Travis Stoetzel is a hardcore and aggressive strength coach located ...
Travis Stoetzel is a hardcore and aggressive strength coach located ...
Travis Stoetzel is a hardcore and aggressive strength coach located ...
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<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com<br />
The LEGAL STUFF<br />
The information presented herein <strong>is</strong> in no way intended as medical<br />
advice or to serve as a substitute for medical counseling. The<br />
information should be used in conjunction with the guidance <strong>and</strong> care of<br />
your physician. Consult your physician before beginning th<strong>is</strong> program<br />
as you would with any exerc<strong>is</strong>e <strong>and</strong> nutrition program. If you choose not<br />
to obtain the consent of your physician <strong>and</strong>/or work with your<br />
physician throughout the course of The 30 Min Challenge, you are<br />
agreeing to accept full responsibility for your actions. By beginning <strong>and</strong><br />
participating with The 30 Min Challenge workouts, you recognize that<br />
despite all precautions on the part of The Forged Athlete LLC, there are<br />
r<strong>is</strong>ks of injury or illness which can occur because of your use of the<br />
aforementioned information <strong>and</strong> you expressly assume such r<strong>is</strong>ks <strong>and</strong><br />
waive, relinqu<strong>is</strong>h <strong>and</strong> release any claim which you may have against The<br />
Forged Athlete LLC or their respective affiliates as a result of any future<br />
physical injury or illness incurred in connection with, or as a result of,<br />
the use or m<strong>is</strong>use of your program.<br />
All rights reserved. No part of th<strong>is</strong> manual may be reproduced (by<br />
any means) without the expressed written perm<strong>is</strong>sion of <strong>Trav<strong>is</strong></strong><br />
<strong>Stoetzel</strong> <strong>and</strong> The Forged Athlete LLC.<br />
Th<strong>is</strong> manual <strong>is</strong> being offered for education <strong>and</strong> information purposes<br />
only. There <strong>is</strong> inherent r<strong>is</strong>k with any physical activity.<br />
Please consult your physician before starting th<strong>is</strong> (or any) exerc<strong>is</strong>e<br />
program.<br />
The Forged Athlete, LLC or <strong>Trav<strong>is</strong></strong> <strong>Stoetzel</strong> cannot be held responsible<br />
for any injury that may occur while participating in th<strong>is</strong> program.<br />
Copyright 2012 The Forged Athlete, LLC
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com<br />
The 30 Min Warrior Race Challenge:<br />
Are YOU Prepared?<br />
The 30 Min Warrior Race Challenge was designed to help me see how prepared<br />
some of my clients <strong>and</strong> athletes were for their upcoming challenge races. When<br />
I say "challenge race" I'm referring to the many different types of obstacle / mud<br />
runs they have these days. So, in other words, races such as The Tough<br />
Mudder, Warrior Dash, Spartan Race…<br />
These races are quickly gaining more popularity <strong>and</strong> for good reason, they're<br />
extremely fun, highly challenging, <strong>and</strong> simply a whole lot better then just going for<br />
a run.<br />
Now, there are a ton of different ways you can prepare yourself for a challenge<br />
race, but how do you know for sure that you're truly ready to take one on?<br />
That's where the 30 min Challenge comes into play!<br />
The following challenge workout was created for that very purpose - to help<br />
people test themselves to see if their ready to take on a challenge race.<br />
Not only <strong>is</strong> the 30 Min Warrior Race Challenge good to help tell a person where<br />
their at with their current fitness levels, it's also a great way to add in a tough little<br />
challenge into your training routine every once <strong>and</strong> a while as well.<br />
Get ready to take your training <strong>and</strong> fitness results to the next level! It’s time to<br />
take on the 30 Min Warrior Race Challenge!<br />
The question <strong>is</strong>… Are YOU Ready?<br />
Live <strong>and</strong> Train Aggressive!<br />
<strong>Trav<strong>is</strong></strong>
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com<br />
The 30 Min Warrior Race Challenge:<br />
Challenge Lay Out<br />
Watch Overview Video HERE<br />
1A) Deadlift x BW OR for advanced athletes - Deadlift x 1.5 BW x 10<br />
2A) Burpee Broad Jump x 25 total yards<br />
3A) 400m Run<br />
4A) 60 sec AMRAP x each:<br />
a) Pull Ups (or Recline Rows – worth only .5 point)<br />
b) Squats<br />
c) Push Ups<br />
***Count Total Reps<br />
***No rest in between sets<br />
REPEAT 1A) – 4A) UNTIL 30 MIN TIME LIMIT IS UP
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com<br />
The 30 Min Warrior Race Challenge:<br />
Exerc<strong>is</strong>e Descriptions<br />
Deadlift: The deadlift will be performed with a traditional barbell. The weight will<br />
be loaded according to the athletes weight (round UP to the nearest weight).<br />
Athletes that are more advanced can choose to use 1.5 their bodyweight.<br />
For movement st<strong>and</strong>ards, the barbell starts on the ground <strong>and</strong> fin<strong>is</strong>hes grasped<br />
in the h<strong>and</strong>s at mid thigh, with the knees <strong>and</strong> hips extended. The shoulders must<br />
be behind the barbell when viewed from the side. The barbell cannot be<br />
bounced. The arms must stay extended as the barbell <strong>is</strong> lowered to the ground<br />
for the rep to count.<br />
Pull Up: At the bottom, the Athlete's arms must be fully extended. At the top of<br />
the pull-up, the chin must break the horizontal plane of the bar. Dead-hang<br />
(strict), kipping, or butterfly pull-ups are all allowed, as long as all the<br />
requirements are met.
Recline Row (regression to Pull Ups): - If athlete can’t complete real pull ups,<br />
they have the choice to perform recline rows as a regressions.<br />
For movement st<strong>and</strong>ards, both heels must be directly below the anchor point of<br />
the rings or suspension straps. Arms must reach full extension at the bottom.<br />
H<strong>and</strong>s or rings / straps must touch chest / arm pits at the top. ***Recline Row<br />
reps are only worth .5 point since they are a regression to pull ups.<br />
Push Up: Both h<strong>and</strong>s must release at the bottom of the pushup. Arms must<br />
achieve full lockout <strong>and</strong> hips must r<strong>is</strong>e above the ankles at the top.<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
Bodyweight Squats: Athlete must squat down until the crease of the hip <strong>is</strong> at or<br />
below the top of the knee. Full extension of the hips must occur at the top in<br />
order for the rep to count.<br />
Burpee Broad Jumps: Athlete will first perform a full Burpee (chest to floor) then<br />
upon returning to the top, athlete can then broad jump forward covering as much<br />
ground as possible. Before athlete jumps again, they must hit a full burpee<br />
again. Athlete must cover 25 yards total before Burpee Broad Jump section <strong>is</strong><br />
complete.<br />
***For BEST explanation, view the video HERE<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
Breakdown of The 30 Min Warrior Run<br />
Challenge<br />
With a continuous running clock, you will begin with:<br />
(Strength)<br />
1A) Barbell Deadlift x Bodyweight OR DL x 1.5 BW (Advanced Athletes) x 10<br />
Th<strong>is</strong> first part <strong>is</strong> to test a person's <strong>strength</strong> <strong>and</strong> since th<strong>is</strong> challenge / mud run<br />
race specific, one only has to lift their bodyweight x 10 reps. If a person <strong>is</strong> more<br />
advanced, they can choose to use 1.5 x their BW. The deadlift <strong>is</strong> by far one of<br />
the best lifts to train for <strong>strength</strong>, which <strong>is</strong> why it’s been placed first within th<strong>is</strong><br />
challenge.<br />
(Power)<br />
2A) Burpee Broad Jump x 25 yards<br />
The Burpee Broad Jump <strong>is</strong> a perfect movement to test full body power. You will<br />
perform a burpee <strong>and</strong> then broad jump. The athlete <strong>is</strong> done as soon as the cover<br />
25 total yards.<br />
(Endurance / Strength Cardio)<br />
3A) Run 400m<br />
After the combination of Deadlifts <strong>and</strong> Burpee Broad Jumps, your heart rate will<br />
be sky high so in th<strong>is</strong> case, a 400m will still serve as a good test of endurance<br />
even though it's not that far of a d<strong>is</strong>tance. In most challenge races, you have<br />
running sections that will last longer then 400m but the way th<strong>is</strong> part of the<br />
challenge <strong>is</strong> specific to challenge races <strong>is</strong> via the transitions between running <strong>and</strong><br />
<strong>strength</strong> movements (obstacles). In a race you'll be switching between running<br />
<strong>and</strong> obstacles that will require <strong>strength</strong> <strong>and</strong> athletic<strong>is</strong>m, so the combo of the<br />
deadlifts, burpee broad jumps, <strong>and</strong> the 400m <strong>is</strong> perfect.<br />
(Bodyweight Strength)<br />
4A) Pull Ups x max in 60 secs<br />
***Or Recline Rows x max in 60 secs – Each rep <strong>is</strong> only worth .5 point<br />
4B) Squats x max in 60 secs<br />
4C) Push Ups x max in 60 secs<br />
After you fin<strong>is</strong>h the 400m run, you get 60 secs at each bodyweight station with<br />
ZERO rest in between. Th<strong>is</strong> <strong>is</strong> where you will score your points so every rep on<br />
th<strong>is</strong> section counts.<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
Depending on how high your fitness level <strong>is</strong>, you'll be able to attempt the tr<strong>is</strong>et<br />
multiple times to score more points as long as you are able to make it back<br />
around to the tr<strong>is</strong>et within the allowed 30 min time limit.<br />
It's all-apart of the challenge. The better you're prepared, the higher your score<br />
will be!<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com<br />
30 Min Warrior Race Challenge:<br />
Score Keeping<br />
Bodyweight Score = Deadlift Weight (Advanced Athletes will use 1.5 Bodyweight)<br />
Total Score of Reps Completed from The Bodyweight Tri-Set (Push Ups +<br />
Squats + Pull Ups)<br />
***If Recline Rows used for regression to Pull Ups, only .5 points are given for<br />
each rep)<br />
Total Tri-Set Score / Bodyweight = FINAL SCORE<br />
Example:<br />
DL = 175<br />
Tri-Set Score (60) + (300) + (200) = 560<br />
SCORE = 560 / 175= 3.2<br />
Your goal <strong>is</strong> to RAISE your score overtime.
The Aggressive Strength Training<br />
Guide.<br />
<strong>Trav<strong>is</strong></strong> <strong>Stoetzel</strong> <strong>is</strong> a <strong>hardcore</strong> <strong>and</strong> <strong>aggressive</strong> <strong>strength</strong><br />
<strong>coach</strong> <strong>located</strong> in Omaha, NE where he owns <strong>and</strong><br />
operates The Forged Athlete Gym, which caters to highly<br />
dedicated athletes <strong>and</strong> serious lifters.<br />
Below you can gain knowledge insight on the various tools<br />
<strong>and</strong> resources he uses to help turn h<strong>is</strong> clients <strong>and</strong> athletes<br />
into strong, jacked, <strong>and</strong> athletic soldiers. The section below<br />
showcases the other various <strong>strength</strong> <strong>and</strong> conditioning<br />
programs <strong>and</strong> products he has created <strong>and</strong> uses to help<br />
people all across the world get results.<br />
Connect With Me Below:<br />
Facebook / Twitter / YouTube / Lean And Mean Blueprint<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
The Bags, Bells, <strong>and</strong> Bodyweight Training System – The<br />
“System” <strong>Trav<strong>is</strong></strong> created built upon years of in-the-trenches<br />
work with h<strong>is</strong> clients <strong>and</strong> himself. Th<strong>is</strong> <strong>is</strong> for SERIOUS<br />
trainees that combine the use of kettlebells, bodyweight, <strong>and</strong><br />
s<strong>and</strong>bags to help construct serious gains in muscle, <strong>strength</strong>,<br />
power, <strong>and</strong> athletic<strong>is</strong>m. If you love to train hard <strong>and</strong> want a<br />
serious challenge, th<strong>is</strong> <strong>is</strong> it!<br />
Th<strong>is</strong> program spans over 40 total weeks <strong>and</strong> will put anyone<br />
to the test. If you’re serious about getting lean while<br />
building <strong>strength</strong> <strong>and</strong> power all at the same time, th<strong>is</strong> <strong>is</strong> the<br />
perfect blend of kettlebells, s<strong>and</strong>bags, <strong>and</strong> bodyweight<br />
training. Exceptionally great for MMA fighters, wrestlers<br />
<strong>and</strong> other combat athletes including fire, military, a law<br />
enforcement personnel.<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
PROJECT: Mobile <strong>and</strong> Hostile Bodyweight Training<br />
System: If you’re low on resources as far as weight training<br />
equipment goes, th<strong>is</strong> <strong>is</strong> your NO EXCUSES problem solver! I<br />
originally created th<strong>is</strong> program for a Brazilian Professional<br />
Football team <strong>and</strong> when I went down south to train them,<br />
we had ZERO equipment to work with.<br />
The results… A Brazilian Football National<br />
Championship!<br />
Whoever chooses to go through th<strong>is</strong> whole system will<br />
become stronger, faster, highly conditioned, <strong>and</strong> more<br />
explosive. Th<strong>is</strong> <strong>is</strong> a great program for people on the go with<br />
limited options for equipment. Th<strong>is</strong> <strong>is</strong> ideally made for MMA<br />
fighters, wrestlers, football players, <strong>and</strong> other power /<br />
combat athletes. All serious lifters welcome!<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com
Want To Train With Other “Focused <strong>and</strong> Determined ”<br />
Hardcore Lifters <strong>and</strong> Athletes?<br />
As a member of TrainAggressive.com you get access to me as<br />
well as the other like-minded members of our <strong>hardcore</strong><br />
<strong>strength</strong> <strong>and</strong> conditioning community.<br />
You’ll get 2 different <strong>strength</strong> <strong>and</strong> conditioning programs each<br />
<strong>and</strong> every month + tons of new fresh new training content!<br />
<strong>Trav<strong>is</strong></strong><strong>Stoetzel</strong>.com<br />
Click HERE to find out more info!