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• Raul Vaz Manzione

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All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Joey Szatmary (Szatstrength) This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. SZATSTRENGTH, LLC , cannot be held responsible for any injury that may occur while participating in this program. ** PURCHASE IS FINAL THERE IS NO REFUND FOR THIS PURCHASE** Copyright 2016 Szatmary Strength, LLC

Prior to beginning: Foam roll and jump rope for 5-10 minutes prior to the warm-up… make sure to stretch out any spots that you know need extra work as well example: Knees/back/shoulders/hips here is a link to how to foam roll prior to a workout… http://www.youtube.com/watch?v=M5cFAYlccvQ

-Make sure to be warming up the prime muscles/movers in each of the main lifts for your session. -Keep your sleep/nutrition on the best schedule you can possibly maintain with your lifestyle. -This program will work if YOU put the work in! If you aren’t putting the work in, or being lazy the results will NOT come. Do the work, and receive the rewards!

BUT FIRST…FIRST YOU MUST OBTAIN THE WARRIOR MINSET BEFORE CONTINUING ANY FARTHER…

The Warrior mindset (one of my biggest secrets) Every single session prepare yourself to go to battle. Once you step onto the training ground have confidence that you are going to KILL your training session. Know in your mind and body that you will give every ounce of sweat, and tear your muscle fibers to shreds! Always keep going knowing that someone is out there working harder than you. If that doesn’t keep you hungry I don’t know what does! This mindset is what will push you to get that extra rep, and to run a little farther, to hold on a little longer. 70% mental 30% physical, the will to keep going will get you where you want to be! If you are willing to work hard, get some sweat dripping, chase after your goals, and have a warrior mentality! Then this is for YOU! You can expect to get stronger, faster, more explosive, lean, mean, and overall athletic! "A Champion Acts in the NOW" – Kai Greene Muscle MIND Connection: Want to know a secret that only the greats will implement? I didn’t believe it until I tried it, it’s called the “Muscle MIND Connection”. You need to visualize the results before they even happen, your mind is the most powerful tool you possess. Every rep, every stride you make visualize the body that you want, how you want to look and feel! I can guarantee this will work if you do it right! More information on visualization check out Navy Seals Mark Devine and how he visualizes -Navy Seal tactic video clicks HERE NOW IT’S TIME TO GO TO BATTLE! This program is your template that is broken up into 6 weeks of training. Training week number 7 (optional) will be a “de-load” week What is a “de-load” week? On the 4th week of training we call this a de-load week, or an off week. Which means you hit your training so hard for 3 weeks that the 4th week is for you to stay active in different ways then hitting the sessions prescribed

in the program. This is used for recovery, lowering the intensity and volume for a weak and keeping your body always guessing what is coming next! I personally use this technique and know it works for a fact! I have had some of my biggest gains in the gym come from this method so believe me this works! You can play with the dog, play some backyard football or soccer, do bodyweight workouts, kettlebell workouts, swim etc… just switch it up! WHEN DO YOU TRAIN? There are 4 workouts a week, they are designed to be followed as programed you can do 2 days on, 1 day off. It would look like this… MONDAY and TUESDAY workout Wednesday OFF THURSDAY FRIDAY on, WEEKEND OFF or do light cardio. Another split would me Monday-Wednesday-Friday-Saturday. Make it work for your schedule! REST IS KEY! You need to be resting 8-10 hours each night and making sure the muscles recover/build properly. These sessions are designed for you to be giving it you all each and every set and rep, challenging and pushing yourself.

Program details: PLEASE CLICK VIDEO FOR EXPLANATION OF PROGRAM: https://www.youtube.com/watch?v=Ibjbd58BwFU&feature=youtu.be -12-week training cycle 6 week of peaking then re-do the program with new PR! - Linear progression starting at 70% of 1RM and increase based on AMARAP by 2.5 % each week - IF you do NOT hit certain reps then stay at same % for that week, if regressing drops the % for following week -Training split will be a 4-day split with accessory + optional conditioning

Step 1: Know or find/estimate proper 1RM for each lift: Bench, squat, Dead, Bench If you do not know how to find that use this calculator: https://www.bodybuilding.com/fun/other7.htm AMRAP Set: AS MANY REPS AS POSSIBLE This is all be 3x5 + 1 AMRAP (as many reps as possible with good form/technique) If your AMRAP set is >8 reps increase next week by 2.5 % for numbers If your AMRAP set is 6-8 reps stay at same % next week If AMRAP is