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The Hero Training Workout Program

The Hero Training Program

 Before you begin your workout journey today let me tell you a little about the Hero Training Program. First lets start out with its origins.

What is it?
The Hero Training Program is a workout routine that I created in honor of the physical traits of superheroes. As a child I always looked up to superheroes to model my athletic ability afterwards. The first group of heroes that influenced my training style was the Teenage Mutant Ninja Turtles. When the cartoon first aired I thought that it would be cool to be a ninja in real life and a turtle, but obviously that wasn’t happening (because of the whole being born human thing.) As a kid I took up karate and boxing before choosing more popular sports such as basketball and track and field. The older I got the more superheroes I would see that would influence how I wanted my body to look and my training style. When I entered middle school I became a fan of Batman. What made me a huge fan of this hero was the fact that he was human in a world of heroes with super powers and he still managed to be classified as one of the elite heroes because of how he mastered his body. I began to apply this concept to my training. I focused on all muscles, and chose to develop them all equally. In doing this I found new ways to train my body and mind such as mixing stability and strength routines together to changing my workout schedule every two weeks. Since I watched a lot of TV in between basketball practice and my individual workouts I would take interest in other heroes such as Goku from Dragon Ball Z, and I would study the Olympians from roman times and their training methods. On March 9, 2007 the movie "300" was released. This was the story of the legendary Spartans the most elite army in Rome. The story behind their training methods are epic, but the biggest take away from the movie other than the fight scenes was the physique of the warriors. They were ripped, and it set me out on a war path to achieve that look. After a brief career of semiprofessional basketball in Dallas, TX I found the career of fitness. In my 5-year career I strive to create a routine that developed the average person’s body into a super hero shape with the performance to back it up. My top attribute is the ability to jump high that put plyometric into the creation of the program as well as the anchor for its success. Plyometric workouts such as jumping exercises are a big portion of this program. I believe that dumbbells are one of the greatest body building tools for strength other than your own body weight, so they have been incorporated into the majority of the exercises. Body weight exercises are necessary for any training regimen, so they are used as daily routines in conjunction to other popular exercises. The combat sport that provided the best blend of speed, strength and agility in my opinion is boxing, so that is a key component that enhances this workout program. The Hero Training Program is a blend of all these elements and it follows my concept of training to be Faster, Stronger and Wiser every day.

How long is it?

The Hero Training Program is 15 weeks long with every routine lasting around 45 minutes. Every workout in this program is designed to be mastered. There will be one workout given at the beginning of each week, and it will be performed for a set amount of days based on your fitness level. These days will be determined by a color coded chart before each workout. Your progress will be determined by how many reps you can complete, the amount of weight you can lift and the amount of risers you can jump in each workout. Take a look at the chart below to see the fitness levels.

New to working out. Never been a part of a fitness regimen, or have not performed any physical activity for 6 months.
A consistent gym attendee, but needs something to intensify their routine. Also anyone who has reached a plateau in their current workout.
Athletes, gym rats, workout junkies or anyone who wants to push themselves beyond their limits
1-2 Days a week
3-4 Days a week
5 Days a week

You are the judge of your fitness level. You can customize the Hero Training Program based on how much time you can dedicate to it. This routine should not be too hard or too easy. You must pick the level that works best for you, and adjust to that level. There are achievements at the end of this program that can be reached to show how much you have accomplished during the 15 weeks. Bruce Lee said it best when he said that “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” That is how this workout program should be approached. This routine is not about confusing your muscles, but training them constantly until they develop from weak to strong.

What are its benefits?

The benefits of this program are the development of muscular strength, muscular endurance, fat loss, and muscle gain. Aesthetic goals can vary from person to person, so take at the nutritional tops and choose what’s best for your body. (Note that the nutritional tips do not guarantee results, and you should always consult with your doctor or physician before adding any vitamin or supplement to your body.) There are pre-selected performance goals that can be reached in this routine, but each individual may vary depending on fitness level. Some people may reach a goal in 15 weeks some may take 30 it all depends on your dedication level.

What muscle groups are targeted?
All muscle groups. This routine focuses on hitting all muscles in all planes of motion from smallest to largest.

Program Rules

The Hero Training Program has four rules;

Rule #1: 
You have to track all of your reps completed. This rule is set in place because it affects how fast you complete the program. There are preselected achievements in this routine that help you gauge your progress. As you move up in weight you will see results faster, if you track your reps. This way you will know when it’s time to move up in weight or keep it at the same level.

Rule #2:  
You must move up in weight or riser height after 100 completed reps. The method to the madness of this rule is to promote constant progression. If you have completed an exercise 100 times its time to make it harder so that your body doesn’t plateau.

Rule #3:
Start off small. Pride can be the number one workout killer for anybody who wants to make a real change in their body. To ensure success in this workout program, start off with small weight and crush the little goals, so that tackling the big ones will be much easier.

Rule #4:
Rest on the seventh day. Your muscles need time to recover. Since day six of each week only consist of a 30-minute fitness test the seventh day of every week should be dedicated to rest and recovery. This will give you time to mentally and physically prepare for the next week of training.

What is Faster Stronger Wiser?

Faster Stronger Wiser is a concept that I came up with to describe my style of fitness training. I always strive to be better than I was the day before, and that applies to my physical, mental and spiritual well being. The term Faster Stronger Wiser originates from the order in how my body developed. I was always fast, but not strong. When I developed my strength I didn’t know how to use it so as a result I had to acquire wisdom. This concept was applied to all of my training routines. Before becoming a certified personal trainer, I was rehabilitating my knee back to 100 percent after a bad injury during a basketball game. My primary concern was getting back my speed. In the process I started to lift weights and focus on full body strengthening exercises. This allowed me to develop unknown strength levels within myself. The wisdom portion comes from me learning how to work out. Throughout the course of getting my first two fitness certifications I took multiple fitness classes from cycling to Pilates. I studied all types of workout techniques and spent my time at work learning multiple exercises for all muscle groups. This process led me to becoming a successful personal trainer. I had serviced a little over 8,000 private sessions between three gyms, and taught over a hundred group classes. My first two clients went on to become personal trainers themselves and I even took part in the creation of my own classes. I began to apply the faster stronger wiser mindset to my day to day life outside of fitness. I n relation to school I would focus on finishing my assignments faster, so they would never be late. I focused on reading more of to be a stronger learner, and I took time out to actually understand the material that the courses provided to become a wiser student. Before I applied this methodology I was on the verge of quitting school, and not only did I finish with my Bachelors of Science in Business I went on to pursue my MBA in Business the following year. After seeing the success of this method in my career and school life I applied this method to my spiritual life. My belief in God is what kept me strong for the two years I spent recovering from a knee injury with no insurance and no professional assistance. I relied on a number of healing scriptures such as "Have mercy on me, O LORD, for I am weak; O LORD, heal me, for my bones are troubled." (Psalms 6:2 NKJV), and "He sent His word and healed them, And delivered them from their destruction." (Psalms 107:20 NKJV) I applied the methodology that God blessed me to know as "Faster Stronger Wiser",  and I was fast to read the word. I was strong willed in avoiding temptations to give up, and turn my back on God and I was wiser by taking time to understand the message in the scriptures I was reading. The methodology of Faster Stronger Wiser helped me get through so much in my life that I started to design routines with that concept in mind. Every workout in this book is designed to do three things. Make you faster by developing speed through enhancing fast twitch muscle development.  Make you stronger by building muscular endurance, power and strength, and make you wiser by taking a routine that takes time to master which will allow you to continue to reach new levels in your fitness journey