Heart of a Champion 2.0

8/3/2019 Heart of a Champion 2.0

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The Heart of a Champion Training Program

Dear TSCer,

Congratulations on your commitment to the POWER-10 Challenge. Followingthe proven principles of our program guarantees your success. The Heart of aChampion principles craft fit, healthy and beautiful bodies every time they areapplied. You will look better, feel better and be better in all aspects of yourlife.

The program is optimized to provide you maximum results as efficiently aspossible. Every exercise and workout has been specifically chosen andordered to help you improve your health and fitness as quickly as possible.

The Program uses the very basics of training & nutrition that are proven to get results. There are no gimmick exercises or fad diets. We use classic exercisesand smart nutrition that are timeless and will always deliver results. You will

develop strength, endurance, confidence and an inspiring physique.

Its important for TSCers to have goals for how they want to look and feel; thisgives you something to aspire too. Equally as important is the goal toconstantly improve . When we improve constantly it is only a matter of timeand perseverance until we achieve our goals.

Transformation begins rapidly. You will see and feel dramatic results in just afew weeks. Persevere and you will succeed.

Expect Success. Do the Challenge. Make the Journey. Transform.

Please read the entire packet and email me at [email protected] if you have any questions.

Best,

Chris Krueger


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Weight Training Overview:

Sets and Reps : All exercises use the following Set and Rep plan, unless otherwisenoted.

1st

Set: 15 Reps 45 second break for Stretch and Recovery.2nd Set: 12 Reps 45 second break for Stretch and Recovery.

3 rd Set: 10 Reps 45 second break for Stretch and Recovery.

4 th Set: 8 Reps, followedimmediately by the A.M.A.P set.

5 th Set: A.M.A.P As Many As Possible. Once you finish your set of 4th Set,immediately rack the weights and select the same weights that you used during the1 st Set. Then immediately perform As Many Reps As Possible while maintainingproper form and technique.

Weight Selection : For your 1st set, choose a weight that allows you to complete 15repetitions with relative ease. At the end of your first set you should feel like youhave 35 reps in the tank, meaning that you could complete 1820 total reps, butstop at 15.

For your 2nd , 3rd , and 4th sets, choose weights that are challenging for the prescribednumber of repetitions (weights that force you to empty the tank). The weights youselect should typically be heavier with each progressive set until you reach the 5 thand final set, at which point you will use the lighter weights that you used duringyour first set.

Breathing : INHALE during the eccentric phase; this is when theweight is lowered.EXHALE during the concentric phase of the exercise; this is when theweight israised. (Notice the word weight is used instead of the word bar or dumbbell, this isbecause some exercise like Lat PullDowns raise the weight by lowering the bar).

INTENSITY : Heart of a Champion Training requires 100% focus and intensity. Eachrep must be completed with total focus; the mind and the muscle must connect.Focus on feeling the sensations in the muscle as you move the weight with purpose!Imagine that your friends and family are all cheering you on. Give an effort thatwould make them proud, give 100%.

The Best Time to Workout: To Burn fat faster it is ideal to exercise in a fastedstate, this means as soon as you wake up in the morning. Working out as soon as youwake up increases your work out efficiency and allows you to knock your exerciseout of the way and start your day on the right foot. Set your alarm, get out of bed assoon as it rings, brush your teeth, drink a glass of water and get to the gym!


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The 21 Fundamental Movements to MasterLegs

a) Lunges (Alternative 51 Body Weight Lunges for each leg)*

b)

Squats (Alternative 51 Body Weight Squats)*c) RDLs (Really Dynamic Legs/Romanian Dead Lifts)

Back

a) Wide PullDowns (Alternative: 51 pullups)**b) Narrow PullDowns (Alternative: 51 pullups)**c) Dumbbell Row

Chest

a) Dumbbell Bench Press

b)

Dumbbell Incline Pressc) Flysd) Pushups*****

Shoulders

a) Rear Delt raiseb) Side Raisec) Shoulder Press

Triceps

a)

Overhead Ext. (left arm first, do the 4th

set of the right arm, before AMAP)b) Incline Ext. (left arm first, do the 4th set of the right arm, before AMAP)c) Flat Ext (left arm first, do the 4th set of the right arm, before AMAP)

Biceps

a) Standing Alternating Pronate Curls (Curl the left arm first)b) Standing Alternating Hammer Curls (Curl the left arm first)c) Seated Simultaneous Hammer Curls

Miscellaneous

a)

Standing Calf Raises (51 total***)b) TSC perfect Crunches (51 total***)

* Alternative Legs: If you are unable to complete 15 weighted squats or lunges atthe beginning of the program than you should do as many bodyweight repetitions aspossible, rest for 45 seconds, and then AMAP again, until you reach a total of 51repetitions. Train like this until you are able to complete the 51 squats in only 4Sets, then try weighted squats.


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** Alternative Pulls : If you can do 10 or more body weight pullups, then youshould train your back with pullups as opposed to pulldowns. Do as many pullupsas possible, rest for 45 seconds, then AMAP again until you reach a total of 51repetitions.

***Calves and Crunches: Do As Many As Possible then rest for 45 seconds andAMAP again until you reach 51 total reps. If Calf raises become easy, start doingthem on one foot, then progress to doing them on one foot while holding adumbbell. Increase the weight of the dumbbell as you become stronger.

*****Push-Ups : Do 3 A.M.A.P sets of pushups with 45second rests between sets.Its okay if you cant any pushups at the start of the program. Get yourself in pushup position and give your maximum effort to complete 1 pushup. Remember TSC isabout improving . You will be doing real pushups very soon. Persevere!


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The Training-10

Make it the 10 Best Weeks of your Life!

Monday, Wednesday & Friday

Week 1: Integrity

Monday Wednesday FridayLunges Wide Pull Rear DeltSquats DB Row Side RaiseRDLs DB Incline Press Seated Tri Ext.Calves DB Bench Press Flat Tri Ext.

PushUps Standing Pro CurlsTSCrunches Standing Hammer Curls

Week 2: Optimism

Monday Wednesday FridaySquats Narrow Pull Rear DeltLunges Wide Pull Shoulder PressRDLs DB Bench Press Incline Tri Ext.Calves DB Incline Press Seated Tri Ext.

PushUps Seated Simul HammerTSCrunches Standing Pro Curls

Week 3: Responsibility

Monday Wednesday FridayCalves DB Row Side RaiseLunges Narrow Pull Shoulder PressSquats DB Bench Press Flat Tri Ext.RDLs Flys Incline Tri Ext.

PushUps Standing Hammer CurlsTSCrunches Standing Pro Curls


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Week 4: Fortitude

Monday Wednesday FridayLunges Wide Pull Rear DeltSquats DB Row Shoulder Press

RDLs DB Incline Press Seated Tri ExtCalves DB Bench Press Flat Tri Ext.PushUps Seated Simul HammerTSCrunches Standing Pro Curls

Week 5: Commitment

Monday Wednesday FridaySquats DB Row Side RaiseLunges Wide Pull Should PressRDLs DB Bench Press Incline Tri Ext.Calves DB Incline Press Flat Tri Ext.


Week 6: Enthusiasm

Monday Wednesday FridayCalves Wide Pull Rear DeltLunges DB Row Side RaiseSquats DB Bench Press Flat Tri Ext.RDLs Flys Incline Tri Ext.

PushUps Seated Simul HammerTSCrunches Standing Pro Curls

Week 7: Diligence

Monday Wednesday FridayLunges Narrow Pull Rear DeltSquats Wide Pull Shoulder PressRDLs DB Incline Press Seated Tri Ext.Calves DB Bench Press Flat Tri Ext.



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Week 8: Courage

Monday Wednesday FridaySquats DB Row Side RaiseLunges Narrow Pull Shoulder Press

RDLs DB Bench Press Incline Tri Ext.Calves Flys Seated Tri Ext.PushUps Seated Simul HammerTSCrunches Standing Pro Curls

Week 9: Perseverance

Monday Wednesday FridayCalves Wide Pull Rear DeltLunges DB Row Shoulder PressSquats DB Incline Press Flat Tri Ext.RDLs DB Bench Press Incline Tri Ext.


Week 10: Excellence

Monday Wednesday FridayLunges DB Row Side RaiseSquats Wide Pull Shoulder PressRDLs DB Bench Press Seated Tri Ext.Calves DB Incline Press Flat Tri Ext.


Week 11: The Journey Continues: TSC Decathlon, Healthy Celebration and NewGoals.


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Heart of a Champion 4 th Quarter Cardio: Ride, Run, Row!

Tuesday & Thursday

Each cardio session you can choose to ride, run or row either in the great outdoors

or inside on gym equipment. The intensity level is specific to you. 60% percentintensity is 60% for you, 100% intensity is your best effort. Challenge yourself toconstantly improve. Raise the bar, do it for your heart.

To help determine your intensity levels, try using the watts measurement on atreadmill, stationary bike or ergometer (rowing machine). Give your 100% effortand get the watts reading. Then you can use this measurement to calculate yoursixty, eighty and ninety percent intensities.

Time Intensity The Label5 minute 60% The WarmUp

2 minute 80% The BumpUp1 minute 90% The Fun One.10 minutes 80% The Champions Ten2 minutes 90100% The 2Minute Drill

Make sure you hit 100% intensity as you finish the 2minute drill. Try to improveyour maximum watts score every time you perform a 4 th Quarter Cardio workout ona machine.

*If you have an injury that makes it difficult to ride, run or row you can substituteanother piece of cardio equipment like an elliptical machine.


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The TSC 300 Challenge

SaturdayThe Saturday workout is The TSC 300 Challenge . Its a quantitative fitness test thatallows you to measure your progress as you improve your health and fitness. TheTSC 300 Challenge is a 3part physical fitness test that was adopted from the samestandards that are used to evaluate Army Rangers, Navy Seals and Force ReconMarines.

The test is made up of three basic exercises, pullups, pushups and a threemile run.Each section of the TSC 300 Challenge is worth a maximum of 100 points. To maxthe test a TSCer must score 100 points in all three categories. To score 300 you willhave to develop balance, coordination, strength and endurance.

Its entirely possible that if you are just starting the TSC Heart of a ChampionTraining & Nutrition Program that you may score zero points the first few times you

take the TSC 300 Challenge. Thats okay! Take the test anyway and give yourmaximum effort.

The goal of the TSC 300 Challenge is to motivate you tomake consistent improvement and to quantify your progress. By pushing yourself to improve yourscore on The 300 Challenge you will enjoy the simultaneous benefit of making astaggering TRANSFORMATION as you burn fat and build lean muscle.

The Events

Pull-ups : Complete as many deadhang pullups as possible. This means fullyextending your arms at the bottom of the pullup and bringing your chin even withthe top of the bar to complete one repetition.

Push-ups : Complete as many TSC Pushups as possible. Keep your body straightand use a full range of motion. Your upper arms should be parallel to the ground atthe bottom of your pushup. At the top of your pushup your elbows should belocked or very close to the locked position. You may pause briefly during your set,but you must maintain proper pushup position, this will really test your corestrength as well.


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The 3-Mile Run : Run three miles as fast as you can! I recommend setting up a 1.5mile course and performing 2 laps. Also try to run on grass if possible, this willreduce the impact on your joints.

The Scoring

For Men:

Pull-ups : Each rep is worth 5 points and the max score is 20 pullups for 100 points.

Push-ups : Each rep is worth 2 points and the max score is 50 pushups for 100 pts.

The Run : 18:00 minutes or less scores 100 points. Subtract 1 point from 100 forevery tensecond increment above 18 minutes.

For Women :

Pull-ups : Each rep is worth 10 points and the max score is 10 pullups for 100 pts.

Push-ups : Each rep is worth 4 points and the max score is 25 pushups for 100 pts.

The Run : 21:00 minutes or less scores 100 points. Subtract 1 point from 100 forevery tensecond increment above 21:00 minutes.

The Purpose of The TSC 300 Challenge is to give you a benchmark for you toimprove upon every week. You should strive to improve your score 510 points ormore every week. For more information on The 300 Challenge check out thisYouTube video: http://www.youtube.com/watch?v=Z6f7Z

OfF4s&feature=channel_page

SCORING EXAMPLES

John does 11 pullups, 29 pushups and runs the 3mile in 24:04, his score is 176.

Bryan does 0 pullups, 2 pushups and runs the 3mile in 32:50, his score is 15.

Jane does 7 pullups, 22 pushups and runs the 3mile in 23:09, her score is 245.


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THE TSC NUTRTION-10 PROGRAM

The better you eat, the better you feel its as simple as that.

Its easy to eatbetter just follow 10 simple rules everyday and youll noticeremarkable improvement:

1. Hydrate with Water : Avoid sodas, juices, and sports drinks. Drink coolrefreshing water instead. Consume 2 cups (1 tall drinking glass) of water 68 times aday. Meet or exceed your water intake goal, its vital. Water regulates themetabolism and keeps your body functioning efficiently.

2. Eat Six Meals : By eating more often during the day, you keep your metabolismburning hot and prevent excess calories from being stored as fat. Eat meals every 23 hours throughout the entire day.

3. Eat Balanced Meals : A meal is balanced when you combine a serving of leanprotein with a serving of complex carbohydrates with a fruit or vegetable. In total,meals should range from 200500 calories.

4. Meet your Protein Goal : Its essential to consume the proper amount of proteinto support training and recovery during the Power10 Challenge. You shouldconsume 0.6 to 0.8 grams of protein per pound of your goal weight. This will ensure

that you are getting proper quantities of the essential amino acids and meeting yourprotein requirements.

5. Know Your Serving Sizes : Read labels and learn how much food equals a servingsize. In general a serving of carbohydrates is about the size of your fist, a serving ofprotein is the size of your palm. Many fruits and vegetables are already naturallyapportioned in serving sizes, a serving size of apple is one apple, this is true fororanges, carrots, potatoes etc. Its unnecessary to measure and weigh all your food,just make sure you can approximate calories and serving size.

6. Replenish : Have a piece of fruit within 10 minutes of completing your morningworkout. Enjoy a balanced meal within 60 minutes of completing your morningworkout.

7. Utilize the Bedtime Snack : Consume your 6th and final meal of the day within 30minutes of bedtime. Consuming a small, balanced meal before bed gives your bodythe energy and building blocks to recover during the night. Aim for 200300calories; try mixing fatfree yogurt and lowfat cottage cheese.


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8. Plan Ahead : Avoid missing meals or consuming unhealthy alternatives byplanning ahead. Pack sandwiches and other healthy meals for the office or whenyoure on the go. Keep a box of Meal Replacement Bars in a backpack, purse or thetrunk of your car, just in case.

9. Utilize Smart Snacks : The best snacks in the world come straight from nature.Knock out cravings with a serving of nuts, berries or a piece of fruit. Ten cashews, ahandful of your favorite berries or an apple will silence cravings.

10. Enjoy Your Reward Meal : Every week you need to plan and enjoy a rewardmeal. You can choose any foods you desire, you can order an appetizer, main courseand desert. You could have nachos, primerib and applepie a la mode, if you want.The reward meal has three objectives; first, it rewards you for a great week ofconsistent effort. Secondly it super charges your metabolism by forcing it to processmore than the usual 200500 calories per sitting that its becoming accustomed too.Finally, it replenishes your energy reserves and prepares you for another greatweek of transformation.

**********

TSCers remember the goal is constant and consistent improvement. Remember wearent perfect, but it is our humanity that allows us to be great and therein lays thechallenge. If you break one of the rules on the Nutrition10, realize the mistake andmove on. The important thing is to continually strive to improve.

Thats everything you need to know, all the basics, all the fundamentals, now its upto you. Make it Happen!

Make a Balanced Meal: Choose one item from each column to create a meal.

Complex Carbohydrates Fruits and Veggies Lean ProteinPasta Apple Chicken BreastBreads Banana Turkey BreastPotatoes Orange LowFat Cottage CheeseHighFiber Tortillas Carrot SalmonRice Broccoli TunaOatmeal Spinach HalibutCereal Strawberries TopRound SteakBeans Blueberries TopSirloin SteakFatFree Yogurt* Blackberries Lean Roast BeefYams Raspberries Egg Whites*FatFree Yogurt is certainly a lesscomplex carbohydrate, but its still a great option for TSCers.


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TSC Smart Snack Examples

a) 10 cashews with a glass of water.b) 10 almonds with a glass of water.c) An orange with a glass of water.d) 10 strawberries with a glass of water.e) 10 Blackberries with a glass of water.f) A carrot.g) An apple.h) A banana.

Calculate Proper Protein Range :

Goal Weight x .6 grams = lower limit 160 x .6 = 96 grams

Goal Weight x .8 grams = upper limit 160 x .8 = 128 grams

If a 57, 185 lbs man wanted to weigh 160lbs at the end of the Power10, his goalrange for protein would be between 96 and 128 grams per day.

TSCers TRANSFORM!


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THE HEART OF A CHAMPION BONUS PROGRAM

TSCers, the Bonus Program offers you the opportunity to go above and beyond theHeart of a Champion Program. It allows you to set the bar higher and achieve a moremiraculous transformation.

The Bonus Program is not extra credit; TSCers have the responsibility to themselvesto complete all of the Heart of a Champion workouts. The Bonus is for TSCers thatwant to take their transformations to the next level and smash through their goals.

Best of all, the Bonus is fun! As you advance on the POWER10 Challenge, your bodywill become more healthy, fit and athletic. The Bonus is simply putting your body togood use and enjoying physical activity.

There are three levels to the Bonus Program.

a. Foundational Health and Fitnessb. Above and Beyondc. The Champions Circle

RECOMMENDED BONUS ACTIVITIES

Baseball/Softball Horseback Riding Snow ShovelingBasketball Ice Hockey Stair Master/EllipticalBowling Ice Skating SurfingBuild a Snowman and goSledding

Marital Arts Swimming

Construction Mountain Biking Tag/Capture the flagCrossfit Paintball Tennis

Cycling/Spinning Rafting VolleyballDancing Roller Skating/Inline

SkatingWakeboarding

Flag/Touch Football Skateboarding WalkingGymnastics Skiing Wii FitHiking Snowboarding Yoga


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THE HEART OF A CHAMPION BONUS PROGRAM LEVELS

Level 1: Foundational Health and Fitness: TSCers perform all the prescribedworkouts in the Traning10 program and strive to consistently improve theirperformance. They adhere to the principles and rules of the Nurtrition10 programand make stunning transformations.

Level 2: Above and Beyond: TSCers meet all of the Level 1 requirements andperform Bonus activities on 3-4 different days during the week in order to makeastounding Transformations.

Level 3: The Champions Circle: TSCers join The Champions Circle when theycommit to meeting all of the Level 1 requirements and perform bonus activities 5 ormore days during the week. Champions Circle TSCers perform bonus activitiesjoyously and feel blessed to have the opportunity and ability to use their bodies inso many fun and dynamic ways.

**********You should enjoy each bonus activity for 30 minutes or more. Please note that youmust accomplish bonus activities on different days of the week to count towardsLevels 2 and 3. For instance, if you wake up at dawn on a Saturday go surfing atHuntington Beach for a few hours and then meet some friends and play beachvolleyball for two more hours and then decide to go inline skating to NewportBeach and back, you will have enjoyed a wonderful day at the beach, but this willonly count as 1 day toward Levels 23.

Alternatively, you could take 45minute walks every evening Monday thru Fridayand join the Champions Circle.

The Bonus Program is really about enjoying your body and physical activity. Youshould play at the beach or play in the snow or train for a black belt or go forpeaceful walks in the evening. Find activities that you enjoy and do them! Join TheChampions Circle.


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THE TSC POWER-10 CALENDER

Week 1: Integrity

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Leg Day! 4th

QuarterCardio

Chest&Back

4th

QuarterCardio

Shoulders,Triceps &Biceps

TSC 300Challenge Rest,Recover,Reward

BONUS BONUS BONUS BONUS BONUS BONUS BONUS

Week 2: Optimism

Monday Tuesday Wednesday Thursday Friday Saturday SundayLeg Day! 4th

QuarterCardio

Chest

&Back

4 th

QuarterCardio

Shoulders,

Triceps &Biceps

TSC 300

Challenge

Rest,

Recover,RewardBONUS BONUS BONUS BONUS BONUS BONUS BONUS

Week 3: Responsibility


Quarter

Cardio

Chest&

Back

4 thQuarter

Cardio

Shoulders,Triceps &

Biceps

TSC 300Challenge

Rest,Recover,

RewardBONUS BONUS BONUS BONUS BONUS BONUS BONUS


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Week 4: Fortitude


Quarter

Cardio

Chest&

Back

4 thQuarter

Cardio

Shoulders,Triceps &

Biceps

TSC 300Challenge

Rest,Recover,


Week 5: Commitment


QuarterCardio

Chest&Back

4 thQuarterCardio


TSC 300Challenge

Rest,Recover,Reward


Week 6: Enthusiasm


QuarterCardio

Chest&Back

4 thQuarterCardio


TSC 300Challenge

Rest,Recover,Reward


Week 7: Diligence


QuarterCardio

Chest&Back

4 thQuarterCardio


TSC 300Challenge

Rest,Recover,Reward



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Week 8: Courage


QuarterCardio

Chest&Back

4 th

QuarterCardio


TSC 300Challenge

Rest,Recover,Reward


Week 9: Perseverance


QuarterCardio

Chest&Back

4 thQuarterCardio


TSC 300Challenge

Rest,Recover,Reward


Week 10: Excellence


Quarter

Cardio

Chest&

Back

4 thQuarter

Cardio

Shoulders,Triceps &

Biceps

TSC 300Challenge

Rest,Recover,


Week 11: The Journey Continues: Healthy Celebration and New Goals.


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TSC POWER10 Sample Day:7:03 am Alarm rings, spring out of bed, brush teeth and drink a glass of water.

7:10 am Pull out of the parking garage and drive 1.9 miles to the gym

7:19 am Begin Workout.

7:51 am Back in the car, peel a banana and eat it while driving home.

8:02 am Take a quick shower and get ready for work.

8:28 am Enjoy a bowl of my favorite 0s cereal .

8:46 am Leave for work.

8:55 am Arrive at work.

11:30 am Enjoy a turkey sandwich and an apple at my desk .

Noon Go for a walk with a coworker during my lunch hour (BONUS!)

2:30 pm Enjoy another Turkey sandwich and an apple .

5:00 pm Leave work and drive home.

5:30 pm Sit down to a plate of spaghetti, chicken breast and fresh veggies.

6:00 pm Answer emails, make phone calls.

8:30 pm Meet friends and a local Restaurant. I order the small cut of the top-sirloin, a baked potato, and veggies.

10:30 pm Do some reading.

11:30pm Make my bedtime snack, the 6 th meal, fat-free blueberry yogurt, ascoop of cottage cheese and 5 sliced strawberries, swirled in a bowl. Delicious.

11:45 pm Brush teeth.

Midnight : Lights out, Sweet dreams, natural secretion of growth hormone, makesme stronger, healthier and better for tomorrow.


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THE TRANSFORMATION TENTen virtues to guide you, week by week, through the POWER-10 Challenge.

1. Integrity Adherence to moral and ethical principles; soundness of moralcharacter; honesty.

2. Optimism A disposition or tendency to look on the more favorable side ofevents or conditions and faithfully expect the best possibleoutcome.

3. Responsibility The state of being accountable for something within one'spower and control.

4. Fortitude Strength of mind that enables a person to encounter danger,pain and adversity with courage.

5. Commitment An agreement or pledge to take action.

6. Enthusiasm A wholehearted devotion to an ideal, cause, study or pursuit.

7. Diligence The earnest and persistent exertion of body and mind toaccomplish what is undertaken.

8. Courage The quality of mind or spirit that enables a person to facedifficulty and adversity with bravery and valor.

9. Perseverance The steadfast and tenacious pursuit of a goal, purpose, orcourse of action, especially in spite of difficult opposition.

10. Excellence The state of surpassing expectations in a superior manner.

TSCers, make it happen. Transform.

Documents

Heart of a Champion 2.0