Man of Steel Pre Phase HORIZONTAL

Man Of Steel Training Plan by Mark Twight & Rob MacDonald Gym Jones Preparation Phase

Monday Tuesday Wednesday Thursday Friday Saturday Sunday1 STRENGTH 2 RECOVERY 3 INTERVAL 4 RECOVERY 5 POWER ENDURANCE 6 RECOVERY 7 REST

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

Clean + Front Squat + Hang

Clean:

One Triplet every 30 seconds

for 10 minutes i.e. 20 total

triplets

Use 75# - 135#

Then:

Work up to Deadlift 1RM

Then:

5x2 Deadlift @ 80% 1RM

Rest 3 minutes between sets

Then:

KB Swing @ 24kg +

30 sec FLR on rings

10-9-8-7-6-5-4-3-2-1 reps of

each

Then:

Cool Down

60 minute Row/Ride/Run

@ Easy Pace

Workout:

10 minute Row @ Easy

Pace

Then:

6x (30sec Work/30sec

Active Rest) Row @ >150m

per interval pace

Three Blocks, Rest 4

minutes between blocks

Then:


Pace


@ Easy Pace

Workout:

2x5 Wall Squat

2x10 Squat!

2x5 Goblet Squat @ 25#

Then:

Practice Pull-up, Squat,

Push-up, Sit-up

Then:

100x Pull-up +

30x TGU @ 25# +

100x Push-up +

30x TGU @ 25# +

100x Air Squat +

30x TGU @ 25# +

100x Sit-up +

30x TGU @ 25#

Then:

Cool Down


@ Easy Pace

Rest

FOR FULL PROGRAM

NOTES AND HOW-TO

INSTRUCTIONS SEE

GYM JONES WEBSITE

A B C D E F G

ECOVERY 3 INTERVAL 4 RECOVERY 5 POWER ENDURANCE 6 RECO

ute Row/Rw/Rw/Rideideideide/Ru/Ru/Ru/Ru/Run n n n n n

asy Pace

Workout:


Pace

Then:

6x 6x 6x 6x 6x (30(30(30(30(30secsecsecsecsec Wo Wo Wo Wo Work/rk/rk/30sec

ActActActActActiveiveiveiveive Re Re Re Re Rest)st)st)st)st) Ro Ro Ro Ro Row @w @w @w @w @w @ >1 >1 >1 >1 >1 >150m50m50m50m50m50m

per interval pace

Three Blocks, Rest 4

minutes between blocks

Then:


Pace


@ Easy Pace

Workout:

2x5 Wall SquSquSquSquatatat

2x10 Squaquaquatttt

2x5 Gobleblebleblet St St St Squaquaquaquaquat @t @t @t @t @t @ 25#

Then:

PraPraPraPraPraPractictictictictice ce ce ce ce PulPulPulPulPulPull-ul-ul-up, p, p, SquSquSquSquSquSquat,at,at,at,at,at,

PusPusPusPusPush-uh-uh-uh-uh-up, p, p, p, p, SitSitSitSitSit-up-up-up

Then:

100x Pullullullullull-up-up-up-up-up-up + + +

30x TGU @U @U @U @U @U @ 25 25 25# +# +# +# +# +# +

100x Pushushushushush-up-up-up-up-up-up + + +

30x TGU @ 25 25 25 25# +# +# +# +

100x Air Squat +

30x TGU @ 25# +

100x Sit-up +

30x TGU @ 25#

Then:

Cool Down

60 min

@ Easy

C DD E F


Monday Tuesday Wednesday Thursday Friday Saturday Sunday8 STRENGTH 9 RECOVERY 10 STRENGTH END 11 RECOVERY 12 POWER END 13 RECOVERY 14 REST

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

2x20m Lunge

Then:

Work up to Front Squat 1RM

Then:

5x2 Front Squat @ 80%

1RM

Rest 3 minutes between sets

Then:

100x Front Squat Push Press

@ 45# bar + 100x Wall Ball

@ 20# ball + 100x Ball Slam

@ 20# ball

Then:

Cool Down


@ Easy Pace

Workout: 10 minute Row @ Easy Pace Then: Bench Press @ 135# to Complete Failure + Pull-up to complete failure5 sets, Rest 2 min between each Then: 4x (30sec Work/30sec Rest) Push Press @ 2 x 20-30# DBRest is in OH Position Then: Cool Down


@ Easy Pace

Workout:

3x5 Wall Squat

3x10 Squat


Then:

Six-Way BB Complex:

6x Deadlift +

6x Bent-over Row (back

parallel to oor) +

6x Hang Clean +

6x Front Squat +

6x Push Press +

6x Back Squat +

6x Push-up

Do these all in a row

without letting go of the bar.

Rest 1-2 minutes. Do 3-4

sets. Increase weight on bar

with each series, i.e.

75#-85#-95#-105#

Then:

Meritorious:

30x HSPU +

40x Pull-up +

50x KB Swing @ 53# +

60x Sit-up +

70x Burpee

Then:

Cool Down


@ Easy Pace

Rest

FOR FULL PROGRAM

NOTES AND HOW-TO

INSTRUCTIONS SEE

GYM JONES WEBSITE

A B C D E F G

RECOVERY 10 STRENGTH END 11 RECOVERY 12 POWER END 13 RE

ute Row/Rw/Rw/Rw/Rideideide/Ru/Ru/Ru/Ru/Run n n

asy Pace

Workout: 10 minute Row @ Easy Pace Then: BenBenBenBench Press @ 135# to ComComComComComComplepleplepleplete te te te te FaiFaiFaiFaiFailurlurlurlurlure +e +e + Pu Pu Pu Pu Pull-ll-ll-ll-ll-ll-up up up up up up to complete failure5 sets, Rest 2 min between en en en each Then: 4x (30sec Work/30sec Rest) Push Press @ 2 x2 x2 x2 x 20-30# DBRest is in OH Positionionionionion Then: Cool Down


@ Easy Pace

Workout:


3x10 Squaquaquaquatttt

3x5 Goblebleblebleblet St St St Squaquaquaquat @t @t @t @t @t @ 25#

Then:

SixSixSixSixSixSix-Wa-Wa-Wa-Wa-Way By By By By By BB CB CB Compompompompompomplexlexlexlexlexlex::::

6x Deadlidlidlidlidlift ft ft +++

6x Bent-ot-ot-ot-ot-ot-oververver Ro Ro Row (w (w (w (w (w (back

parallel to to to to to to oooooor) r) r) +++

6x Hang Cg Cg Cg Cg Cg Clealealean +n +n +

6x Front SquSquSquSquSquSquat at at ++++++

6x Push Press +

6x Back Squat +

6x Push-up






75#-85#-95#-105#

Then:

Meritorious:

30x HSPU +

40x Pull-up +

50x KB Swing @ 53# +

60x Sit-up +

70x Burpee

Then:

Cool Down

60 min

@ Easy

C D E F


Monday Tuesday Wednesday Thursday Friday Saturday Sunday

15 STRENGTH 16 RECOVERY 17 INTERVAL 18 RECOVERY 19 POWER END 20 RECOVERY 21 REST

Workout:

3x5 Wall Squat

3x10 Squat


3x20m Walking Lunge

3x20m OH Walking Lunge

@ 15# DB

3x10 Shoulder Dislocate

Then:

2x (30sec Work/30sec

Rest) Push Press @ 2 x

15# DB

Rest is in OH Position

Two Sets, Rest 2 min

between sets

Then:

Work up to OHS 1RM

Then:

OHS @ 35% BW + Ring

Push-up

30-20-10 reps of each

Then:

Cool Down


@ Easy Pace

Workout:


Pace

Then:

15x (30sec Row/90sec

Active Rest)

Player must Row one

additional meter with each

passing interval i.e. 150m,

151m, 152m, 153m, 154m,

155m, etc

Then:

Cool Down


@ Easy Pace

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

Squat Play

6x 30/15 sec intervals,

random sequence of Squat,

Jump Squat, Tuck Jump,

Static Hold and rest

Then:

3x (1-6) Pull-up Ladder

Then:

"Those Burpees Suck"

10x Pull-up + 20x KB

Swing @ 53# + 30x Box

Jump @ 24" Box + 40x

Push-up + 50x Sit-up + 60x

Burpee + 10x Pull-ups

Then:

8x (20sec Row/10sec Active

Rest) @ >100m per interval

pace

Two Blocks, Rest 4 minutes

between each

Then:

Cool Down


@ Easy Pace

Rest

FOR FULL PROGRAM

NOTES AND HOW-TO

INSTRUCTIONS SEE GYM

JONES WEBSITE

A B C D E F G

RECOVERY 17 INTERVAL 18 RECOVERY 19 POWER END 20 REC


asy Pace

Workout:


Pace

Then:

15x15x15x15x15x (3 (3 (3 (3 (3 (30se0se0se0sec Rc Rc Rc Rc Row/ow/ow/ow/ow/ow/90s90s90s90s90s90sec ec ec ec ec ec

Active Rest)

Player must Row one

additional meter with each ch ch

passing interval i.e. 150m,0m,0m,

151m, 152m, 153m, 154154154m, m, m, m, m,

155m, etc

Then:

Cool Down


@ Easy Pace

Workout:

2x5 Wall SquSquSquSquat at at

2x10 Squaquaquaquaquat t t t

2x5 Goblebleblebleblet St St St Squaquaquaquat t t

Then:

SqSqSqSqSquatuatuatuat Pl Pl Pl Playayay

6x 30/15 secsecsecsec in in intertertervalvalvalvalvalvals,

random se se se se se sequequequencencence of of of of of of Squat,

Jump Squaquaquaquaquaquat, t, t, TucTucTuck Jk Jk Jk Jk Jk Jump,

Static Hold ld ld ld ld ld andandand re re re re re restststststst

Then:


Then:

"Those Burpees Suck"

10x Pull-up + 20x KB

Swing @ 53# + 30x Box

Jump @ 24" Box + 40x

Push-up + 50x Sit-up + 60x

Burpee + 10x Pull-ups

Then:

8x (20sec Row/10sec Active

Rest) @ >100m per interval

pace

Two Blocks, Rest 4 minutes

between each

Then:

Cool Down

60 min

@ Easy

C DDDDD E F



22 STRENGTH 23 RECOVERY 24 STRENGTH END 25 RECOVERY 26 POWER END 27 RECOVERY 28 REST

Workout:

10 minute Row @ Easy Pace

Then:

3x5 Wall Squat

2x20m Walking Lunge

2x20m OH Walking Lunge

@ 45# BB

Then:

Deadlift:

3x5 DL @ 50% 1RM

Rest 1 min between sets

3x4 DL @ 60% 1RM


3x3 DL @ 70% 1RM


3x2 DL @ 80% 1RM


6x1 DL @ 90% 1RM

Rest 4-5 min between sets

Then:

6x TGU @ 25# DB + 60sec

FLR

Five Rounds

Then:

Cool Down


@ Easy Pace

Workout:

Dumbbell Complex

(Standard): 6x Hi-Pull +

6x Bent-over Row +

6x Hang Clean +

6x Front Squat Push Press +

6x OHS & SOTS Press

Combo +

6x Push-up & One-arm

Row

Three Sets, Completed with

20-25# Dumbbells

Then:

Work up to Bench Press

1RM

Then:

Bench Press @ Bodyweight

+ Burpee Pull-up

10/1-9/2-8/3-7/4-6/5-5/6-4/

7-3/8-2/9-1/10 reps of each

(digression-progression)

Then:

3x 250m Row For Time

Three minutes Active Rest

between efforts

Then:

Cool Down


@ Easy Pace

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

5x Lunge +

5x Push Press

400m Total!

While holding a 45# bar or

2x 25# DB, or similar!load,

do 5x Lunges!followed by

5x Push!Press, continue

doing this!until you have

traveled!400m (this is

typically!done as 1 lap

around a!track)

Note:!

This should take between

20 and 30 minutes!

Then:

Cool Down


@ Easy Pace

Rest

FOR FULL PROGRAM

NOTES AND HOW-TO

INSTRUCTIONS SEE

GYM JONES WEBSITE

A B C D E F G

RECOVERY 24 STRENGTH END 25 RECOVERY 26 POWER END 27 REC


asy Pace

Workout:

Dumbbell Complex

(Standard): 6x Hi-Pull +

6x Bent-over Row +

6x 6x 6x 6x 6x HanHanHanHanHang Cg Cg Cg Cg Clealealealealean +n +n +n +n +n +

6x Front Squat Push Press +s +s +s +

6x OHS & SOTS Press

Combo +

6x Push-up & One-arm

Row

Three Sets, Completed wi wi wi wi wi with th th th

20-25# Dumbbells

Then:

Work up to Bench Press s s s s s

1RM

Then:

Bench Press @ Bodyodyweiweiweiweiweiweightghtghtghtghtght

+ Burpee Pull-up

10/1-9/2-8/3-7/4-64-64-6/5-/5-/5-/5-5/65/65/6-4/-4/-4/-4/-4/

7-3/8-2/9-1/10 reprepreprepreps os os os os of ef ef ef ef ef eachachachach

(digression-proproproprogregregregregressississississission)on)on)on)on)on)

Then:

3x 250m Rm Rm Rm Rm Rm Row ow ow ow ow ow ForForForForForFor Ti Ti Ti Ti Timeme

Three minminminminminminuteuteuteuteuteutes As As Actictive ve ResRest t

between en en en en en effoffoffoffoffoffortsrtsrts

Then:

Cool Downownownownownown


@ Easy Pace

Workout:

2x5 Wall SquSquSquSquat at at

2x10 Squaquaquaquaquat t t t t

2x5 Goblebleblebleblet St St St Squaquaquat t t

Then:

5x 5x 5x 5x 5x LunLunLunLunLunge ge ge ge ge ge ++

5x Push Ph Ph Ph Presresressss

400m Totaotaotaotaotaotalll

While holholholholholholdindinding ag ag a 45 45 45 45 45 45# bar or

2x 25# DB DB DB DB DB DB, o, o, or sr sr simiimiimiimiimiimilar load,

do 5x Lungesgesgesgesgesges folfolfolfolfolfollowlowlowlowlowlowed by

5x Push Press, continue

doing this until you have

traveled 400m (this is

typically done as 1 lap

around a track)

Note:

This should take between

20 and 30 minutes

Then:

Cool Down

60 min

@ Easy

C DDD E F


Monday Tuesday Wednesday Thursday Friday Saturday Sunday29 STRENGTH 30 RECOVERY 31 INTERVAL 32 RECOVERY 33 RECOVERY 34 RECOVERY 35 REST

Workout:

10 minute Row @ Easy Pace

Then:

Clean/Front Squat/Jerk:

2x 5/5/3 @ 70% (of C&J)

2x 4/4/3 @ 75%

2x 3/3/3 @ 80%

Then:

8x2 Front Squat @ 80-85%

1RM


Then:

Frog Hop:

10m

20m

30m

40m

30m

20m

10m


Then:

Cool Down


@ Easy Pace

Workout:


Pace

Then:

2000m Row for Time

Rest amount of time it took

to complete 2000m

1000m Row for Time

Rest amount of time it took

to complete 1000m

500m Row For Time

Then:

Cool Down


@ Easy Pace

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

20x OHS @ 45# BB +

20x Feet-To-Hands +

30x Front Squat @ 75# +

30x KTE +

40x Back Squat @ 75# and

20-30# of chain + 40x

Atomic Sit-up +

50x Air Squat +

50x Sit-up (feet anchored)

Then:

10x Push-up + 10 second

Rest

Ten Rounds

Then:

Cool Down


@ Easy Pace

Rest

FOR FULL PROGRAM

NOTES AND HOW-TO


JONES WEBSITE

A B C D E F G

RECOVERY 31 INTERVAL 32 RECOVERY 33 RECOVERY 34 REC

ute Row/Rw/Rw/Rideideideide/Ru/Ru/Ru/Ru/Run n n n n n

asy Pace

Workout:


Pace

Then:

2002002002002000m 0m 0m 0m 0m RowRowRowRowRow fo for Time

ResResResResRest at at at at amoumoumoumoumount nt nt nt nt of of of of of timtimtimtimtimtime ie ie ie ie ie it tt tt tt tt tt tookookookookookook

to complete 2000m

1000m Row for Time

Rest amount of time it tookookookookookook

to complete 1000m

500m Row For Time

Then:

Cool Down


@ Easy Pace

Workout:


2x10 Squaquaquat t t t

2x5 Goblebleblebleblet St St St Squaquaquaquat t t

Then:

20x20x20x20x20x20x OH OH OH OH OHS @S @S @S @S @S @ 45 45 45# B# B# B# B# B# BB +B +B +B +B +B +

20x20x20x20x20x F F F F Feeteeteeteeteeteet-To-To-To-To-To-To-Ha-Ha-Handsndsndsnds + + + + + +

30x Frontontontontontont Sq Sq Squatuatuat @ @ @ 75#75#75#75#75# +

30x KTE +E +E +E +E +E +

40x Back ck ck ck SquSquSquat at at @ 7@ 7@ 7@ 7@ 7@ 75# and

20-30# of of ch ch ch chainainain + + + + + + 40x

Atomic Sit-up +

50x Air Squat +

50x Sit-up (feet anchored)

Then:

10x Push-up + 10 second

Rest

Ten Rounds

Then:

Cool Down

60 min

@ Easy

C D E F



36 STRENGTH 37 RECOVERY 38 STRENGTH END 39 RECOVERY 40 POWER END 41 RECOVERY 42 REST

Workout:

3x5 Wall Squat

3x10 Squat


3x10 Shoulder Dislocate

Then:

Work Up to Heavy OHS

Then:

OHS:

3x5 @ 50%

3x4 @ 60%

3x3 @ 70%

2x2 @ 80%

6x1 @ 90%

Rest 2-3 min between sets

above 80%

Then:

5x Deadlift @ 75-80% + 10x

Split Jump

5 Rounds

Then:



@ Easy Pace

!

Workout:


Then:

2x Strict Press + 2x Push

Press + 2x Jerk:

Complete 2 reps of each at

75# (i.e. 6 total reps of

each)

If successful on all 6 reps

add 5# to bar and repeat.

Do this until you cannot do

all 6 reps. Once that

happens add 5# and only do

2x Push Press + 2x Jerk.

Continue adding 5# and

doing 4 reps until you fail

and then complete only 2x

Jerk. Add 5# until you reach

failure

Then:

Jonestown Sprint:

Push Press @ 75# + Burpee

Pull-up

20-10 reps of each

Then:

Cool Down


@ Easy Pace

Workout:

3x5 Wall Squat

3x10 Squat


Then:

Six-Way BB Complex:

6x Deadlift +

6x Bent-over Row (back

parallel to oor) +

6x Hang Clean +

6x Front Squat +

6x Push Press +

6x Back Squat +

6x Push-up






75#-85#-95#-105#

Then:

Row 500m + 50x Ring Dip

+ 50x DB Push Press + 50x

Step-up @ 18-20 box +

50x Push-up + 50x Sit-up +

Row 500m

Then:

Cool Down


@ Easy Pace

Rest

FOR FULL PROGRAM

NOTES AND HOW-TO


JONES WEBSITE

A B C D E F G

y y ay ay

RECOVERYRYRY 38 STRENGTH END 39 RECOVERY 40 POWER END 41 REC

minute Row/Rw/Rw/Rw/Rw/Rideideideideide/Ru/Ru/Ru/Ru/Ru/Run n

asy Pace

Workout:


Then:

2x 2x Strict Press + 2x Push

PrePrePrePrePress ss ss ss ss + 2+ 2+ 2+ 2+ 2x Jx Jx Jx Jx Jerkerkerkerkerkerk: : : : : :

Complete 2 reps of each at at at at

75# (i.e. 6 total reps of

each)

If successful on all 6 repsepsepsepseps

add 5# to bar and repeateateateateat. .

Do this until you cannotnotnotnotnotnot do do do

all 6 reps. Once that

happens add 5# and on on on on on only ly ly ly do do do do

2x Push Press + 2x Je Je Je Je Jerk.rk.rk.rk.rk.rk.

Continue adding 5# an an an an an and d d d

doing 4 reps until yo yo you fu fu fu fu fu failailailailailail

and then complete te onlonlonlonlonlonly 2y 2y 2y 2y 2y 2x x

Jerk. Add 5# un untiltiltil yo yo yo yo yo you reaceaceaceaceach h h h h h

failure

Then:

Jonestown Sn Sn Sn Sn Spripripripripriprintntntntntnt: : : : :

Push Press @s @s @s @s @s @ 75 75 75 75 75 75# +# +# +# +# +# + Bu Bu Bu Burperperperpee e

Pull-up

20-10 repreprepreprepreps os of ef ef eachach

Then:

Cool Downownownownownown


@ Easy Pace

Workout:

3x5 Wall ll ll ll SquSquSquSquSquatatatatat

3x10 Squaquaquaquaquatttt

3x5 Gobleblebleblebleblet St St Squaquaquat @t @t @t @t @ 25#

TheTheTheTheThen:

SixSixSixSixSix-Wa-Wa-Wa-Wa-Wa-Way By By By By By BB CB CB Compompompompompomplexlexlexlexlexlex:::

6x Deadlidlidlidlidlift ft ft +++

6x Bent-ot-ot-ot-ot-ot-oververver Ro Ro Row (w (w (w (w (w (back

parallel el el to to to oooooor) r) r) +

6x Hang Cg Cg Cg Cg Cg Clealealean +n +n +n +n +n +

6x Front nt nt SquSquSquSquSquSquat at at at at at +

6x Push Press +

6x Back Squat +

6x Push-up






75#-85#-95#-105#

Then:

Row 500m + 50x Ring Dip

+ 50x DB Push Press + 50x

Step-up @ 18-20 box +

50x Push-up + 50x Sit-up +

Row 500m

Then:

Cool Down

60 min

@ Easy

C D E F

Documents

Man of Steel Pre Phase HORIZONTAL