tablespoon)

-Almond butter (1 tablespoon)

-Avocado (1/2)

-Almonds (25g)

-All other Nuts (25g) [not salted or dry roasted] please note Cashews are a good whole nut in terms of carbs,

protein, fat ratio] Good option for a whole snack, even Post workout]

-Butter (1 tablespoon)

-Coconut [40g]

-Coconut oil/for cooking (1 tablespoon) [Best choice-very ANABOLIC]

-Olive oil (1 tablespoon) [Very good anti-inflammatory properties]

Green veggies (at will)

-Lettuce (any type)

-Brussel sprouts

-Broccoli

-Asparagus

-Celery

-Cucumbers

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Fruits and Low glycemic carbs

- Pear (1)

-Apple (1)

-Kiwi (1)

-Grapefruit (1)

-Orange (1)

-Tangerine (2)

-Peach (1)

-Grapes (150g)

-Cherries (150g)

-Strawberries (150g)

-Raspberries (150g)

-Blackberries (150g)

-Blueberries (150g)

-Pineapple (150g)

-Sweet potatoes (1)

-Basmatti rice (¼ of a cup)

-Whole wheat pasta (¼ of a cup)

-Natural oatmeal (¼ of a cup)

-Rye bread (1 slice)