The Advanced Eternal Warrior
Christian Thibaudeau
Bodybuilding, Functional FitnessThe training approach in this program is designed to increase longevity and quality of life through an increase in functionality and physiological adaptations, while still focusing on performing like a bad-ass in the gym and looking good naked
This program is Coach Thibaudeau’s latest brainchild and one of those of which he is most proud
This program has been designed to create hard-wearing warriors who will outlast and outwork their competition at every opportunity
Don’t hesitate, join the army now
Preparation
A
• 10 minutes light cardio (heart rate of around 105 - 110 bpm) • Hip flexor/split squat loaded stretch - total of 2 minutes per side (doesn’t have to be unbroken, but if you need to rest, use the shortest rest periods possible. Don’t switch side until you have completed your 2 minutes) • 30 bodyweight squats (can be done unbroken or in sets with a short rest period) • 30 bodyweight lunges (15 per leg, go as fast as possible while maintaining good form) • 3 x 5 Box jumps (don’t use a high box, the purpose of the box is to reduce the “falling” distance and reduce the shock upon landing)
B
Back Squat
6, 6, 3, 6, 6, 6, 6
C1
Landmine Squat
3 x 8
C2
DB RDL
3 x 8
C3
DB Standing Calves Raise
3 x 10
C4
Steady-State Cardio
3 x 2:00
D1
Cable Crunches
3 x 12
D2
KB Swings
3 x 1:00
D3
Air Squat
3 x MAX @ 1:00
D4
Steady-State Cardio
3 x 2:00
Preparation
A
• 10 minutes light cardio (heart rate of around 105 - 110 bpm) • DB press loaded stretch - total of 2 minutes per side (doesn’t have to be unbroken, but if you need to rest, use the shortest rest periods possible) • 30 push-ups (can be done unbroken or in sets with a short rest period) • 3 x 5 Plyo push-ups (unless you can bench press at least 1.5x body weight do these from a bench. Meaning you start with your hands on a bench, not on the floor)
B
Bench Press
6, 6, 3, 6, 6, 6, 6
C1
Dips
3 x 8
C2
Incline DB Press
3 x 8
C3
EZ Bar Lying Tricep Extension
3 x 10
C4
Steady-State Cardio
3 x 2:00
D1
ShoulderRok/Macebell (L&R)
3 x 2:00
D2
Rowing ergometer
3 x 1:00
D3
Steady-State Cardio
3 x 2:00
Preparation
A
• 10 minutes light cardio (heart rate of around 105 - 110 bpm) • Pull-up hang loaded stretch - total of 2 minutes per side (doesn’t have to be unbroken, but if you need to rest, use the shortest rest periods possible. You can use straps) • 30 pull-ups or inverted rows or ring/TRX rows (can be done unbroken or in sets with a short rest period) • 3 x 15 meters prowler sprint or sled sprint. Use a light/moderate load, you want to be able to sprint, not “jog fast”
B
Trap Bar Deadlift
6, 6, 3, 6, 6, 6, 6
C1
Lat Pulldown
3 x 8
C2
Bent-over DB Row (neutral grip)
3 x 8
C3
Cable Curls
3 x 8
C4
Steady-State Cardio
3 x 2:00
D1
KB Swings
3 x 1:00
D2
Farmer's Walk
3 x 1:00
D3
Assault Bike
3 x MAX @ 0:20
D4
Steady-State Cardio
3 x 2:00
Preparation
A
With a weight vest (20-40lbs) complete the following in as little time as possible: • 20 meters sprint • 20 lunges/each side • 30 push-ups • 40 squats • 20 meters sprint
Workout
B
ShouldeRok / Macebell 3 x 10 swings per side 1 mile walk with: • Weight vest (20-40lbs) + • Sled (1/3 of body weight) + • 20-40lbs in each hand (DBs or KBs) depending on strength * It is 1 mile with all of that AT THE SAME TIME, not 1 mile with each * You can (and will) take breaks, but they need to be as short as possible * The goal is to get the mile done as fast as possible ShouldeRok / Macebell 3 x 10 swings per side * Take note of the total workout time from your first set of ShouldeRok before the mile walk to the completion of the last set of ShouldeRok after your mile. The goal will be to gradually improve on your time.
Christian Thibaudeau
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders.
