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2 LEGAL 2012 Elliott Hulse Inc. All Rights Reserved. International Copyright This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag. NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician s approval before beginning this or any other exercise program. - All Rights Reserved 2

3 ABOUT THE AUTHORS About Mike Westerdal, CPT Mike Westerdal is a personal trainer and amateur powerlifter residing in sunny Clearwater, FL. Mike is a contributor to REPS! Magazine and Powerlifting USA. He is also the founder of CriticalBench.com one of the Internet's largest muscle building sites. About Elliott Hulse, CSCS Elliott Hulse is a certified strength and conditioning specialist. He is a professional strongman and owner of Strength Camp Sports Training facility in St. Petersburg, FL. Coach Hulse is also a featured columnist for Men's Fitness Magazine. Yo Elliott Westy - All Rights Reserved 3

4 DISCLAIMER You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility 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 exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Lean Hybrid Muscle. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warmup prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use Lean Hybrid Muscle, please return the Report for a full refund. - All Rights Reserved 4

5 OVERVIEW How many times have you said to yourself, I know I can get stronger if I just push myself harder and get really fired up for one more rep, exercise or training session.? As a hard working, dedicated and motivated person this is a perfectly natural train of thought. I should know, because I ve been in your shoes. When I first started training all I had to do was apply the progressive overload principle and I would continue to easily get stronger week after week. Adding more weight or more reps each workout (progressive overload) works wonders for a while, but eventually it stops working when you reach a certain experience level. Like they always say, A lot of things work, but nothing works forever. As my strength levels progressed closer to the elite level I had to try new things to break free from ruts and plateaus. As Elliott mentions in the video above there are TWO very common obstacles that are often ignored in regards to building strength. Addressing these two obstacles head on can greatly accelerate your results and save you a lot of heartache. Let s take a closer look, shall we. - All Rights Reserved 5

6 What exactly is Absolute Strength? A basic definition of strength is the ability to produce force. When we talk about absolute strength we are referring to the maximum amount of force that can be generated with a single effort or repetition. An example would be your one rep max in the deadlift. This Is Absolute Strength The problem as we see it is that a lot of men have been training their max or absolute strength quality using exclusively heavy weight and low reps for so long that they fail to develop their essential power quality. Why Do YOU Need Power? Power, is the ability to produce force quickly. By adding power also known as speed exercises to your workouts you train your nervous system to fire explosively while at the same time teaching your muscles to contract faster. - All Rights Reserved 6

7 Doing this puts gravity and momentum on your side when trying to develop your absolute strength levels. Think about it, if the bar is moving faster (because you ve been doing power training) you re going to push right through sticking points in the lift. The sticking point is just the part of the lift where the bar slows down and eventually comes to a stop, keeping you from completing the rep. You may be wondering why somebody would need to do any kind of conditioning work if their goal is strength. It s a great question because if you re trying to increase your one rep max strength you ll never be tested in one type of exercise for a long continuous duration. In that case, how can conditioning help you get stronger? Think of conditioning as training your heart to function better. With improved blood flow you ll allow for much more efficient use of oxygen in the blood. Another major reason you should incorporate conditioning workouts a few times a week is so that you have the ability to perform more work each strength training session. Without some sort of conditioning your strength sessions can become difficult to complete without needing more rest or time between sets. No offense, but I ve personally seen some fat powerlifters that get too tired during a workout to finish all their sets. They turn red (or blue) and start breathing heavy like they just ran a bunch of sprints. If only they would add in some barbell power complexes a few times a week I m confident this wouldn t be as much of an issue. - All Rights Reserved 7

8 In addition to better heart function and strength endurance there are some other practical side effects or benefits including: The reduction of body fat levels. The improvement of immune function. Conditioning reduces cortisol levels. Improved recovery not just during training but afterwards. When performing multiple one rep max attempts you ll have more energy. The question and the problem this workout program addresses is how to overcome these obstacles without losing any hard earned muscle and without having to quit your current training program to work on these weak areas. The solution is Hybrid Barbell Power Complexes ABOUT HYBRID BARBELL POWER COMPLEXES Here s how they work: You ll be given a grouping of strategically chosen barbell exercises to complete back to back to without any rest until you finish the entire complex. Once you complete the entire complex, that counts as one set or one round. You ll take a brief rest and repeat for the desired amount of sets. Tempo: The exercises are to be performed in a controlled yet explosive fashion. The way these complexes have been set up you re guaranteed to get a killer speed & conditioning workout that will help you get stronger. There is no time limit to complete the complex but you do want to try and improve each time you do the workout by either adding a round or taking shorter rest periods between rounds. Complete the complex as fast as you can while maintaining good form and Resistance: Ideally you do not want to be changing the weights on the bar during a complex because this will slow you down too much. Therefore select a weight to use based on your weakest exercise in the complex. You'll want to make sure you can perform each rep in a controlled fashion with a high level of explosiveness for the determined number of reps. Once you get stronger in the weak lift you can add weight to the bar for the next time you do the complex. - All Rights Reserved 8

9 When to use them: Option 1: Use the Complexes as a 3-4 Week Deload Program Train 3-4 days per week with one day rest in between. Pick two complexes for each workout. Complete all the rounds of complex A. Take a second break and perform all the rounds of complex B. Add more rounds, complexes or shorten rest periods for your progression. Your off days should include active recovery but no heavy strength training. Option 2: Add 2-3 HBPC Workouts to Your Current Program This is a great choice if you're an athlete and you have practice for your sport a few times a week. Or if you enjoy the training program you're currently on but want to add in a few extra training days. For example if you have practice Monday, Wednesday and Friday you could add Barbell Complex workouts on Tuesday and Thursday using the same parameters as explained in Option 1. If you're on a strength training program where you perform max effort Bench Press on Mondays, Deadlift on Thursdays and Squat on Saturdays you could add Barbell Complexes on Tuesdays and Fridays or Wednesdays and Sundays. Another option is to perform max effort work for three weeks followed by one week of Barbell Complexes on Monday, Wednesday, and Friday. After this deload week you could return to your next wave of max effort work. Option 3: Use Them as Finishers! Dump your steady state cardio. Or if you're not doing any cardio at all right now here's your chance. Simply add a few rounds (or all if you can handle it) from any Hybrid Barbell Power Complex to the end of all your workouts for the week. Finishers should take you less 10-minutes and will work your cardiovascular system like nothing else. The after-burn effect is tremendous and it's a huge time saver. Again, whatever your current workout program looks like, keep doing it, but add a few rounds of your favorite HBPC to the end of your workout. - All Rights Reserved 9

10 YOUR HYBRID BARBELL POWER COMPLEXES HBPC #1 Stiff Legged Deadlift x 6 Bend Over Rows x 6 Shrugs x 6 Upright Rows x 6 Rest sec. Repeat 3 rounds. HBPC #2 Barbell Push Ups x 6 Mountain Climbers x 5 each leg Barbell Rollouts x 5 HBPC #3 Power Cleans x 3 Deadlift x 3 Overhead Press x 4 HBPC #4 Alternating Reverse Lunges x 3 each Thrusters x 3 Front Squats x All Rights Reserved 10

11 HBPC #5 Squats x 6 Barbell Good Mornings x 6 High Pulls Push Press x 6 Rest sec. Repeat 3 rounds. HBPC #6 Reverse Grip Bench Press x 3 Close Grip Bench Press x 3 Bench Press x 3 Rest sec. Repeat 5 rounds. HBPC #7 Thrusters x 3 Sumo Upright Rows x 3 Lateral Jump Over Bar x 6 Rest sec. Repeat 4-6 rounds. HBPC #8 Explosive Good Mornings x 3 Back Squats x 3 Push Press x 5 Rest sec. Repeat 6 rounds. HBPC #9 Barbell Step Ups w/ Knee Drive x 3 each Hip Extension Bench Press X AMAP 10 sec. Rest sec. Repeat 7 rounds. - All Rights Reserved 11

12 HBPC #10 Straight Leg Deadlift x 5 Power Clean x 5 Squats x 5 Push Press x 5 Alternating Lunges x 3 each Barbell Kick Outs x 6 each HBPC #11 Power Snatch x 4 Explosive Push Up x 4 Rollback Squat Jumps x 4 Rest sec. Repeat 5 rounds. HBPC #12 Single Leg Squat (to bench) x 3 each Thrusters x 3 Box Jumps x 3 Rest sec. Repeat 6 rounds. - All Rights Reserved 12

13 BONUS HARD CORE COMPLEXES BONUS Hard Core Complex #1 Heavy Dead Lift x 3 Medicine Ball Chest Pass To Wall x 3 Medicine Ball Side Pass To Wall x 3 each BONUS Hard Core Complex #2 Tire Flips x 5 Heavy Bench Press x 5 BONUS Hard Core Complex #3 Sledge Hammer Slams x 10 Box Jumps x 10 Push Press x 6 Barbell Rollout x 6 Download Area For Video Demonstrations: More Lean Hybrid Muscle Solutions: All Rights Reserved 13