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The LEGAL 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 of your 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 Aggressive Strength Method, Volume II, STR8 Jak’d, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Aggressive Strength Method, Volume II, STR8 Jak’d 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 and waive, 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 2012 The Forged Athlete, LLC

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STR8JAK’d - Phase I

Push / Pull / Full – Hypertrophy Focused Workouts Push-Pull-Off-FULL Schedule x 6 Rotations (See Sample Calendar Below) Optional HIIT Sprint Days

Day 1 – Push 1A) Barbell Back Squats 4 x 12 – cycle 1-2, 1 x 12, 5 x 8 – cycle 3-4, 1 x 12, 1 x 8, 6 x 4 cycle 5-6 ***ONLY 60 secs break between sets 2A) Bench Press 4 x 12 – cycle 1-2, 1 x 12, 5 x 8 – cycle 3-4, 1 x 12, 1 x 8, 6 x 4 cycle 5-6 ***ONLY 60 secs break between sets 3A) Barbell Drop Lunge 3 x 12 / leg 3B) Suspended Chest Fly 3 x sub 3C) Suspended Skull Crushers 3 x 15 ***rest only 30-60 secs max 4A) DB / KB HEAVY Goblet Squat 3 x 20 – Heaviest you can handle x 20 reps 4B) Close Grip Push Ups 3 x sub ***60 sec rest between sets

Day 2 – Pull 1A) Barbell Hang Clean Power Shrug / Pull 5 x 3 2A) Sumo Deadlifts 4 x 12 – cycle 1-2, 5 x 8 – cycle 3-4, 6 x 6 – cycle 5-6 3A) Bent Barbell Rows 4 x 6-10 3B) Good Morning 4 x 10 4A) DB OR Barbell Power Cheat Curls 4 x 8 – Heaviest Possible 4B) Band Pull Aparts 4 x 20 5A) Hanging Leg Raises 3 x 15 5B) DB / Barbell Pull Overs 3 x 15

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Day 3 – Full - A 1A) Barbell Thruster 5 x 5 – cycle 1, 6 x 4 cycle 2, 8 x 3 – cycle 3 2A) Pull Ups – Palms Away OR Recline Rows 3 x sub – cycle 1, 4 x sub - cycle 2 and 3 2B) Handstand Push Ups / Pike Presses 3 x sub – cycle 1, 4 x sub - cycle 2 and 3 3A) Double KB Clean 4 x 8 3B) Wheel OR Barbell Roll Outs 4 x 15 4A) Heavy Yoke Walks 3 x 200’ 4B) Heavy DB or Farmer Handle Farmer Carry 3 x 200’ ***If no Yoke, Walk with a HEAVY loaded Barbell on your back Optional – Core x 3 rounds 5A) Weighted Decline Sit Up x 10 5B) Hanging Knee Tucks x 20 5C) Plank Hold x max

Day 4 – Full - B 1A) 5 Rounds x 5 reps per movement – use either a barbell, KB’s, or DB’s – your choice

a) Hang Clean b) Deadlift c) Push Press d) Front Squat e) Bent Rows

2A) Heavy Sled Pull and Drag 4 x 100’ 2B) Zercher SB Carry OR Keg Carry 4 x 100’ Optional – Core x 3 rounds 3A) Suspended Pike OR Knee Tucks x 15 3B) Russian Twist x 15 / side 3C) Plank Hold x max

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Optional HIIT Day Options 1) Hill Sprints – 10-15 Rounds – Find a Hill that stretches at least 30-50 yards. -sprint up hill x 100% -walk down for rest -repeat x reps 2) Sled Sprints – 10 Rounds x 30 yards -sprint with a tire / sprint strapped to your waist -rest for 60-90 secs between rounds 3) 200m Repeats – 4-8 Rounds -sprint 200m x 80-90% max speed -walk 200m and repeat

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STR8JAK’d - Phase II

Push / Pull / Full – Hypertrophy Focused Workouts Push-Pull-Off-FULL Schedule x 6 Rotations (See Sample Calendar Below) Optional HIIT Sprint Days

Day 1 – Push 1A) Barbell Front Squats 4 x 5, 1 x max reps @ 70% of last set 1B) Box Jump 4 x 2 2A) Floor Press 4 x 5, 5th set - 1 x max touch and go reps @ 70% of last set 2B) Plyo Push Ups 4 x 5-10 – NO plyo push ups @ 5th set of Floor Press 3A) Front Rack Hold KB Walking Lunge 3 x 12 / leg 3B) KB Double Strict Standing Military Press 3 x 10 3C) Band Overhead Tricep Extensions 3 x max reps in 30 secs ***sub in DB’s if need be on lunges and presses 4A) Double KB Front Squats 3 x 15 ***sub in DB’s if need be 4B) Handstand Push Ups OR Pike Presses 3 x 10-15 ***60 sec rest between sets

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Day 2 – Pull 1A) Power Hang Clean Power Shrug / Pull 6 x 3 (Heaviest Possible) 1B) Standing Broad Jump 6 x 2 2A) Deadlift 4 x 12, cycle 2 – 5 x 8, cycle 3 – 6 x 6 3A) Weighted Pull Ups 4 x 6 3B) Single Leg DB RDL’s 4 x 6 / leg 4A) Recline Supinated Grip Rows (Palms Up) 4 x submax 4B) Band Pull Aparts 4 x 20 ***Elevate feet on box if getting over 15 reps consistently on rows 5A) DB Power Hammer Cheat Curls 3 x 10 5B) Knees To Bows OR Toes To Bar 3 x 15 5C) Band Power Curls 3 x 20 secs 6A) 2 ALL OUT Set of Pull Ups – Any Variation ***Rest 2 Mins in between sets

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Day 3 – Full Body - Density Sets 1A) Single Arm DB or KB Clean and Press 5 x 5 / Arm 2A) 10 Mins Density Set a) Single Arm DB or KB Bent Row x 6 / Arm b) Suspended Push Ups x 6 ***50 Band Pull Aparts x 1 round 3A) 10 Mins Density Set a) KB Swings x 8 b) Wheel OR Barbell Roll Outs x 8 ***50 Hand Release Push Ups x 1 round 4A) Heavy Sled Drag 3 x 200’s 4B) Heavy Farmer Walks 3 x 200’s 4C) Heavy Sled Pull 3 x 200’s Optional – Leg Raise Series x 3 Rounds 5A) Full V-Sit x 15 5B) V-Sit Leg Raise x 15 5C) V-Sit Hip Extension x 15

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Day 4 – Full – Density Complex 1A) 12 Min AMRAP Density Complex ***Do 1 rep of each movement, then 2, then 3, then 4… ***Get as many rounds completed within 12 mins ***Your option – Barbell, Double DB’s, Double KB’s – your choice!

f) Hang Clean g) Deadlift h) Push Press i) Front Squat j) Bent Rows

***Try not to set down the weight until the round is totally done 2A) Tire Sled OR Sled Sprint x 40 yards x 4 sets ***sub in regular 40 yard sprint if no tire or sled 2B) DB or KB Carry Complex – OH, Rack, Farmer 4 x max ***Start in OH Walk, then go to Rack Walk, then go to Farmer Walk – all max efforts at each carry Optional – Core x 3 rounds 5A) Hanging Leg Raises x 15 5B) Full V-Sit x 15 5C) Plank Hold x max Optional HIIT Days a) 200m Repeats – Run 200m @ 90% Effort. Rest as much as you need. Keep your 200m time at +/- 5 secs of first rep. 20 Min Time Limit b) Hill Sprints – Find a hill that stretches 30-50 yards up. Sprint to the top @ 100% and walk back down for rest. Repeat for 20 Mins.

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STR8JAK’d - Phase III

Push / Pull / Full – Hypertrophy Focused Workouts Push-Pull-Off-FULL Schedule x 6 Rotations (See Sample Calendar Below) Optional HIIT Sprint Days

Day 1 – Push 1A) Max Height Box Jumps x 10 total jumps ***Do ONLY 1 jump at a time – rest as needed ***Complete your highest jump as possible 2A) Barbell Back Squats E.M.O.T.M. Week 1 – Find your 3 Rep Max, Cycle 2-3 - 3 x 10 Mins, Cycle 5-6, 3 x 12 mins, Cycle 6, Retest your 3 Rep Max ***Use a weight close to your 3 rep max – 85-90% ***to find 3 rep max, start hitting sets of 3 until you find a weight that is very challenging or you fail at getting all 3 reps. Use this weight as your 3 rep max. ***for cycles 1 and 6 – you will NOT do E.M.O.T.M. – instead take you time and find your 3 rep max as noted above 3A) DB Military Press 3 x 6-8 – cycle 1-2, 5 x 5 – cycle 3-4, 6 x 3 cycle 5-6 3B) Barbell Push Press x 3 after every set of DB Military – fast and heavy 3C) Band Pull Aparts x 20 after each set of push presses 4A) Barbell Front Squats 3 x 6-8 – cycle 1-2, 5 x 5 – cycle 3-4, 6 x 3 cycle 5-6 4B) Ring or Bar Dips 4 x submax reps 4C) Jungle Gym Suspended Pike 4 x 15

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Day 2 – Pull 1A) Power Snatch 7 x 2 2A) Power Snatch Power Shrugs / Pulls 6 x 3 (Heaviest Possible) 2B) Standing Broad Jump 6 x 2 – max distance 3A) Sumo Deadlift 3 x 6-8 – cycle 1-2, 5 x 5 – cycle 3-4, 6 x 3 cycle 5-6 4A) Bent Barbell Rows 4 x 12, 10, 8, 6 (drop set – get heavier each set) 4B) Single Leg DB RDL’s 4 x 8 / Leg 5A) Barbell Power Cheat Curls 4 x 12, 10, 8, 6 (drop set – get heavier each set) 5B) Recline Face Pulls 4 x submax 6A) 2 ALL OUT Set of Pull Ups – Any Variation ***Rest 2 Mins in between sets

Day 3 – Full A - Bodyweight Density Sets 1A) Barbell “Man Childs” (Power Clean Thruster) 5 x 3 2A) 10 Mins Density Set a) Chest To Bar Pull Ups – Any Variations x 5 b) Handstand Push Ups x 5 OR Pike Press x 5 3A) 10 Mins Density Set a) Ring OR Jungle Gym Suspended Push Ups (Hands in Rings OR Straps) x 8 b) Recline Rows x 8 4A) Jungle Gym Suspended Recline Curls 4 x 10-15 4B) Jungle Gym Suspended Skull Crushers 4 x 10-15 4C) Jungle Gym Suspended Pike 4 x 15 Core Circuit x 3 Rounds 5A) Strict Hanging Leg Raises x 10-15 5B) Weighted Russian Twist x 10 – 15 / side 5C) Weighted Plank x max time ***rest 60 secs and repeat

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Day 4 – Full B - Density / Strongman 1A) Barbell Deadlifts - Cycle 1 - 6 x 3 - Cycle 2 - 8 x 2 – Cycle 3 - 10 x 1 2A) Yoke Walks 4 x 100 feet ***If you don’t have a yoke, load up a heavy barbell, put it across your back and use that instead 3A) Front Zercher Carry 4 x 100 feet ***use a HEAVY Sandbag, Keg, Yoke, or Barbell 4A) Farmer Walks 4 x 100 feet ***use the HEAVIEST objects you can find to carry 5A) Sled Drag and Pull 4 x 100 feet ***drag a sled forward facing AWAY from the sled x 50 feet then pull the sled facing BACKWARDS x 50 feet ***load up a tire or sled with as much weight as you can handle Optional – Core x 3 rounds 5A) Jungle Gym Suspended Knee Tucks x 15 5B) Jungle Gym Suspended Pendulum Swings x 10 / side 5C) Jungle Gym Suspended Plank Hold x max time ***rest 60 secs and repeat Optional HIIT Days a) 100 yard Shuttles x 8 – You’ll break up your shuttle into 25 yard sprints. You’ll sprint 25 yards down and back 2 times. Rest only 60-90 secs between sets. b) Hill Sprints – Find a hill that stretches 30-50 yards up. Sprint to the top @ 100% and walk back down for rest. Repeat for 20 Mins.

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SAMPLE MONTHLY SET UP

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4

5 6 7 8 9 10 11

PUSH PULL FULL A PUSH PULL

12 13 14 15 16 17 18 FULL B PUSH PULL FULL A PUSH

9 20 21 22 23 24 25 PULL FULL B PUSH PULL FULL A

26 27 28 29 30 31 1

PUSH PULL FULL B

2 3

***Each Time you go through all 3 days – that will count as “1 Cycle” ***Alternate Between FULL A and FULL B (as notes in calendar above)

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The Aggressive Strength Training

Guide

Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results.

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Are YOU Finishing OFF YOUR WORKOUTS

HARDCORE? It’s time you start!

This manual is by far one of my BEST creations ever as this

collection of 31 HARDCORE Workout Finishers can be

implemented into any training program out there.

Hardcore Workout Finishers are the BEST way to “finish” off your

workouts by using quick and effective circuits, supersets, and

other combos of high impact movements to help shred fat,

increase conditioning, build power, and build muscle.

Ion addition to the 31 Hardcore Workout Finishers, there’s a ton

of bonus finishers that include sleds, prowlers, sandbags, and

other hardcore tools.

CLICK HERE FOR MORE INFO ON HARDCORE FINISHERS

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Finally! My Whole Entire Nutritonal System UNLEASHED!

Discover The Ultimate Guide To Performance and Results Based Nutrition Which Will Show You The

Exact Eating Strategies Needed To Build More Muscle, Get Lean, And Give You Tons Energy All Day

Long!

This is NOT Just Another “Diet” Program… It’s a System That Will Change Your Life!

CLICK HERE FOR MORE INFO ON LEAN.MEAN.STRONG. SIMPLE NUTRITION

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Discover how YOU can build more muscle, gain more strength, and get completely SHREDDED in just 28 Days! This program is a don-for-you system that shows you exactly how to eat, how to train, and everything else in between over the course of 28 solid days. It will teach you valuable life skills that you can implement into your lifestyle AFTER the program is done so you can continue to get results at a extremely fast rate. Be ready to work hard and see some quick results! For more info, check out www.28DayMuscle.com

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The Bags, Bells, and Bodyweight Training System – The “System” Travis created built upon years of in-the-trenches work with his clients and himself. This is for SERIOUS trainees that combine the use of kettlebells, bodyweight, and sandbags to help construct serious gains in muscle, strength, power, and athleticism. If you love to train hard and want a serious challenge, this is it!

This program spans over 40 total weeks and will put anyone to the test. If you’re serious about getting lean while building strength and power all at the same time, this is the perfect blend of kettlebells, sandbags, and bodyweight training. Exceptionally great for MMA fighters, wrestlers and other combat athletes including fire, military, a law enforcement personnel.

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PROJECT: Mobile and Hostile Bodyweight Training System: If you’re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver! I originally created this program for a Brazilian Professional Football team and when I went down south to train them, we had ZERO equipment to work with. The results… A Brazilian Football National Championship! Whoever chooses to go through this whole system will become stronger, faster, highly conditioned, and more explosive. This is a great program for people on the go with limited options for equipment. This is ideally made for MMA fighters, wrestlers, football players, and other power / combat athletes. All serious lifters welcome!

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The Power Wheel is by far one of the most versatile and complete bodyweight training tools available. You can easily take your ab training movements to the next level with various amounts of different roll outs as well as hand walking variations. You can work on both your lower body and upper body strength virtually anywhere at any time. The Power Wheel is the perfect tool to have for the gym, road, or at home. A must have for all serious trainees.

CLICK HERE FOR MORE INFO ON THE POWER WHEEL

PowerWheelStrength.com

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The Jungle Gym is your all around NO EXCUSES Bodyweight Strength gym in a bag! Perform 100’s of different variations of lower, upper, and core bodyweight movements. These suspension straps will help increase your bodyweight training results in no time and best of all, can be used pretty much anywhere at any time!

Check Out More Info On The Jungle Gym XT HERE

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Sandbags are truly one of my favorite strength and conditioning training tools. There’s really nothing quite like ripping a heavy bag off the floor carrying it around, pressing it, rowing it, squatting it, or even throwing it. I’ve tried many different types of bags over the years and have even made a half dozen of my own. After a long search through trial and error with different bags, I have found the best and highest quality training sandbag there is in Brute Force Sandbags. These are truly made to last and are build just right for the serious strength enthusiast. Just like all the tools I like to use, these are a mobile gym – take them anywhere – the field, playground, your backyard, the gym… anywhere!

Check Out BruteForceBags.com for your sandbag needs!

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Performax Bands will take your normal bodyweight exercises and turn them into complete full body reactive athletic movements. Bands offer a great way to increase any and all bodyweight exercises, plus you can take them anywhere you go to get strong!

CHECK OUT More Info On Performax Bands HERE!

ForgedBandTraining.com

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Kettlebells are by far one of the most effective yet brutal tools available to help increase power, strength, muscle, and fat loss. This ancient tool has been around for years and now has come back into the forefront. Your options are limitless with the amount of variations and movements that can be completed essentially anywhere at any time with Kettlebells. When away from the gym, I have a pair in my Jeep at all times in case I’m ever in need! Another NO EXCUSES tool that will greatly improve your results!

CLICK HERE TO Find Out More About The BEST Kettlebells on The Market!

TheForgedKettlebell.com

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Prograde/Protein – For you Hardcore Protein Supplement needs, Pro/Grade is about PURE quality! One of the very best high quality proteins around that is in carbs and sugar while high in quality rich protein.

The Main reasons I recommend Pro/Grade:

They are a certified GMP “A” rated manufacturer). What’s

this mean?? Well, GMP stands for “Good Manufacturing

Practices” and with this rating, you know for certain that

you’re getting exactly what the label says—and nothing it

doesn’t—every single time.

The products they do create are quality. They’re not out

producing all these special concoctions of creatine and

protein all blended together , magical berry drinks, or

miracle cure pills. They produce the basics needed for great

results.

Both my clients and myself have seen the results their

products help produce.

CLICK HERE TO FIND OUT MORE ABOUT PRO/GRADE

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Athletic Greens is your “ultimate vitamin and mineral insurance policy”. Now, I know for a fact not everyone out there gets in enough greens, including myself! That’s why I take Athletic Greens, which is your personal guarantee to help make sure you get in all the vitamins and minerals you would get if you were actually eating all the veggies you’re supposed to. This is a quick drink you can mix and take with you on the go to ensure you get what you need so you can train hard!

Check out LeanandMeanGreens.com for more info!

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Want To Learn More On How To Have Me As Your

Coach?

I have an ELITE Coaching Program where I have the ability to train anyone at anytime, no matter where they live. All you need is access to the internet and a strong work ethic and dedication to get better. No lazy, undedicated people allowed! This is the next best thing to having me as your personal strength and conditioning coach in person! My ELITE coaching group is usually FULL and has a waiting list but, if you are truly interested and would like to find out more information, click the link below and get in contact with me and I’ll take you through the initial interview process to see if you are a good fit for my program.

EliteHardcoreCoachingProgram.com