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Disclaimer:

The Vertex 90-Day Fat Loss Program Templates is published by Vertex Performance Systems. ALL RIGHTS RESERVED. No part of this book may be reproduced or transmitted in any form or by any means, including photocopies or scanned images, photographs, or via any other means without express written permission from the copyright holder except brief quotations included in article critiques or reviews. To request permission, please contact Vertex Performance Systems at PO Box 1539, Elizabethtown, KY, 42702 or via email at [email protected]. The text, layout and designs presented in this manual, as well as the manual in its entirety, are protected by the copyright laws of the United States (17 U.S.C. 101 et seq.) and similar laws in other countries. Scanning, uploading, and/or distributing this manual, or any designs or photographs contained herein, in whole or part (whether re-drawn, re- photographed, or otherwise altered) via the Internet, CD, DVD, E-zine, photocopied hand-outs, or any other means (whether offered for free or for a fee) without the expressed written permission from both the copyright owner and the publisher is illegal and punishable by law. The copyright owner and publisher of this manual appreciate your honesty and integrity and ask that you do not participate in or encourage piracy of copyrighted material. Be sure to purchase (or download) only authorized material. Not all exercise programs are suitable for everyone. Check with your doctor before beginning any fitness program to avoid/reduce the risk of injury. Perform these exercises at your own risk. Vertex Performance Systems will not be responsible or liable for any injury sustained as a result of using any fitness program presented in this document.

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Vertex Performance Systems Fat Loss Program Templates In these templates you will get an inside look at the programming that I have adapted over the years working with hundreds of clients, getting a behind the scenes look at the best programming in the industry and in my years of experimenting with fat loss training. One big thing that is missing from most fat loss programs is the focus on strength. We are coming out of a period where boot camps and metabolic training were king when it came to fitness and fat loss programs being offered to clients. While this was a great trend for the industry to get more people involved it did, in my opinion, force us to swing too far in to the metabolic training craze and forget about the need for strength development. I am just as guilty as the next person! More muscle mass = a higher metabolic demand on the body Using more muscle mass to do work in your training = a higher metabolic demand in your training Often times the best thing you can do for a client is get them focused on strength and hypertrophy work during an intense fat loss phase. While they may not gain much in terms of muscle mass, this focus will force their body to keep as much of it as possible. In this 90-day program you will see a primary focus on strength training elements, developing strength in foundational movements and in tempo training.

Hold on!

Tempo? – Don’t sweat the small stuff! Before you throw out these templates because you think tempo training is a joke, I used to hate it as well, I want to encourage you to read on. In my tempo training you will simple control the eccentric portion of the movement for a moderate 2-3 count. This ensures the client is focused on the movement, engages the muscles needed to perform the movement and will help with utilizing more of the glycogen that is stored in the muscles. I am not asking you to do marathon eccentrics, negatives or anything else. Simply control the eccentric portion of most of the movements (overhead pressing, rows, pull ups and deadlifts are excluded) and be smart about it. I know that you aren’t going to literally set a timer for each client using this program! Your clients will likely notice a bit more of a ‘burn’ when they focus on the controlled (estimated 2 second) eccentrics programmed in for most of the movements in this program. That is a good thing and will help them reach temporary muscular failure before technical failure in most of the lifts. 3

Training To Failure???? A quick note on the program, our goal is never to actually reach true failure for any of the lifts. You want to save a rep or two in the tank with your clients. If you do hit technical failure on any movement at any time with a client the set MUST STOP. You can lighten the load and attempt the next set after a slightly extended rest period.

Training Volume The sets and reps listed are meant to be working sets. There are some movements that might require you to have your client warm up prior to counting the sets as working sets. Using the first few weeks to feel out what a working set is in each phase will help you maximize efforts in the final weeks of the program. You will notice that in many of the phases the working sets increase through the weeks. This is a planned increase in overall volume to keep your client progressing. It may also leads to shorter workouts in the first few weeks but it is assumed you will spend more time finding the weights for the working sets and teaching new movements.

Rest Periods Rest periods are prescribed but may need to be adjusted according to each client’s individual needs. I favor shorter rest periods and would rather see a client perform more sets in a shorter period of time with a lighter load than have them rest for extended periods and lift heavier. Many female clients will be able to cut rest periods down for most of the movements by up to 50%, however men will want to milk their rest periods most of the time. I suggest using a timer or stopwatch to closely monitor rest periods and adjust as needed. You can always progress the phases by reducing rest and keeping the weight used on each movement the same. If you choose to use this method a reduction of 5-10s a week is recommended.

Movement Order The first column in the program is labeled as ‘Order’ and this indicates the order and pairings in which to perform the movements. I have chosen to use the A1, A2, B1, B2., type format for this program. To follow this program as written you will have the client perform the ‘A movements as a superset or circuit making sure to have them rest between the movements as prescribed. For example in Phase 1 Workout A you have the following two movements listed as a super set:

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Order

Exercise

Tempo

Rest

Week 1

A1

Hinge

00X

30s

A2

Push

20X

60s

2x8   2x8  

In this format you would perform 8 repetitions of the hinge movement you selected for the client, rest 30 seconds, perform 8 repetitions of the push movement you selected, rest 60s and then repeat that superset one more time as prescribed. If there are 3 or more movements listed in order, for example B1, B2, B3, these are to be done as a tri-set or circuit. Use the same format as the supersets but add in the additional movements. The sets and reps are always prescribed in ‘Sets’ x ‘Reps’ fashion. On the final phase you will see 5 -3-2 as a prescription and that indicates the client is to perform 3 total sets- one of 5 reps, one of 3 reps, and one of 2 reps.

3-Day or 2-Day Programming? These are set up to be three day per week training programs. If you have a client that trains more frequently you can repeat the three days or add an additional conditioning day. If a client trains two days per week you can adjust by dropping the last day of the program or cycling through the three days on a two day rotation so that it would take 3 weeks to get through two cycles of a workout. If you choose the latter you can repeat the ‘A’ and ‘B’ Workouts three times each and ‘C’ workout only two before moving to the next phase. For example: Week 1 Day 1 Workout A Week 1 Day 2 Workout B Week 2 Day 1 Workout C Week 2 Day 2 Workout A Week 3 Day 1 Workout B Week 3 Day 3 Workout C Week 4 Day 1 Workout A Week 4 Day 1 Workout B

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What About Recovery? The first week in any phase of training should be used as an acclimation week and a deload from the previous week. It is easy to come out guns a blazin’ trying to crush the workouts from day one and pay for it when you can’t recover later in the program. Be smart and progress clients through slowly.

Choosing Your Movements When selecting the movements that you want to use for your clients take into careful consideration the volume prescribed for the movement in the program and the skill and ability level of the client. For example I wouldn’t select a Barbell Deadlift for a hinge movement that was in the 12 to 15 rep range due to the risk involved. There are much better exercises to choose from that will produce the same effect but in a much safer manner, for instance the BB Hip Thrust or the KB RDL. Feel free to substitute unilateral movements for the squat or hinge as needed for clients due to mobility limitations. This is left to your discretion but if there are no concerns with mobility issues I suggest leaving the program unaltered.

Exercise Selections Squat Patterns Sandbag Bear Hug Squat Goblet Squat KB or DB Front Racked Squat Sandbag Front Racked Squat Barbell Front Squat Barbell Back Squat Barbell Box Squat Barbell Overhead Squat Safety Squat Trap Bar Deadlift (this is a hybrid hinge/squat)

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Hinge Patterns Cable Pull Through Single KB RDL KB Deadlift Double KB/DB RDL Barbell RDL Barbell Hip Thrusts (can also use sandbags as weight instead of BB) BB Shoulders Elevated Hip Thrusts (can also use sandbags as weight instead of BB) Glute Ham Raises Barbell Deadlift Barbell Snatch Grip Deadlift Sumo Deadlift Rack Deadlifts (can use rubber mats or blocks to elevate instead of a rack) Trap Bar Deadlift (this is a hybrid hinge/squat) Unilateral Lower Body Patterns* Split Squat Single Leg Hip Thrusts Single Leg Shoulders Elevated Hip Thrusts Reverse Lunges Rear Foot Elevated Split Squat Forward or Walking Lunges Single Leg RDL Lateral Squat Lateral Lunge Skater Squat Step Ups Single Leg Squat (to a box or off a box) Sled Pushing/Pulling/Dragging Variations *when using these replace reps with time o 5 reps = 20s o 8 reps = 40s o 12 reps + = 60s *Loading options include contralateral, ipsilateral (same side), front loaded, DB, KB, BB, Sandbag, etc. vary these as needed based on the client. Pushing Pattern* DB/BB/KB/SB Military Press DB/BB/KB/SB Push Press DB/BB Bench Press

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DB/BB Low Incline Press DB/BB 45 Deg Incline Press Push Ups (any variations) Suspended Push Ups Feet Elevated Push Ups Landmine Press Cable Chest Press *Use a single arm or alternating pressing variations as needed. Also vary grip as needed. Bands can be used in place of cables Pulling Patterns* BB or Suspended Inverted Row** Pull Up or Chin Up*** Three Point DB Row Two Point DB Row Barbell Bent Over Row Chest Supported DB Row Landmine Row Cable Lat Pulldown Cable Row *For most of these pulling patterns you can adjust the grips used to add variety. Use prone, neutral or supine grips as needed. Bands can be used in place of cables ** The angle and grips can be adjusted as needed *** Vary your grips and the equipment. Rings are a great option for advanced clients. Core (Timed)* Planks Side Planks Anti Rotation Iso Holds Birddogs Hollow Body L-Sits Plank Walk Ups T-Rotations *Vary the difficult by adding or removing points of support or the base and also changing levers.

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Core (Rep based) Knee Tucks (TRX or Stability Ball) Body Saws (TRX or Sliders) Stir The Pot Rollout (wheel or ball) Fallout (TRX) Core Rows/Renegade Rows Hanging Leg Raises ½ Kneeling Chops ½ Kneeling Lifts Anti Rotation Press Deadbugs Reverse Crunches Carry Farmers Carry Suitcase Farmers Carry Bear Hug Carry Waiters Walk Racked Carry Off Set Farmers Carry (different weights in each hand) Off Set Racked/Farmers Carry (one side in racked position the other at side) Off Set Waiters/Farmers Carry (one side overhead, one at the side) Finishers* KB Swing x 20 Plank x 30s Complete 3-5 rounds, rest only as needed KB Swing/Push Up Ladder Complete 10 swings, 10 push ups, 10 swings, 9 push ups, 10 swings, 8 push ups, etc until you finish with 1 push up. KB Clean x 10 Push Up x 5 Complete 2-5 rounds with as little rest as possible. Can be done by performing 5+5 single arm KB cleans or 10 total double kettlebell cleans. Sled Push Push, pull or drag a sled for 30s, rest for 60s and repeat for 10 total minutes

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Battle Ropes Perform a 20s all out effort, rest for 40s and repeat for 5-10 minutes KB Goblet Squat x 5 Reps Bear Crawl 20s Repeat 3-5 rounds with as little rest as possible 10min Burpee Challenge Perform 10 burpees every minute for 10 straight minutes. Set a timer to repeat on 60s intervals and at the top of every minute perform 10 burpees. Rest the remainder of the minute and repeat. 250 Swings Challenge Perform 250 swings as quickly as possible using any set and rep scheme. Try to keep the sets at 10-25 reps so that the quality of each swing is high. Females use a 12-16kg KB and males use a 24-32kg KB.

Sled Medley Push or Pull a Sled for a set distance Bear Crawl back the start Perform a Carry back to the sled Complete 3-5 rounds and rest as needed between rounds *You can insert any of these or other basic finishers for each workout. Simple interval training on a bike or bodyweight circuits are fine as well. The key is an intense 5-10 minute metabolic spurt at the end of a workout.

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FAT LOSS TEMPLATES

Fat Loss Template Phase 1 Workout A Order Exercise A1 Hinge

Rest 30s

Week 1 2x8

Week 2 3x8

Week 3 3x8

Week 4 4x8

A2

Push

60s

2x8

2x8

3x8

3x8

B1

Unilateral Lower

30s

2x8ea

2x8ea

3x8ea

3x8ea

B2

Pull

30s

2x8

3x8

3x8

4x8

B3

Core

30s

2x30s

3x30s

3x30s

3x30s

C1

Finisher

-

Workout B Order Exercise A1 Squat

Rest 30s

Week 1 2x8

Week 2 3x8

Week 3 3x8

Week 4 4x8

A2

Core

60s

2x30s

3x30s

3x30s

3x30s

B1

Pull

30s

2x8

3x8

3x8

4x8

B2

Push

30s

2x8

2x8

3x8

3x8

B3

Core

30s

2x8

2x8

3x8

3x8

C1

Finisher

-

Workout C Order Exercise A1 Push

Rest 45s

Week 1 2x8

Week 2 3x8

Week 3 3x8

Week 4 4x8

A2

Pull

45s

2x8

3x8

3x8

4x8

B1

Unilateral Lower

30s

2x8

3x8

3x8

3x8

B2

Pull

30s

2x8

2x8

3x8

3x8

B3

Carry

30s

2x30s

3x30s

3x30s

4x30s

C1

Finisher

-

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Fat Loss Template Phase 2 Workout A Order Exercise A1 Squat

Rest 30s

Week 1 3x5

Week 2 3x5

Week 3 4x5

Week 4 4x5

A2

Pull

60s

3x5

3x5

4x5

4x5

B1

Hinge

30s

2x12

2x12

2x12

2x12

B2

Push

30s

2x12

2x12

2x12

2x12

B3

Carry

30s

2x45s

2x45s

2x45s

2x45s

C1

Finisher

-

Workout B Order Exercise A1 Pull

Rest 30s

Week 1 3x5

Week 2 3x5

Week 3 4x5

Week 4 5x5

A2

Push

30s

3x5

3x5

4x5

4x5

B1

Unilateral

30s

2x12ea

2x12ea

2x12ea

2x12ea

B2

Core

30s

2x12

2x12

2x12

2x12

C1

Finisher

-

Workout C Order Exercise A1 Hinge

Rest 30s

Week 1 3x5

Week 2 3x5

Week 3 4x5

Week 4 5x5

A2

Pull

60s

2x6

2x6

3x6

4x6

B1

Squat

30s

2x12

2x12

2x12

2x12

B2

Carry

30s

2x45s

2x45s

3x45s

3x45s

C1

Finisher

-

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Fat Loss Template Phase 3 Workout A Order Exercise A1 Squat

Rest 30s

Week 1 5-3-2

Week 2 5-3-2

Week 3 5-3-2

Week 4 5-3-2

A2

Pull

30s

3x6-8

3x6-8

3x6-8

3x6-8

A3

Core

30s

2x45-60s

2x45-60s

2x45-60s

2x45-60s

B1

Unilateral

30s

2x8-10ea

2x8-10ea

2x8-10ea

2x8-10ea

B2

Push

30s

2x12-15

2x12-15

2x12-15

2x12-15

B3

Carry

30s

2x60-75s

2x60-75s

2x60-75s

2x60-75s

C1

Finisher

-

Workout B Order Exercise A1 Hinge

Rest 30s

Week 1 5-3-2

Week 2 5-3-2

Week 3 5-3-2

Week 4 5-3-2

A2

Push

30s

3x6-8

3x6-8

3x6-8

3x6-8

A3

Core

30s

2x45-60s

2x45-60s

2x45-60s

2x45-60s

B1

Unilateral

30s

2x8-10ea

2x8-10ea

2x8-10ea

2x8-10ea

B2

Pull

30s

2x12-15

2x12-15

2x12-15

2x12-15

B3

Carry

30s

2x60-75s

2x60-75s

2x60-75s

2x60-75s

C1

Finisher

-

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Fat Loss Template Phase 3 (Cont.) Workout C Order Exercise A1 Squat

Rest 30s

Week 1 2x15-20

Week 2 2x15-20

Week 3 2x15-20

Week 4 2x15-20

A2

Pull

30s

2x10-12

2x10-12

2x10-12

2x10-12

A3

Core

30s

2x45-60s

2x45-60s

2x45-60s

2x45-60s

B1

Hinge

30s

2x15-20

2x15-20

2x15-20

2x15-20

B2

Push

30s

2x10-12

2x10-12

2x10-12

2x10-12

B3

Carry

30s

2x30-45s

2x30-45s

2x30-45s

2x30-45s

C1

Finisher

-

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