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Copyright © 2016 by Mixed Martial Media Inc. – All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Eric Wong or Mixed Martial Media Inc.

Published by: Mixed Martial Media Inc. 1139 College Street, 1st Floor Toronto, Ontario, Canada M6H 1B5 E-mail: support@powerdojo.com Web: www.powerdojo.com This program is designed to improve your fitness. Not cure cancer, gonorrhea, or any other disease you may have. While a lot of time and effort has been invested in making this program as effective and safe as possible, you may still hurt yourself while doing it. You may even die. While both are unlikely, if either happens, it’s not my fault. It could’ve been just the trigger for something that’s been hanging around for a while, waiting to come out. That’s why before starting any exercise program, including this one, you may want to get cleared by your doctor. If you have any weird symptoms like dizziness, pain in your left arm, forgetfulness, or anything else that’s not normal, stop and seek medical help. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. I don’t know what the law says if your doctor is fat and unhealthy, though, in which case you may want to get a new doctor. You can’t give what you don’t have! This is my legal disclaimer as well as a tidbit of sound advice.

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So, you want to fix your tight shoulders, but don’t want to lose strength or muscle? Well, then this is the right program for you. I’ve designed it in response to numerous requests from guys wanting the best program to follow while focused on their shoulder flexibility with the Shoulder Flexibility Solution [SFS] program. While I designed SFS to work with any program you’re following, many programs will counteract the effects of SFS because they’re imbalanced. Kind of like the first weight training program I followed when I was 16, which included 3 sets of the following exercises:

1. Bench Press 2. Standing Barbell Curl 3. Skull Crusher

To say this is an imbalanced program is putting it lightly. No exercises for the back muscles or Pull movement pattern, no lower body, no shoulder stabilizer work, no core exercises!... But my chest and arms got bigger and girls at school noticed, so I was happy. ;-) [NOTE: if you’re used to following programs based on muscles, like doing workouts for chest, back, biceps, quads, etc… then watch this video to familiarize yourself with training based on MOVEMENT

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PATTERNS, which is what I recommend to athletes and everyone who wants an athletic, functional body]

Today, with the rise in popularity of strength-focused workouts, many guys are still overtraining their Push movement patterns using exercises like the Bench Press, Overhead Press and Pushups, while not spending enough time doing Pull exercises such as Chinups and Rows. And for those with shoulder flexibility problems such as rounded shoulders or problems reaching overhead, too much work on the horizontal Push pattern (Bench Press, Pushups) without counteracting the effects will make it difficult to fix this issue. That’s why I’ve designed the Shoulder Friendly Strength & Muscle program – to allow you to maintain or even build strength and muscle, while supporting the gains in shoulder flexibility you’ll get from the SFS program. The 3 biggest culprits in hampering your shoulder flexibility gains are: 1) Horizontal Push exercises including Bench Press, Pushups, Dips and any Dumbbell Presses, which can contribute to rounded shoulders, excessive thoracic kyphosis and difficult reaching up overhead. 2) Vertical Pull exercises especially Pullups and Overhand Lat Pulldowns, which affect your ability to reach up overhead and can contribute to rounded shoulders. 3) Isolated bicep exercises like the Barbell or Dumbbell Curl, which can also contribute to rounded shoulders.

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So we will be including these exercises, but with specific set and rep parameters and balancing them from a volume and intensity perspective against exercises that improve your shoulder flexibility like Vertical Push and Horizontal Pull movements. On top of the overall program design supporting your goal of improving your shoulder flexibility, we’ll also be making use of the following 3 techniques: Final Set Stretching: this technique is to be applied to the 3 categories of exercises described above that contribute to shoulder tightness and it will be used only in the Muscle phase of this program. What we’ll be doing is once the final set of the exercise is complete, you’ll be holding a 20 second stretch at the end range of motion with a lighter weight than you just finished with, since you’ll be near the end of your tank at the end of the last set. The weight should be held where there you can still control it with your muscles and NOT where it’s being held just by your joint or the ligaments of the joint. So if you’re doing the Bench Press with 185 pounds, you’ll strip 50 pounds off and hold the bar just off your chest for 20-30 seconds. This technique must be used with care as loaded stretching done with too much weight can lead to joint injury, exactly what we don’t want, but when done properly, it may also contribute to hypertrophy gains. Post-Exercise Full ROM Programming: for the same 3 categories of exercises but this time for the Strength phase of this program, we’ll ensure that the effects of the exercise are counteracted by

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performing a set through the full range of motion (ROM) of the movement pattern just worked. For example, if you’re doing the Bench Press, once you’re done, you’ll rest a minute or 2 then perform a set of Dumbbell Presses where you do 6 reps at a weight you can control for a 333 tempo – that’s 3 seconds eccentric, 3 second pause and 3 second concentric. I’ve chosen to program the Dumbbell Press because you can get a greater ROM with it compared to the Bench Press. This will ensure that the last thing your nervous system sees is this exact movement pattern being performed but through the full range, so we’re programming your nervous system to remember that this is the range it needs. When you’re lifting heavy, the last reps you do are often with a shorter ROM or you’re using compensatory movements like swinging your back during Bicep Curls or bouncing the bar off your chest during the Bench Press, so your nervous system remembers that you’re not using the full ROM and over time, the “use it or lose it” principle kicks in and you’ll lose this valuable ROM. Inter-set Stretching: to get the most out of the horizontal Pulling and vertical Pushing exercises we’ll be doing, we’re going to stretch the opposite muscle groups in between sets. This study done in 2015 showed that stretching the pecs in between sets of the Seated Row led to increased strength and lat and biceps activation, so it not only helps stretch the pecs but also improves the exercise you’re doing. Might as well kill two birds with one stone!

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This is exactly what Steps 3 and 4 of the 6 Step Shoulder Flexibility System are based on – we’re just going to apply it to our resistance training too. You now have the science and background behind this program, so let’s discuss how to implement it to build strength and muscle while allowing your shoulders to simultaneously improve their flexibility.

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This program is divided into 2 phases: the Strength phase and the Muscle phase. Both phases are 4 weeks in length and you can cycle them back and forth for continued gains. I suggest starting with the Strength phase at 2 days/week, which will help your shoulders make the fastest gains in flexibility with SFS. Subsequent cycles of the Strength phase can be done at 3 days/week but by then, you should have made significant gains in your shoulder flexibility, so you can shift your focus back to Strength. The Muscle phase is 3 days/week because to stimulate hypertrophy, more frequent stimulation is necessary. The key to the Strength phase is ensuring each set is performed as intensely as possible with heavy loads and longer rest periods, while the key to the Muscle phase is time under tension and stimulating the lactic energy system through longer sets and shorter rest period. If you’re more interested in either Strength or Muscle, you can spend 4 weeks on the phase you’re focused on and 2 weeks on the phase you’re not as focused on, which gives your body a break from the same stimulus and will help you make better gains than just doing the same phase repeatedly. Over the next few pages we’re going to discuss the training templates and how to follow them and use them to track your workouts, then we’ll get into the workouts themselves with templates you can print and use to track your workouts.

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All strength programs are written in the following format:

EXERCISE REPS TEMPO REST SETS

1) Bench Press 8 – 12 2 0 2 60 s 2 - 3

2) Prone Cobra 3 – 6 Hold 20 s ~ 1

Reps: a rep is one complete motion through the exercise, for example, one repetition of the Bench Press is taking the bar off the rack, lowering it to your chest then pressing it up until your elbows are straight.

“How much weight should I use?” The weight you choose should force you to stop when you’re in the prescribed rep range with each rep being performed with perfect form. It will take 1 workout to dial it in through trial and error then after that as long as you’re tracking your workouts, you’ll know exactly how much weight to use. Tempo: the pace of the movement or amount of time to hold a static exercise. Example: 2 1 2 means lower the weight over 2 sec (eccentric), 1 sec pause at bottom, lift weight over 2 sec (concentric). If you see an ‘X’ that means you do the rep as fast as possible. Rest: amount of time to rest in between sets.

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If you see a down () arrow, it means proceed to the next exercise without resting.

If you see a time with an up () arrow, rest for the amount of time shown then go back to the first exercise in the sequence (superset and circuit techniques). Sets: how many sets to do, where the number of repetitions prescribed and performed together makes up a single set. The bottom portion of your program is dedicated to the Tracking Log, which enables you to write down the exact number of reps, sets and weights that you used so that you can improve upon the session next time.

EXERCISE DATE Aug 10/16

Aug 13/16

Aug 16/16

Aug 20/16

1) Bench Reps

Intensity 12 10 135 lbs

12 12 10 135 lbs

12 12 12 135 lbs

10 8 8 145 lbs

2) Cobra Reps

Intensity 9 20 s

6 30 s

4 45 s

2 2 60 s 30 s

On August 10, the athlete did 2 sets of 12 reps for the first set and 10 reps for the second of Bench Press using 135 lbs and for the Prone Cobra, the athlete did 1 set of 9 reps holding each rep for 20 sec. You can then follow along and see the progression for each subsequent workout. KEY POINT: make it a habit to write down the reps performed after each set is completed or you’ll forget what you did. As you can see, for each session the athlete was within each rep and set range for both exercises. The progression from workout-to-

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workout follows a step-wise progression model for the bench press as displayed in the following graph:

The athlete starts at 8 reps then works up to the top of the range (12). At this point, the athlete increases the intensity, and goes back to the bottom of the rep range (8). To progress your exercise program, work your way up to the top of the rep range. Then increase the intensity (weight used), which will naturally decrease the number of reps you can perform and bring you back to the bottom of the range. Then you work your way back to the top. Following step-wise progression will ensure that you continue to improve from workout-to-workout. Even if you do 1 more rep or add a measly 5 lbs, over time, these incremental gains will result in real results.

Just like in anything, there are a lot of different ways to skin a cat. This is one of the simplest progression methods to follow.

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1 2 3 4 5 6

Workout #

Step-Wise Progression

Repetitions

Intensity

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I suggest you do the Strength Phase first if you’re starting the Shoulder Flexibility Solution at the same time, because it’s a 2 day/week program so your adaptation energy won’t be spent recovering from your resistance training workouts and can be used to make faster gains in flexibility. You’ll see how the various techniques we talked about earlier that will ensure your resistance training workouts don’t negatively impact your shoulder flexibility gains are integrated right into the workouts. On top of those techniques, the overall program design in terms of upper body Push versus Pull movement patterns is in favour of more Pulling movements, to help you get your shoulders back and work those scapular stabilizers in a complementary way to the SFS routines. Be sure to do the Pre-Workout Shoulder Prep routine before this workout and your prescribed SFS routine afterwards. On off days, you can do some traditional cardio, intervals, general mobility or even 1-2 Shoulder Friendly Bodyweight routines that you got with this program. If you do cardio, do the Pre-Workout Shoulder Prep before it and your SFS routine afterwards, or you can separate them if you want. In the future, you can up this phase to 3 days/week if you want, by alternating each workout back and forth, so in Week 1, you’d do Day 1 twice and in Week 2, you’d do Day 2 twice and so on.

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EXERCISE REPS TEMPO REST SETS

1) Deadlift 2 – 4 X 0 X 2-4 min 2 – 3

2) 1-arm DB Row 6 – 8 3 0 X 1-2 min 3 – 4

During 1-arm DB Row rest period perform static chest stretch for 30 sec (per arm)

A3) 1-arm Arnold Press 6 – 8 Control 2 – 4

A4) Seated High Row 8 – 10 3 1 1 1 min 2 – 4

5) Hanging Knee Raises Up to 10 Control 1 min 2 – 3

NOTES Reminder - a tempo of “X” means perform this portion of the movement as quickly as possible A4) The 3 1 1 tempo means you pull the weight towards you (concentric) in 1 second, hold it for 1 second, then control the weight back (eccentric) under 3 seconds.

Exercise Date

1) Deadlift 2 sets 2 sets 3 sets 3 sets

2) 1-arm DB Row 3 sets 3 sets 4 sets 4 sets

A3) 1-arm Arnold 2 sets 3 sets 3 sets 4 sets

A4) High Row 2 sets 3 sets 3 sets 4 sets

5) Knee Raises 2 sets 3 sets 3 sets 3 sets

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EXERCISE REPS TEMPO REST SETS

1) Bench Press 3 – 5 2 0 X 2-4 min 2 – 3

After the last Bench Press set, rest 1 minute then grab some dumbbells and do 6 reps through a full range of motion using a strict 333 tempo

2) Reverse Lunge 3 – 5 per Control 1-2 min 2 – 4

3) Pullups / Lat Pulldowns 6 – 8 Control 1-2 min 2 – 4

A4) Turkish Getup 2 per Control 2 – 3

A5) Bent-over Underhand Row 6 – 8 Control 1 min 2 – 3

During the rest period after the BO Row perform static chest stretch for 30 sec per arm

NOTES 3) Do Weighted Pullups if you can do more than 8 with bodyweight A4) Switch arms each rep

Exercise Date

1) Bench 2 sets 2 sets 3 sets 3 sets

2) Reverse Lunge 2 sets 3 sets 4 sets 4 sets

3) Pullups/Lat PD 2 sets 3 sets 3 sets 4 sets

A4) Turkish Getup 2 sets 3 sets 3 sets 3 sets

A5) BO Row 2 sets 3 sets 3 sets 3 sets

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The Muscle Phase is a 3 day/week template, because you need at least 3 days/week for the best hypertrophy stimulus. You’ll notice slower Tempo prescriptions – make sure you follow these slower tempos because they are necessary to ensure the set stimulates the lactic energy system, which elicits a growth hormone response and helps you build muscle. Again, you’ll see how the various techniques we talked about earlier that will ensure your resistance training workouts don’t negatively impact your shoulder flexibility gains are integrated right into the workouts. Be sure to do the Pre-Workout Shoulder Prep routine before this workout and your prescribed SFS routine afterwards. If your goal is to build muscle and you want to do some type of cardio, on an off day I suggest either high intensity intervals OR a Shoulder Friendly Bodyweight routine, so that you’re not spending excessive energy that would be better directed to muscle building. But if you don’t care too much about building muscle, you can do 2 days of cardio and you can do them either on off days or after the resistance training workout (following an SFS routine). And if you don’t care about building muscle, it’s still good to go through this phase as it lightens the load on your joints compared to the Strength Phase and simply gives your body a different stimulus so when you get back to Strength workouts, your body will adapt.

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EXERCISE REPS TEMPO REST SETS

1) Back Squat 8 – 12 3 0 X 1 min 2 – 4

2) Overhead DB Press 8 – 10 2 0 X 2* 1 min 3 – 4

During Overhead DB Press rest period perform static Lat stretch for 30 sec (per arm)

3) Pushups Up to 12 3 0 X 1 min 3 – 4

After the last set, hold at the bottom for 20-30 sec, dropping to your knees if necessary

A4) Inverted Row Up to 12 4 0 1 2 – 4

A5) Tricep Pushdown 10 – 12 3 0 X 1 min 2 – 4

6) Hanging Scap Drill 1 min Hold 2 sec 30 sec 2 – 3

NOTES 2) Hold the dumbbells at the top for 2 seconds for each rep and really extend your arms up

Exercise Date

1) Back Squat 2 sets 3 sets 3 sets 4 sets

2) DB Press 3 sets 3 sets 4 sets 4 sets

3) Pushups 3 sets 3 sets 4 sets 4 sets

A4) Inverted Row 2 sets 3 sets 3 sets 4 sets

A5) Tricep 2 sets 3 sets 3 sets 4 sets

6) Scap Drill 2 sets 2 sets 3 sets 3 sets

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EXERCISE REPS TEMPO REST SETS

1) Flat Dumbbell Press 8 – 10 3 0 1 1 min 2 – 4

After the last set, grab some lighter DBs then hold at the bottom of the press for 20-30 sec

2) Bulgarian Split Squats 6 – 8 per Control 1 min 2 – 3

3) 1-arm DB Row 10 – 12 per Control 1 min 2 – 4

During 1-arm DB Row rest period perform static chest stretch for 30 sec (per arm)

4) Cable Sword 10 – 12 per Control 1 min 2 – 3

5) Side bridges 3 per Hold 15 sec 30 sec 2

Exercise Date

1) DB Press 2 sets 3 sets 3 sets 4 sets

2) Bulgarians 2 sets 2 sets 3 sets 3 sets

3) 1-arm DB Row 2 sets 3 sets 4 sets 4 sets

4) Cable Sword 2 sets 3 sets 3 sets 3 sets

5) Side Bridges 2 sets 2 sets 2 sets 2 sets

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EXERCISE REPS TEMPO REST SETS

1) Chinup / Underhand Pulldown 6 – 8 3 0 1 1 – 2 min 3 – 4

After the last Chinup set, hang from the bar for 20-30 sec, or if doing the Pulldown, hold on to the bar and let it pull you up for 20-30 sec

2) Seated Row 8 – 10 4 0 1 1 min 3 – 4

During Seated Row rest period perform static chest stretch for 30 sec (per arm)

3) Stiff-leg Deadlift 6 – 8 Control 1-2 min 2 – 3

4) Cuban Rotations 10 – 12 Control 1 min 2 – 3

A5) Standing Barbell Curl 8 – 10 3 0 X 2 – 3

A6) T-Lateral Ball Roll 3 per Hold 5 sec 1 min 2 – 3

Exercise Date

1) Chinup / PD 3 sets 4 sets 4 sets 4 sets

2) Sated Row 3 sets 3 sets 4 sets 4 sets

3) SLD 2 sets 2 sets 3 sets 3 sets

4) Cuban Rotation 2 sets 2 sets 3 sets 3 sets

A5) Barbell Curl 2 sets 3 sets 3 sets 3 sets

A6) T-Ball Roll 2 sets 3 sets 3 sets 3 sets