Fitter, Faster, Leaner

The one thing that most guys and girls who reach out to me want is to build more muscle. Oh, and lose more fat. Oh, and be stronger. Oh, and be faster. Oh, and have more endurance.

Building some muscle and stripping away unwanted body fat just isn't enough anymore. You're looking for more out of your workouts; not just added size and a better six-pack, but improved athletic performance for recreational sports activities, greater overall fitness to improve health, and the ability to run the annual 5K without embarrassing yourself. That's why I designed a comprehensive program that will improve your strength, endurance, speed, power and lean muscle mass. My plan does it all, which is why it's appropriately named "Fitter, Faster, Leaner."

To be more specific, you'll increase your strength in every major muscle group, not to mention on major exercises like the bench press, squat, shoulder press and even barbell curls. You'll increase muscle power with exercises such as power (aka "plyo") push-ups and jump squats. The jump squats and heavy squats will also help to increase your running speed in the 40-yard-dash, which you'll run each week, along with 30-second sprint intervals.

In addition to enhancing the "new-school" aspects of strength, power and speed, you'll also do some "old-school" military-inspired work to increase both running and upper-body muscular endurance via weekly distance runs and push-ups, respectively. Now is the time to really work on your push-ups. How many can you do right now consecutively? Maybe 20 or 30? With my Density Training Push-Up Program, you'll be able to do 60 push-ups non-stop by the end of 12 weeks, if you commit to it.

Through all these different forms of training, you'll have your bases covered in terms of size, strength, athleticism and endurance.

Is that too much to ask for? Not if you have the right training program – one that involves periodization, a method of altering training variables (such as load, volume, sets and reps) at specific times during a program to elicit peak performance. As you know, I am a big fan of periodization, mainly because science and decades of anecdotal reports prove that it works. Anyone who's tried my Micro Muscle program has experienced the results of periodization first-hand.

PROGRAM BREAKDOWN

Weight-Training

The 12-week lifting program will be a two-day split that divides the body into two separate workouts (chest, back, shoulders and abs in one; legs and arms in the other). You'll train each muscle group twice a week, for a total of four weekly weight workouts.

In the workout charts, lifting sessions are labeled Workout 1, 2, 3 and 4. Train whatever days fit your schedule best (i.e., Monday, Tuesday, Thursday, Friday), but try and make sure that Workouts 1 and 3 are separated by two full days; likewise for Workouts 2 and 4. Workouts 1 and 2 will focus on developing speed, strength and power, while 3

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