HFT2

BUILD 2WICE THE MUSCLE
2
HFT
HFT
HFT
High
Frequency
Training
CHAD WATERBURY
2014 Chad Waterbury
NOTICE
All forms of exercise pose some inherent risks. The author advises readers to take full
repsonsibility 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 exercise and dietary programs in this
book are not intended as a substitute for any exercise routine or dietary regimen that may
have been prescribed by your doctor. As with all exericse and dietary programs, you should
get your doctors approval before beginning.
All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photography, recording, or any
other information storage and retrieval system, without the written permission of the author.
2014 by Chad Waterbury LLC
2014 Chad Waterbury
CONTENTS
ACKNOWLEDGMENTS iv
INTRODUCTION:
WHY I WROTE HFT2 v
PART I: HFT2 PRINCIPLES

OBSERVATIONAL SCIENCE 7
NO-FAIL MUSCLE GROWTH 11
MASTER THE 3-WAY ATTACK 14
HFT2 RULES 15
VIDEO TUTORIAL VIEWING INSTRUCTIONS 17
PART II: TARGETED TRAINING

BICEPS 28
DELTOIDS 33
TRICEPS 37
PECTORALS 42
LATS 47
GLUTES 52
CALVES 56
QUADRICEPS 62
HAMSTRINGS 69
ABS 73
PART III: FULL-BODY TRAINING

V.1 12-WEEK PROGRAM 80
V.2 12-WEEK PROGRAM 106
VIDEO LINKS 132
2014 Chad Waterbury
Huge thanks to all the guys that Ive learned so much from over the years:
Ben Bruno
Dr. Mark Cheng
Bret Contreras
Eric Cressey
Jason Ferruggia
Dr. Craig Liebenson
Prof. Stuart McGill
Lou Schuler
Pavel Tsatsouline
2014 Chad Waterbury
INTRODUCTION: WHY I WROTE HFT2

In October of 2012 I released the original High Frequency Training (HFT)
system. At that time I had already spent 11 years experimenting with various
ways to train more frequently in pursuit of faster muscle growth, so I had a
pretty good handle on the subject.
It was always my intention to write HFT2, but I never expected it to be like the
version youre reading today. Let me rephrase that: I never expected HFT2 to be
so drastically different than its precursor.
When the original came out, I thought: Cool, in a year or two I can update some
exercises, add a decent amount of new text, and then Im good to go with the
second version. Easy money, right?
I wish.
HFT2 ended up being a massive undertaking. The original HFT was a big
success, and because of that, I received tons of feedback and testimonials. Not
all of it was positive, mind you, because a handful of people tried to do too
much, too soon or they didnt take care of their soft tissue (big mistake)! But the
vast majority of the feedback I received was excellent.
So over the last year and a half Ive been constantly tweaking HFT parameters
with my clients while assimilating the feedback I received each week. That
combination led to the system you have today. There have been so many
improvements in the way I approach frequent training that I would be doing a
disservice to you and myself if I didnt redesign the whole damn system.
If you havent read the original HFT, I recommend you do so. Its included in
your download. Finally, I sincerely thank you for the support, and what youre
about to learn will pack on new muscle.
2014 Chad Waterbury
PART I:
HFT2 PRINCIPLES
2014 Chad Waterbury
OBSERVATIONAL SCIENCE
Science is the act of observing the world around you, is a piece of wisdom
Ive never forgotten in my quest to help people build bigger, stronger bodies.
That mantra was made by one of my professors in graduate school, and I feel
indebted to him for it.
However, anyone can be a scientist if he or she is willing to take the time to
observe and contemplate whats going on in the real world: no Ph.D required.
(Think how much money youll save in tuition!)
Im certainly not knocking higher education. Ive had my fair share with more
to come and I also had the student loan payments to prove it. Ill admit that
my graduate school training probably helped me become a better researcher and
conversationalist (about science), but it didnt help me figure out a way to get a
stubborn muscle group to grow.
At least not directly, as Ill explain later.
My point parallels what Matt Damons character said to his Harvard nemesis
in Good Will Hunting, You dropped $150,000 on a fucking education you
couldve gotten for $1.50 in late charges at the public library.
The impetus for my current approach to building muscle came in 2001 when
I went with a buddy to see the Cirque du Soleil show, Mystere, in Vegas. I
had been training professionally since 1996, and even though I had a steady
stream of reliable clients, I didnt feel my ability to quickly add muscle to their
stubborn body parts was as effective as it couldve been.
As I watched the Alexis brothers perform their strength routine, I was blown
away. Not only did they possess two of the best physiques Id seen, but I also
couldnt get over the fact that they were performing their incredible feats of
full-body strength 10 times per week! I didnt care if they were using all the
pharmaceuticals that Tijuana had to offer, what they were doing defied all the
strength and conditioning laws I had learned in books and magazines.
2014 Chad Waterbury
Thats when I had an epiphany: it was time to increase the frequency that I was
training my clients. I knew it would be tough to convince some of them to train
more often due to time and financial constraints, so I switched all my clients
over to full-body routines. This allowed me to stimulate all their major muscle
groups each time I worked with them.
The results, across the board, were favorable since they all got bigger faster than
before. But the Alexis brothers had planted a powerful seed in my brain. I was
determined to figure out how frequently someone with average genetics could
train a muscle group, and how that would affect his or her muscle growth.
So in 2001 I devised all sorts of seemingly logical ways to train a muscle
more often. Fortunately, I had some skinny hard-gainers as clients and those
guys would do anything I said, at anytime, to trigger faster muscle growth.
Sometimes a certain approach would work, and other times it did little to
nothing.
After about a year of experimenting with HFT, I started to feel like I was
spinning my wheels since I didnt have any definitive parameters on how to
approach different muscle groups. The approach that worked for the biceps
usually didnt work for the quadriceps. Or what worked for the pectorals often
didnt work for the glutes.
Around this time I started graduate school at the University of Arizona. It was
during my first semester when one of my neurophysiology professors made the
statement that changed everything for me: Science is the act of observing the
world around you.
That was my Aha! moment. Thanks to that statement, I finally figured out a
logical way to approach the problem of stubborn muscle growth: I would think
about athletes.
A sport is about performance - it doesnt matter how big any specific muscle
group is in pursuit of that performance. I doubt any person took up ballet to
build bigger calves, yet they all have impressive development in spite of their
malnourished nutritional program.
2014 Chad Waterbury
Indeed, many athletes build proportionally large muscles from the demands of
their sport, and thats the key principle that changed everything for me.
Lets say I wanted to figure out a way to get my clients biceps to grow faster.
One logical approach would be to interview professional bodybuilders that have
huge guns and ask them what they did. But there are two primary problems with
that line of thinking.
First, professional bodybuilders obviously have an easier time building muscle
than you or I do, and thats why theyre pro bodybuilders. In most cases, if you
were to look at the bodybuilder with the largest biceps, that size came from his
parents.
Dont get me wrong: bodybuilders are extremely hard workers and I have the
utmost respect for their dedication. But the fact is this: in almost all cases a
professional bodybuilder with huge calves, biceps or whatever else probably
didnt do anything special to get them that way.
There are exceptions, of course, since Arnold Schwarzenegger turned his
relatively puny calves into one of his best body parts. But he did it by training
more frequently.
Second, many pro bodybuilders have been candid regarding how they train.
Some of the most muscular guys of all time, such as Dorian Yates, trained his
muscles once or twice a week for just a few high-intensity sets to failure. I
experimented with that approach for years with myself and my clients. It didnt
work. And Ill bet it didnt work for you either.
So this is where athletes come in.
My approach for overcoming slow muscle growth doesnt stem from
experimenting with endless training parameters for months on end. That strategy
takes too long and it doesnt guarantee success.
Instead, I look at the athletes that have proportionally large muscle groups, and
then I try to figure out what theyre doing that the rest of us arent doing.
2014 Chad Waterbury
That seems most logical to me.

Now this is where things can get tricky. Ill use cyclists as my first example.
Cyclists have impressively muscular thighs, we all know that. So if a guy with
chicken legs comes to me and wants to build bigger quads, Ill think about the
athletes that have proportionally large quadriceps. Of course, cyclists come to
mind.
However, most competitive cyclists pedal for 15 or more hours per week. I cant
tell my clients to start riding a bike for that much time. Its too impractical. But
the relationship between cycling and big thighs tells me that the quadriceps will
grow with high-rep sets.
Now, lets say a dude with puny biceps wants to build them as fast as possible
and hell do anything I say, regardless of how long it takes. If I use the cyclists
approach - train the muscle group for 15 hours per week - Ill have him join a
rowing team. But rowers dont have proportionally large biceps.
Hyperbole aside, you get my point: more work doesnt always work.
Which athletes have the best biceps on the planet? The Olympic gymnasts who
do the rings event. Every single one of them has exceptional biceps. They got
them by performing brief, intense isometric holds from the rings on a frequent
basis.
In essence, this is what led to my early failures with frequent training. What
worked for one muscle group wouldnt necessarily work for another. I certainly
wish I could outline one set of parameters that will build any muscle group, but
I cant.
Thats why in the targeted HFT2 plans I explain why my parameters for
building each muscle group are designed a certain way. I took what I observed
from athletes that have proportionally large muscle groups and arranged the
parameters in a way thats as simple and realistic as possible for anyone with
limited time and equipment.
2014 Chad Waterbury
NO-FAIL MUSCLE GROWTH

Training more frequently is as close to a no-fail approach to muscle growth as
youll find. Its pretty tough to screw it up, unless you try to deadlift or squat
heavy every day. We all know how jacked guys get in prison by knocking off
daily pull-ups and push-ups, and Im fairly certain most of them dont have a
CSCS from the NSCA. And they definitely dont have steroids.
The mechanisms that stimulate protein synthesis for muscle growth, and all
the physiology involved, are still a mystery. Resistance training is obviously
a trigger for hypertrophy, so it makes perfect, irrefutable sense that training
more frequently can lead to faster muscle gains. And Im not alone with that
sentiment.
Bret Contreras (aka, The Glute Guy) is probably the fastest rising star Ive seen
in my career - and for good reason. Hes a guy with an endless drive to learn
the science and practice of strength training, and like many, he failed to initially
appreciate the power of high frequency training:

The biggest mistake I made early on in my training career is training too

infrequently. Frequent, full-body workouts have dramatically expedited my
strength gains and progress in the gym.
Ben Bruno, recently awarded Most Innovative Trainer by Mens Health

magazine, has a Hollywood client list that would make most personal trainers
commit a serious felony to get. Celebrities and pro athletes demand super fast
results or theyll go elsewhere. So its not surprising that high frequency training
is Bens primary attack:

When clients come to me with physique and strength goals, a higher

frequency training plan is my go-to strategy to get them the results theyre
looking for in the shortest time possible.
Pavel Tsatsouline, chairman of StrongFirst.com, is a strength-building savant

and one of the smartest guys I know when it comes training. Ive been fortunate
2014 Chad Waterbury
to have many insightful discussions with him over the years. This is what Pavel
had to say about high frequency training:

The main reason it is beneficial to train more frequently is because you

can perform a higher volume of quality work.
And here is why volume matters.
First, there is a correlation between the training volume and muscle

hypertrophy (Roman, 1986). We could speculate why - or just accept it as
an established fact and move on.
And it is a lot easier - and safer - to 40 reps of the same exercise in the
morning session and 60 in the evening than 100 at once. In addition,
having recovered, you will be able to train at a higher intensity as it takes
longer to clear the by-products of muscle metabolism than most athletes
realize.
Second, every time you repeat a perfect lift you make yourself stronger
through motor learning and neurological mechanisms. The skill practice
aspect is obvious to most, but skill goes beyond inter-muscular
coordination. You are literally making the muscles more responsive to
command by greasing the groove (synaptic faciliation and myelination).
And I definitely cant pass up this opportunity to mention the greatest

bodybuilder of all-time, Arnold Schwarzenegger. His calf development was so
poor in his early training days that he stood in water to get photographed, less
the world see his girly man calves. So he upped the frequency he trained them
and the rest is bodybuilding history: his calves ended up being one of his most
impressive body parts.
Arnolds insights for muscle development still stand as some of the most
valuable wisdom that exists. Sure, he has incredible genetics, but steroid use
in his days were a fraction of what bodybuilders use today. So that makes
his approach to hypertrophy even more valuable, because it was tougher for
bodybuilders to build massive amounts of muscle back then.
2014 Chad Waterbury
However, the most intriguing aspect of Arnolds training book, Encyclopedia of

Modern Bodybuilding, was something I didnt catch when I wrote the original
HFT. This is Arnolds quote from the section Im referring to:

...my left arm used to be slightly smaller than my right arm. I noticed that
whenever I was asked to show my biceps, I would automatically flex my
right arm. So I consciously made an effort to flex my left arm as much or
more than my right, to work on that weak point instead of trying to ignore
it, and eventually I was able to make my left biceps the equal of my right.
Think about that: Arnold equalled his biceps size by merely flexing his smaller
arm more often. Now, I dont want to put too much emphasis on that point
because its possible that he might have done extra work for his left biceps in
the gym as well. But he didnt mention it.
The reason I didnt catch that subtle point when I wrote the original HFT is
because I hadnt worked with EMG very much. However, last fall I spent
five months under the tutelage of Chris Powers, Ph.D., at his Movement
Performance Institute in Los Angeles where he hooked me up to his EMG
electrodes and let me perform all sorts of crazy moves and exercises.
I was shocked at how much motor unit recruitment I could achieve by simply
squeezing a muscle without any weight in hand. Oftentimes it was just as high
as when I performed a maximal contraction with heavy weights or a strong
resistance band.
And this brings me to an essential point about HFT2: its not necessary to add
more training hours to your current program in order to reap the benefits of high
frequency training. You dont need to go the gym more often and overly stress
your joints by adding sets of heavy barbell exercises.
The extra workouts you need to trigger growth can sometimes be as simple as
performing an isometric exercise using nothing by your body weight.
HFT2 consists of three different types of contractions, or sets, to stimulate
hypertrophy. Ill go over each and explain my logic.
2014 Chad Waterbury
MASTER THE 3-WAY ATTACK

When I advertise HFT2 I use the slogan, BUILD 2WICE THE MUSCLE.
Besides the obvious play on the 2 part of the phrase to coincide with HFT2,
that statement is legit.
The way youll perform each set will differ from one workout to the next in the
HFT2 plans. In the original HFT, all reps where performed in a normal fashion:
through a full range of motion. However, in this updated system I use three
different approaches:
5-1 Iso-Squeeze Countdown
The neuroscience research shows that 10 seconds is basically the longest you
can continuously recruit the largest motor units due to their limited energy
supply. Thats why all sets in the original HFT were kept within that time.
Nevertheless, some muscle groups will grow faster if the sets are even longer.
Im referring specifically here to the: calves, quadriceps, pectorals and deltoids.
The simplest solution is to prescribe more reps per set for those muscle groups.
But theres a problem: its difficult to recruit the largest motor units (the ones
with the greatest growth potential) at the beginning of a set with a load thats
light enough to lift 20 times. And this is where isometrics come in.
An intense isometric contraction (squeeze, as I call it) can generate the highest
level of muscle tension, and thats why scientists usually test your max strength
isometrically in a lab. This high-tension squeeze is one of the best ways to
immediately recruit the largest motor units and increase the neural drive
between your brain and muscle.
When I worked with Chris Powers, Ph.D, last fall at his performance institute
he explained his research on glute activation. In essence, he found that firing the
glutes isometrically increased the neural connection between the brain and the
muscle better than normal full range-of-motion contractions do.
So last fall I started implementing isometric contractions into my clients high
2014 Chad Waterbury
frequency programs. My logic was simple: people that have a tough time adding
mass to a specific muscle group probably also have a difficult time squeezing
it to the highest level of tension. Therefore, I postulated that the iso-squeeze
contraction would not only recruit the largest motor units, but it would also help
my clients develop the descending neural drive to that muscle, thus making it
easier for them to recruit more motor units in their full range-of-motion sets.
I was right. Within a few weeks of implementing the iso-squeezes in my clients
training programs, they all experienced new muscle growth. A handful of clients
literally doubled their gains compared to the original HFT protocol - hence my
HFT2 slogan.
If youve experimented with isometrics in the past, you probably did what most
guys do: hold the last rep of a set for as long as possible. But thats the least
effective time to do an isometric because the largest motor units have already
fatigued and dropped out from the reps that preceded it. You need to hit those
motor units hard, right from the start when they can actually jump into play.
Thats why each 5-1 iso-squeeze set goes like this (Ill use the push-up as an
example, and youll start in the top position with the arms straight):
Attempt to pull hands together (squeeze) for 5 seconds followed by 5 reps
Rest 10 seconds
Attempt to pull hands together for 4 seconds followed by 4 reps
Rest 10 seconds
Rest 10 seconds
Rest 10 seconds
Attempt to pull hands together for 1 second followed by 1 rep
Why not perform the iso-squeeze for 10 seconds first since the largest motor
units can fire for that long? Because it creates too much fatigue. I experimented
with that approach and it turned out to be a lesson in futility.
Yes, you need to recruit the largest motor units at the beginning of the set, but I
dont want to make them drop out. Thats why the first squeeze is half as long
as the biggest motor units are capable of firing. Youve got to leave some gas
2014 Chad Waterbury
in the tank for the countdown that follows. The point of the 5-1 iso-squeeze
countdown is to increase the duration of the set for the muscle groups that
respond best to longer times under tension. If you started out the set with a
maximal 10-second squeeze youd be so fatigued that you couldnt follow it up
with any regular reps or squeezes.
The best part of the 5-1 iso-squeeze is also the reason why it became many of
my clients favorite HFT approach: you often only need one or two sets.
The goal is to stimulate a muscle more often; its not about annihilating it. If you
perform the 5-1 iso-squeeze with plenty of effort youve created the stimulus
to trigger new muscle growth. However, the 5-1 approach doesnt work equally
well for all muscle groups (sometimes 3-1 without 10-second rest periods is
better), and that brings me to the second way youll perform sets in HFT2...
Iso-Squeeze
Ill admit that I missed the boat on isometrics since theyve turned out to be one
of the most beneficial ways to train more frequently. First, theyre less stressful
to the joints than full range reps. Second, you dont need many sets to trigger
growth since you can generate significant levels of muscle tension.
Why not just call it an isometric instead of an iso-squeeze? Because the mental
effort to not only hold the static contraction but also squeeze the muscle will
develop much higher levels of tension. Again, I experienced this many times in
the fall when I worked with the latest EMG devices.
I call it an iso-squeeze to remind you that just holding static isnt enough - you
must squeeze the muscle to its highest possible tension. Bodybuilders have
extolled the virtues of the squeeze for eons, and they were right to do so.
Full Range of Motion
Full ROM reps, of course, will be part of this system. Do each rep with a quick
tempo, squeeze the peak contraction, lower under control and youre good to go.
The instructions will cover any variation on that general theme.
2014 Chad Waterbury
RULES OF HFT2
The most effective way to trigger muscle growth, across the entire body or
within stubborn body parts, is high frequency training. However, there are three
essential rules that must be followed in order to reap the best gains from this
system.
Rule #1: Always use perfect form
The lifting form I often see in gyms around the country or Internet can be
appalling. Since more people than ever are lifting weights these days, its no
surprise that corrective exercises have become so popular and in-demand:
people need them.
However, the best corrective exercise is to just train with better form. Ive lost
count how many new clients have told me they couldnt perform a deadlift or
lunge without pain. When I adjust their technique and cue them correctly, nine
times out of ten the pain immediately goes away.
Since youll be training various movements more often, its absolutely essential
that you do every exercise with perfect form. The videos in this program will
guide you, so pay close attention and mimic the form exactly as you see it.
Move as slowly as you need to move in order to keep your form in check.
Rule #2: Take care of your soft tissue/joints
Most of us have soft tissue or joint limitations and we dont even realize it
because the dysfunction hasnt reached a tipping point where it tells the brain
theres a problem. If theres no pain signal coming from the brain to a specific
area of the body, we assume everything is fine. But sometimes its not.
Once you start challenging a joint by performing a movement more frequently
you might feel excess pain or strain in a certain joint after a week or two. Ill
give you full disclosure: frequent training will not correct dysfunction, it will
only bring it to your attention - thats why perfect form is mandatory!
2014 Chad Waterbury
I put a greater emphasis on soft tissue work and neural resets than there was
in the original HFT. Find time to do the drills (there arent many), especially
within the first few weeks of embarking upon any of the HFT2 plans. Treat
yourself to an extra massage or two in the early weeks of this program.
The good news is that once you build up your tolerance to frequent training
youll virtually never be sore and the joints will have adapted to the demand
- assuming you did each exercise with precision form. A few years ago I was
doing over 100 pull-ups each day for months straight and I was never sore.
But I spent sufficient time building up my tolerance to that volume, and that
brings me to the third rule of HFT2...
Rule #3: Start with less than you think you need
Heres something Ive learned over the years: when it comes to exercise, people
overestimate their ability to adapt in the short-term and underestimate it in the
long-term. One of the biggest problems people have with frequent training is
they try to do too much too soon.
If you were pasty white and wanted to get a tan as fast as possible you wouldnt
lie in the Phoenix sun for five hours. Yet thats how motivated hard-gainers
often approach exercise.
The human body prefers short, frequent stimuli whether youre getting a tan
or practicing the guitar. Your body is an extremely malleable machine that
can adapt to any demand thats placed on it - provided that stimulus doesnt
overwhelm its capacity.
Ill cover all the guidelines that Ive learned over the last 14 years to help you
succeed with frequent training. But it would be reckless and egotistical if I
said that my initial training parameters are ideal for everyone. If the training
parameters that follow are too much for you to handle at first, reduce the volume
or intensity as low as necessary and work up to my initial guidelines.
Youll never regret starting off with less than you think you need!
2014 Chad Waterbury
Video Tutorial Viewing Instructions

This system takes advantage of todays technology by allowing you to watch
instructional videos that are hyperlinked within this PDF. To watch any of the
videos just click on the image and turn the sound all the way up.
You will be directed to a private YouTube link on my page where the video has
been uploaded. When you click on any video for the first time its likely youll
receive a pop-up window with a Security Warning that looks like this:
Simply check the Remember my action for this site box and then press
Allow. This will allow you to watch the videos without the security warning
each time.
2014 Chad Waterbury
To recap, each image in this system is hyperlinked to a private YouTube account

page. For example, the first tutorial assesses T-spine and shoulder mobility. If
you click on the image shown below (dont click yet), youll be redirected to
YouTube where the video sits in a private account.
Just click play and youll see me and my clients in action!
2014 Chad Waterbury
PART II:
TARGETED TRAINING
2014 Chad Waterbury
HFT2: OVERVIEW
How to Make TT Work For You

The structure of the Targeted Training plans for any body part is straightforward.
You will target that muscle group six times per week with a morning and
evening mini-workout three days per week, evenly spaced (e.g., M/W/F or Tue/
Thur/Sat). If you work the graveyard shift, or have an odd daily schedule, just
make sure the two workouts are at least six hours apart and youll be fine.
The Targeted Training workouts take only 5-10 minutes, and virtually none of
them require equipment beyond what you probably already have. I definitely
took a minimalist approach with this section because it works best that way.
How long should you follow a Targeted Training plan? Thats up to you. Stick
with it for as long as it takes to get the level of development youre after. Some
people will reach their goal in a month, while others will need 10 weeks. The
workouts are so brief that it wont be a burden to keep them in your weekly
routine.
I made HFT2 as simple as possible. No complex progression plans or trying
to figure out how many reps youre supposed to do on any given day. The
parameters dont change. What changes is the way you do the exercises: make
them more difficult by adding load, shifting your body weight or squeezing the
peak contraction longer.
In the original HFT I got quite a few emails from guys that felt the inverted row
variations werent challenging enough. The solution was simple: hold the peak
contraction (chest close to rings/bar) phase for more time. I dont know many
guys that can do 10 inverted rows using only their body weight if they squeeze
the peak contraction of each rep maximally for five full seconds.
Video Instruction
Probably the biggest selling point of HFT2, besides the all-new training
parameters, boils down to the instructional videos. These videos are important
2014 Chad Waterbury
HFT2: OVERVIEW
to watch and review because they contain all the essential information you need
to know. You might also notice that Im a guy who doesnt give a million cues. I
learned about the minimalist approach to cueing from working next to Dr. Craig
Liebenson over the last few years. Over-cueing can be almost as worthless as
saying nothing at all. So watch and study the videos carefully.
Most often, as long as you move slowly at first, and concentrate on the muscles
youre targeting while maintaining a neutral spine, youll be in good shape.
Assessments and Corrective Exercises
I know none of us wake up excited to do foam rolling or joint circles, but
sometimes its necessary. Ive limited the soft tissue and mobility work to an
absolute minimum. If its mentioned in a section, it must be performed at least
once each day while youre targeting that body part.
Its worth mentioning here that the people who didnt do well with the original
HFT were also the ones that didnt take care of their soft tissue and joints. Thats
why I made it a point to have an instructional videos of the bare minimum
youll need.
There was no guesswork with the exercises I chose for this section. Theyve all
been battle-tested with my clients. Most importantly, these exercises follow the
rule of any HFT plan: it must stress the muscle more than the joint(s) it crosses.
If youre currently following another training program and want to add in the
Targeted Training, just choose which body part you want to build and add the
plan into your current training program. Remove all other isolation training for
that body part from your current program.
Finally, try to slowly increase your training loads over time because its the most
effective progression. When you start one of these programs, use training loads
that are lighter than you think you can handle. You dont want to train too heavy
since youll be working those joints more often. Always start with less than you
think you need and keep the intensity of each set low at first.
2014 Chad Waterbury
HFT2: UPPER-BODY ASSESSMENT | Shoulder/T-Spine Mobility
Before you tackle any of the HFT2 plans for the upper body, its essential
that you first do a quick check to ensure that your shoulders and T-spine
are functioning as they should.
Shoulder/T-Spine Assessment
Passing the Shoulder/T-Spine Assessement is the absolute

bare minimum for determining optimal shoulder mechanics.
If you start on a Targeted plan without passing the test, its
likely that youll run into problems, regardless of the muscle
group youre targeting.
If you didnt clear the assessment, perform the following

DNS High Bear drill and retest. If that still doesnt giving you
a passing grade, perform the drill 3-4 times per day until you
can pass. Then, start on one of the HFT2 Targeted Training
plans.
click image for video page
2014 Chad Waterbury
HFT2: SHOULDER/T-SPINE CORRECTIVE | DNS High Bear
DNS High Bear
The High Bear popularized by the Prague School of

Rehabilitation that created the Dynamic Neuromuscular
Stabilization (DNS) system is a terrific exercise to reset the
shoulders and thoracic spine (T-spine). I was so impressed
by the DNS techniques that I became certified in them last
year.
This drill should not be overlooked because it can have

positive, far-reaching effects from your neck to your lower
back.
Parameters: hold the High Bear position outlined in the

video for at least one minute each day. If you didnt pass
the Shoulder/T-spine Assessment, do this drill 3-4 times per
day until you can pass.
2014 Chad Waterbury
HFT2: PECS SOFT TISSUE WORK | Pec Minor Ball Roll
SOFT TISSUE WORK

The pec minor and anterior shoulder often hold excess tension
and this can cause restrictions that will hinder your optimal shoulder
mechanics. This soft tissue drill will help free up your most
restricted spots.
Pec Minor Ball Roll
Parameters: one minute on each pec, at least once a day.
2014 Chad Waterbury
HFT2: SHOULDER NEURAL RESET | Sphinx with Reach
SHOULDER NEURAL RESET

Dr. Mark Cheng is one of the smartest guys I know when it comes
to correcting dysfunction. I learned about this neural reset from the
sphinx position after I tweaked my shoulder. Its an outstanding
exercise that should be part of your daily plan.
Sphinx with Reach

Parameters: perform the entire sequence shown in the video at

least once a day.
2014 Chad Waterbury
HFT2: BICEPS | Inverted Row

Which athletes have the best biceps? Gymnasts who do the rings.
Theres no other athlete thats even close.
How did they do it? With brief, intense contractions, often isometrically.
If high reps grew the biceps, collegiate rowers would have the biggest
guns on the planet. You must train all hand positions (overhand,
underhand, and hammer grip) to get them to grow.
PLAN OF ATTACK

Inverted Row (Rings or Bar) Iso-Squeeze Countdown

Parameters for each session: 2 sets of the 3-1 Iso-Squeeze

Countdown (ISC) twice in a day. Rest 2 minutes between sets.
How to make it harder: elevate your heels on a box or bench.
How to make it easier: place the bar or rings higher.
2014 Chad Waterbury
HFT2: BICEPS | Floor Maltese
Floor Maltese
Parameters for each session: 3 sets of a 5-second Iso-Squeeze

(IS) twice in a day. Rest 2 minutes between sets.

How to make it harder: shift further forward or elevate feet.

How to make it easier: limit range of motion.
(Note: this is an advanced exercise that may not be right for you. If
so, substitute the One-Arm Hang guidelines shown on next page.)
2014 Chad Waterbury
HFT2: BICEPS | One-Arm Hang
One-Arm Hang (alternative to Floor Maltese)



twice in a day. Rest 2 minutes between sets (no rest between

arms).

How to make it harder: hang from a lower position.

How to make it easier: hang from a higher position.
2014 Chad Waterbury
HFT2: BICEPS | Pull-up with Narrow Hammer Grip
Pull-up with Narrow Hammer Grip (Rings or Bar)


Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3

minutes between sets.

How to make it harder: use Fat Gripz first, later you can add weight

to a chin/dip belt.

How to make it easier: place a chair in front of you, bend your

knees and rest the feet on it to lighten your load.
Get Fat Gripz by clicking here
Get rings by clicking here
2014 Chad Waterbury
HFT2: BICEPS | Training Log

The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
Floor Maltese or One-Arm Hang (a.m.)
Floor Maltese or One-Arm Hang (p.m.)
Pull-up Narrow Hammer Grip (a.m.)
Pull-up Narrow Hammer Grip (p.m.)
SETS
2
2
3 or 2
3 or 2
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5s IS or 10s IS
5s IS or 10s IS
5
5
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
SETS
2
2
3/2
3/2
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5s IS or 10s IS
5s IS or 10s IS
5
5
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
SETS
2
2
3/2
3/2
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5s IS or 10s IS
5s IS or 10s IS
5
5
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
Notes:
EXERCISE
Inverted Row (a.m.)
Inverted Row (p.m.)
Notes:
2014 Chad Waterbury
HFT2: DELTOIDS | Lateral Raise ISC
Which athletes have the best deltoids? Boxers and gymnasts.

How did they do it? Through a combination of long-duration, high-rep
work (punches) and intense isometric holds (rings).
PLAN OF ATTACK

Lateral Raise 5-1 Iso-Squeeze Countdown


Countdown (ISC) without 10-second rest intervals twice in a day
Rest 2 minutes between sets.
How to make it harder: more load.
How to make it easier: less load.
2014 Chad Waterbury
HFT2: DELTOIDS | Crucifix
Crucifix


twice a in day. Rest 1 minute between sets.

How to make it harder: more load, or double the hold duration to 20

seconds, keeping everything else the same.

2014 Chad Waterbury
HFT2: DELTOIDS | Lateral 100

Lateral 100

Parameters for each session: one set of 100 reps twice in a day.

Rest when you need it at first, but work up to 100 straight reps.

How to make it harder: more load.

2014 Chad Waterbury
HFT2: DELTOIDS | Training Log
EXERCISE
Lateral Raise (a.m.)
Lateral Raise (p.m.)
Crucifix (a.m.)
Crucifix (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
5-1 ISC
5-1 ISC
10s IS
10s IS
100
100
LOAD
REST
2 min.
2 min.
1 min.
1 min.
-
EXERCISE
Crucifix (a.m.)
Crucifix (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
5-1 ISC
5-1 ISC
10s IS
10s IS
100
100
LOAD
REST
2 min.
2 min.
1 min.
1 min.
-
EXERCISE
Crucifix (a.m.)
Crucifix (p.m.)
Lateral 100 (a.m.)
Lateral 100 (p.m.)
SETS
2
2
3
3
1
1
REPS/TIME
5-1 ISC
5-1 ISC
10s IS
10s IS
100
100
LOAD
REST
2 min.
2 min.
1 min.
1 min.
-
Notes:
Notes:
Notes:
2014 Chad Waterbury
HFT2: TRICEPS | One-Arm Push-Up
Which athletes have the best triceps? Powerlifters and gymnasts that do
the pommel horse.
How did they do it? Through a combination of high-tension strength
training and intense, isometric holds.
PLAN OF ATTACK

One-Arm Push-Up
Parameters for each session: 3 sets of 5 reps twice in a day.

Rest 2 minutes between sets (no rest between arms).
How to make it harder: feet closer together or elevated.
How to make it easier: push from a higher position.
2014 Chad Waterbury
HFT2: TRICEPS | Judo Push-Up
Judo Push-Up


Countdown (ISC) twice in a day. Rest 3 minutes between sets.

How to make it harder: move hands closer together, or start with

higher reps (4s squeeze and 4 reps).

How to make it easier: move hands further apart.
Heres how the 3-1 ISC works for this or any exercise:
Start with one rep that squeezes into the peak contraction, hold for 3s
Then do 3 reps and squeeze peak contraction of rep 3 for 2s
Next do two reps and squeeze peak contraction of rep 2 for 1s
Finish with one hard rep
2014 Chad Waterbury
HFT2: TRICEPS | Headstand Push-Up
Headstand Push-Up



How to make it harder: move hands closer together or perform from

parallettes.

How to make it easier: move hands further apart or decrease range

of motion.
(Note: if you dont feel comfortable kicking your legs up, refer to
the Headstand Walk-Up technique on the next page.)
2014 Chad Waterbury
HFT2: TRICEPS | Headstand Walk-Up

Headstand Push-Up Walk-Up
This exercise follows the same parameters as the Headstand PushUp on the page before, but it gives you a simpler way to get into
position. Just walk your feet up as high as your strength allows and
increase the height of your feet it over time.



How to make it harder: move hands closer together.

How to make it easier: move hands further apart or decrease range

of motion.
If neither the headstand push-up variations work for you, this is the
day when you can perform a traditional triceps strength exercise
such as a lying triceps extension with dumbbells. 3x5, twice in a
day.
2014 Chad Waterbury
HFT2: TRICEPS | Training Log

Notes:
Notes:
Notes:
EXERCISE
One-Arm Push-Up (a.m.)
One-Arm Push-Up (p.m.)
Judo Push-Up (a.m.)
Judo Push-Up (p.m.)
Headstand Push-Up (a.m.)
Headstand Push-Up (p.m.)
SETS
3
3
2
2
3
3
REPS/TIME
5
5
3-1 ISC
3-1 ISC
5
5
LOAD
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
EXERCISE
Judo Push-Up (a.m.)
Judo Push-Up (p.m.)
SETS
3
3
2
2
3
3
REPS/TIME
5
5
3-1 ISC
3-1 ISC
5
5
LOAD
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
EXERCISE
Judo Push-Up (a.m.)
Judo Push-Up (p.m.)
SETS
3
3
2
2
3
3
REPS/TIME
5
5
3-1 ISC
3-1 ISC
5
5
LOAD
REST
2 min.
2 min.
3 min.
3 min.
2 min.
2 min.
2014 Chad Waterbury
HFT2: PECTORALS | Push-Up ISC

Which athletes have the biggest pecs? Besides gymnasts that do the
rings, thats a tough question to answer. However, the pecs respond well
to long-duration sets, much like the quadriceps.
How did they do it? It appears a combination of long-duration sets and
brief, high-intensity contractions results in the fastest muscle growth. Its
important to stress the pectorals without adding excessive strain to the
shoulder joints.
PLAN OF ATTACK

Push-up 5-1 Iso-Squeeze Countdown
Parameters for each session: one set of the 5-1 Iso-Squeeze

Countdown twice in a day.
How to make it harder: elevate your feet on a bench or Swiss Ball.
How to make it easier: perform with knees resting on the ground.
2014 Chad Waterbury
HFT2: PECTORALS | Dip
Dip

How to make it harder: add weight to a chin/dip belt or hold a

dumbbell between your feet.
How to make it easier: shorten the range of motion.
(Note: if you cant do a dip, choose one of the push-up variations on

the next page and follow the same set/rep guidelines as the dip.)
2014 Chad Waterbury
HFT2: PECTORALS | Push-Up Variations
Push-Up Variations

How to make it harder: elevate feet on a bench or Swiss Ball.
How to make it easier: shorten the range of motion or rest knees on

the ground.
2014 Chad Waterbury
HFT2: PECTORALS | Push-Up IS
Push-Up Iso-Squeeze (no video)
How to do it: from the position shown above, attempt to pull your
hands together as intensely as possible.
Parameters for each session: 3 sets of a 10-second squeeze twice

in a day. Rest 1 minute between sets.
How to make it harder: elevate feet on a bench or Swiss Ball.
How to make it easier: place knees on the ground.
2014 Chad Waterbury
HFT2: PECTORALS | Training Log

EXERCISE
Push-Up ISC (a.m.)
Push-Up ISC (p.m.)
Dip or Slide Push-up (a.m.)
Dip or Slide Push-Up (p.m.)
Push-Up IS (a.m.)
Push-Up IS (p.m.)
SETS
1
1
3
3
3
3
REPS/TIME
5-1 ISC
5-1 ISC
5
5
10s IS
10s IS
LOAD
REST
2 min.
2 min.
1 min.
1 min.
EXERCISE
Push-Up ISC (a.m.)
Push-Up ISC (p.m.)
Push-Up IS (a.m.)
Push-Up IS (p.m.)
SETS
1
1
3
3
3
3
REPS/TIME
5-1 ISC
5-1 ISC
5
5
10s IS
10s IS
LOAD
REST
2 min.
2 min.
1 min.
1 min.
EXERCISE
Push-Up ISC (a.m.)
Push-Up ISC (p.m.)
Push-Up IS (a.m.)
Push-Up IS (p.m.)
SETS
1
1
3
3
3
3
REPS/TIME
5-1 ISC
5-1 ISC
5
5
10s IS
10s IS
LOAD
REST
2 min.
2 min.
1 min.
1 min.
Notes:
Notes:
Notes:
2014 Chad Waterbury
HFT2: LATS | Slide-Out or Fall-Out
Which athletes have the biggest lats? Gymnasts that do the rings earn
the top spot (as they usually do on this list). Swimmers have exceptional
development but their approach is impractical, unless you feel like
swimming for 4 hours every day.
How did they do it? Rings gymnasts combine brief, intense contractions
from the pull-up, along with isometric holds on the rings.
PLAN OF ATTACK

Slide-Out or Fall-Out
The Slide-Out is performed with sliders, but you could also use an
ab-wheel. If you prefer, do the version from low rings (Fall-Out
thats shown after the Slide-Out).
The parameters are the same whether you choose the Slide-Out or
the Fall-Out from rings. Youll do the 3-1 Iso-Squeeze Countdown
(ISC) and Iso-Squeeze (IS) methods each week as outlined below:
Slide-Out/Fall-Out 3-1 Iso-Squeeze Countdown (ISC)

Hold end-range for 3 seconds (squeeze lats), then do 3 reps
Rest 10 seconds
Hold end-range for 2 seconds, followed by 2 reps
Rest 10 seconds
Hold end-range for 1 seconds, then do 1 rep
Rest 2 minutes and repeat once more
Slide-Out/Fall-Out Iso-Squeeze (IS)
Hold the end-range for 5 seconds for 3 sets
Rest 1 minute between sets
2014 Chad Waterbury
HFT2: LATS | Slide-Out

Slide-Out

Countdown (ISC) twice in a day. Rest 2 minute between sets.
How to make it harder: increase range of motion, or straighten the

legs so the knees are off the ground and youre on the toes.
How to make it easier: shorten range of motion.
2014 Chad Waterbury
HFT2: LATS | Fall-Out from Rings
Fall-Out from Rings

Countdown (ISC) twice in a day. Rest 2 minute between sets.
How to make it harder: increase range of motion, or straighten the

legs so the knees are off the ground and youre on the toes as
shown in the video above.
2014 Chad Waterbury
HFT2: LATS | Wide-Grip Hammer Pull-up
Wide-Grip Hammer Pull-up

minute between sets.
How to make it harder: add weight to a chin/dip belt, wear a

weighted vest, or hold a dumbbell between your feet.
How to make it easier: place a chair in front of you, bend the knees
and rest your feet on the chair to reduce your load.
2014 Chad Waterbury
HFT2: LATS | Training Log

Notes:
Notes:
EXERCISE
Slide-Out or Fall-Out (a.m.)
Slide-Out or Fall-Out (p.m.)
Wide-Grip Pull-up (a.m.)
Wide-Grip Pull-Up (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5
5
5s IS
5s IS
LOAD
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
EXERCISE
SETS
3
3
3
3
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5
5
5s IS
5s IS
LOAD
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
EXERCISE
SETS
3
3
3
3
3
3
REPS/TIME
3-1 ISC
3-1 ISC
5
5
5s IS
5s IS
LOAD
REST
2 min.
2 min.
3 min.
3 min.
1 min.
1 min.
Notes:
2014 Chad Waterbury
HFT2: GLUTES | Hip Hinge Squeeze

Which athletes have the best glutes? Sprinters and powerlifters.
How did they do it? Frequent bouts of intense muscle activity that recruit
the high-thresold (largest) motor units. If high-rep training built the glutes,
joggers would all have great development. The glutes thrive on frequent
training because they can take a lot of abuse.
PLAN OF ATTACK

Hip Hinge IsSqueeze


(IS) twice in a day. Rest 1 minute between sets.

How to make it harder: double or triple the bands.

How to make it easier: use a lighter band.
2014 Chad Waterbury
HFT2: GLUTES | Hip Thrust

Hip Thrust


Countdown (ISC) twice in a day. Rest 90 seconds between sets.


Hip Thrust 5-1 Iso-Squeeze Countdown (ISC)

Hold peak contraction (hips high) for 5 seconds, then do 5 reps
Rest 10 seconds
Hold peak contraction for 4 seconds, then do 4 reps
Rest 10 seconds
Rest 10 seconds
Rest 10 seconds
Hold peak contraction for 1 second, and finish with 1 hard rep
Rest 1 minute and repeat for 4 rounds
2014 Chad Waterbury
HFT2: GLUTES | Monster Walk

Monster Walk

Parameters for each session: 1 set of the 10-2 Countdown twice in

a day.



Monster Walk 10-2 Countdown
Take 10 steps (5 with each leg) forward and back
Rest 10 seconds
Rest 10 seconds
Rest 10 seconds
Rest 10 seconds
Take 2 steps forward and back
2014 Chad Waterbury
HFT2: GLUTES | Training Log

Notes:
Notes:
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
5-1 ISC
5-1 ISC
10-2 C
10-2 C
LOAD
REST
1 min.
1 min.
90s
90s
-
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
5-1 ISC
5-1 ISC
10-2 C
10-2 C
LOAD
REST
1 min.
1 min.
90s
90s
-
EXERCISE
Hip Hinge (a.m.)
Hip Hinge (p.m.)
Hip Thrust (a.m.)
Hip Thrust (p.m.)
Monster Walk (a.m.)
Monster Walk (p.m.)
SETS
4
4
4
4
1
1
REPS/TIME
10s IS
10s IS
5-1 ISC
5-1 ISC
10-2 C
10-2 C
LOAD
REST
1 min.
1 min.
90s
90s
-
Notes:
2014 Chad Waterbury
HFT2: CALVES | Foot/Calf Soft Tissue Work

Which athletes have the best calves? Ballet dancers, sand volleyball
players, and soccer athletes.
How did they do it? Through a combination of frequent, intense stimuli
that challenges their balance. Landing from a jump or being up on the
toes for an extended time works well.
PLAN OF ATTACK

Foot/Calf Soft Tissue Work: Foot and Shin Roll
Ball foot roll: 1 minute on for each foot, at least once a day.
The calf and ankle take a ton of abuse each day, and frequent
training can exacerbate any dysfunction you might not be aware of.
Its essential to do these drills each day, as often as possible.
Anterior Calf Foam roll: 1 minute on each leg, at least once a day.
2014 Chad Waterbury
HFT2: CALVES | Ankle Mobility Drills
Ankle Mobility Drills: Inversion and Circles
Ankle Inversion: 10 slow reps, each foot, at least once a day.
Its essential to do these drills each day, as often as possible, if you

dont have the necessary range of motion.
Ankle circles: 10 slow reps, each direction, at least once a day.
2014 Chad Waterbury
HFT2: CALVES | Single-Leg Calf Raise

Single-Leg Calf Raise


Countdown (ISC) twice in a day. Rest 90 seconds between sets.

(no rest between right and left).

How to make it harder: use less balance support, or hold a weight
. How to make it easier: use more balance support.
Calf Raise 5-1 Iso-Squeeze Countdown (ISC)
Hold peak contraction (heel elevated) for 5 seconds, then do 5 reps
Rest 10 seconds
Rest 10 seconds
Rest 10 seconds
Rest 10 seconds
Hold peak contraction for 1 second, and finish with 1 hard rep
Rest 90 seconds and repeat for 2 rounds
2014 Chad Waterbury
HFT2: CALVES | Single-Leg Hop
Single-Leg Hop

Parameters for each session: 3 sets of 15 hops, twice in a day.

Rest 90 seconds between sets (no rest between left and right).

How to make it harder: jump higher, hold more weight.

How to make it easier: dont jump as high.
Many people shouldnt do a single-leg hop without shoes. Its best

to do this exercise with shoes unless youve spent a lot of time
training barefoot without pain.
2014 Chad Waterbury
HFT2: CALVES | DNS Calf Raise Squeeze
DNS Calf Raise Squeeze


(IS), twice in a day. Rest 1 minute between sets (no rest between

right and left).

How to make it harder: hold a weight in your hand.

How to make it easier: use additional upper body support.
2014 Chad Waterbury
HFT2: CALVES | Training Log

Notes:
Notes:
EXERCISE
Single-Leg Calf Raise (a.m.)
Single-Leg Calf Raise (p.m.)
Single-Leg Hop (a.m.)
Single-Leg Hop (p.m.)
DNS Calf Squeeze (a.m.)
DNS Calf Squeeze (p.m.)
SETS
2
2
3
3
4
4
REPS/TIME
5-1 ISC
5-1 ISC
15
15
10s IS
10s IS
LOAD
REST
90s
90s
90s
90s
1 min.
1 min.
EXERCISE
SETS
2
2
3
3
4
4
REPS/TIME
5-1 ISC
5-1 ISC
15
15
10s IS
10s IS
LOAD
REST
90s
90s
90s
90s
1 min.
1 min.
EXERCISE
SETS
2
2
3
3
4
4
REPS/TIME
5-1 ISC
5-1 ISC
15
15
10s IS
10s IS
LOAD
REST
90s
90s
90s
90s
1 min.
1 min.
Notes:
2014 Chad Waterbury
HFT2: QUADS | Soft Tissue Work

Which athletes have the best quadriceps? Speed skaters, downhill
skiiers, Olympic lifters and cyclists.
How did they do it? Either through long-duration contractions (cyclists) or
high-tension strength exercises (O-lifters). The quads will grow with very
high reps (long sets) or heavy loads but heavy training will wear you out.
PLAN OF ATTACK

Quads Soft Tissue Work: Quads/TFL Foam Roll
Parameters: 2-4 minutes per leg, at least once a day before

training.
This foam roll drill must be performed very slowly without holding
any tension in the quads. Work to the edge of the most sensitive
spots, then do the techniques in the video to release it.
2014 Chad Waterbury
HFT2: QUADS | Hip Neural Reset
Hip Neural Reset: Half-Kneeling
Parameters: 2 complete head rotations, each leg down, at least

once a day before training.
This drill is much more effective than it looks. Its crucial to make
sure your hip firing pattern is in sync to take stress of your knees
and low back. Go very slowly and sink heavy into the knee thats
down.
2014 Chad Waterbury
HFT2: QUADS | Goblet Squat
Goblet Squat with Band

Parameters for each session: 2 sets of 25 reps, twice in a day.

Rest 3 minutes between sets.

How to make it harder: use more load (you can hold a weight in

each hand, elbows tucked tight).

2014 Chad Waterbury
HFT2: QUADS | Reverse Lunge
Reverse Lunge

Parameters for each session: 2 sets of 15 reps, each leg, twice in a

day. Rest 2 minutes between sets (no rest between right and left).


each hand, elbows tucked tight).

If the reverse lunge causes knee pain, or if you just want an

alternative you can do the body weight single-leg squat thats
shown on the next page.
2014 Chad Waterbury
HFT2: QUADS | Single-Leg Squat
Single-Leg Squat

Parameters for each session: 2 sets of 15 reps, each leg, twice in a

day. Rest 2 minutes between sets (no rest between right and left).

How to make it harder: do it from the edge of a box so you can

squat lower.

How to make it easier: decrease range of motion.

If this exercise causes pain, you can do a step-up from the highest
possible box for the same parameters listed above.
2014 Chad Waterbury
HFT2: QUADS | Single-Leg Squat IS

Single-Leg Squat Iso-Squeeze (IS)


(IS) for each leg, twice in a day. Rest 2 minutes between sets (no

rest between right and left).

How to make it harder: increase the hold time.

How to make it easier: decrease depth of squat.

If this exercise causes pain you can follow the same parameters
listed above for the bottom portion of a reverse lunge (knee slightly
off the ground).
2014 Chad Waterbury
HFT2: QUADS | Training Log

EXERCISE
Goblet Squat (a.m.)
Goblet Squat (p.m.)
Reverse Lunge or Single-Leg Squat (a.m.)
Reverse Lunge or Single-Leg Squat (p.m.)
Single-Leg IS Squat (a.m.)
Single-Leg IS Squat (p.m.)
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
LOAD
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
EXERCISE
Goblet Squat (a.m.)
Goblet Squat (p.m.)
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
LOAD
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
EXERCISE
Goblet Squat (a.m.)
Goblet Squat (p.m.)
SETS
2
2
2
2
3
3
REPS/TIME
25
25
15
15
10s IS
10s IS
LOAD
REST
3 min.
3 min.
2 min.
2 min.
2 min.
2 min.
Notes:
Notes:
Notes:
2014 Chad Waterbury
HFT2: HAMSTRINGS | Single-Leg Deadlift
Which athletes have the best hamstrings? Sprinters and powerlifters.

How did they do it? The hamstrings are packed with large motor units
that grow when the stimulus is brief and intense, or heavy. Sprinters and
powerlifters hit those big muscle fibers each time they train.
PLAN OF ATTACK

Single-Leg Deadlift


Rest 2 minutes between sets (no rest between right and left).


each hand).


2014 Chad Waterbury
HFT2: HAMSTRINGS | Swing

Swing



How to make it harder: use more load.

To get the greatest growth stimulus from this exercise, its

necessary to use a kettlebell thats as heavy as you can handle.
Light swings wont make your hamstrings grow.
2014 Chad Waterbury
HFT2: HAMSTRINGS | Nordic Hamstring
Nordic Hamstring
How to do it: rest upper shins on a foam roller or half-roller, hook

your heels securely to anything. Shift your body forward and lower
as slowly as possible. Push back to the starting position.
You could replace this exercise with the glute-ham raise if you have
the machine available.



How to make it harder: lower more slowly.
2014 Chad Waterbury
HFT2: HAMSTRINGS | Training Log

Notes:
Notes:
EXERCISE
Single-Leg Deadlift (a.m.)
Single-Leg Deadlift (p.m.)
Swing (a.m.)
Swing (p.m.)
Nordic Hamstring or GHR (a.m.)
Nordic Hamstring or GHR (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
EXERCISE
Swing (a.m.)
Swing (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
EXERCISE
Swing (a.m.)
Swing (p.m.)
SETS
4
4
3
3
3
3
REPS/TIME
6
6
15
15
3
3
LOAD
REST
2 min.
2 min.
2 min.
2 min.
3 min.
3 min.
Notes:
2014 Chad Waterbury
HFT2: ABS | Stir the Pot
Which athletes have the best abs? The ones with the best diets.
How did they do it? See above. However, having a strong midsection is
essential for peak performance (and it certainly wont hurt how you look
on the beach).
PLAN OF ATTACK

Stir the Pot
Parameters: 3 sets of 10 slow alternating reps (5 each direction),

twice in a day. Rest 90 seconds between sets.
How to make it harder: larger, slower circles.
How to make it easier: smaller circles.
2014 Chad Waterbury
HFT2: ABS | Side Plank with Leg Lift
Side Plank with Leg Lift
Parameters: 3 sets of the longest leg lift you can hold, each side.
Rest 90 seconds between sets (no rest between right and left).
How to make it harder: place a resistance band around thighs, just

above the knees.
How to make it easier: dont lift the top leg, at first. Once you get
stronger youll be able to lift the top leg.
2014 Chad Waterbury
HFT2: ABS | Hanging Leg Raise
Hanging Leg Raise
Parameters: 3 sets of 5 super slow reps, twice in a day. Rest 90

seconds between sets.
How to make it harder: go slower (you can never do this movement

too slowly).
How to make it easier: decrease the height you lift your legs.
The hanging leg raise can be performed from rings or a pull-up bar.
2014 Chad Waterbury
HFT2: ABS | Training Log

Notes:
Notes:
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
Side-Plank with Leg Lift (a.m.)
Side Plank with Leg Lift (p.m.)
Hanging Leg Raise (a.m.)
Hanging Leg Raise (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
max time
max time
5
5
LOAD
REST
90s
90s
90s
90s
90s
90s
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
max time
max time
5
5
LOAD
REST
90s
90s
90s
90s
90s
90s
EXERCISE
Stir the Pot (a.m.)
Stir the Pot (p.m.)
SETS
3
3
3
3
3
3
REPS/TIME
10
10
max time
max time
5
5
LOAD
REST
90s
90s
90s
90s
90s
90s
Notes:
2014 Chad Waterbury
PART III:
HFT2 FULL-BODY
16-week Programs
V.1 V.2
2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | OVERVIEW |

Which Program Do You Need?
This system includes two full-body, 12-week training programs: Version 1 (V.1)
and Version 2 (V.2). Heres an explanation of each:
Full-Body V.1: this version is designed to be performed with a Targeted
Training plan since virtually none of the exercises overlap. However, theres a
slight chance an exercise could overlap, depending on which Targeted Training
plan youre using. Make a point to stagger the full-body and Targeted workouts
so youre not doubling up on any exercise.
Even though there arent videos for the exercises in this phase, you all know
what they are since theyre comprised of basic, compound lifts. You can do the
Targeted workouts at the beginning or end of the full-body workout, 6 hours
later or before, or on an off day.
Full-Body V.2: in this intense, 12-week program youll be doing the exercises
and training methods outlined in the Targeted Training plans. This program is
killer, so dont add any Targeted plans to it. The V.2 program is ideal for the
guys that need to add the most mass across the entire body without regard for
any specific muscle group.
When should you perform the Targeted Training workout? You have a few
options:
At the beginning or end of the full-body workouts.
At least 6 hours before or after the full-body workouts.
On an off day when you dont do a full-body workout.
Its ideal if you add only one Targeted Training plan into the V.1 system. I know
some of you with plenty of energy and drive will want to add two or more.
However, thats tough to pull off. So for the first 3-4 weeks of the V.1 system,
stick to just one Targeted Training plan. After that time if you feel your energy
and recovery can withstand an additional body part specialization, go ahead and
add it in. But dont say I didnt warn you.
2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | PREP WORK |

How to Prepare for Your Workouts
I know none of us like to do prep work, but its great insurance against strain
and injury, if you know what to do. So Ill outline two different strategies: the
first is ideal for anyone with beat up joints, and the second is the bare minimum
you need. The full-body workouts in this program are tough, so dont face them
unprepared.
Advanced Prep Work
Golf ball foot roll
Anterior calf foam roll
Quads/TFL foam roll
Half-kneeling
Sphinx
Monster walk
Stir the pot
Side plank with leg lift
30 seconds each foot

30 seconds each leg
1 minute each leg
1 full head turn, each knee down
2 reaches, each side
5/4/3/2/1 steps forward and back
5 slow reps, each direction
30 seconds, each side
Its worth noting here that the above sequence only takes about 10-12
minutes. Considering how valuable those drills are for performance and injury
prevention, I hope youll make time for them. Theyre only necessary before the
full-body workouts.
However, if youre short on time or dont have any nagging injuries that hinder
your workouts, the following sequence will get you ready to train in minimal
time.
Minimal Prep Work
Golf ball foot roll
Stir the pot
Monster walk
Side plank with leg lift
30 seconds each foot

5 slow reps, each direction
5/4/3/2/1 reps slow reps forward and back
30 seconds, each side
Finally, all workouts are in a circuit format. Youll do one set of each exercise
before repeating the circuit. This allows you to repeat each exercise with more
strength since the rest period before repeating a specific move is sufficient.
Dont rest between the right and left side for single-limb exercises.
2014 Chad Waterbury
V.1
2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 1

Explanation of Training Log: The tables read vertically and contain a place to write the
actual load and reps you used for each set (7 sets or circuits below). Sometimes youll miss
a rep or need to decrease/increase the load, so its important to keep track of those changes.
The other advantage of these tables is that it doesnt require you to figure out the
progression plan. Everything is worked into the tables. You just have to print the page, do
the workouts, and keep track of your load and reps.
WORKOUT 1 (Monday): Start with a weight thats a 6-rep max and do 3 reps per set, 7 rounds.
Exercise 1
Wide-Grip Pull-up or Pulldown with overhand grip for 3 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Dip or Floor Press or Standing Cable Chest Press for 3 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Step-Up or Lunge for 3 reps, each leg
Load/
Reps
Rest
45 seconds
Repeat Exercise 1/Rest/Exercise 2/Rest/Exercise 3/Rest Circuit for 7 Rounds
Notes:
WORKOUT 2 (Tuesday): Start with a weight thats a 14-rep max and do 12 reps per set.
Exercise 1
One-Arm Row (palm facing back) for 12 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Curl to Overhead Press with DBs or KBs for 12 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing with wide stance for 12 reps
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury
WORKOUT 3 (Thursday): Start with a weight thats a 8-rep max and do 6 reps per set.
Exercise 1
Chin-Up from Rings or Pulldown with underhand grip for 6 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Bulgarian Split Squat or Split Squat for 6 reps, each leg
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp up (increase) the load of each set.

Exercise 1
Renegade Row or Standing One-Arm Cable Row for 3 reps, each arm
Load/
Reps
Rest
45 seconds
Exercise 2
Push press with DBs or KBs (palms facing in) for 3 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Deadlift or Front Squat for 3 reps
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury
WORKOUT 1 (Monday): Start with a weight thats a 6-rep max and do 3 reps per set.
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp up the load of each set.

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday): Ramp up the load of each set.

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
Exercise 1
Wide-Grip Pull-up or Pulldown with hammer grip for 10 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Romanian Deadlift or Swing for 10 reps
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Chin-Up from rings or Pulldown with hammer grip for 7 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp (increase) the load of each set.

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Push Press with DBs or KBs for 2 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:

Exercise 1
Renegade Row or Standing One-Arm Cable Row for 2 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Week 7 (Deload)

This is a deload week to help with neural and joint recovery. Lower the intensity of all sets
down to 7 on a scale of 1-10.
WORKOUT 1 (Monday): Start with a weight thats a 9 or 10-rep max and do 4 reps per set.
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Ramp (increase) the load of each set and end with a level 7 rating.
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
WORKOUT 4 (Saturday): Start with 2 reps for first 4 sets, then do 1 rep for last 4 sets. Ramp up.
Exercise 1
Renegade Row or Standing One-Arm Cable Row for 2-1 reps
Load/
Reps
Rest
45 seconds
Exercise 2
Push Press with DBs or KBs for 2-1 reps
Load/
Reps
Rest
45 seconds
Exercise 3
Deadlift or Front Squat for 2-1 reps
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:

Exercise 1
Load/
Reps
Rest
45 seconds
Exercise 2
Load/
Reps
Rest
45 seconds
Exercise 3
Load/
Reps
Rest
45 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Curl to Overhead Press with KBs or DBs for 12 reps
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Ramp up the weight and do 5 reps per set.

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Romanian Deadlift for 5 reps
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury

WORKOUT 3 (Thursday): Ramp up the weight and do 5 reps per set.
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 4 (Saturday): Start with 3 reps for first 4 sets, then do 2 reps for last 4 sets. Ramp up.
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
WORKOUT 2 (Tuesday): Ramp up the weight and do 5 reps per set.

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Romanian Deadlift for 5 reps
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury

Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
Exercise 1
Load/
Reps
Rest
30 seconds
Exercise 2
Load/
Reps
Rest
30 seconds
Exercise 3
Load/
Reps
Rest
30 seconds
Notes:
2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.1 | Options

How to Modify the Workouts in V.1
Youre not required to perform the exact exercises listed in the program. Some
guys, for example, thrive with the back squat. If youre one of them, you can do
it on the days that call for a front squat or deadlift.
What matters is that you follow the full-body structure of each workout. Youll
notice that each session has a compound exercise for the upper-body push and
pull, along with a lower body exercise such as the lunge, squat or deadlift.
Any variation on that theme will work.
One example:
Workout 4 of the V.1 program consists of the Renegade Row/Push Press/Deadlift circuit. As an alternative, you do the a Chest-Supported Row/Overhead
Sandbag Press/Trap-Bar Deadlift in place of it. Different exercises, but the same
basic movement patterns: thats what matters.
Be as creative as youd like while sticking to the movement format.
2014 Chad Waterbury
V.2
2014 Chad Waterbury
HFT2: FULL-BODY TRAINING | V.2 | Program Explanation

OVERVIEW OF V.2
The same basic principles apply to V.2 as they did for V.1. This plan is set up
on a Monday/Tuesday/Thursday/Saturday schedule as just a sample. Rearrange
the start day however you want but do your best to adhere to 2-on, 1-off, 1-on,
1-off, 1-on, 1-off schedule. The progressions are built into the training tables so
theres no guesswork on your part.
The training logs in this section probably look unlike anything youve ever seen
before. They can be a bit menacing at first, until you understand what youre
looking at. Ill use Workout 2 of Week 1 as an example (first column filled in):
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Judo Push-up
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Rest 45s, repeat circuit
Method
3-1 reps
ISC
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Load
Actual Reps or Time
BW
BW
32 Kg
15
BW
5
Confusing, right? Its actually pretty simple. The above log is nothing more than
a Inverted Row/Judo Push-up/Swing/Hanging Leg Raise circuit with 45 seconds
of rest between each exercise for 5 rounds (circuits), indicated by 5 columns.
For the Inverted Row your training method is the 3-1 Iso-Squeeze Countdown.
So youll do a 3-second squeeze followed by 3 reps. Then youll rest 10 seconds
and do a 2-second squeeze followed by 2 reps. Rest 10 seconds and do a onesecond squeeze followed by one rep. Thats one set. Youll rest for 45 seconds
and move to the Judo Push-up.
Write the load and actual reps (you might miss one) or hold time in the spaces
to the right. Finally, read the Method section carefully because not all exercises
stay within the 3-1 or 5-1 ISC. There are many progressions in the plan.
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-Up Wide Grip
Rest 45s
Headstand Push-Up
Rest 45s
Reverse Lunge
Rest 45s
Notes:
Method
5 reps
Full ROM
5 rounds/circuits
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Judo Push-up
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Workout 3 (Thursday)
Exercise
Rest 45s
Push-Up
Rest 45s
Single-Leg Deadlift
Rest 45s
Single-Leg Hop
Method
3-1 reps
ISC
5 rounds/circuits
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Workout 4 (Saturday)
Exercise
Pull-Up Narrow Grip
Rest 45s
One-Arm Push-Up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-Up Wide Grip
Rest 45s
Headstand Push-Up
Rest 45s
Reverse Lunge
Rest 45s
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Judo Push-up
Rest 45s
Swing
Rest 45s
Hanging Leg Raise
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Rest 45s
Push-Up
Rest 45s
Single-Leg Deadlift
Rest 45s
Single-Leg Hop
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Exercise
Pull-Up Narrow Grip
Rest 45s
One-Arm Push-Up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-Up Wide Grip
Rest 30s
Headstand Push-Up
Rest 30s
Reverse Lunge
Rest 30s
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Judo Push-up
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Rest 30s
Push-Up
Rest 30s
Single-Leg Deadlift
Rest 30s
Single-Leg Hop
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Exercise
Pull-Up Narrow Grip
Rest 30s
One-Arm Push-Up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-Up Wide Grip
Rest 30s
Headstand Push-Up
Rest 30s
Reverse Lunge
Rest 30s
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Judo Push-up
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Rest 30s
Push-Up
Rest 30s
Single-Leg Deadlift
Rest 30s
Single-Leg Hop
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Exercise
Pull-Up Narrow Grip
Rest 30s
One-Arm Push-Up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury
Workout 1 (Monday)
Exercise
Rest 45s
Dip or Slide Push-Up
Rest 45s
Hip Thrust
Rest 45s
DNS Calf Squeeze
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Headstand Push-up
Rest 45s
Single-Leg Squat
Rest 45s
Hanging Leg Raise
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
2014 Chad Waterbury
Exercise
Pull-Up Narrow Grip
Rest 45s
Rest 45s
Reverse Lunge
Rest 45s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Exercise
Inverted Row
Rest 45s
One-Arm Push-Up
Rest 45s
Swing
Rest 45s
Side-Plank with Leg Lift
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Rest 30s
Rest 30s
Hip Thrust
Rest 30s
DNS Calf Squeeze
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Headstand Push-up
Rest 30s
Single-Leg Squat
Rest 30s
Hanging Leg Raise
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Pull-Up Narrow Grip
Rest 30s
Rest 30s
Reverse Lunge
Rest 30s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Exercise
Inverted Row
Rest 30s
One-Arm Push-Up
Rest 30s
Swing
Rest 30s
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-Up Wide Grip
Rest 30s
Headstand Push-Up
Rest 30s
Reverse Lunge
Rest 30s
Notes:
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
5 reps
Full ROM
5-1 reps
ISC
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Judo Push-up
Rest 30s
Swing
Rest 30s
Hanging Leg Raise
Method
3-1 reps
ISC
Load
Actual Reps or Time
3-1 reps
ISC
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Rest 30s
Push-Up
Rest 30s
Single-Leg Deadlift
Rest 30s
Single-Leg Hop
Method
3-1 reps
ISC
Load
Actual Reps or Time
10s
IS
5 reps
Full ROM
10 reps
-
Notes:
Exercise
Pull-Up Narrow Grip
Rest 30s
One-Arm Push-Up
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Method
5 reps
Full ROM
Load
Actual Reps or Time
5 reps
Full ROM
15 reps
Full ROM
5 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Rest 45s
Rest 45s
Hip Thrust
Rest 45s
DNS Calf Squeeze
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Headstand Push-up
Rest 45s
Single-Leg Squat
Rest 45s
Hanging Leg Raise
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Pull-Up Narrow Grip
Rest 45s
Rest 45s
Reverse Lunge
Rest 45s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Exercise
Inverted Row
Rest 45s
One-Arm Push-Up
Rest 45s
Swing
Rest 45s
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Floor Maltese
Rest 30s
Rest 30s
Hip Thrust
Rest 30s
DNS Calf Squeeze
Notes:
Method
5s
IS
Load
Actual Reps or Time
8 reps
Full ROM
5-1 reps
ISC
10s
IS
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Headstand Push-up
Rest 30s
Single-Leg Squat
Rest 30s
Hanging Leg Raise
Method
4-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
15 reps
Full ROM
6 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Pull-Up Narrow Grip
Rest 30s
Rest 30s
Reverse Lunge
Rest 30s
Method
8 reps
Full ROM
Load
Actual Reps or Time
8 reps
Full ROM
8 reps
Full ROM
5-1 reps
ISC
Notes:
Exercise
Inverted Row
Rest 30s
One-Arm Push-Up
Rest 30s
Swing
Rest 30s
Method
4-1 reps
ISC
Load
Actual Reps or Time
6 reps
Full ROM
20 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury
Workout 1 (Monday)
Exercise
Pull-up Narrow Grip
Rest 45s
Headstand Push-Up
Rest 45s
Nordic Hamstring
Rest 45s
Single-Leg Hop
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
17 reps
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Dip or Slide Push-up
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Method
5-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
2014 Chad Waterbury
Exercise
Floor Maltese
Rest 45s
Push-Up
Rest 45s
Single-Leg Squat
Rest 45s
Method
5s
IS
Load
Actual Reps or Time
6-1 reps
ISC
5-1 reps
ISC
7-1 reps
ISC
Notes:
Exercise
Rest 45s
Headstand Push-Up
Rest 45s
Swing
Rest 45s
Method
4-1 reps
ISC
Load
Actual Reps or Time
10 reps
Full ROM
25 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-up Narrow Grip
Rest 45s
Headstand Push-Up
Rest 45s
Nordic Hamstring
Rest 45s
Single-Leg Hop
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
17 reps
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 45s
Rest 45s
Goblet Squat
Rest 45s
Stir the Pot
Method
5-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Floor Maltese
Rest 45s
Push-Up
Rest 45s
Single-Leg Squat
Rest 45s
Method
5s
IS
Load
Actual Reps or Time
6-1 reps
ISC
5-1 reps
ISC
7-1 reps
ISC
Notes:
Exercise
Rest 45s
Headstand Push-Up
Rest 45s
Swing
Rest 45s
Method
4-1 reps
ISC
Load
Actual Reps or Time
10 reps
Full ROM
25 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury

Workout 1 (Monday)
Exercise
Pull-up Narrow Grip
Rest 30s
Headstand Push-Up
Rest 30s
Nordic Hamstring
Rest 30s
Single-Leg Hop
Notes:
Method
6 reps
Full ROM
Load
Actual Reps or Time
10 reps
Full ROM
3 reps
negative
17 reps
Full ROM
Workout 2 (Tuesday)
Exercise
Inverted Row
Rest 30s
Rest 30s
Goblet Squat
Rest 30s
Stir the Pot
Method
5-1 reps
ISC
Load
Actual Reps or Time
8 reps
Full ROM
20 reps
Full ROM
8 slow reps
Full ROM
Notes:
2014 Chad Waterbury

Exercise
Floor Maltese
Rest 30s
Push-Up
Rest 30s
Single-Leg Squat
Rest 30s
Method
5s
IS
Load
Actual Reps or Time
6-1 reps
ISC
5-1 reps
ISC
7-1 reps
ISC
Notes:
Exercise
Rest 30s
Headstand Push-Up
Rest 30s
Swing
Rest 30s
Method
4-1 reps
ISC
Load
Actual Reps or Time
10 reps
Full ROM
25 reps
Full ROM
max.
hold time
Notes:
2014 Chad Waterbury
HFT2: VIDEO LINKS

The next four pages list all of the links and videos if its easier for you to have
them in one place (just click on the name):
TRAINING TOOLS
Gymnasts rings
Fat Gripz
ASSESSMENTS/CORRECTIVES
Shoulder/T-spine
DNS high bear
Pec minor ball roll
Sphinx with reach
Foot/Shin roll
Ankle inversion/circles
Quads/TFL foam roll
Half-kneeling
BICEPS
Inverted row
Narrow grip pull-up
2014 Chad Waterbury
HFT2: VIDEO LINKS

BICEPS (cont.)
Floor maltese
One-arm hang
DELTOIDS
Lateral raise 5-1 ISC
Crucifix
Lateral 100
TRICEPS
One-arm push-up
Judo push-up
Headstand push-up
Headstand push-up walk-up
PECTORALS
Push-up 5-1 ISC
Dip
Push-up variations
2014 Chad Waterbury
HFT2: VIDEO LINKS
LATS
Slide-out
Fall-out from rings
Wide-grip hammer pull-up
GLUTES
Hip hinge
Hip thrust
Monster walk
CALVES
Single-leg calf raise
Single-leg hop
DNS calf squeeze
2014 Chad Waterbury
HFT2: VIDEO LINKS
QUADS
Goblet squat with band
Reverse lunge
Single-leg squat
Single-leg squat IS
HAMSTRINGS
Single-leg deadift
Swing
Nordic hamstring
ABS
Stir the pot
Side-plank with leg lift
Hanging leg raise
2014 Chad Waterbury

HFT2

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BUILD 2WICE THE MUSCLE

2014 Chad Waterbury

PART I: HFT2 PRINCIPLES

PART II: TARGETED TRAINING

PART III: FULL-BODY TRAINING

2014 Chad Waterbury

2014 Chad Waterbury

INTRODUCTION: WHY I WROTE HFT2

2014 Chad Waterbury

2014 Chad Waterbury

That seems most logical to me.

NO-FAIL MUSCLE GROWTH

The biggest mistake I made early on in my training career is training too

Ben Bruno, recently awarded Most Innovative Trainer by Mens Health

When clients come to me with physique and strength goals, a higher

Pavel Tsatsouline, chairman of StrongFirst.com, is a strength-building savant

The main reason it is beneficial to train more frequently is because you

And here is why volume matters.

First, there is a correlation between the training volume and muscle

And I definitely cant pass up this opportunity to mention the greatest

However, the most intriguing aspect of Arnolds training book, Encyclopedia of

MASTER THE 3-WAY ATTACK

Video Tutorial Viewing Instructions

2014 Chad Waterbury

To recap, each image in this system is hyperlinked to a private YouTube account

Just click play and youll see me and my clients in action!

2014 Chad Waterbury

2014 Chad Waterbury

How to Make TT Work For You

HFT2: UPPER-BODY ASSESSMENT | Shoulder/T-Spine Mobility

Passing the Shoulder/T-Spine Assessement is the absolute

If you didnt clear the assessment, perform the following

click image for video page

2014 Chad Waterbury

HFT2: SHOULDER/T-SPINE CORRECTIVE | DNS High Bear

DNS High Bear

The High Bear popularized by the Prague School of

This drill should not be overlooked because it can have

Parameters: hold the High Bear position outlined in the

click image for video page

2014 Chad Waterbury

HFT2: PECS SOFT TISSUE WORK | Pec Minor Ball Roll

SOFT TISSUE WORK

Pec Minor Ball Roll

Parameters: one minute on each pec, at least once a day.

click image for video page

2014 Chad Waterbury

HFT2: SHOULDER NEURAL RESET | Sphinx with Reach

SHOULDER NEURAL RESET

Sphinx with Reach

Parameters: perform the entire sequence shown in the video at

2014 Chad Waterbury

HFT2: BICEPS | Inverted Row

Inverted Row (Rings or Bar) Iso-Squeeze Countdown

Parameters for each session: 2 sets of the 3-1 Iso-Squeeze

2014 Chad Waterbury

HFT2: BICEPS | Floor Maltese

click image for video page

Parameters for each session: 3 sets of a 5-second Iso-Squeeze

2014 Chad Waterbury

HFT2: BICEPS | One-Arm Hang

One-Arm Hang (alternative to Floor Maltese)

2014 Chad Waterbury