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MUSCLE & FITNESS ULTRA SYSTEM MONTHMUSCLE & FITNESS ULTRA SYSTEM MONTH 4

By Christopher M.Lockwood, MS,CSCS, Staff Writer

Ultimate Long-Term Resistance and Aerobic System

U.L.T.R.A.1 2 - M O N T H S Y S T E M

MONTH 4

Youve probably heard these pearls

of wisdom: Great things come to

those who wait, All good things in

due time, Time is of the essence and

We will sell no wine before its time. Okay,so the last one doesnt actually apply to

bodybuilding, but you get the point. Heck,

we know youd like to have bigger biceps

in only three weeks or 5% bodyfat in two.

But you know what? It aint gonna happen!

Sadly, your body doesnt work that way.

Thats where the ULTRA System comes

in. Weve designed a foolproof one-year

training and nutrition plan thats practically

guaranteed to get you in great shape and on

your way to achieving your goals, but theres

a catch: Were not promising overnight suc-cess. Why? Because with the human body,

overnight success isnt a reality. It takes hard

work, dedication, time, discipline and good

ol fashioned sweat to make the kinds of

changes to your body thatll last.

With the ULTRA System, we give you the

tools necessary to make those changes

and, better yet, take the guesswork out of

designing your own complete training pro-

gram. Even more important is how weve

designed the ULTRA System to work for

practically anyone male or female,advanced or beginner. Okay, so no more

hype . . . lets talk training!

Straight from the hardest-hitting division

in the NFL the NFC Central

Bert Hill, MS, head strength and

conditioning coach of the Detroit

Lions, has been brought on board

to help design this months sports

strength workout for the ULTRA System.

Jeff Page and

Amy Fadhli enjoy

the rewards of

being ULTRA fit!

Jeff Page and

Amy Fadhli enjoy

the rewards of

being ULTRA fit!

Photos by Robert Reiff. Gym location:Fitness Forum, Marina del Rey, California148 MUSCLE & FITNESS October 1999


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October 1999 MUSCLE & FITNESS 14


This month is designed primarily to develop total bodystrength and speed. Since this is a one-year periodized plan,each month focuses on a different aspect of bodybuildingsuccess. We include ways to make minor adjustments in eachmonths program to cater it to your own objectives, because

your immediate goals may be different.More Muscle: This month prepares your muscles for

gaining size. If youd rather train specifically for traditionalmuscle growth, youve got a few changes to make:

1) Use the same exercises, decrease the prescribed %1RMby about 10% each week and perform more reps per set.

2)

Decrease rest periods between sets to about 1

1

2

2minutes.3) Take your last 2 3 sets of each exercise to failure, begin-

ning in Week 2.Less Bodyfat/Lose Weight:Youll burn a ton of calo-

ries using the running drills, but if quicker fat and weight lossis your goal, then:

1) Increase the number of sets in each running drill.2) Include 2 3 extra days of traditional long-duration,

lower-intensity cardio into your program.3) Eat 500 fewer calories than what is prescribed by

ULTRA Nutrition.and/or4) Decrease both the prescribed %1RMs and rest

periods to about 50% 65% and less than 90 seconds, respec-tively. Also, skip the creatine supplement.

Tolook and perform like an elite athlete, you need to learnhow to train at a higher level. And seeing as how this

month were running our annual NFL superfeature, it makesperfect sense to learn from one of the NFLs top strength andconditioning coaches Bert Hill, MS, of the Detroit Lions.Understanding that you may not be a professional athlete but

want to be conditioned like one, Hill has designed what youllsoon find to be one of the most intensive total-body strength

and conditioning programs youll ever encounter. Its focus thismonth? To kick your bodys strength and speed levels to newheights using weight training and running drills.

As in Month 2 (August 1999), weve designed a workout for atransition and strength phase, which was expanded for thismonth. Hill explains how and why youll do some of the morespecific exercises and running drills.

Bert sticks to a classic philosophy when designing a strengthtraining program: The way I train my guys for strength is reallyan old-time way of training, like how guys trained in the 20s,30s, 40s and even up into the early 50s, before steroids[started showing up more frequently]. You just do the basics only 4 6 core exercises per week and maybe 3 4 assistive

The ULTRA System Training Progression

More Strength: This is what this month is all about, soyou neednt worry about not getting your fair share of it here.

Improved Cardio Conditioning: This month is anultra-high intensity, short-duration, intermittent running regi-men. By pushing your anaerobic threshold to new limits,youll also indirectly and positively affect your VO2 max. Tosee greater improvements:

1) Increase the distance and decrease the rest timesof each running drill.

2) Add at least 2 3 days per week of traditional longduration cardio training, working at a heart rate max

upward of 80%.Greater Flexibility: To enhance flexibility, incorpo-rate stretching exercises into your workouts between weight training sets. Since youll rest longer between sets,youll have plenty of time to include stretches. For a greaterbenefit: Have a partner assist you with some contract-relaxstretches (see pg. 126 for more on this).

Emergency Needs: This program is definitely not forthe weak at heart; it takes some time, preparation and dedi-cation to do all five days of hard training each week. If youcant make it to the gym and field five days per week,combine exercises and drills until you come up with a pro-gram that best fits your schedule. If youre not feeling well orare running short on time, dont sweat it! Pick up where youleft off, and swap a rest day with a training day.

Program Design

Ifyouve been with us from day one, then you know that thisis the month for your first quarterly fitness checkup. If

youre a first-timer, though, consider it your initiation into theULTRA System. By taking some baseline fitness measurements,

youll be better able to track your progress throughout yourinvolvement in the ULTRA System bodyfat, flexibility, aerobiccapacity, strength and body size. Well have you retake thesemeasurements at the end of months eight and 12.

With three months under your belt, you should see progressin the varying fitness tests. Some may be more pronounced,others possibly not. If the results from a particular test dont

show improvement, redo it to verify accuracy. If the testrepeatedly indicates no improvement, consider it your wake-up call to better fine-tune that area of your training. If you fol-low the ULTRA System to a T, youre guaranteed to seepositive results by the end of the program. And remember, theaim of much of the first half of the ULTRA System is to pack onmuscle; its during the second half that youll specifically trainto shed bodyfat and get cut.

For a detailed description of how to perform each test, seepart 1 of the ULTRA System in July 99. If you dont have thatissue, see pg. 158 for ordering information.

Taking Measurements

Customizing Your ULTRA System

exercises each day that you train. You decrease the total volume(sets x reps) of your training, but you push the intensity of a fewcore exercises to new limits.


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150 MUSCLE & FITNESS October 1999


NUTRITIONSupplementing for Strength in Month 4

By Chris Aceto

Sport supplementation has progressed with such lightningspeed that sifting through the multitude of new products

on the market can be an overwhelming task. Keeping currentand trying to pinpoint what works and what doesnt requires awhole bunch of reading, not to mention a hawklike ability todiscern fact from fiction and in some cases, even fraud.

Which supplements can you add to your daily multivita-min/mineral intake beyond generally good eating habits toincrease strength? According to Luke Bucci, PhD, author of

Nutrients as Ergogenic Aids for Sports and Exercise (CRC Press,1993), Protein and creatine have withstood the test of time, andglutamine is proving to be a very viable nutrient to improve mus-cle strength.

Bucci explains: Creatine works its strength-building magic byboosting muscle levels of ATP, the energy molecule required dur-ing muscle contraction. ATP also runs the enzymes to maintainmembranes and to counteract free-radical damage in the muscle,

which is [believed to be] a major cause of muscle soreness.[ Therefore] creatine may help in recovery, leaving you less sore so

you can train more frequently.Whats the optimal way to take creatine? Brian Carpenter, MS,

director of clinical sciences at MET-Rx, says, The research seemsto indicate that a dramatic insulin spike may play a role in theuptake of creatine into muscle cells. Insulin is the anabolic hor-mone thats released in response to carbohydrate intake. Themore carbs you eat at one meal, the greater the rise in insulin.

Carpenter clarifies how much carbohydrate is helpful: I thinkyou can take your daily creatine dose all at once, along with about100 grams of carbs. Specifically, high-glycemic carbs, as these arethe kinds of carbohydrates that kick insulin levels up and appearto be most helpful in transporting creatine into muscle. Some

examples of high-glycemic carbs include glucose, rice cakes,grapes, white bread, white rice and bananas.

Another nutrient that heads the pack is protein powder.First and foremost, dietary protein is absolutely essential to

increase strength, says Carpenter. To improve in strength, yourbody needs enough dietary protein to rebuild muscle tissue.

Carpenter suggests you eat a diet composed of a minimum of30% of calories from protein, and he sees no harm in shiftingyour ratio to upward of 35%40%.

Dietary protein is also a very high priority on Buccis list. Hissimple suggestion: In addition to the protein you get from yourdiet, add a protein shake consisting of another 50 grams of proteineach day. If you weigh more than 200 pounds, you should add twoshakes a day to add another 100 grams to your daily intake.

Glutamine & HMBTwo other dietary supplements winning the praise of body-

builders while withstanding criticism from some mainstreamresearchers are the amino acid glutamine and an amino-acidmetabolite called HMB (beta hydroxy-beta-methylbutyrate).Glutamine is the most abundant amino acid in the humanbody, and may be the perfect ally for the mass- and strength-seeking bodybuilder.

Glutamine can speed recovery and counteract cortisol, thestress hormone that can slow down strength and muscle-massgains, notes Bucci. Cortisol levels may increase excessively as aresult of overtraining, too little rest or inadequate nutrition.Therefore, an ideal approach to gaining strength may be to eata protein- and calorie-rich diet and avoid working beyond yourbodys ability to recover. Bucci adds, You probably need apretty hefty dose of glutamine to get the benefit, though over10 grams a day.

Surprised by that amount, I queried why so much is needed.You have to remember, this is the most common amino acid inthe body. To change its levels, you have to take a lot, says Bucci.

He points out that another benefit of using such a large dose is thecell-swelling effect that occurs. Glutamine levels in the muscle arean indicator of which way a muscle will go. When glutamine isabundant, the muscles themselves swell with glutamine and water,and a trigger is turned on to encourage protein synthesis. So whatif your muscles are low in glutamine? The opposite is true, hesays. A catabolic trigger is turned on that can lead to catabolism.

HMB is a derivative of the branched-chain amino acid leucine,which can be used directly by working muscles as a fuel source when muscle-glycogen stores are low. HMB was discovered bySteven L. Nissen, PhD, when he was searching for a nondrugmedium to produce leaner cattle.1 The subject of a small abstractstudy published a few years ago, HMB caught the eye of body-builders, who quickly incorporated this natural supplement into

their nutrition protocols.Carpenter believes HMB is a good addition to protein pow-ders and creatine to improve strength: HMB may decreaseprotein breakdown in response to heavy training. Further-more, it may improve recovery and lead to more strength andlean body mass gains.

Ephedra & Prohormones Another popular supplement is ephedra, or mahuang, an

herb that reportedly stimulates the central nervous system.Although its most often used to promote weight and fat loss,bodybuilders use this stimulant for increased intensity duringtraining. Jeff Feliciano, research manager for Weider Nutrition,says, An ephedra/caffeine mix may allow you to get a better

If youre just joining the ULTRA system, go ahead andload up on 15 25 g of creatine a day for the coming week.You can either take a dose of 5 g 35 times a day withmeals, or pack it all in at once with the meal that followsyour training. For three weeks thereafter, take a mainte-nance dose of 35 g each day following your training. Ifyouve been with us since the get-go, stay the course with

35 g a day.For the full 30 days this month, take 10 g of glutamine

after training or at breakfast on nontraining days. Also, take112 2 g of HMB before and another 112 2 g after training.

If you wish to give ephedra and/or andro a try, begin bytaking only one capsule of Metaform Brand Metacutsabout a half-hour before training and/or 100 mg ofandrostenedione. Dont take ephedra too late in theevening because it will affect your sleep. Note the caveatson page 151.

To ensure youre getting all the vitamins and mineralsyour body needs, take one full-spectrum multivita-min/mineral each day with breakfast.

ULTRA Supplementation


4/11


ULTRA Meal Planning

During the strength phase of the ULTRA system,

youll be eating a high-protein, high-calorie diet.

Approximately 30% of your daily calories should come

from protein, and you should consume 250 500 more

calories per day than you burn (refer to the ULTRA

guidelines in the July or August issue to determine

your daily requirements).

Listed on page 152 are 10 meals, roughly 600 calo-ries each, with carbohydrate/protein/fat calorie ratios

of approximately 50/30/20. Also listed are six different

snacks, each devised to yield a similar 50/30/20 ratio

for a total of about 300 calories.

Heres a quick tally of the approximate number of

calories, carbs, protein and fat grams you get when

you combine meals and snacks. Choose the calorie

level that most closely meets your daily requirements

during this phase.

Meals Snacks Calories Carb(g) Pro(g) Fat (g)

3 2 2,400 300 180 53

4 1 2,700 338 203 60

5 0 3,000 375 225 67

5 1 3,300 413 248 73

5 2 3,600 450 270 80

6 0 3,600 450 270 80

6 2 4,200 525 315 93

contractile force by directly stimulating beta-2 agonists on themuscle. Beta-2 agonists are receptors on muscles that, whenstimulated, have been shown to increase the force of musclecontractions and may prevent protein breakdown.

Bucci sees the caffeine/ ephedra combination from a differentperspective. Sure, neuromuscular coordination is improved

with these products, leading to greater power output. But anoverlooked reason for increased strength gains is the behavioraleffects these supplements impart. In simpler terms, these prod-

ucts wake you up and often make you more willing, confidentand motivated to use heavier weights. You push more weightsimply because you go into the gym jazzed to train hard.

Reading product labels is critical since ephedra is banned by anumber of sporting organizations, and taking too much can have

very serious side effects. Some people shouldnt take this stimu-lant at all, so check with your doctor. Your best bet, saysFeliciano, is to start with a small dose of 250 mg of ephedra(which yields about 15 mg ephedrine), combined with about 100mg of caffeine (the equivalent to the caffeine in a cup of coffee).

Lastly, prohormones including DHEA and androstendione(or andro for short) have seen an increase in use by body-builders and other athletes looking to pack on strength and size.The theory is that because these supplements are precursors tothe production of testosterone, supplemental doses should

increase total testosterone. Yet, current research has shown thatandro and DHEA may have no significant testosterone-elevatingeffects, and reportedly increase estrogen and decrease HDL (goodcholesterol) levels.2

Bucci issues a stark warning against the use of androstenediol.The diol products can cause a drop in natural testosterone levelsupon cessation and sometimes a huge increase in estrogen withno increase in testosterone, he says.

Chris Aceto graduated summa cum laude from Springfield College inMassachusetts, earning a bachelors degree in health sciences. Aceto andhis wife Laura Creavalle run three-day fitness weekend getaways in Maine and Florida. For more information on his instructional books titledChampionship Bodybuilding andEverything You Need to Know About FatLoss, call 207-934-7812.

REFERENCES1. Nissen, S., et al. Effect of leucine metabolite beta-hyroxy-beta-methylbutyrate onmuscle metabolism during resistance-exercise training. Journal of AppliedPhysiology 81(5): 2,0952,104, 1996.2. King, D.S., et al. Effect of oral androstenedione on serum testosterone andadaptations to resistance training in young men. Journal of the American MedicalAssociation 281(21): 2,0202,028, 1999.


Amy & Jeff warm up for running drillswith carioca runs: sideways cross-steps.


5/11

4 oz. flank steak 225 0 31 11

2 cups shredded potatoes 233 50 6 1

2 slices fat-free cheese 56 4 10 0(melted on top)

1 cup orange juice 109 24 1 1

Totals 623 78 48 13

2 eggs, scrambled with 144 1.2 12.4 10

5 egg whites 70 0 17.5 0

112 large raisin bagels 342 69 12 24 tsp. no-sugar fruit spread 37 9 0.3 0

Totals 593 79.2 42.2 12

6 oz. chicken breast 266 0 53 6

2 oz. angel hair pasta 208 42.6 7.3 0.912 cup tomato sauce 71 9 2 312 cup broccoli 28 5 2 0

1 medium apple 89.7 21 0.3 0.5

Totals 662.7 77.6 64.6 10.4

6 oz. ground turkey 199 0 34 7

112 cups couscous 313.5 66 9 1.51

2 cup salsa 36 8 1 014 cup avocado 92 4 1.1 8

Totals 640.5 78 45.1 16.5

6 oz. swordfish 194 0 33.6 6.6

8 oz. potato 252 57.2 5.2 0.2

1 Tbsp. whipped butter 75 0 3 734 cup canned peas 84 16.5 4.5 0

Totals 605 73.7 46.3 13.8

1 can tuna, water packed 171 0 36 3

3 Tbsp. light mayonnaise 99 9 0 6

4 slices whole-grain bread 288 52 12 4

sliced tomato & lettuce 20 4 1 0

1 plum 41.6 9 0.5 0.4

Totals 619.6 74 49.5 13.4

6 oz. chicken breast 178.5 0 34.5 4.5

2 wheat hamburger rolls 228 40 8 4

2 Tbsp. BBQ sauce 40 10 0 0

small salad 58 12 2.5 0

2 Tbsp. reduced-fat dressing 79 4 0 6

1 cup strawberries 51 10.5 0.9 0.6

Totals 634.5 76.5 45.9 15.1

Stir fry:

6 oz. round steak, cut up 233.5 0 37 9.5

1 cup rice 209 44 6 13 Tbsp. teriyaki glaze 72 15 3 0

1 cup cauliflower/broccoli mix 56 10 4 014 cup canned pineapple

chunks (in natural juice) 36 9 0 0

Totals 606.5 78 50 10.5

Simmer in one pot:

6 oz. chicken breast, cut up 183 0 39 3

14 oz. can diced tomatoes 156 33 6 0

flavored w/basil, garlic, oregano

6 oz. potato, baked & cubed 187.2 42.9 3.9 0

2 Tbsp. parmesan cheese 44.6 0.4 4 3(sprinkled on top)

Totals 570.8 76.3 52.9 6

MEALS Cals Carb Pr o Fat

MEALS Cals Carb Pro Fat

Clam cakes (mix):

2 6.5-oz. cans chopped clams 112 0 28 012 cup pancake mix 212 39 5 4

2 large egg whites 28 0 7 0

2 Tbsp. chopped onion 16 4 0 0

1 Tbsp. Mrs. Dash seasoning 12 3 0 0

Form above into patties and pan fry in nonstick pan

Small green salad 58 12 2.5 0

2 Tbsp. reduced-fat dressing 70 4 0 6Medium apple, cut into salad 86 21 0.3 0.1

Totals 594 83 42.8 10.1

114 cups 2% cottage cheesewith pineapple 273 30 27 5

2 cups low-fat milk 216 24 16 6

1 Tbsp. whey protein powder 40.5 1 8 0.5

1 rice cake 66 14 2 0

Totals 322.5 39 26 6.5

12 cup oats 155 27 5 3

4 Tbsp. whey protein powder 90 2 16 212 banana 50 12.5 0 0

Totals 295 41.5 21 5

1 9-inch tortilla 131 23 3 3

1 slice fat-free cheese 28 2 5 0

3 oz. chicken breast 91.5 0 19.5 1.5

1 tsp. mustard 8 2 0 012 banana 50 12.5 0 0

Totals 308.5 39.5 27.5 4.5

1 pita pocket 153 31 5 1

3 oz. turkey breast 91 1 15 31 slice fat-free cheese 28 2 5 0

1 Tbsp. fat-free mayonnaise 12 3 0 0

Totals 284 37 25 4

4 Tbsp. whey protein powdermixed in water 81 2 16 1

1 whole-wheat English muffin 154 28 6 2

3 tsp. no-sugar fruit spread 28 6.8 0.2 0

Totals 263 36.8 22.2 3

SNACKS Cals Carb Pr o Fat


50%Carbs

20%Fat

30%Protein

Ratio Goal

First and foremost,

dietary protein is

absolutely essential

to increase strength

and rebuild muscle

tissue.

Eating for Total-Body Conditioning: Month 4


6/11



HANG CLEAN: The hang clean is specific to footballbecause of how closely it resembles a blocking movement. Forbodybuilding, its equally effective at developing an explosivecomponent to work your calves, quads, glutes, traps, delts,biceps and back. As for how youll train with the hang clean, Hillsays: We want to emphasize the clean, so were going to goheavy on Day 1 and lighter on Day 5. [On Day 5,] the emphasisis on technique and speed of the bar.

BENCH PRESS WITH TWO-SECOND PAUSE: Thisexercise is designed to promote strength and explosiveness inyour chest, shoulders and triceps. Bring the bar down till it tapsyour chest, hold it there for a two-count, and then drive it back up;dont let your muscles relax during the hold, recommends Hill.

WEIGHTED DIP: Im not interested in how deep you cango, but rather how well you can explode out of the bottom posi-tion; you should go down until your triceps are parallel to thefloor, keep your legs straight to the ground and dont let yourelbows flare out, says Hill.

AB CIRCUIT: The goal here is to build core endurance. Dothis by performing 1215 reps of each movement with no restbetween exercises. After youve completed one monster set,

take a 30-second break. Hill explains the importance ofendurance in your abs: When you run, your abs are reallyinvolved. If you want to get in top athletic shape, you need torun plus train your abs hard.

FOUR-WAY NECK: Like most football strength coaches,Hill views exercising the neck as a necessity. For sports, youneed your neck to be strong. In bodybuilding, its an area thatusually lacks symmetry and should be worked. If you donthave a four-way machine at your gym, simply wrap a thick towelaround a weight plate, lie on a flat bench with your head hang-ing over the end, and place the weight on your head for resis-tance. By lying on your sides, front and back, you can do all fourmovements typical of the machine version.

STANDING ALTERNATE DUMBBELL PRESS: Youdo this one standing rather than sitting because most sports areplayed while standing. Standing also increases the amount ofstability work required by your spinal erectors and midsection.

REVERSE-GRIP CURL: One ofthe best things you can do to increaseyour grip strength is make your forearmsstronger, says Hill. This, in turn, getsyour fingers stronger.

RUNNING DRILLS

The running drills Hill prescribes areintended to burn significantly more calo-

ries per minute than traditional cardioexercise and can be beneficial forimproving your VO2 max (maximalamount of oxygen your body uses).

RUNNING WARM-UP: This differsfrom a typical cardio warm-up in thatyour goal is to work your muscles in analmost identical manner to which theyreabout to be trained. The warm-upshould involve 200 300 yards of easyrunning and include different runningpatterns. For example, jog for 50, cari-oca (sideways cross-step) for 50, jog for

another 50, back-pedal for 50, and so on until you reach thetotal yardage. Just dont take any breaks until youre completelyfinished.

SPRINT/WALK: To begin, stand at the goal line of a foot-ball field. Sprint the first 10 yards, take whatever time you needto slow down to a walk, turn around, walk back to the goal line,and immediately go again. After youve completed all of your

sets of 10s, take a one-minute TV time-out and begin your 20s.Repeat this process until youve completed all sets for all sprints.During Week 1, do these sprints at about three-quarter speed.

The purposes of sprint/ walks, says Hill, are to: 1) train forexplosiveness by sprinting only short distances; and 2) work onincreasing your anaerobic endurance (the threshold level atwhich you can maintain maximal effort). These elements arevitally important in both football and bodybuilding, and in calo-rie burning.

TEMPO RUNS: Standing at the goal line, stride for 100yards, walk 50, stride another 100, walk 50, stride 100 and thenwalk 100; this is one set. After a one-minute break, repeat theset. The program calls for small and large tempo runs; for ourpurposes, the difference between a small and large tempo is in

intensity small tempo is performed at around 50% 60%effort; large tempos are at an all-out intensity. Their purpose isto increase anaerobic endurance and improve explosivestrength in your legs.

HOLLOW SPRINTS: On an open field, place markers onboth goal lines, the 25-yard marks and the 50-yard mark. Thechallenge here concerns time. Sprint the first 25 yards, jog thenext 25 (this should be about 50% total effort), sprint the next25, walk 25, and then repeat until time is up. Skilled footballplayers (like tailbacks, cornerbacks and wide-outs) can nor-mally get about 150 yards in a minute, linemen about 100, saysHill. Like a large-tempo run, hollow sprints increase your anaer-obic endurance and leg speed.

SIT-UP/PUSH-UP: Starting in one end zone, do 20crunches. As soon as you finish, stand up, stride (at about50% 60% total effort) to the other end zone, drop, and do 10push-ups. Get up, stride back to the other end zone and repeat.Thats one set. Dont rest between sets, and vary the types of

crunches and push-ups you do to attackyour muscles from different angles. Whatsets this running drill apart from the othersis how it incorporates both upper- andlower-body components.

GASSERS: Start on one sideline, sprintto the other, turn around, sprint back andrepeat the sequence one more time. Twotrips, there and back, equal one set. After

a one-minute rest, do your next set. Forcomparison, Hill says that a lineman canusually run a gasser in about 4043 sec-onds; a linebacker and a tight end inabout 3739; a defensive back and awide receiver in about 3537. We usethis one as a conditioning test in trainingcamp, says Hill. If a guy has done anykind of conditioning in the off-season,three sets with one-minute rests inbetween shouldnt be a problem. If hehasnt, though, the third set will jump allover him! Its like hes trying to carry apiano across the field.

NEW EXERCISES THIS MONTH

The goal of the

ab circuit is

to build core

endurance.


7/11


Week 1

Sets per Exercise: 25Reps: 512Intensity: 65%70% 1RM oncore exercises; 60%65% 1RMon assistive exercisesRest Between Sets:34 minutes on core exercises;12 minutes on assistive.Training Guide: Concentrateon strict form and technique with

each rep. Stop 5 8 reps shortof failure with each set.

Week 2

Sets per Exercise: 26Reps: 3-12Intensity: 80%85% 1RM on core exercises;75% 80% 1RM on assistiveRest Between Sets: 3 4 minutes on core exercises;12 minutes on assistive.Training Guide: Again, concentrate on executingstrict form with each rep, and use a full range of motion,increasing the weight with each set. The last set of allexercises should be taken to about one rep short of

failure; all others to about 2 4 short of failure.

DAY 1

Take this set to

muscle failure

Sprint / Walk

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

Week 1 Week 2

CORE EXERCISES

Assistive exercises

DAY 2 Week 1 Week 2

HANG CLEAN 95/10 95 /10 95/10 95/10 95/10 115/8 120/6 125/4 125/3 125/3

/ / / / / / / / / /

/ / / / / / / / /

/ / / / / / / /

/ / / / / /

/ / / / / / / /

Tempo Runs

Ab Circuit

STRENGTHTRANSITION

HangClean

start

Hang

Clean

finish

How to fill in: Write your weight used and reps completed. 95/10 is 95 pounds for 10 reps.

Cardio Warm-Up: 710 minutes at 65% MHR (every week)

Stretch: shoulder external rotators, chest, biceps, triceps, low back

HANG CLEAN

BenchPress w/ 2-sec.pause

Dumbbell Bench Press

Weighted Dip

Dumbbell Curl

Running Warm-up: 200 300 yards of easy running with different running patterns

Stretch: quads, glutes, hamstrings, groin, calves

10-yard

20-yard

30-yard

40-yard



Small Tempo (weeks 1-2)

Large Tempo (weeks 3-4)

Knee-up

Crunch

Cross-Body Crunch

Toe-Touch Crunch

Seated Knee-up w/Twist

Back Extension


8/11

Week 3

Sets per Exercise: 36Reps: 310Intensity: 85%90% 1RM on core exercises;80% 1RM on assistive exercisesRest Between Sets: 35 minutes on core exercises;23 minutes on assistive.Training Guide: Dont skimp on your rest betweensets early in your workout because inadequate rest willcatch up to you later in the workout. Move the weightas fast as possible through the concentric (force)phase of the lift, and lower the weight under thestrictest of control. Take only your last set of each exer-cise to failure; all others stop about 14 short of failure.

Week 4

Sets per Exercise: 26Reps: 26Intensity: 90%95% 1RM on coreexercises; 80%85% 1RM on assistive.Rest Between Sets: 35 minutes on coreexercises; 23 minutes on assistive.Training Guide: This is the week youve beentraining for; you should go for your two-reppersonal best on your last set of your coreexercises; all other core exercise sets stopabout 13 short of failure. On your last set ofeach assistive exercise, add an extra 5 poundsto the prescribed %1RM weight and take thisset to failure; all other assistive exercise setsshould stop about 2 4 short of failure.

Rules this month:1) Workout intensities are based o

a percentage of your one-rep ma(1RM). If you dont know your 1RM foa particular exercise, guesstimatAlso, if youre unable to complete thprescribed number of repetitions, adjuthe weight accordingly.

2 ) Begin each workout with 710-minute cardio warm-up, and gyour heart rate up to about 65% of yomaximal heart rate (subtract your agfrom 220 and multiply by 0.65 to dete

mine desired beats per minute).3) Precede the first exercise of

given bodypart with 1 2 warm-usets do 1215 reps with a weig that represents about 35% 40% your 1RM; then, if need be, increase thweight by 10% 15% for anoth10 12-rep warm-up set. Dont couthese sets as part of your workout.

4) Before weight training and runing drills, and after your cardor running warm-ups, perform stretchespecific to the primary bodyparts yoube using. Perform 2 4 sets of eac

stretch, and hold each stretched positiofor 15 30 seconds. Dont bounce. (Selast months ULTRA for stretches check the pullout in this issue.)

5) Because this phase is designed improve overall body strength, traininvolume is greatly reduced but intensiis raised. Therefore, its imperative thyou do not add extra exercises to youprogram for the next four weeks. If yodo, you wont see as much of aincrease in core exercise strength ayou would otherwise.

Jumpin In

D ont feel like youve missed out if this your first installment of the ULTRSystem. You can still make great gains bstarting a whole new training impeturight now.

Well-Conditioned Bodybuilders:youve been training for quite some timand are an experienced bodybuilder, taka one-week layoff from training befo

you jump into Week 1 of this monthinstallment.Bodybuilding Beginners: If youre ju

starting out, significantly reduce the training volume and intensity of Week 1 angradually build up to whats prescribeThis may mean starting with only one sper exercise, but its a much safer ansmarter way to attack this program. Donattempt to train beyond your capabilities;you feel like youre overtraining or ndoing an exercise correctly, back off o the intensity and seek assistance frosomeone who can help you with form.


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Sprint / Walk

Tempo Runs (large)

Ab Circuit

Week 3 Week 4

Running Warm-up: 200 300 yards of easyrunning with different running patterns

Stretch: quads, glutes, hamstrings,groin, calves



Cardio Warm-Up: 710 minutes at 65% MHR (every week)

Stretch: shoulder external rotators, chest, biceps, triceps, low back

Week 3 Week 4

STRENGTH

Doing push-ups and

crunches in between

running drills incorporates

both upper- and lower-

body components.

Doing push-ups and

crunches in between

running drills incorporates

both upper- and lower-

body components.


9/11

DAY 3

Week 1 Week 2

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See page 154 for weekly instructions on sets, reps, intensity, rest and training guide

CORE EXERCISES

Assistive exercises

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Ab Circuit

DAY 5

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Week 1 Week 2


DAY 4

STRENGTHTRANSITION

Cardio Warm-Up: 710 minutes at 65% MHR

Stretch: quads, hamstrings, calves, low back, neck , shoulder external rotators

SQUAT

Stiff-legged Deadlift

Front Pull-Down

Standing Calf Raise

Four-way Neck


Hollow Sprints: 4 minutes 4 minutes


Stretch: quads, glutes, hamstrings, groin, calves, low back, chest

Sit-up / Push-up

Knee-up

Crunch

Cross-Body Crunch

Toe-Touch Crunch

Seated Knee-up w/Twist

Back Extension

Day 5 Rule: This is a medium-heavy day. In other words, back your %1RM downabout 5%10% per exercise on all core and assistive lifts.


Stretch: shoulder external rotators , chest, low back, biceps, quads, hamstrings

HANG CLEAN

SQUAT

SMITH MACHINEINCLINE PRESS

(2-second pause)

Standing AlternateDumbbell Press

Shrug

Reverse Curl

Running Warm-Up: 200 300 yards of easy running with different running patterns

Gassers

DAYS6and7: REST

Week 1 Week 2

Standing Altern

Dumbbell Press

Standing Altern

Dumbbell Press

Neck Flexion(lateral partof four-way)

Neck Flexion(lateral partof four-way)


10/11

See page 155 for weekly instructions on sets, reps, intensity, rest and training guide.

Each day you come in to

the gym, youre gonna be

doing different exercises

and not a high volume of

work . . . so you ought to

be able to push the

envelope each time

you train.

Bert Hill, MS, DetroLions head strengt

and conditioning coac

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Ab Circuit

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STRENGTH


Take this set to muscle failure

Week 3 Week 4

Running Warm-Up: 200 300 yards of easy running with different running patterns

Gassers

Day 5 Rule: This is a medium-heavy day. In other words, back your %1RM downabout 5%10% per exercise on all core and assistive lifts.


Stretch: shoulder external rotators , chest, low back, biceps, quads, hamstrings


Stretch: quads, glutes, hamstrings, groin, calves, low back, chest

Week 3 Week 4

Week 3 Week 4


Stretch: quads, hamstrings, calves, low back, neck, shoulder external rotators


Hollow Sprints: 5 minutes 6 minutes

Reverse Curl


11/11


With this yearlong training system you now

have 9 more months to reach your peak

shape by next summer, and M&Fwants to see

you do it. If you missed the first three installments, take

a picture of yourself now, and then two more that coin-cide with our quarterly fitness checkups. At the end of

the program, send us your pictures, copies of your

fitness evaluations and a letter detailing the improve-

ments and benefits youve gained from the program.

Well choose several of the best fitness improvements

and metamorphosed physiques and feature them in a

future issue ofM&F, with short bios detailing some of the

winners most dramatic improvements. Regardless of

goals, everyone can participate well have several

different categories, such as most muscular improve-

ment, most dramatic decrease in bodyfat, greatest

lifestyle improvement and others.

WANTED:

ULTRA Success Stories

Catch the

ULTRAlifestyle!

Catch the

ULTRAlifestyle!

A Word About Next MonthThanks to Bert Hill, this month was anything but

easy, and Ive got news for you: The fun aint over yet!Next month, Ill be joined by Evander Holyfields strength& conditioning coach for the past 13-plus years, TimHallmark. Together well show you how to develop thekind of explosive power thats sure to make you a better

all-sport athlete. As for nutrition, Chris Aceto will bejoined by Kristi Reimers, MS, RD, nutrition consultant forthe United States Olympic Committee, to mix up a recipefor high-powered success.

Until then, train smart and train hard. See ya nextmonth!

If you missed ULTRA System in July, Augustand/or September, you can order back issues for $7.49each (credit card purchases only; includes shipping andhandling) by calling 800-340-8954, or go to your locallibrary and photocopy the pages. M&F


Documents

M&F ULTRA Month4 Screen