Monster Project Main

8/18/2019 Monster Project Main

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The LEG L STUFF

The information presented herein is in no way intended as medical

advice or to serve as a substitute for medical counseling. The

information should be used in conjunction with the guidance and care ofyour physician. Consult your physician before beginning this program

as you would with any exercise and nutrition program. If you choose not

to obtain the consent of your physician and/or work with your

physician throughout the course of The MONSTER Project, you are

agreeing to accept full responsibility for your actions. By beginning and

participating with The MONSTER Project workouts, you recognize that

despite all precautions on the part of The Forged Athlete LLC, there are

risks of injury or illness which can occur because of your use of the

aforementioned information and you expressly assume such risks andwaive, relinquish and release any claim which you may have against The

Forged Athlete LLC or their respective affiliates as a result of any future

physical injury or illness incurred in connection with, or as a result of,

the use or misuse of your program.

All rights reserved. No part of this manual may be reproduced (by any

means) without the expressed written permission of Travis Stoetzel and

The Forged Athlete LLC.

This manual is being offered for education and information purposes

only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise

program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible

for any injury that may occur while participating in this program.

Copyright 2013 The Forged Athlete, LLC


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THE MONSTER PROJECT RULES

Follow this program starting at phase one.

In addition to starting at Phase # 1, you must COMMIT and DEDICATE yourself forthe long haul.

For best results, follow each phase for 3 weeks then take a deload week before you

progress to the next phase.

Below I discuss the different in’s and out’s of how to follow the MONSTER Project.

Length of Sessions: Try your hardest to get your session done in under an hour.

More time spent training in the gym means more time we take away from letting

our bodies heal. The goal of is to get in and get out! Set a timer and get moving!

Always push the pace

Explanation of Workouts: Each of your workouts within the MONSTER Project are

outlined below. You’ll see a 1A), 2A) ect before each movement. When you see 2 or

more of the same NUMBERS [1A), 1B), 1C)] this means that these movements are

joined together in either a superset OR circuit meaning you would perform 1A first

followed by 1B) second, 1C next, and so on and so forth. You are allowed to take a

break when you have completed ALL of the movements under that letter. Supersets

and circuits are meant to have NO rest between movements. When there is just 1

number and 1 letter for a movement, that movement is done on its own, and you are

allowed to rest between sets. Don’t worry as you progress, you’ll start to train with

heavier weights while starting to feel even more explosive and in condition!

Rest periods: I’m a firm believer that “set” rest periods are a waste of time unless

you’re training for a max strength effort or your training for 100% full speed or

power. MONSTER Project is about getting after your training sessions so there’s no

need to keep checking a clock unless you are doing a timed workout or circuit

interval. The main thing you should focus on is to ATTACK THE TIME! Push

yourself through the workouts each and every time. Rest as need be, but the truth

is, you’ll be getting into such great shape, and it will be hard for you to slow you

down!


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General rules of thumb when it comes to rest periods:

• When we train HEAVY – rest just a little bit more… 60-90 secs TOPS

• When we train LIGHT – take little to NO rest… less than 45 secs

• When we train POWER – rest up as much needed to go near 100%...

The only exception is when we train for total EXPLOSION and SPEED

(POWE R). This is where we want to train at 100 . These sets are usually at

the beginning of your workout (sprints, starts, jumps, ect) Rest as much as

you need to for these sets and try to perform each round at 100%. You DO

NOT want to train slowly when training for POWER and SPEED.

Submax: When you see “submax ” listed next to an exercise, this simply means to

avoid going to failure. The best way to keep your progress going further while

avoiding plateaus or step back is to keep your reps under you maximum limit or

avoiding failure.

If you’re new to this concept, you probably do not understand but trust me, leave a

few reps left in your bank when doing different movements such as pushups, pull

ups, rows, ect, when you get close to failure, cut the set off.

It’s better to stay fresh and keep the movements fast and explosive. When you start

to really grind reps out slow, just stop your set there. In time, you’ll feel and see the

difference in what submax training will do for you.

The ONLY time you should really go to failure with different submax movements is

when it’s your last week on that particular workout.

You main goal should be to break your own records each and every session! The

best way we can make sure we do that is with the next ESSENTIAL note…

E.M.O.T.M.: This stands for Every Minute on The Minute and it’s an interval you will

be using to build up some serious strength and endurance all at once!

Basically, you’ll hit your movements for the allotted amount of reps and whatever

time you have left at the end of your sets will serve as your rest period.

AMRAP: This stands for As Many Rounds As Possible and when you see this, it will

always be paired up with a set amount of time. For example, you may see this:

12 min AMRAP:a) Squat x 10

b)

Push Ups x 10

c) Pull Up x 10


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This means that you will set a clock for 12 mins and go through the circuit as many

times as possible getting in as many QUALITY reps as possible in that time. When

time is up you stop and record the amount of rounds and reps you complete.

This is a great form of density training that has a ton of benefits.

R.A.T.: This stands for Remaining Amount of Time and when you see this, basically

what you will do is perform the prescribed amount of reps for the movement

associated with it in a superset or circuit and then perform the paired movement for

as many reps as possible for the remaining amount of time.

Here’s an example:

4A) E.M.O.T.M. x 7 mins

a) Squat Clean x 4 (use any strength tool you want – SB, DB’s, KB’s, Barbell,

ect)

b) Burpee x R.A.T. (remaining amount of time)

For this set up, you would perform the Squat Clean 1 st x 4 reps then with the

remaining amount of time left in the minute, you would do burpees for as

many reps as possible until the minute is up.

So if it takes you 30 secs to complete the Squat Clean reps, that means you

have 30 secs to do as many burpees as you can until the minute is up.

How to Choose Your Weights: When it comes to picking the amount of weight to use

within your sets, follow these guidelines:

-make sure you can perform the lift with QUALITY technique

-make sure you can perform the allotted amount of reps

-if you’re missing reps in early sets, you’ve gone way too heavy too early

Using Warm Up Sets: You should always be performing 1-2 warm up sets before you

get into your actual work sets.

When you do a BIG lift such as a squat, deadlift, or overhead press variation, makesure to get in at least 3-4 warm up sets and build up to your heavier loads.


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For example:

Say I know I can lift 300 lbs of my front squat, so my warm up and work sets

may look like this:

135 x 5 – warm up

185 x 5 – warm up

225 x 5 – warm up

275 x 5 – set #1

300 x 5 – set #2

DON’T be the idiot that slaps on 300 lbs without a warm up set and just gets after it.

That’s asking for injury…

Set Loading: You’ll notice that for many of the lifts, the sets and reps will appear to

be straight across such as 5 x 5 or 4 x 10, ect.

You do not want to use the same amount of weight for each set rather, you want to

progressively ramp up the weights so you’re lifting heavier in the final sets.

You do NOT want to go so heavy that you start missing reps before the last set. This

is a HUGE mistake and will lead to burnout as well as low quality, sloppy reps.

Here’s an example of what a set of 5 x 5 might look like on a deadlift with CORRECT

missed reps…

375 x 5 – set 1395 x 5 – set 2

405 x 5 – set 3

415 x 5 – set 4

425 x 4 – set 5

Now here’s an example of what an INCORRECT set of missed reps may look like…

395 x 5 (sloppy) – set 1

425 x 5 (barely completed) – set 2

425 x 4 – set 3

435 x 3 – set 4455 x 2 – set 5

When you start missing reps early, you’ve gone too heavy too early. Your best bet is

to drop the weight back down and get in some quality reps. Then when you hit this

movement again, start with a better weight that you know you’ll be able to get

QULAITY reps with without missing too many reps early in the sets.


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Recording Your Workouts: Make sure you are writing down each and every workout

so you can see the weights you used, the reps you did, and the sets you completed.

It would be wise for you to get a notebook and make it your new HARDCORE

training workbook OR use the specialized printout work sheets you received with

this program!

If you’re not writing anything down, then you are wondering around blind!

We must be able to measure your progress and the BEST way to do this is by writing

and recording every training session we do down in a workbook.

I would record the following:

• total time workout took to complete

• reps completed on each movement

• sets completed

•

and exercises completed

Simply copy down the workouts listed below and record as you go! You’ll be

amazed at the progress you make overtime! Writing the workouts down and

keeping track will serve as a great source of motivation so make sure you do it!

Make NO EXCUSES here! This needs to be done for you to be most successful!

Extra Conditioning Days: A common question I get asked is, “Can I add in extra

conditioning / cardio days into my routine?”

First thing I must mention to you is MORE is NEVER BETTER!

But, even if I were to say NO , people would still go out and add in extra days…

To make sure you don’t do this wrong, you can choose to add in the extra

conditioning days I’ve strategically written up within your normal 3 or 4 day

routines (See MONSTER Project HIIT Days within Main Training Phases).

It’s highly recommended that you DON’T overdo it. Listen to your body. If you feel

sore and beat up, do an active recovery day via hitting up a ton of soft tissue work

and mobility.

There’s a few different ways you can incorporate in Extra HIIT Days.

The first is to add in your conditioning later in the day AFTER your main training

session. If you do this, it’s recommended you give yourself a good 4-6 hour break

between sessions.


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An example may look like this:

7am – Main Strength Training Session

4pm – Extra Conditioning Session

***It’s recommended you DO NOT do this unless you’re HIGHLY advanced as you

already have planned conditioning work within your workouts via the “MONSTER

Battle Plans”. These have been strategically designed and adding in a bunch of extra

work will more then likely get you over-trained, but I wanted to make sure you had

the option ;)

The second option is to add in your extra conditioning days on your off days. If you

do this, you’ll want to properly structure in REST days to make sure you’re not over

training.

An example set up might look like this:

Monday – Day 1

Tuesday – MONSTER HIIT Conditioning Option

Wednesday – Day 2

Thursday – OFF

Friday – Day 3

Saturday – Day 4

Sunday – OFF

Monday – Day 1…

Pre and Post Workout Considerations: It’s very important that you include both a

pre-workout and post workout foam roll session as well as some static stretching to

end your training session.


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If you feel extremely tight and sore before you train, foam rolling will help you

loosen up.

It’s recommended you stretch AFTER your training session then foam roll again to

help accelerate recovery.

***Just note to stretch and foam roll after every training session to be sure.

Here’s are two resources that will help you out for stretching and foam rolling:

>>> Foam Rolling

>>> Stretching and Mobility Work

Rest Days and Listening To Your Body: One of the main focuses within any trainingprogram I design is to make sure you DO NOT over-train your body. While these

workouts are designed to brutally tough and challenging, it’s still your job to listen

to your body.

When you feel beat up, stiff, and sore, you may need to rest. There’s a difference

between feeling “lazy-tired” and fatigued. When you’re fatigued, it’s better you rest

it out, let your body recover and come back the next day so you can get after it

110%.

When you feel “lazy-tired” wake the F up and get your ass into gear! ;)

When you are feeling fatigued, here’s resource you can use to help increase

recovery:

>>> Salt and Ice Baths, plus Contrasts Showers

Deload Week: Deload Week is designed to let the body rest and recover from the

last 3 progressive weeks of abuse it’s been taking.

There is no real formula to a deload week other than these few main points below:

• NO heavy loading of the spine of any kind (no heavy deadlifts, heavy back

squats, or weights of over 70% max used)

• Stay away from taxing the nervous system to much (no going to failure on

reps or highly fatiguing conditioning sessions)

Some great examples of deload workouts would be to simply get out of the gym and

perform other athletic types of activity.

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• Basketball, Football, Soccer, ect. Just get out a PLAY!

• Biking

• Hiking

• Long Walks

• Anything getting you away from the gym and keeping you active works!

Focus on lots of foam rolling and stretching – As always - Perform before and after

your training sessions.

Below are some example DELOAD workouts:

DELOAD workout A:

Perform 3 - 5 rounds:

1A) Bear Crawls x 30 seconds

1B) Recline Rows x Submax

1C) Walking Lunges x 12 ea. leg

1D) Band Pull Aparts x 25

1E) KB / DB farmer walks x 30 seconds

1F) DB / KB Goblet Squats x 10

1G) Hanging Leg Raises x 10 reps

1H) Jog x 1 minute

DELOAD workout B:

With a LIGHT barbell, perform this complex x 4 rounds:

*Focus on solid technique and perfect form – you are NOT trying to break any

records here

1A) Deadlift x 5

1B) Front Squat x 5

1C) Overhead Press x 5

1D) Back Squats x 5

1E) Good Morning x 5

2A) Push Ups 3 x submax2B) Bodyweight Squat 3 x submax

2C) Pull Up or Row3 x submax

3A) Light Sled Dragging OR Light Jogging x 5-8 mins


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DELOAD Workout C

AMRAP – 20 mins

*The key is to KEEP MOVING the whole time

*DO NOT perform movements to failure but rather be as explosive and fast aspossible

*For jumps and plyos – if you need be, regress to regular variations

1A) Bodyweight Squat Jumps x 5

1B) Plyo Push Ups x 5

1C) Lunge Jumps x 5 / leg

1D) Pull Ups OR Rows x 5

1E) KB Or DB Swings x 5

1F) Light Jog / Sprint x 40 yards

2A) Perform Circuit x 3 Roundsa) Cross Body Knee Tucks x 10 / side

b) Russian Twist with 10 lbs weight or Med ball x 10 / side

c) Plank Hold x 1 min


12/19

MONSTER Warm UPS MONSTER Project

Warm Ups: It’s absolutely ESSENTIAL you properly prepare the

body for battle before you train.

You will NEVER get any better if you go into your workouts cold. It’s very important

you get your blood flowing to the muscle that are going to be getting used most in

your training session as well as

First, it’s essential to warm the muscle up, stretch the tendons and ligaments of the

body as well as increase the core temperature. There’s a ton of different ways you

can warm up as I have a special warm up A and a warm up B which are both

specifically designed to do a lot of different things for you before you train but the

only difference is, warm up A is a FULL EXTENDED warm up and warm up B is a

EXPRESS 5 min warm up for times when your strapped for time.

MONSTER Project warm up is designed to: • Improve conditioning

• Increase hip and low back mobility

• Improve overall athleticism

• Prevent injury

Both warm ups within MONSTER Project are designed to be “ go-go-go” warm ups

with little to no breaks.

At first, you may feel as if the warm up itself is too hard but, overtime you’ll growaccustomed to the warm up as you improve.

The secret is hiding specific skill building drills and movements into the warm up so

every time you train; you work on them without even knowing it! These

movements overtime just become second nature…


13/19

Warm Up A – The FULL Warm Up

1A) 3-5 Mins of Cardio (choice – jump rope, rowing, jogging, ect)

2A) Spider Lunge w/ Hamstring Stretch x 10/ leg

2B) Bodyweight Squats x 15

2C) Inch Worm + Push Up x 102D) Band Pull Aparts x 50 OR Superman Hold x 30

2E) Band Dislocators x 15

2F) Band Overhead Squats x 15

2G) Good Morning w/ Band x 15

2H) Drop Lunge x 8 / Leg

2I) Toes to Bar x 10

2J) Handstand Push Up OR Pike Press x 5-15

*** See Quick DEMO of Movements Here * **

3A) Butt Kicks – Forward / Backwards 2 x 15 yards

3B) Side Shuffles 2 x 15 yards3C) Power Skips – Forward / Backwards 2 x 20 yards

3D) Broad Jumps x 10

3E) Single Leg Hops 2 x 10 yards / leg

3F) Sprint 4 x 15 yards

**Optional - Foam Roll if still tight and stiff

Warm Up B – The “Express” Warm Up (Takes 5 Mins)

***Use this quick 5 mins warm up before your workouts when strapped for time

***See FULL Video HERE (Taken from The 28 Day AMF )

Perform each movement x 30 secs then immediately go to the next movement in the

circuit

1A) Full Jumping Jack

1B) Drop Squats

1C) Groiner to Push Up

1D) Wide Step / SLOW Mountain Climber

1E) Fast Mountain Climber

1F) Super Man Reaches

1G) Hip Extensions

1H) Seal Jacks1I) Alternating Drop Lunge w/ Overhead Reach

1J) Alternating Front lunge w/ Front Hamstring Stretch

**ALWAYS Foam Roll After Workout no matter what

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14/19

The MONSTER Project Training Set Up ***For workout phases, see the separate manuals***

Within the MONSTER Project, you’ll find 3 separate training phases. Every Phasewith is composed of 4 different Training Days.

You can follow these days however you choose over the course of a week.

Common examples include:

Mon – Day 1 / Tues – Day 2 / Wed – OFF DAY / Thurs – Day 3 / Fri – Day 4

Sat and Sun – OFF or HIIT

OR you can choose to do a “3 Days on w/ 1 Day Off, 2 Days on w/ 1 Day Off” Set Upwhich is my favorite set up.

That would look like so…

Mon – Day 1 / Tues – Day 2 / Wed – Day 3 / Thurs – OFF / Fri – Day 4 / Sat – HIIT /

Sun - OFF

Those are just a few examples that have worked best.

Just make sure you follow the days as laid out in order and get all 4 of them in within

the week.

***Remember that “HIIT Days” are OPTIONAL. More then likely you will NOT need

them, especially if you’re trying to get BIGGER.


15/19

Using the Monster Battle Plans First off, what the heck are the “Monster Battle Plans”?

The “MONSTER Battle Plans” (MBP) is the extra metabolic strength and conditioningwork you’ll do on a daily basis AFTER your main strength / power based MONSTER

session.

These change from day to day and are in relation to your main strength and power

work we do for the day.

The main strength and power work we do is consistent for a period of 3 weeks in

which we focus on progression from week to week.

This is how our athletes and clients get such great results performance wise and is

the very reason that you’ll get such great results as well.

These “MBP’s” give you the right amount of “chaos” you need in order to keep things

a fresh as well as to give you the variety and extra bit of challenge needed in order to

be ready for anything that comes your way.

Also note that within Phase 1 you’ll see that there’s only 1 set of MBP’s listed for

each training day. This is because I want you to properly progress into the flow of

the program so there will not be as much variety in the first phase.

When you get into Phase II of The Monster Project, these MBP’s will change each

session.

ALSO note, on Day 3 of ALL phases, there will NOT be an MBP as I’ve alreadyprogrammed in high intensity metabolic work already via challenging complexes.


16/19

Following The MBp’s

As you’ll see within Phase II and III of The MONSTER Project , the MBP’s will be

listed at the end of the sessions.

Each Day will have it’s own unique MBP’s listed at the end of the bottom of the

phase under all of the main power/strength workouts.

These are to be done in the order listed.

For example, on Week 1, Day 1 of Phase II, you’d follow the MBP listed for Week 1,Day 1 for Phase II.

Then for Day 2, you’d do Week 1, Day 2 and so on down the line as you progress

through the weeks programmed in each Phase.

Do these as listed as each MBP has been uniquely created for each day.

The 4th week will always be reserved for “DELOAD / Recovery” week where you’ll

cut back you overall intensity. Just follow the template supplied above under the

“deload week” section.

Here’s To Becoming a Freakin’ MONSTER

Train 110% H.A.M. but Train SMART!

Make sure to keep me updated with your RESULTS!

Live and Train Aggressive!

Travis


17/19

The ggressive Strength Training

Guide

Travis Stoetzel is a hardcore and aggressive strength coachlocated in Omaha, NE where he owns and operates TheForged Athlete Gym, which caters to highly dedicatedathletes and serious lifters of all walks of l ife.

Below you can gain knowledge insight on the various tools andresources he uses to help turn his clients and athletes into strong,

jacked, and athletic soldiers. The section below showcases theother various strength and conditioning programs and products hehas created and uses to help people all across the world getresults.

Facebook / Twitter / YouTube / Lean And Mean Blueprint

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Monster Project Main