TOTAL POWER TRAINING Total Power Training By Chris Barnard Copyright 2013 Overtime Athletes Inc. All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the publisher. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique particularly if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader’s sole discretion and risk. The author’s and publisher of this document make no warranty of any kind in regard to the content in this document, including, but not limited WRDQ\LPSOLHGZDUUDQWLHVRIPHUFKDQWDELOLW\RU¿WQHVVIRUDQ\SDUWLFXODUSXUSRVH7KHDXWKRU¶VDQGSXEOLVKHURIWKLVGRFXPHQW are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document PAGE 1 TOTAL POWER TRAINING PAGE 2 TOTAL POWER TRAINING Contents Introduction to Iron 6 Theory 9 Philosophy 11 Template 15 Performance Assessment 16 Total Power Training Program 19 Final Thoughts 41 PAGE 3 TOTAL POWER TRAINING PAGE 4 TOTAL POWER TRAINING elcome to Total Power Training, I want to commend you for taking steps to improve your performance and move towards your goals. I want to start off by saying I believe this WV\VWHPVKRXOGQRWEHGRQHLQSODFHRI\RXUVSRUWVSHFL¿FSUDFWLFH,WVKRXOGEHXVHGDV DFRPSOLPHQWWRZRUNLQJRQ\RXUVSRUWVSHFL¿FVNLOOVVXFKDVVSULQWLQJKLWWLQJVKRRWLQJWDFNOLQJ punching, etc. Skills necessary for your sport should be practiced on their own; however the training you will receive in this program will help you to amplify and maximize these skills, enabling you to perform IDVWHUZLWKLQFUHDVHGLQWHQVLW\DQGPRUHHI¿FLHQF\737ZDVFUHDWHGWREHDVVWUDLJKWIRUZDUG as possible. The program is holistic in the sense that it includes training for the entire body and UHFRYHU\,I\RXZDQWWRPD[LPL]H\RXUUHVXOWVIROORZDOOWKHFRPSRQHQWVLQWKHVSHFL¿FRUGHUWKH\ are laid out. 2QHWKLQJ\RXZLOO¿QGXQLTXHDERXWWKH737SURJUDPLVWKDWLWFDQHDVLO\EHWDLORUHGWR\RXU VSHFL¿FVSRUW5HJDUGOHVVRILI\RXUVSRUWWDNHVSODFHRQDFRXUWRURQD¿HOG,JXDUDQWHH\RXZLOO see drastic improvements in performance. In terms of the necessary equipment needed to perform Total Power Training, I have done my best to design the workouts so they can be done with implements found in most modestly equipped J\PV:KHQ,KDGWRSHUIRUPWKLVWUDLQLQJLQORFDOJ\PV,KDGWREHFUHDWLYHDQG¿QGQHZ techniques that would allow me to receive the same results with little equipment. Lastly I would highly recommend training with a partner, having someone else there to push you even further will always result in your greatest output... Unless you are naturally driven. Regardless I want to wish you my best and welcome you to my system which will make you an even better athlete. PAGE 5 TOTAL POWER TRAINING Introduction to Iron As a boy growing up in south Florida I tried my hand at every sport that was offered in my immediate vicinity. Though I KDGDQDWXUDODI¿QLW\IRUPDQ\VSRUWVWKHRQHZKLFK,KHOG closest to my heart was football. My football team became my surrogate family and for the span of almost a decade we played together. Every single member of that team played together from little league all the way through high school. As I became more competitive in sports and football, I quickly came to the conclusion that if I really wanted to stand out, I ZRXOGKDYHWRVWDUWVWUHQJWKWUDLQLQJ,FDQVWLOOUHFDOOWKH¿UVW 0\¿UVW\HDURI)O\ZHLJKWIRRWEDOO time I stepped into a gym. My buddy Kenny’s dad took us to his local gym. Kenny’s dad was no ordinary gym goer, he was a southern bred bad ass who had previously been released from jail. His crime? Being a suspected mob enforcer. To put it mildly Kenny’s dad was a monster and showed it when he trained. I remember it like it was yesterday. My scraggly group of friends trailing behind “Big Kenny” as he walked through the doors of the old hardcore bodybuilding gym which just so happened to be on the rough side of town. Within minutes of walking into the joint we were ushered to the back of the gym, well past all the fancy machines and found ourselves standing in what looked like a torture chamber. There were no mirrors, no shiny chrome apparatuses, there was only an iron cage, a bar, and some rusted metal plates. For the next two hours “Big Kenny” punished each of us by ordering repetition after repetition of the most basic movements. I can still recall the weakness setting in and my knees damn near buckling as we moved from barbell squats to the bench press. My friends Chad, Kenny, and Jon were a bit older than me and throwing around more weight than I possibly could (Kenny took after his Father and went on to hold our school’s bench record of 365 as a Sophomore). Though I was the youngest of the bunch, the disparity in strength forced feelings of inadequacy to creep up. I had to respond. I came up with a master plan. I benched nearly everyday in hopes of increasing my 1 rep max. For the next three years strength became .HQQ\&DVH\DQG-RQPDQ\\HDUVODWHUEXWVWLOOER\V an obsession. I consumed information in muscle magazines with the same ferocity I choked down protein bars. I was determined to show them, I was determined to dominate the weight room. Sadly my infatuation with bigger arms and a bigger bench earned me nothing more than a mediocre education in training courtesy of the PLVLQIRUPDWLRQFRQWDLQHGLQ¿WQHVVPDJD]LQHV)RUDOOWKHUHDGLQJ,KDGGRQH,VXUHDVKHOOZDVQ¶W any faster, stronger, or more powerful. Truth is the more of these “bodybuilders styled workouts” I did the more I strayed from performance. The only good thing that came from the 3 years of chasing my tail with dead-end workouts and misguided readings was a relentless infatuation to perform better and become Bigger, Stronger, and Faster. PAGE 6 TOTAL POWER TRAINING Turning Point $IWHUKLJKVFKRROWKHUHZHUHLQVWDQFHVWKDWDOORZHGPHWRSXWHYHU\WKLQJWRJHWKHU0\¿UVW\HDU out of high school I linked back up with Big Kenny to train and that was when I was introduced to Powerlifting. I trained with him every Monday, Wednesday, and Friday of the week. We performed the Squat, Bench, and Deadlift in respective order throughout the week. Initially I was fairly skeptical because Kenny’s approach went against everything I had read about all those years back in the magazines. Despite my apprehension I decided to push on and put my faith in Kenny, how could I not? He was a gorilla in the weight room. Six months later my body had transformed from a scrawny slapdick to a stocky “man-child”. I ¿QDOO\KDGWKHERG\RIDSRZHUDWKOHWH7KLVZDVDJUHDWH[SHULHQFHZKLFKZRXOGHYHQWXDOO\ SUHSDUHPHIRUP\¿UVW\HDURIFROOHJHIRRWEDOO A few years later I happened upon my second experience which would shape how I performed. To make a long story short, I was having an awesome season playing H-Back in JUCO. (YHU\WKLQJZDVÀRZLQJDFFRUGLQJWRSODQP\FRDFKDWWKHWLPHZDVH[FLWHGDERXWJHWWLQJPH offers from big time D-1 schools, my name was being tossed around as a ball player and I was on top of the world. That’s when things came crashing down. Midway through the season I sustained a “career ending” injury in game to my shoulder (which is now made of titanium) and told I would never play at a high level again. In those few minutes the doctors told me I would be sidelined for the rest of the season and SRVVLEO\QHYHUSOD\OLNH,KDGEHHQDÀRRGRIPHPRULHVUXVKHGRYHUPH,WKRXJKWEDFNWRWKH puke inducing workouts I had endured with the boys from the football team and the even tougher workouts I had been subject to with Big Kenny... That’s when I made a choice. I would comeback but this time I would be better than ever. For the next few days I sat for hours on end perusing the Internet for personal trainers in my area. Over the course of my search I came across a guy named Elliott Hulse, I don’t know why but something told me this was the guy to see so I loaded up my car, called my buddy and I drove an hour south to meet and eventually train with him. As you may know the rest of the story is history. We trained with his program for the next few years. Elliott introduced a style of training that made me and my buddy Byron shatter our performance goals. It wasn’t anything magical in fact looking back at it now it was simply well programmed intense workouts which provided us the (OOLRWWDQG,ZLQQLQJ)ORULGD6WDWH6WURQJPDQ correct stimulus to maximize our potential and become more explosive athletes. This training was enough to get me to the point where I joined the football team at my dream school, University of Miami. (6LGH1RWH - just to clear up questions I get about UM, I got picked up by the D-Line coach to play linebacker. After weeks of going through the process the NCAA deemed me ineligible due to some transfer/clearing house non sense that was later cleared up mid way through season which ultimately screwed me over in my last year of football) Years later and a degree in Applied Kinesiology and Physiology from U of Miami, I have had the opportunity to take over coaching at Elliott’s Strength Camp, the gym that started it all. Through college, my training experiences, and constant research I am able to selectively train local talent at PAGE 7 TOTAL POWER TRAINING Strength Camp. Over the past few years I have experimented, tested and tweaked this program with a wide array of athletes. It’s the same system I used to prepare for the NFL combine and after gathering enough evidence regarding the effectiveness of this program, I feel that it’s time to share it with other athletes looking to get a physical edge.