The AMD VIP Workout 4 Week Recovery / Strength

By Jim Smith, CSCS, RKC

All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jim Smith. Fines start at $150,000 and include a possible prison sentence upon conviction. Copyright 2006-2011, The Diesel Crew, LLC All Rights Reserved.

The AMD VIP Workout - Week 1 Target: Recovery / Strength Foundation Training: Full Body

Full / Day 1
Target
Foam Roller Whole Body Rotator Cuff-Y Rotator L + Rotate Push-ups Plus Hip Thrusts on Bench Bodyweight Squats Squat to Stand 1a) Push-ups

WEEK 1 Full / Day 3

Target
Foam Roller Whole Body Rotator Cuff-Y Rotator L + Rotate Push-ups Plus Hip Thrusts on Bench Bodyweight Squats Squat to Stand 1a) Goblet Squats 1b) Rear-elevated split squat bodyweight ONLY 1c) Cable Face Pulls 2a) DB Military Press standing 2b) T-bar Rows 2c) Push-ups Plus into foam rolling and thoracic extension on roller Ab Roll-outs with wheel (or bar) Static Stretching

Full / Day 5
Target
Foam Roller Whole Body Rotator Cuff-Y Rotator L + Rotate Push-ups Plus Hip Thrusts on Bench Bodyweight Squats Squat to Stand 1a) Push-ups

Volume
30-60 sec each targeted area 1x12 1x12 1x12 1x12 1x10 1x8 4x20

Volume
30-60 sec each targeted area 1x12 1x12 1x12 1x12 1x10 1x8 4x10

Volume
30-60 sec each targeted area 1x12 1x12 1x12 1x12 1x10 1x8 4x25

1b) Inverted Rows 1c) Lat / Shoulder stretches on cage (or with bands if you have them) 2a) DB Lunges 2b) Hip Thrusts on Bench with plate in lap 2c) Seated Cradle Stretch into foam rolling hips / glutes Hanging Leg Lifts Static Stretching

4x20

4x8 each leg

1b) Inverted Rows 1c) Lat / Shoulder stretches on cage (or with bands if you have them) 2a) DB Lunges 2b) Hip Thrusts on Bench with plate in lap 2c) Seated Cradle Stretch into foam rolling hips / glutes Hanging Leg Lifts Static Stretching

4x25

1-2 min

4x12

1-2 min

3x6 each leg 3x15

3x10 3x10

3x8 each leg 3x15

1 min each leg / 1-2 min 3x10 5-10 min

1-2x10 / 1-2 min

1 min each leg / 1-2 min 3x15 5-10 min

3x12 5-10 min

WEEK 1 LAYOUT
Day 1 Strength Training Day 2 Rest / Recovery Day 3 Strength Training Day 4 Rest / Recovery Day 5 Strength Training Day 6 Rest / Recovery Day 7 Rest / Recovery

The AMD VIP Workout - Week 2 Target: Recovery / Strength Foundation Training: Full Body

Full / Day 1
Target
Foam Roller Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms 1) DB Bench Press 2a) Chin-ups 2b) DB Step-ups on Box* 3) DB RDLs 4) Split Stance, Low-toHigh Cable lift with tricep rope Hip Flexor Stretch w/ Rear Leg Elevated Static Stretching

WEEK 2 Full / Day 3

Volume Target
Foam Roller Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms 1) Conventional Deadlifts 2a) Pull-ups 2b) Heavy Band Good Mornings or DB Swings 3) DB Shrugs 4a) Plank Mountain Climbers 4b) Stir the pot on swiss ball Cable Face Pulls

Full / Day 5
Target
Foam Roller Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms 1) DB Clean & Press 2a) Zercher Squats 2b) DB Floor Press 3) Alternating DB Curls 4a) Hanging Leg Lifts 4b) Back Extensions

Volume
30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8 4x8 3x10 3x20 3x15 3x10 3x1 min

Volume
30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8 4x6 3x8 3x10 3x12 3x10 3x10

30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8 3x12 3x12 3x12 each leg 3x8

3x10 each way 1-2 minutes each leg Repeat 2X 5-10 min

3x12

Hindu Push-ups

3x20

Static Stretching

5-10 min

Static Stretching

5-10 min

Optional Conditioning Session * DB Step-ups on box if you dont have a box you can use a flat bench

Optional Conditioning Session

WEEK 2 LAYOUT
Day 1 Strength / Conditioning (optional) Day 2 Rest / Recovery Day 3 Strength Training Day 4 Rest / Recovery Day 5 Strength / Conditioning (optional) Day 6 Rest / Recovery Day 7 Rest / Recovery

The AMD VIP Workout - Week 3 Target: Recovery / Strength Foundation Training: Full Body

Full / Day 1
Target
Foam Roller Whole Body Face Pulls Birddogs Db Step-ups Lunge and Reach Seated DB Int/Ext Rot. Push-ups Striders 1) Squats 2a) Rear Elevated Split Squats front foot on plate (increased ROM) 2b) Band Pull Aparts or Face Pulls 3) Barbell Clean & Press 4) Planks Planks + Mountain Climbers High Rep Tricep Extensions Static Stretching

WEEK 3 Full / Day 3

Target
Foam Roller Whole Body Face Pulls Birddogs Db Step-ups Lunge and Reach Seated DB Int/Ext Rot. Push-ups Striders 1) Neutral Grip DB Military Press 2a) Chin-ups with Knee Ups combo 2b) DB Step-ups on Bench 3) DB Posterior Flyes 4) Ab Rollouts with Barbell (10lb plate on each side) EZ Curl Reverse Curls Static Stretching

Full / Day 5
Target
Foam Roller Whole Body Face Pulls Birddogs Db Step-ups Lunge and Reach Seated DB Int/Ext Rot. Push-ups Striders 1) Conventional Deadlifts 2a) Barbell RDLs 2b) Barbell Military Press 3) DB Lunges 4) Planks Planks + Mountain Climbers Push-ups Static Stretching

Volume
30-60 sec each targeted area 1x20 1x8 each side 1x6 each leg 1x6 each leg 1x12 each arm 1x20 1x10 each leg 4x8 3x10 each leg 3x20 3x8 3 x 30 sec x 10 reps 100 reps in shortest number of sets 5-10 min

Volume
30-60 sec each targeted area 1x20 1x8 each side 1x6 each leg 1x6 each leg 1x12 each arm 1x20 1x10 each leg 5x5 4x10 4x8 each leg 3x12 3x12

Volume
30-60 sec each targeted area 1x20 1x8 each side 1x6 each leg 1x6 each leg 1x12 each arm 1x20 1x10 each leg 4x6 3x12 3x8 3x6 each leg 3 x 30 sec x 10 reps 4xAMRAP* 5-10 min

3x12 5-10 min

Optional Conditioning Session * AMRAP As Many Reps As Possible

Optional Conditioning Session

WEEK 3 LAYOUT
Day 1 Strength / Conditioning (optional) Day 2 Rest / Recovery Day 3 Strength Training Day 4 Rest / Recovery Day 5 Strength / Conditioning (optional) Day 6 Rest / Recovery Day 7 Rest / Recovery

The AMD VIP Workout - Week 4 Target: Recovery / Strength Foundation Training: Full Body

Full / Day 1
Target
Foam Roller Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms 1) Chin-ups (Heavy with extra weight) 2a) One Leg Squat to the Bench (holding and extending light db's with each rep)* 2b) DB Shrugs - HEAVY 3a) DB Posterior Flyes 3b) Shoulder Stretches all angles 4a) Planks 4b) Plank Mountain Climbers High Rep Seated DB Military Press use 50% of 1RM Static Stretching

WEEK 4 Full / Day 3

Target
Foam Roller Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms 1) Front Squats

Full / Day 5
Target
Foam Roller Whole Body Lunge and Reach Band Dislocates Band Pull Aparts Push-ups Bodyweight Squats Full Body Circles Inch Worms 1) Neutral Grip DB Bench

Volume
30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8 4x6-8

Volume
30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8 4x8

Volume
30-60 sec each targeted area 1x8 each leg 1x10 1x20 1x20 1x10 5 each way 1x8 4x15

4x6 each leg

2a) DB Military Press (standing)

3x12

2a) Seated Rows

3x15 100 reps in as few sets as possible 3x6 3x5-8 each leg

3x12 3x12 Various

2b) DB or KB Swings 3) Cable or Band Face Pulls with External Rotation 4a) Barbell Ab Rollouts 4b) Split Stance, Lowto-High Cable lift with tricep rope DB Hammer Curls Static Stretching

3x20

2b) Push-ups 3a) DB Squat & Press 3b) Hip Flexor Stretch w/ Rear Leg Elevated 4a) Hanging Knee Ups 4b) Plank Mountain Climbers Cable or Band Tricep Extensions Static Stretching

3x20

3x1 min 3x20 reps 60 reps in as few sets as possible 5-10 min

3x10 3x10 each way

3x10 3x20 80 reps in as few sets as possible 5-10 min

3x12 5-10 min

Optional Fat Loss Session *If too easy, raise front foot on a plate or step to increase range of motion

Optional Fat Loss Session

WEEK 4 LAYOUT
Day 1 Strength / Conditioning (optional) Day 2 Rest / Recovery Day 3 Strength Training Day 4 Rest / Recovery Day 5 Strength / Conditioning (optional) Day 6 Rest / Recovery Day 7 Rest / Recovery

Blank Workout Templates Full Body

Program: Target: Training:

Full / Day 1
Target
Foam Roller Whole Body

Full / Day 3
Target
Foam Roller Whole Body

Full / Day 5
Target
Foam Roller Whole Body

Volume
30-60 sec each targeted area

Volume
30-60 sec each targeted area

Volume
30-60 sec each targeted area

Static Stretching

5-10 min

Static Stretching

5-10 min

Static Stretching

5-10 min

Optional Conditioning Session

Optional Conditioning Session

OTHER PRODUCTS
http://www.dieselsc.com

ABOUT JIM SMITH

Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT), Dragondoor Russian Kettlebell Certified (RKC), Westside Barbell Certified and USA Weightlifting (USAW) as a Club Coach. Jim is a renowned author, lecturer, and consultant. He is also a contributing writer to numerous national publications and has published manuals and DVDs purchased by athletes, coaches, and fitness professionals all over the world. To learn how to integrate SMR, warm ups, and activation into any program youre on, check out AMD and AMPED Warm-up. Jim is currently giving away a free muscle building, strength training, power pak at http://www.dieselsc.com/free-stuff To learn more about Jim, visit his website at www.dieselsc.com . OTHER PRODUCTS FROM JIM SMITH COMBAT CORE
By Jim Smith, cscs www.CombatCoreStrength.com The manual is the essential core training reference for all strength coaches and fitness professionals. Combat Core demonstrates advanced torso training strategies for elite athletes and the manual provides the science and anatomy that the exercises are based upon.

ACCELERATED MUSCULAR DEVELOPMENT 2.0

By Jim Smith, cscs www.AcceleratedMuscularDevelopment.com Accelerated Muscular Development (AMD) is the ONLY complete 16 week muscle building system. AMD provides a step-by-step, easyto-follow protocol that teaches you how to not only build slabs of muscle, but also how to structure your own programs.

CHAOS TRAINING
By Jim Smith http://dieselsc.com/store/chaos-training Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Chaos Training is the essential, all encompassing reference for odd-object and non-conventional training.

AMPED Warm-up
By Jim Smith www.ampedwarmup.com The essential warm-up, rehabilitation, feel better right now system. You HAVE to get this manual and DVD set if you are a fitness professional or you love being fit and healthy. This system gives you the step-bystep guide to picking the right exercises to improve your mobility, activate inhibited muscles and charge your CNS!

CLICK HERE

The COOL YouTube Channels

Awesome Athletic Strength Training / Muscle Building Channel http://www.youtube.com/thedieselcrew Essential Exercise Index Channel http://www.youtube.com/musclevip

www.dieselsc.com
Achieving Beyond Potential