THE POWER PRIMER 2 - Amazon S3Body+Fat-2.pdf · a workout cold, especially one that maximizes...

BACH PERFORMANCEBy Eric Bach, BS, CSCSwww.bachperformance.com

THE POWER PRIMER 2.0BURNING BODY FATTHE POWER PRIMER 2.0THE POWER PRIMER 2.0THE POWER PRIMER 2.0THE POWER PRIMER 2.0THE POWER PRIMER 2.0BURNING BODY FATBURNING BODY FATBURNING BODY FATBURNING BODY FAT

2BACH PERFORMANCE | Eric Bach, CSCS | Email: [email protected]

POWER PRIMER:: 2.0BURNING BODY FATPOWER PRIMER:: 2.0POWER PRIMER:: 2.0POWER PRIMER:: 2.0POWER PRIMER:: 2.0BURNING BODY FATBURNING BODY FATBURNING BODY FATBURNING BODY FAT

DISCLAIMERYou 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 report is not meant to supplement, nor 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 book, 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 book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. 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, including The Power Primer 2.0. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30-years-old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Eric Bach and Bach Performance, LLC will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.

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Chapter 1: How Power Primer 2.0 Helps Shred Body Fat

Chapter 2: The Fat Loss Workout in Detail

Chapter 3: Exercise Substitution Guide

Chapter 4: Getting Started With Power Primer 2.0 Burning Body Fat Workout

Chapter 5: Frequently Asked Questions

Chapter 6: Phase One – The Training Schedule – Week 1 To 6

Chapter 7: Phase Two – The Training Schedule – Week 7 To 12

Table of Contents

Copyright © Bach Performance, LLC. 2016. All Rights Reserved.All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or me-chanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Eric Bach. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble.

Coach Eric Bach, author of The Power Primer 2.0

CHAPTER ONEHOW POWER PRIMER 2.0 HELPS SHRED BODY FAT




When you think of shredded athletes who comes to mind?

For me, I think of Olympic lifters, track athletes, basketball players, and football skill position players like cor-nerbacks and receivers.

What do they all have in common?

They all base their training around explosive multi-joint movement and training exercises. Training explosively shreds body fat a few different ways.

As a result, your muscles contract harder and faster for better motor unit recruitment. As a result, each rep is more fatiguing. In terms of fat loss, this makes your training systemically more difficult and calorically demand-ing, boosting your fat loss capabilities.

In The Power Primer 2.0 we make sure you don’t feel fatigue by following a designated rest period to a T, optimizing performance. Then, after we complete your most explosive exercises with full rest, we’ll attack less intense exercises with shorter rest periods to maximize caloric expenditure and fat loss.

Second, exercises used for power development like sprinting, jumping, multi-joint exercises significantly disrupt homeostasis in the body.

Research has consistently proven that the level of serum testosterone is higher after a bout of demanding re-sistance training. That increase is affected by the amount of muscle mass stimulated, the training load and the level of intensity, both of which will be high in this program.

Third, most exercises for developing power are total body in nature. The 200+ muscles in your body work syn-ergistically in a coordinated, explosive action. This creates an extremely metabolically demanding environ-ment to both deplete energy stores and burn calories, even with submaximal loads. Most of you already know that the major driver for fat loss is a diet that places you at a caloric deficit. In fact, it doesn’t matter how hard you’re training if you’re shoving more Twinkies in your mouth than you burn off, then you won’t lose body fat, period.





The Importance of Training During Fat Loss

Preserve Your MetabolismAll other bodily functions being equal, the more lean muscle on your body, the higher your metabolism. Train-ing to preserve lean muscle is imperative to keep your metabolism running on high to optimize fat loss. Strength Training Staves off Muscle Loss and Preserves StrengthEndless cardio and dieting without any resistance training is a sure-fire way to end up scrawny without any appreciable muscle mass.

Train Heavy to Preserve Strength and MuscleTraining strength first at least once per week stimulates fast-twitch muscle fibers to preserve muscle, charges the nervous system, and supports healthy anabolic hormone levels when you’re in a caloric deficit. In essence, heavy lifting offsets the catabolism of muscle tissue and keeps your muscle, rather than withering your hard-earned physique away during your cut.

By challenging your muscles with moderate-heavy resistance you’ll stimulate protein synthesis and muscular damage, directing your calories you’re taking in towards muscle repair and maintenance rather than body fat storage. Support a Healthy TestosteroneFor simplicity sake, good ole Mr. T is a steroid hormone that stimulates muscle building, fat loss, and sex drive. Problem is, harsh, long-term dieting crashes testosterone levels…unless you do something about it.

By focusing on multi-joint lifts like chin ups, squats, presses, and deadlifts and heavy loading you’ll stimulate the release of testosterone as strength training, along with growth hormone, has been shown to improve with weight training (Craig et al). As a result, your resistance training protocols will hold onto muscle and stimulate fat loss simultaneously for maximum improvements in body composition. Stimulate Growth Hormone ReleaseBesides the fact that your hangovers get worse (or so I’ve heard), it’s increasingly difficult to lose fat as you age. As you approach your mid 20’s natural growth hormone levels (GH) start to drop, making it easier to store body fat while accelerating the aging process. Ouch!





Never fear, with proper training we will spike that stubborn S.O.B. Growth Hormone back to shred fat with specific training protocols.

How?

When you’re training through those burning reps that make your body feel like it’s ready to explode, a cascade of stress hormones are released when carbs are broken down for energy. As a result of longer duration workloads with shorter rest, this response releases a series of compounds that further release hydrogen ions, causing additional stress in the muscles while augmenting the release of growth hormone.

The key for GH release is exercise intensity, so short rest periods and longer-duration sets are a vital piece, which I’ll cover below.

Improve Insulin SensitivityWhile most associate weightlifting with building strength and muscle, there is also a vital role in regulating blood sugar. In fact, how well your body responds to insulin when you eat plays a big role in how well you absorb nutrients and how lean and athletic you look.

When training for fat loss, inactive people have plenty of muscle and liver glycogen in storage. When you combine full storage with inactivity and excess calories, the body stores more fat. Even worse, your body becomes inefficient at restocking energy from nutrients after your workouts. As a result, your body shuttles carbs and fat to your muffin top instead of being used for other, more pleasing bodily functions. Obviously, this sucks for fat loss!

So training for fat loss must combat insulin resistance. Through regular strength training you’ll burn body readily available and store fuel for energy while higher density protocols accelerate the process.

In the fat loss phase we will lift heavy once or twice per week, while dieting down to burn more fat. This is two or three main exercises per week during the fat loss phases to maintain or even build strength and mass while fully unleashing your shredded, athletic body.

Then, we’ll incorporate density training, and timed sets to stimulate growth hormone release, and improve insulin sensitivity for maximal fat loss. There’s no sugar coating this. The fat loss workouts are the toughest in the Power Primer. You must be tough and willing to focus or you won’t reap the rewards of your efforts. These programs add some finesse to your stronger, more athletic body, to get ultimately shredded and build the body you’ve always wanted.



CHAPTER TWOTHE FAT LOSS WORKOUT IN DETAIL




Power Primer 2.0 Body Fat Loss Workout is driven to maximize fat loss.

Exercise order is of primary importance to maximize performance and safety, and it all starts with the central nervous system (CNS). The CNS is the primary driver of performance, so it’s imperative that exercises are ordered based on neural demands. That means exercises that require the most power and are most sensitive to technique must be performed first, and with full recovery.

Before diving head-first into the workouts, let’s cover the pre-workout warm-up. It’s never a good idea to jump into a workout cold, especially one that maximizes performance like the Power Primer 2.0.

The warm-up is 5-10 minutes of general activity with a few specific exercises to maximize your Power Primer training. The goal is to warm-up your core temperature, joints, tissues, and tendons while activating the muscles responsible for keeping your healthy and powerful.

That means you’re body will be primed to develop force, build strength, and athleticism after your warm-up. A warm-up prepares you mentally. Intense training requires intense focus to maximize results.

In order to lose unwanted body fat your workout must follow this order:

1. Dynamic Warm-Up2. Dynamic/Movement Training: Jumps, sprints, throws3. Explosive/Power: Power cleans, snatches4. Compound Strength: Squats, deadlifts, presses, pulls5. Compound/Higher Rep/Hypertrophy: Squats, deadlifts, presses, and pulls6. Isolation work: Curls, calf raises, leg extensions7. Conditioning Work

Power Primer 2.0 Warm-Up

The warm-up is arguably the most important part of your workout. Without it, you’re increasing injury risk and decreasing performance. Let’s look at some of the core benefits of your warm-up.





Physiological Warm-Up:As you guessed it, one key objective of the warm-up is to physiologically warm-up your body. Raising your core temperature is important—getting sweaty prepares your body for what’s next. In this case, running a bit “hotter” improves oxygen transfer become more efficient, boosts blood flow to muscles, and helps your body “expel” metabolic by-products to keep you training like a high-performance machine.

HORMONES – Well, well. Beyond the basic physiological benefits, your hormones will also be primed for maximum results in training. By this I mean the big guys like Growth Hormone, Testosterone, and IGF-1 will be released to freely circulate around your body. As you guessed, this is a good thing. These hormones all help you build strength and muscle, while cutting fat.

JOINT HEALTH – Warm-up is all about getting your body ready for your workout. That means your joints, tissues, and ligaments that need to be primed and ready to go. Directly mobilizing and activating the joints and muscles you’ll use for activity is huge. This process of loosening and lubricating the joints needed to move explosively and with big weights is ESSENTIAL to avoiding injuries. So, if you’re sick of battling elbow tendonitis, or it takes 3 sets for your knees to loosen up, stop skipping your warm-up. In your workouts, you’ll see a full dynamic warm-up. DO NOT SKIP THIS. EVER!

The dynamic portion of the warm-up incorporates active stretching techniques, sport-specific movement integration, and neural activation exercises. These modalities are performed to mimic the movement-specific demands of the activity, address movement deficiencies, increase core and ligament temperature, stimulate the nervous system, increase stability, and activate proprioceptors (Yauss and Rotchstein, 2011).

These drills will allow for the technical rehearsal of activity-specific movement patterns and, as a result, a reduced risk of injuries.

Specifically, these exercises will focus on preparing you for optimal Power Primer Training.

• Quadruped Fire Hydrant x6• Quadruped Hip Extension x6• Floor Slide x6• Hip Thrust x6• Inchworm x6• T-Push-Up x6

• Jumping Jacks x50• Lateral Squat x6/each• Front Lunge x6/side• Slow Mountain Climber x10/side• Groiner x5 side





Exercise-Specific Warm-Up Sets

When you’re ready to begin the first-weight training exercise of the day, it’s important you don’t jump directly into the first set.

Instead, there’s a simple, basic progression you should follow.

With an empty bar or light dumbbells, you’ll perform a few lighter sets focused on directly warming up the tissues needed for your best training performance.

Warm Up Set 1: 50% weight of first set x8-12 repsWarm-Up Set 2: 75% starting weight x5 repsWarm-Up Set 3: 85% starting weight x3 reps

These reps and percentages do not need to be perfect. They’re a baseline to get your tissues and nervous system primed for training. With each rep, control the eccentric, and emphasis an explosive “up”, or concentric portion of the lift.

HOW TO WARM UP FOR A ONE-REP MAX

I’m going to clear this up from the get go: Warming up to test your max varies for each person. Some people can blast a huge PR right in the middle of a workout, whereas some need a refined process.

That said, if you’ve walked into the gym with the goal of establishing a new PR and found yourself missing lifts, the culprit is more often than not, your warm-up.

You either did too little, or too much, burning out your central nervous system (CNS) before really getting a chance to set a personal record.

My goal here is to show you the best way to hit the sweet spot. A warm-up thorough enough to prepare you for big weights, yet short enough to limit fatigue and manage time effectively. Let’s get to it.

The General Dynamic Warm-Up

Just as in all the Power Primer workouts, you’ll need a general dynamic warm-up.

This lubricates your joints, tissues, and tendons while elevating your core temperature, priming your body to develop force and optimize training.

Furthermore, a warm-up prepares you for the mental battle ahead. Intense training requires intense focus to maximize results. Every time you warm-up, stay present in the moment and do each exercise to the best of your ability, rather than skimming twitter and filling up your feed with #riseandgrind.

*Yauss, B. and Rotchstein, A. (2011). The acute and chronic benefits of movement prep for the soccer athlete. NSCA’s Performance Training Journal, 10, 3, 1116.





Sample Dynamic Warm-Up

This combination of exercises will activate deep and superficial trunk stabilizers to protect your spine and optimize the transfer of force. Further, these exercises will activate muscle tissues while simulta-neously increasing mobility and stability.

• Quadruped Fire Hydrant x6• Quadruped hip extension x6• Floor slide x6• Hip Thrust x6• Inchworm x6• T-Push-Up x6• Jumping Jacks x50• Lateral Squat x6/each• Front Lunge x6/side• Slow Mountain Climber x10/side• Groiner x5 side

Repeat one time.

Once you’ve completed the general warm-up, it’s time to prepare your body for the max-out lift.

The best way to specifically warm-up for the max-out lift is obvious: practice the testing lift you’ll be using with sub-maximal weights. While lunges are great to warm-up the hip, knee, and ankle, if you’re testing a clean or squat, you should use that exercise.

Directly warming up the lift you’ll be using ramps up your neuromuscular system and grooves the lift while also warming up the muscles and joints needed for maximum results.

The Math of the Max

While you don’t need a precise number like a previous 1-RM to gauge your testing protocol, you need to have a ballpark idea of your strength. If you truly have no idea how much you can lift once, you can lift a weight for a certain number of reps, then use a conversion chart (shown below) to get an approximate 1-RM. When in doubt, err on the side of caution and go with lower weights when finding a 1-RM.

“I love the Power Primer. As an aspiring coach, the content within the Power Primer vastly widened my knowledge base and will help in my future career. Plus, the workouts were amazing: Quick pace and fun! Thanks again.”

- Savannah Smith

Here’s what Bach Performance client Savannah Smith had to say:





Basic Outline of a 1-RM Warm-Up

The basic outline of the 1-RM starts very light, with the first 3-4 sets being easy. The biggest mistake most lifters make is ignoring their rest.

DO NOT DO THIS.

Always rest longer and err on the side of caution when it comes to testing a max. Although you might feel fresh, your CNS requires more time to fully warm-up and subsequently recover than your cardiovascular and muscular system.

One Rep Max Calculators





This approach gradually stimulates the neuromuscular system to warm-up and achieve optimal perfor-mance in training.Set Number %-1RM Reps Rest after Set1 40-50% 8 60-90 seconds2 60% 4 60-90 seconds3 70% 2 90-120 seconds4 80% 1 3-5 minutes5 90% 1 3-5 minutes6 Max Out 1 95-100% 1 5-7 minutes7-10 (max) 100+, 2-5% increase each 1 5-7 minutes

Once you get to the sixth set, the first max out set, rest periods go way up. Some coaches call for as much as 10-15 minutes, but for the sake of time, 5-7 minutes is fine for intermediate lifters.

If you are actively competing in strength sports I get it, take the time. Otherwise, 5-7 minutes is plenty.

1-RM Conversion Equations

If you already have a good idea of your maximum strength, or have tested it with a three or five rep max, con-version equations and calculators provide another option to gauge your 1-rm.

Personally, I prefer to get a fresh testing max before I start a new program, but the choice is yours and this may the most time efficient way.

For the quick and easy way, use this calculator from Bodybuilding.com.

If you want to get as direct as possible, there are a number of equations that have been developed to help you estimate your 1-RM. They get a bit complex, but are all good options.

Baechle equation

• 1RM = Weight × (1 + (0.033 × number of repetition))

Brzycki’s equation

• 1RM = Weight ÷ (1.0278 – (0.0278 × number of repetitions))

O’Conner’s formula

• 1RM = weight × (1 + 0.025 × number of repetitions)

FUN, RIGHT?



http://www.bodybuilding.com/fun/other7.htm



Sample Warm-Ups by Estimated 1-RM

Here are some sample warm-up routines based on estimated 1-RM. If you have a ballpark guess on what your numbers are, these working protocols are a great place to start.

Estimated Max: 105 lbs.45x860x475x285x195x1105x1110-115+ x1

Estimated Max: 225 lbs.135x8155x4180x2195x1205x1215x1225+x1





Estimated Max: 315 lbs.135x8185x4205x2235x1255x1275x1285+x1315+x1





Final Guidelines

Use easily calculated numbers like 135, 185 etc. on your beginning warm-up sets. This minimizes the number of plates on the bar and keeps transitions and calculations as easy as possible.

Keep low-rep sets low rep. Once you get into 1-2 rep sets, keep the reps there. Repeat early sets if needed, but the point is to avoid fatigue with volume while maximally stimulating the CNS.

Be conservative with your rest periods. When in doubt, err on the side of caution and rest longer than you “think” you need. Too much rest is better than too little. This is the number one place most lifters screw up their max.

For max sets, add 5-10 pounds of upper body lifts, and 10-15 on lower body lifts when making further attempts at a max.

After your third warm-up set, always use a spotter. For safety, this is a no-brainer. For performance, your spot-ter will help you refine flaws in technique, and correct them before loading ultra-heavy weights.

Finally, the question that everyone wants to know: “Do I absolutely need to have a max number?”

In short, yes.

You must have a good idea of your strength numbers, as a chunk of the program is predicated on percentages for progressive overload. Meaning, if you don’t know what 80% of 200lbs is and instead try to lift what’s actual-ly 90%, you won’t make the same progress.

Use the rep-max calculator and conversion tables as listed above for quick conversions. As long as training max is close to your actual ability, the program will work without a hitch.

Now, it’s up to you. Train hard. Train smart. Unleash the Power within.

*“One Rep Max Calculators.” Changing Shape. Accessed November 27, 2015. http://www.changingshape.com/themes/default/img/1-rep-max.jpg.





This Power Primer 2.0 program is designed to maximize fat loss, while helping to get more powerful and athletic.

Lifters who generally follow high-volume, bodybuilding style programs will notice a super compensation training effect from the emphasis on rep quality rather than just quantity, leading to more recovery and additional growth.

It’s vital that you attack every rep like it was your last, especially on the explosive, compound movements. There is no room for half-assed reps. To get maximally explosive, you must focus on driving each rep, each jump, and each throw to the best of your ability.

Calculating and Training Percentages:These training percentages are vital. Power and lean muscle is built through a variety of training intensities. We’ll reinforce pure strength to maintain and improve your physiological capabilities, while lighter percentages allow you to train more muscle fibers and use more volume to boost muscle growth.

Within each workout is a training percentage range, like 50-60% 1-rm. In this case, use weights between these numbers, starting at 50%, and move towards 60%. To calculate appropriate training percentages, use this calculator: bodybuilding.com




CHAPTER THREEEXERCISE SUBSTITUTION GUIDE




I get it. Sometimes you’re traveling, stuck in a lousy hotel gym or worse, just a gym-less hotel. Or, you’re trying out a new gym, have your workout ready to, only to find cleans and deadlifts trigger the dreaded “lunk alarm.”

Or more commonly, you have a pre-existing injury, or have no experience with an exercise in your workout program that prevents you from following the program to a T.

If any of the cases above sound familiar, this guide is for you. While I strongly urge (hint, hint) you perform the Power Primer workouts exactly as they’re written I know that won’t always be possible. The workout substitutions in this guide give you options when equipment is limited. Thus, you can switch exercises without screwing up the flow of your training and maximize athleticism and fat loss.

Exercise Substitutions: Lack of Equipment

You deserve to be training at a facility that allows Olympic lifts, dropping deadlifts, and, curse words on the radio, and all-around ass-kickery. But, if you’re not at one, we will make due without. Whether it’s travel, injury, or convenience keeping you from a better gym, you can make excellent progress with smart exercise substitutions.

The key?

Switching exercises to others that most closely resemble the movement patterns we’re focusing on. After, your body is the machinery behind the workout, whereas equipment is only a tool. When you’re missing equipment, we’ll replace exercises that are a similar movement pattern to the planned exercise.

That means a barbell squat should be switched with another squat pattern, such as a goblet squat and so on.

I’ve created the following movement bank to help you make the best exercise switches. Oh, and before I forget, you may substitute barbells for dumbbells when barbells are not available for all listed exercises.





The Movement Bank

Squat: goblet squat, front squat, back squat

Hinge/Deadlift: sumo deadlift, conventional deadlift, barbell Romanian deadlift, dumbbell deadlift, dumbbell Romanian deadlift, kettlebell deadlift, tire-flip.

Explosive/Olympic Variation: barbell clean, barbell power clean, hang clean, hang power clean, dumbbell clean, dumbbell snatch, explosive squat

Jump: Broad jump, dumbbell squat jump, squat jump, multi-response squat jump

Explosive push/throw: Medicine ball/sandbell slam, bench plyo push-up, clap push-up, kneeling plyo push-up, rotational medicine ball throw, medicine ball back toss

Single leg: barbell lunge, dumbbell lunge, step back lunge, Bulgarian split squat, forward lunge, split squat

Vertical Press: barbell military press, barbell push press, handstand push-up, dumbbell military press, single arm push press, single arm military press

Horizontal Press: barbell bench press, incline barbell bench press, floor press, dumbbell bench press, dumbbell incline bench press, alternate dumbbell bench press, single arm bench press

Vertical Pull: chin up, lat-pulldown, rope climb, inverted row

Horizontal pull: suspension trainer row, inverted row, barbell bent-over row, single arm dumbbell row, dumbbell split row, chest supported row, batwing row





Alternative Methods to Developing Power

Some exercises you may just not feel comfortable using. That’s fine. In that case, stick with the exercises that match the movement of the planned exercise where your technique is sound. Then, learn the practice the other lifts on the side. Further, you may not have all the weights (you strong bugger you) you need to hit your numbers on a given day.

In either case, there are alternative methods to developing power. The linking factor in these alternatives is exercising with maximum explosive intent. That means no matter the substitution you need make, lift with max speed on the concentric (up) portion of the lift.

Got it? Good.

1. Dynamic Effort Compound Lifts

This method is based on Russian texts and the works of Vladimir Zatsiorsky and popularized by Louis Simmons of Westside Barbell club. The theory is based on lifting submaximal loads with maximum explosive intent to develop explosive power, helping you generate strength faster.

Basically, you’ll lift lighter loads as fast as possible to bridge the gap between strength and speed in your training.

DE training uses loads of 40-65% 1-RM lifted with maximum explosive intent—sweet spot for power development in most literature.

This has two huge benefits:

1. You can easily use dynamic effort training with the squat and deadlift as replacement for the Olympic lifts. These movements are less complex than the Olympic lifts and not as prone to technical errors, making them a safer option if you’re unsure on technique.

2. Compound likes the squat and deadlift are easier to learn, making them a viable substitute if you don’t have time to refine your Olympic lifting technique. Everything in training has a cost: benefit ratio that should be taken into affect. While I recommend learning the Olympic lifts, you may find it’s the best use of your time to practice technique on the side while using the squat and deadlift as your explosive lifts.

So, rather than jacking up technique on the Olympic lifts, load up squats, deadlifts, and presses with lighter loads and lift with maximum explosive intent. You can generate high power outputs to improve explosive power.





2. Lift Weights with Maximum Concentric Speed

Lift weights while focusing on maximum rep speed and applying force into the bar, kettlebell, or dumbbells. Think of lifting each rep like it’s a maximum intent and speed, without sacrificing technique or eccentric control.

That means rather than going through the motions on warm-up sets lift like you mean it and develop force from the moment you pick up a weight. With this method, you can improve power with all movements, from dumbbell bench presses, to squats, deadlifts, and lunges.

Use maximum concentric effort on all sets to improve power output, especially if your gym is short on heavy weights.

3. Lightly Loaded Jumps and Throws

If you’re traveling or stuck in a gym without much weight, there are a few exercises you’ll still be able to do: lightly loaded jumps and explosive exercises.

Throws might be out of the question, but all you need is open space to perform squat jumps, broad jumps, explosive push-ups, plus a few light dumbbells for dumbbell jump squats.

These exercises work speed strength and pure explosive speed: two of the most commonly neglected areas on the force velocity curve. Focusing on these exercises before a main lift, or in replacement when equipment is tight, will build explosive power and athleticism.

Here are some common examples:

Dumbbell Squat Jump:In the case of the dumbbell squat jump, use lightly loaded dumbbells (<10% bodyweight) and perform a squat jump.

Start tall with the feet shoulder width apart. Then, holding the dumbbells at your sides, drop your hips into a quarter/half squat position. Rapidly reverse the motion, jumping and fully extending through the hip, knee and ankle. Land flatfooted with your head and chest up, in a squat position.

https://vimeo.com/147194225password: Power Primer2-3 sets of 3-5 reps after your dynamic warm-up, best on lower body days.



https://vimeo.com/147194225



Overhead Slam:The overhead slam is an explosive throwing movement to build a trunk resilient to explosive forces in sport and potentiating the nervous system during training.

Use a non-bouncy ball unless you want new dental work, and perform three sets of three to five reps with 60 seconds rest between sets.

https://vimeo.com/147194381password: Power Primer

Explosive, Unloaded Movements:Broad Jumps: Broad jumps are a great exercise for developing lower body power and athleticism.

Load up with the feet shoulder width apart. Then, simultaneously swing the arms down while dropping the hips. Rapidly swing the arms forward and jump up and out, landing in an athletic position.

Do three sets of 3-5 reps with 90 seconds rest between sets.

https://vimeo.com/147194442password: Power Primer

Bodyweight Squat Jump: Start tall with the feet shoulder width apart. Then, swing the arms down while dropping the hips into a quarter/half squat position. Swing the arms forward and overhead, jumping and extending through the hip, knee, ankle, trunk, and shoulder. Land flat-footed with your head and chest up, in a squat position.


Pre-Existing Injuries or Conditions

Before anything, get clearance from your doctor or physician before beginning any exercise program. Especially if you have pre-existing injuries or health issues, this is rule number one. Read that again.

After that, all injuries must be handled on a case-by-case scenario.

Second, while you’re training, actively seek to remedy the cause of the problem.

This is not an injury prevention product, but I will help you find a solution if needed. Make sure you’re doing corrective exercises, mobility and soft tissue work, and following sound recovery protocols and nutrition to improve overall health.

As Strength and Conditioning coach, diagnosing and treating pain is outside my scope of practice. But, I can suggest a potential work around without diagnosing any injury or treatment. Here are some common problem areas, as exercise substitutions that may work well for you.








With all of these exercises, I recommend videoing your form and sending it me personally, or hiring a qualified coach in your area to refine any potential pitfalls.

Achy Shoulders: Problem Exercises: Bench PressesPotentially Switch with: Football bar bench press, neutral grip dumbbell press, or push-ups.

Problem exercise: Overhead PressingPotentially Switch with: Landmine presses

Hips: Problem Exercises: Wide Stance Squatting and sumo deadliftsPotentially Switch with: Conventional deadlifts, shoulder width high bar squats, split squats or lunges.

Back: Problem Exercises: Kettlebell swings, deadlifts, back squatsPotentially Switch with: Front squats, goblet squats, stability ball hamstring curls, and limited range of motion Romanian deadlifts. Double-check form.

Wrists:Problem Exercises: Pressing exercises like the bench press or overhead pressPotentially switch with: Neutral grip dumbbell bench, and overhead presses. Check form for a “joint stacked” alignment of the wrist and forearm

Elbows: Problem Exercises: Upper body pulling exercises cleans.Potentially switch with: Fat Gripz or wider handles, lay off the direct arm work, clean high pulls and snatch grip high pulls instead of cleans and snatches.





Conditioning Substitutions

“But Eric, can’t I just skip conditioning? I just want to get explosive and strong!”

Sorry pal, no can do.

Sure, you’ll grow a smidge bigger by dumping all conditioning work, but the price you’ll pay will be pathetic athleticism and gaining a spare tire over your waistline.

So, while you can’t skip conditioning, you can make substitutions as needed.

Treadmill Sprints: Whenever available, I’d recommend hill sprints outside, but cutting your work ratio in half, while keeping rest the same as dictated by your workout. That means if you’re supposed to sprint 20 seconds, then rest 40 seconds, sprint for about 10 seconds, then follow your rest period. The big reason being you’ll be running faster on a less steep hill outside. You’ll need more time to neurologically recover to maintain technique.

If neither is an option, opt for jumping rope 30 seconds on, 30 seconds off as fast as possible for the number of sets dictated in your workout.

Jump Rope: I love jumping rope, but it can be damn near impossible (and stupid) with a foot or ankle injury. In this case, opt for bike interval sprints with the same work: rest ratio as dictated in your workout.

Just stink at jumping rope? Jumping jacks are an option, but suck it up and get better. Training isn’t supposed to be easy.

If you’re bad at jumping rope you need to improve your rhythm, timing, and coordination: three underrated factors in athleticism.

Bike Intervals: Bike intervals are in your workouts to provide an impact free training method to give your hips, knees, and ankles a break from the intense training methods in the Power Primer.

For this reason, I don’t recommend replacing bike intervals with either jumping rope or sprinting.

Instead, opt for Versa Climber intervals, the AirDyne, rower, or as a last ditch option, the elliptical. Keep work-to-rest ratios the same as prescribed in your training.





List of Common Exercise Substitutions

Beyond the injury-based changes recommend above, here is a list of other common, acceptable exercise substitutions. While not ideal, these exercise changes will still help you build a muscular, explosive Power Primer body.

Dumbbell Military Press, Push Press: explosive barbell bench press

Barbell Bench Press: dumbbell bench press, Football bar bench press, floor press

Barbell Snatch: dumbbell snatch, dumbbell high pull, barbell high pull 1⁄2 kneeling/ tall kneeling lat pull-down, chin-up, seated inverted row

Barbell Bent Over Row: Single arm dumbbell row, dumbbell split row, suspension trainer row

Barbell Hip Thrust: kettlebell swing, Romanian deadlift with 2-second glute squeeze at the top





Chin-up: lat pull down (explosive pull), bent over row, inverted row, assisted chin-up,

TRX Row: Inverted row, bent over row, single arm dumbbell row

Remember: These exercise substitutions are last-ditch options, not the ideal plan for the Power Primer. Should you find it necessary to change exercises for good, stick with one variation of the exercise and train it consistently to ensure progressive overload and all-around gains in performance. The Power Primer exercises were selected for optimal performance and will provide the best results. Stick to the program as best you can, and you’ll make unreal progress to unleash your inner athlete.

If you’re inexperienced with the Olympic lifting variations, take the next few weeks to learn the exercises - they’re extremely valuable to your performance.

Training Percentages These training percentages are vital. Power is built through a variety of training intensities. Pure strength is needed to develop a base for power, while lighter percentages actually generate the highest power outputs. Within each workout is a training percentage range, like 50-60% 1-rm. In this case, use weights between these numbers, starting at 50%, and moving towards 60%.



CHAPTER FOURGETTING STARTED WITH THE POWER PRIMER 2.0 BODY FAT LOSS WORKOUT




Nailing your diet is essential for fat loss, but without an optimal training protocol your hard earned muscle is stolen away with the body fat, leaving you thinner, weaker, and depleted rather than athletic and shredded.

Fortunately, there are better options than slogging away on the hamster wheel, “toning” your muscles with end-less high rep weight training, and wanting to shove an ice pick in your eye out of sheer boredom.

By placing an emphasis on explosive power movements with carefully planned density training and condi-tioning you’ll preserve your muscle while incinerating body fat to get absolutely shredded.

The Power Primer 2.0 Body Fat Loss Workout does just that. We’ll use a combination of heavy training to preserve muscle and metabolic rate, while increasing training density to maximize fat loss. In addition, explosive exercises combined with additional conditioning help you uncover your leanest, most athletic body.

The Power Primer 2.0 Body Fat Loss Workout are a deviation from the Strength and Muscle building workouts.

First, you’ll notice two training phases, rather than three unique four-week phases. In these workouts, we’re focused on ramping up intensity while you’re body adapts to your new diet. We’ll keep a focus on athleticism and power, while increasing training density to maximize training efficiency and accelerate fat loss.

Day OneDay one is focused on heavy, maximum strength. This is done to optimize testosterone and muscle retention while in a caloric deficit. After the strength phase, you will have a good idea of your strength numbers, so base your calculations off of that.

For example: You dead lifted 300 lbs for two reps. This puts your max at roughly 315 lbs. Here’s a simple calcula-tor from my friends at bodybuilding.com

So, calculate 315 lbs. x . 7= 220lbsAnd 315 lbs. x .8 = 252 lbs.Therefore, your strength numbers are between 220-252 pounds.

Day TwoDay two is a unique training session to truly accelerate fat loss. To begin, you’ll hammer incline treadmill sprints, boosting the aerobic demand of the ensuing weight-training workout.

Following your sprints, you’ll perform high-density circuits with multi-joint movements to active the greatest amount of tissue. As a result, you’ll stimulate the greatest metabolic effect with training. In this workout, stick to the rest periods as closely as possible, gradually increasing weight throughout the phase.






Day ThreeDay three emphasizes strength-speed, using moderately heavy weights but moving with as much explosive pow-er possible. In these workouts, you’ll activate as many muscle fibers as possible with compound exercises. As a result, you’ll increase power while activating as much muscle tissue as possible.

Remember: The emphasis here is rep speed and technique, rather than very heavy loading.

Calculations: If you did a Power Clean with 185 lbs. for two reps then your 1 rm is roughly 195lbs. Calculate your numbers here.

Week 1-2: 195 x.5 = 100 lbs.195x.6 = 115 lbs.

Day Three Explosive Day• Week 1-2: 3x5 50-60% • Week 3-4 : 4x4 60-70% • Week 5-6: 4x3 70-80%

Barbell Complexes: As you’ll see, one day per week you’ll have barbell complexes. These wicked high-density circuits are best used at the end of the week for additional training volume, yet light enough loads that the other workouts recovery isn’t negatively affected.

Complexes are a minimalist workout, with only a barbell and a few light weights needed.

Complexes are an excellent fat loss tool due to their high-intensity and extremely high training density. This cre-ates a massive release of growth hormone, a potent fat burning hormone.

Here’s how they work:

Begin with an empty barbell (or light dumbbells), even if you’re strong. Perform the basic movements listed in the complex through a full range of motion as fast as possible while using good form. Speed and full range of motion are more important than weight.

Perform all exercises with the given reps, moving from exercise to exercise without rest. When all exercises are complete, take the listed rest period. Add 0-5 pounds and repeat. The key here is moving fast between exercises, getting in as much work in as little time as possible.

Rest, and repeat.






Intervals:In the fat loss program, we’ll add in high intensity interval training to shred body fat as efficiently as possible.

Why intervals?

High intensity intervals are more time efficient than going out for a moderate intensity jog, or hanging out on the elliptical for 45 minutes.

Beyond being more time efficient, Research suggests that short bouts of high intensity exercise or high intensity interval training (HIIT) is more effective than steady state cardio for fat loss (Laforgia, J. et al).

In the Power Primer 2.0, you’ll see 15-30 seconds of work, followed by 30-45 seconds of rest for 10-15 minutes.

That might look easy on the outset, but these intervals aren’t for the faint of heart.

You’ll be challenged physically and mentally to push your body to the limit - both with incline treadmill sprints, and bike sprints.

Low Intensity Cardio:Low intensity exercise is one of the most commonly negated aspects of fitness. It’s not sexy like sprinting, lifting heavy, and throwing med balls, but it’s imperative to your training and health.

Endurance exercise improves energy substrate utilization – meaning you’re body becomes more efficient at mobilizing fat and glucose for energy and performance. In other words, going for a walk actually will improve your performance.

As active recovery, low-intensity cardio will play a vital role in your performance. Increased blood flow throughout your body aids in the buffering of acid build up from your intense training, meaning you’ll dissipate soreness a bit quicker.

In the Power Primer 2.0, I’ll keep it simple: Get a 20 minute walk in 3-4 times per week. If you have a step-tracker on your phone, aim for 10,000 feet per day. Over time, low-intensity exercise adds up to improve exercise recovery and usage of energy substrates-both vital components to boosting performance and getting as lean as possible.

“The Power Primer was an excellent program to get stronger and more explosive. The PP truly blends performance training to get you stronger and more explosive unlike any other program I’ve tried. Normally don’t train with the focus on athleticism, so the workouts were simultaneously fun and challenging!”

- Adi Muminovic

Here’s what Bach Performance client Adi Muminovic had to say:



CHAPTER FIVEFREQUENTLY ASKED QUESTIONS




Got a question? There’s a good chance I’ve already answered it.

Can beginners use the Power Primer?

Well, that depends on your definition of beginner. You should have some experience in the gym and know what squats and deadlifts are. Some of methods are advanced. They are not designed for true beginners. That said, I have included dozens of modifications for people of varying levels of ability and experience. So The Power Primer suitable for a wide range of fitness levels. Unleash your inner athlete, no matter you are. Power Primer is for you if you are willing to put in the required. Will the Power Primer work for both men and women?

Despite what some people want you to believe, men and women are physiologically similar. Their training should be, too. Increased power and athleticism helps you not only look better, but perform better in all areas of life! In my experience, the methods in the Power Primer are awesome for women because it provides them with a training style they’ve rarely, if ever experienced. As a result, they build strength, athleticism, and a figure they never knew possible.

I’m over 40—can I do the Power Primer?

Absolutely, but you may need to make exercise substitutions and monitor your recovery closely. From the time I first started training, I’ve worked with a dozens of clients over 40 years old. When it comes being an athlete, age is not a factor—especially with training programs like the Power Primer. The Power Primer concepts helped one of my clients over 40 re-discover his athleticism, lose fat, and build muscle. I’ve had dozens of clients in the 40’s, 50’s, and 60’s absolutely crush it! The big thing to understand is that when we age, improving athleticism is even MORE important. As we age, we get more sedentary, avoid sports, competition, and moving like an athlete. You’ll restore your athleticism and power. You’ll preserve your muscle and improve balance, strength, and coordination.

This really seems geared towards competitive athletes, But that’s not who I am. Will this work for me?

Absolutely. From the time I first started training, I’ve worked with more than just athletes. A decent chunk of my clients just want to lose fat, build some muscle, and be healthier! When it comes to training, everyone needs to improve the way their body functions. That means teaching the brain to send strong signals to muscles to be stronger and faster. I’d go as far to say that as a non-competitive athlete, you need to the Power Primer even more. is program will help you build muscle, athleticism, and coordination that goes away with age and a lack of sport-based activity.





You Mentioned a Diet plan. How many meals per day do I need to eat?

Here’s the beauty in the Power Primer diet plan. I don’t give you strict guidelines that you MUST follow. Instead, the diet guide is predicated on TEACHING you how to set-up your own diet and make the best choices for you.

That means rather than forcing you to do intermittent fasting, following IIFYM, or six meals per day, you’re allowed to choose based on what works best for you.

Do I need to be at a Sports Performance gym?

Having access to an awesome gym definitely helps (and, in my opinion, makes any program more effective.) But you can certainly do these workouts at home and/or on the road.

The workouts all have barbells, benches, and the like. But that doesn’t mean they’re your only option. I have put together a full exercise substitution guide. So if you can’t get to a squat rack, you have a number of dumbbell and bodyweight options to get you stronger and more explosive.

The big thing to remember is that the workouts in The Power Primer are the programmed to make you stronger and more powerful no matter your equipment…

And it’s the concepts of being explosive within the program that set the Power Primer apart and make it awesome. At the end of the day, all training equipment is a tool. The way you perform movements is more important than the tools you use—meaning the concepts throughout the Power Primer are the key to making phenomenal results.

I don’t know how to do cleans and other “Olympic style” movements. Can I still do the Power Primer?

While these exercises are the best for developing explosive power, they aren’t the only way to make amazing progress. I have a full exercise substitution guide with other exercises to help you build explosive power and athleticism, even if you can’t do cleans. The concepts in the Power Primer are what sets the program apart from others. applying these concepts to different exercises you will get phenomenal results.

I have Poor wrist flexibility on front squats and cleans. Help!

First, actively stretch your forearms every day. Beyond that, relax your grip and let the barbell sit back on the ends of your fingers, rather than in the middle. This should reduce discomfort.

What if I miss a training day?

That’s okay. Pick up right where you left off.





I missed workouts for two weeks. What should I do?

In this case, repeat the last week you did in training with less weight. This will get your body back in the groove without over-stressing your de-trained body.

When should I do conditioning work?

Conditioning implies the end of a workout, so that’s where it should be. Conditioning before lifting will fatigue your nervous system. This decreases performance and increases your risk of injury.

Can I add more exercises during the muscle building workouts?

I wouldn’t. But, since you might do it anyway, here’s what I would suggest. Take 15 minutes at the end of your training. Do all your isolation/pump work in this window, keeping rest short and intensity high. Chase the pump, not big weights.

What order should I follow the workouts?

Use the strength program first, because this improves your “foundation” to improve all other training qualities.

Can I do board presses or floor presses instead of the bench press?

Yes. This is covered in the exercise substitution guide. If you match a different exercise within the same “movement” pattern, then it’s okay to make the switch.

Can I sprint outside instead of on the treadmill?

Yes! Actually this is preferred. If sprinting outside, cut the “work” ratio in half and keep rest the same. You’ll run faster outside. You’ll need less volume and more recovery than on a treadmill.

Can I go heavier than the listed percentages?

Follow the program as it’s written. There’s a reason and “why” behind every exercise and training variable essential to your progress.





What is failure?

Failure = when the lift cannot be done with correct technique….also known as technical failure.

Alternating main lifts and substitutions?

Do you best to stick with the same exercises for at-least six weeks in a program. No one ever got strong and powerful chasing muscle confusion.

I have an injury. Can I still do this program?

Yes. There are tons of substitutions in the program, but make sure you have clearance from your physician before beginning this, or any other, exercise program. Make sure you’re proactively working to get healthy and pain free.

When recording dumbbells, do I record the total together, or each dumbbell individually?

Always, always record each dumbbell individually. If you bench-pressed 40lb dumbbells write 40, not 80.

Will the fat-loss program really help me shred fat?

Yes. This is specifically designed to boost athleticism and fat loss. Still, your diet is the huge piece of fat-loss.

What If I haven’t lifted for a while?

Start with the strength program, drop your numbers 5-10% and build your base. Follow the strength program to its completion.

Some of the workouts are really long, can I cut them back?

Most of the workouts should take an hour or slightly longer. First, keep track of your rest periods—more often than not, I find people are taking much longer than they think flipping through twitter between sets. If they’re still too long, cut back one set off of each exercise, you’ll still make excellent progress without crushing your schedule.



CHAPTER SIXPHASE ONE – THE TRAINING SCHEDULE WEEK ONE TO SIX




Now it’s time to get serious and work up a sweat to start losing the body fat. Here is your training sched-ule that you have to follow to succeed in losing the weight.

Training ScheduleMonday: Heavy TrainingTuesday: High Intensity ConditioningWednesday: Explosive Speed and DensityThursday: High Intensity ConditioningFriday: Strength-SpeedSaturday: Barbell Complexes Sunday: Low Intensity/Active Recovery



THE POWER PRIMER 2.0WEEK ONE - TWOHeavyDynamic Warm-Up1a. Broad Jump 3x5 Rest 30 seconds 1b. Kneeling Plyo Push-Up 3x5 Rest 60 seconds2. Dumbbell Snatch 3x5 Rest 90-120 seconds

3a. Deadlift (Sumo, trap bar, conventional) 3x5 70-80% Rest 60 seconds3b. Side Plank with feet elevated 3x 30-40 seconds Rest 60-120 seconds4a. Supinated Seated Cable Row 2x20 Rest 04b. Dumbbell Farmers Walk 2x50 steps Rest 60

High Intensity ConditioningJump Rope 15 minutesBike Sprints Intervals: 3- minute moderate-intensity warm-up10x 20 seconds all-out sprint, 40 second recovery.

Cool-Down 3-5 minutes.

Explosive Speed and DensityDynamic Warm-Up1. Incline Treadmill SprintsThree Minute Warm-Up. 10x15 seconds on, 45 seconds rest. Start with 5% incline, gradually increase speed on each rep. Moderate Speed: Start 6.5-9 MPHAdvanced Speed: 10 MPH Plus

2a. Barbell High Pull 4x6 Rest=02b. Forearm Plank 4x60 seconds Rest = 2-3 minutes3. Dumbbell Push Press 4x6 Rest 90-120 seconds4a. Goblet Bulgarian Split Squat 3x12 r=04b. Dumbbell One arm Row 3x12 r=04c. Push Up 3x 15 R=60 seconds5a. Inverted Row 2x15 R=05b. Goblet Squat 2x15 r=05c. DB Hammer Curl 2x15 r=60 sec.

High Intensity ConditioningJump Rope 15 minutesBike Sprints Intervals: 3- minute moderate-intensity warm-up8x 30 seconds all-out sprint, 30 second recovery. Cool-Down 3-5 minutes.

Strength-SpeedDynamic Warm-Up1a. Power Clean from Hang 3x5 50-60% Rest 01b. Box Jump Rest 2-3 minutes2a. Barbell Squat 3x5 50-60% Rest 30-60 seconds2b. ½ kneeling anti-rotation Hold 3x30 seconds Rest 90-120 seconds

3a. Dumbbell Bench Press 3x8 Rest 03b. Dumbbell Step-Up 3x8/each Rest 303c. Stability ball crunch 3x15 Rest 604a. Chin-Up/ Lat Pull Down 2x6 Rest 60 seconds4b. Dumbbell Romanian Deadlift 2x12 Rest 60

ComplexesDynamic Warm-Up1 dead lift 4×12 rest 01 hang clean 4×12 rest 02 Military press 4×12 rest 0front squat 4×12 rest 120 sec (decrease 15 seconds each week)

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THE POWER PRIMER 2.0WEEK THREE - FOURHeavyDynamic Warm-Up1a. Broad Jump 4x4 Rest 30 seconds 1b. Kneeling Plyo Push-Up 4x4 Rest 60 seconds2. Dumbbell Snatch 4x4 Rest 90-120 seconds

3a. Deadlift (Sumo, trap bar, conventional) 4x4 75-85% Rest 60 seconds3b. Side Plank with feet elevated 4x 30 seconds Rest 60-120 seconds4a. Supinated Seated Cable Row 3x15 Rest 04b. Dumbbell Farmers Walk 3x50 steps Rest 60

High Intensity ConditioningJump Rope 15 minutesBike Sprints Intervals:

3- minute moderate-intensity warm-up10x 30 seconds all-out sprint, 30 second recovery. Cool-Down 3-5 minutes.

Explosive Speed and DensityDynamic Warm-Up1. Incline Treadmill SprintsThree Minute Warm-Up. 10x15 seconds on, 45 seconds rest. Start with 5% incline, gradually increase speed on each rep. 2a. Barbell High Pull 5x4 Rest=02b. Forearm Plank 3x60 seconds Rest = 2 minutes

Note: After three sets on the forearm plank, simply take2 minutes rest on the barbell high pull until all sets arecomplete3. Dumbbell Push Press 5x5 Rest 90-120 seconds4a. Goblet Bulgarian Split Squat 4x10 r=04b. Dumbbell One arm Row 4x10 r=04c. Push Up 4x15-20 R=60 seconds5a. Inverted Row 3x12 R=05b. Goblet Squat 3x12 r=05c. DB Hammer Curl 3x12 r=60 sec.

High Intensity ConditioningJump Rope 15 minutesBike Sprints Intervals: 3- minute moderate-intensity warm-up10x 20 seconds all-out sprint, 40 second recovery.

Cool-Down 3-5 minutes.

Strength-SpeedDynamic Warm-Up1a. Power Clean from Hang 4x4 60-70% Rest 01b. Box Jump 4x4 Rest 2 minutes2a. Barbell Squat 4x4 60-70% Rest 30 seconds2b. ½ kneeling anti-rotation Hold 4x20 seconds Rest 120 seconds


ComplexesDynamic Warm-Up1. deadlift 3×10 rest 02. hang clean 3×10 rest 03. Military press 3×10 rest 04. front squat 3×10 rest 5. Barbell Curl 3x10 90 (decrease 15 seconds each week)

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THE POWER PRIMER 2.0WEEK FIVE - SIXHeavyDynamic Warm-Up1a. Broad Jump 4x2 Rest 0 1b. Kneeling Plyo Push-Up 4x2 Rest 60 seconds2. Dumbbell Snatch 4x2 Rest 90seconds3a. Deadlift (Sumo, trap bar, conventional) 4x3 85-95% Rest 60 seconds

3b. Side Plank with feet elevated 3x 30 seconds Rest 120 seconds4a. Supinated Seated Cable Row 3x12 Rest 0 seconds4b. Dumbbell Farmers Walk 3x60 steps Rest 60 seconds

High Intensity ConditioningJump Rope 15 minutesBike Sprints Intervals:

3- minute moderate-intensity warm-up12 x 30 seconds all-out sprint, 30 second recovery. Cool-Down 3-5 minutes.

Explosive Speed and DensityDynamic Warm-Up1. Incline Treadmill SprintsThree Minute Warm-Up. 10x15 seconds on, 45 seconds rest. Start with 5% incline, gradually increase speed on each rep. 2a. Barbell High Pull 4x4 Rest=02b. Forearm Plank 4x60 seconds Rest = 2 minutes

3. Dumbbell Push Press 4x4 Rest 120 seconds4a. Goblet Bulgarian Split Squat 3x15 r=04b. Dumbbell One arm Row 3x15 r=04c. Push Up 3x20-25 R=60 seconds5a. Inverted Row 2x12 R=05b. Goblet Squat 2x12 r=05c. DB Hammer Curl 2x12 r=60 sec.

High Intensity ConditioningJump Rope 15 minutes

Bike Sprints Intervals: 3- minute moderate-intensity warm-up12x 20 seconds all-out sprint, 40 second recovery. Cool-Down 3-5 minutes.

Strength-SpeedDynamic Warm-Up1a. Power Clean from Hang: 4x3 70-80% Rest 01b. Box Jump 3x3 Rest 2 minutes2a. Barbell Squat 4x3 70-80% Rest 30 seconds2b. ½ kneeling anti-rotation Hold 2x20 seconds Rest 120 seconds


ComplexesDynamic Warm-Up1.deadlift 3×10 rest 02.hang clean 3×10 rest 0

3 Military press 3×10 rest 04. front squat 3×10 rest 5. Barbell Curl 3x10 90 (decrease 15 seconds each week)

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CHAPTER SEVENPHASE TWO - THE TRAINING SCHEDULE WEEK SEVEN TO TWELVE




You know the drill. The training schedule continues for another six weeks.

Training ScheduleMonday: Heavy TrainingTuesday: High Intensity ConditioningWednesday: Explosive Speed and DensityThursday: Off/ Low IntensityFriday: Strength-Speed/ ConditioningSaturday: Conditioning/ Barbell Complexes Sunday: Low Intensity/Active Recovery

Coach Eric Bach, author of The Power Primer 2.0



THE POWER PRIMER 2.0WEEK SEVEN - EIGHTHeavy1a. Box Jump 3x5 rest 0 seconds1b. Overhead Medicine Ball Slam 3x5 rest 60 seconds2a. Front Squat 3x5 70-80% Rest 2 minutes

2b. BW Supine Glute Bridge 3x10 Rest 60 seconds3a. BB Push Press 3x5 rest 60 seconds3b. Band Pull Apart 3x10 rest 120 seconds

High Intensity ConditioningTreadmill IntervalsThree-Minute Warm-Up. 6x15 seconds on, 45 seconds rest. Start with 5% incline, gradually increase speed on each rep.

Explosive Speed and DensityDynamic Warm-Up1. Dumbbell Hang Snatch 3x5 Rest 90 seconds2a. Barbell Explosive Bench Press 5x6 55%-rm Rest 02b. Stability Ball Forearm Plank 5x30 seconds, Rest 90 seconds3a. Dumbbell Incline Press 3x8 Rest 60 seconds

3b. Chin-Up 3x12 Rest 60 seconds3c. Dumbbell Step back Lunge 3x6/each Rest 60 seconds4a. Dumbbell Single Leg Romanian Deadlift 2x8/each Rest 0 seconds4b. Feet elevated Push-Up 2x failure Rest 0 seconds4c. Dumbbell Biceps Curl 2x15 Rest 60 seconds

Strength-SpeedDynamic Warm-Up1a. Clean 3x5 50-60% rest 0 seconds1b. dumbbell squat jump 3x5 rest=3 minutes2. Trap bar/Sumo Deadlift 3x5 50-60% =3 minutes3a. Dumbbell One Arm Overhead Press 3x6 rest 60-90 seconds

3b. Dumbbell offset split squat 3x8 rest 60-90 seconds4. Dumbbell Farmers walk 4x50 rest 60 seconds

After Training or Saturday Before Complexes: Treadmill IntervalsTreadmill Incline Sprints3 Minute Moderate Intensity Incline Warm-UpIncline 3-7%Sprint 30 seconds, Stand on Side 30 seconds. X 8 repsIncrease speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough. Moderate Speed: Start 6.5-9 MPHAdvanced Speed: 10 MPH Plus

Dumbbell Complexes1. Goblet Squat 3x82. Dumbbell Romanian Deadlift 3x83. Dumbbell Bent-Over Row 3x84. Dumbbell Press 3x85. Dumbbell Curl to Press 3x8

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THE POWER PRIMER 2.0WEEK NINE - TENHeavyDynamic Warm-Up1a. Box Jump 4x4rest 0 seconds1b. Overhead Medicine Ball Slam 4x4 rest 60 seconds2a. Front Squat 4x4 75-85% Rest 2 minutes2b. BW Supine Glute Bridge 4x8 Rest 60 seconds

3a. BB Push Press 4x4 rest 60 seconds3b. Band Pull Apart 4x12 rest 120 seconds

Treadmill IntervalsTreadmill Incline Sprints3 Minute Moderate Intensity Incline Warm-UpIncline 3-7%Sprint 30 seconds, Stand on Side 30 seconds. X 10 reps

Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough. Moderate Speed: Start 6.5-9 MPHAdvanced Speed: 10 MPH Plus

Explosive Speed and DensityDynamic Warm-Up1. Dumbbell Hang Snatch 4x4 Rest 90 seconds2a. Barbell Explosive Bench Press 4x4 60% -Rm Rest 0 seconds2b. Stability Ball Forearm Plank 4x45 seconds rest 2 minutes3a. Chin Up 3x6 Rest 60 seconds

3b. Neutral Grip Dumbbell Incline Press 3x8 Rest 60 seconds 3c. Dumbbell Step back Lunge 3x10/each Rest 60 seconds4a. Dumbbell Single Leg Romanian Deadlift 3x6/each Rest 0 seconds4b. Feet elevated Push-Up 3x failure Rest 0 seconds4c. Dumbbell Biceps Curl 3x12 Rest 60 seconds

Strength-SpeedDynamic Warm-Up1a. Clean 4x4 60-70% rest 0 seconds1b. dumbbell squat jump 4x4 rest=3 minutes2. Trap bar/Sumo Deadlift 4x4 60-70% =3 minutes

3a. Dumbbell One Arm Overhead Press 3x8 rest 60-90 seconds3b. Dumbbell offset split squat 3x10 rest 60-90 seconds4. Dumbbell Farmers walk 4x60 rest 60 seconds

After Training or Saturday Before Complexes:Treadmill IntervalsTreadmill Incline Sprints3 Minute Moderate Intensity Incline Warm-UpIncline 3-7%Sprint 30 seconds, Stand on Side 30 seconds. X 10 repsIncrease speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough.

Moderate Speed: Start 6.5-9 MPHAdvanced Speed: 10 MPH PlusDay Four (Saturday): Dumbbell Complexes1a. Goblet Squat 3x81b.Dumbbell Romanian Deadlift 3x81c. Dumbbell Bent-Over Row 3x81d. Dumbbell Press 3x81e. Dumbbell Curl to Press 3x81f. Dumbbell goblet lunge 3x8/each Rest 60 seconds

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THE POWER PRIMER 2.0WEEK ELEVEN - TWELVEHeavyDynamic Warm-Up1a. Box Jump 4x3 rest 0 seconds1b. Overhead Medicine Ball Slam 4x3 rest 60 seconds2. Front Squat 4x3 85-95% Rest 3 minutes

3a. BB Push Press 5x3 rest 60 seconds3b. Band Pull Apart 5x10 rest 120 seconds

Treadmill IntervalsTreadmill Incline Sprints3 Minute Moderate Intensity Incline Warm-UpIncline 3-7%Sprint 30 seconds, Stand on Side 30 seconds. X 12 reps

Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough. Moderate Speed: Start 6.5-9 MPHAdvanced Speed: 10 MPH Plus

Explosive Speed and DensityDynamic Warm-Up1. Dumbbell Hang Snatch 5x3 Rest 90 seconds2a. Barbell Explosive Bench Press 5x3 65% -Rm Rest 0 seconds2b. Stability Ball Forearm Plank 4x45 seconds rest 2 minutes

3a. Chin Up 4x6 Rest 60 seconds3b. Neutral Grip Dumbbell Incline Press 4x8 Rest 60 seconds3c. Dumbbell Step back Lunge 4x8/each Rest 60 seconds4a. Dumbbell Single Leg Romanian Deadlift 3x6/each Rest 0 seconds4b. Feet elevated Push-Up 3x failure Rest 0 seconds4c. Dumbbell Biceps Curl 3x12 Rest 60 seconds

Strength-SpeedDynamic Warm-Up1a. Clean 4x3 70-80% rest 0 seconds1b. dumbbell squat jump 4x3 rest=3 minutes2. Trap bar/Sumo Deadlift 4x3 70-80% =3 minutes3a. Dumbbell One Arm Overhead Press 3x10 rest 60-90 seconds

3b. Dumbbell offset split squat 3x12/side rest 60-90 seconds4. Dumbbell Farmers walk 4x75 rest 60 seconds

After Training or Saturday Before Complexes:Treadmill Incline Sprints3 Minute Moderate Intensity Incline Warm-UpIncline 3-7%Sprint 30 seconds, Stand on Side 30 seconds. X 12 reps Increase speed with each sprint as you warm-up. If you’re not breathing heavily after 10 seconds, you’re not going fast enough.

Moderate Speed: Start 6.5-9 MPHAdvanced Speed: 10 MPH PlusDay Four (Saturday): Dumbbell Complexes1a. Goblet Squat 3x81b.Dumbbell Romanian Deadlift 3x81c. Dumbbell Bent-Over Row 3x81d. Dumbbell Press 3x81e. Dumbbell Curl to Press 3x81f. Dumbbell goblet lunge 3x8/each Rest 60 seconds

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Laforgia, J., Withers, R., & Gore, C. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 1247-1264. Retrieved August 15, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/17101527

BACH PERFORMANCE PACKAGES


THE PRO PACKAGEThis option provides you with a very effective monthly workout based on your fitness goals. To improve performance, shred fat, and build muscle I will design, develop, and create a customized plan based on your needs.

Included are access to my online training platform. It’s a unique, customized experience with direct notes, exercise videos, exercise descriptions, and exercise tracking to help me guide your progression.

Monthly Benefits:

• Eliminate the guesswork in your exercise programming

• Access to the Bach Performance online platform, with a free app. to track your workouts online and via your cell phone

• Clear, concise workout plans with consistent feedback from your coach (me!)

• Very affordable compared to in-person training

• Email support/office hours

click here to APPLY NOW

http://bachperformance.com/online-personal-training/

THE all:::- PRO PACKAGEFar more intensive than the Pro Package, the All Pro Package consists of a weekly 15 minute Skype call in addition to intensive training programs written for your individual needs.

Specifically, with this option I will review all aspects of your training goals, history, and performance in order to design the best program for you.

We’ll correspond on a weekly basis and track your progress meticulously to ensure that you’re achieving the best results.

Not only that, I’ll guide your nutrition with macronutrient recommendations to help you eat for your goals and make great progress faster.

The Breakdown:

• Far and away the most popular coaching experience. Over 75% of my clients choose this option. With the All-Pro Package you will receive full-individualized workouts along with exercise videos, nutritional advice and coaching and weekly Skype chats.

Monthly Benefits:• 60 minutes worth of Skype calls to discuss all questions training and shoot the breeze—I like

to get to know my clients!

• Customized workout plan

• Sets, Reps, exercise descriptions

• Daily summaries are sent to me with your notes so I can guide your progressions and keep you accountable

• Customized workout plan with Full Sets, Reps, exercise descriptions with each exercise AND video demonstration at your fingertips

• Nutritional guidance based on your training goals and needs

• I provide dozens of recipes for quick meals / shakes to accommodate your busy lifestyle

• Email Support

• Our own website to view your program (comes with iPhone, iPad, and android app)

Specifically, with this option I will review all aspects of your training goals, nutrition, history, and performance in order to design the best program for you. We’ll correspond on a weekly basis and track your progress meticulously to ensure that you’re achieving the best results.



THE MVP PACKAGE

My most intensive coaching option, the MVP Package consists of a monthly Skype call, monthly exercise plan, and a completely individualized nutrition program written by me for your individual needs.

With MVP Package, you get all the benefits of The All-Pro Package plus: daily e-mail contact,

an in-depth customized individual nutrition plan handcrafted just for you, and a monthly care

package. You’ll grow your body and life together.

The Breakdown:• The Taj Mahal, if you will. The MVP package combines full-individualized workouts

along with exercise videos, nutritional customization, a monthly care package, and weekly Skype chats

Monthly Benefits:• Monthly 30 minute Skype call to discuss all questions training and shoot the breeze

I like to get to know my clients• Monthly gift to help you reach your goals and dominate life• Complimentary Gourmet Nutrition Cookbook to help you reach your goals and dominate

in the kitchen• Customized workout plan with Full Sets, Reps, exercise descriptions with each exercise

AND Video demonstration at your fingertips• Daily summaries are sent to me with your notes so I can guide your progressions and

keep you accountable• Direct meal planning and guidance, taking personal nutrition information into account


top notch results guaranteed


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