CANNONS

PROGRAM
Believe to Achieve
Running Program
The cardiovascular element of your program is going to be running based as it will help
you to become a more efcient runner and will also be functional formoving round the club
at greater speeds. it will strip away any excess bodyweight so that your ripped and also
increase tness at a ridiculous rate if you stick to this program thus when you are no
longer aboard your trireme, killing motheruckers will be 50% easier.
Mon Tue Wed Thu Fri Sat Sun
Long Run
3/4+miles
Rest Speed
Run,
2.5miles
Rest Hill Run
or
Hill
Sprints
Sprints
8-10 x
50m(lampos
t sprints)
-OPTIONAL-
Rest

The Long Run
The main goal of the long run is to gradually increase the distance you can run,to increase
the strength and muscular endurance of the legs and the stamina of the aerobic energy
system. It is an important run as it helps you to come to terms with setting pace. Try and
set a steady pace and stick to that pace throughout this running session. Also concentrate
on breathing - In through the nose, lling the lungs and then out through the mouth
(This will make you a more efcient runner). This breathing technique should also be
adopted during intense sexual intercourse to get the most out of each thrust. Sex becomes
70% more enjoyable when you!ve been working your aerobic system for three months.
The long run should include a few hills and should gradually increase week to week. You
can alternate your long runs between treadmill runs and outdoor runs just to add change.
The Speed Run
The speed run is all about increasing your general running pace. These runs are shorter in
duration but require that you push yourself throughout. You must really drive with the legs
to increase pace throughout the whole run. sometimes just push yourself for 3miles at a
time going and other times do Fartlek training (interval training) in which you sprint a
lampost, jog one, sprint the next etc. Interval training is important because it activates the
anaerobic energy system and it increases the bodies ability to work under this condition.
This will ensure that your times will always become faster and give you the ability to apply
accelerated bursts when you run i.e sprint nish.This will also help you to be tter when
you become rocketman in bed and have upped the rhythmic tempo of the frankfurter thrust
The Hill Run
The hill run is important as it is one of the best ways to increase the strength and muscular
endurance of the legs for running You can utilise hill running in a number of ways. I
suggest that some days you choose a route where you work constantly uphill for roughly
3miles. Other days, set the treadmill at a decent incline and really work through it for about
3miles and some days nd short hills and sprint them (aiming for 8times, jog back down
and sprint back up as soon as you hit the bottom). This will ensure that hills are never a
problem during longer runs and helps prepare the legs for running even greater distances
and sprinting at a faster pace (due to increases in strength from the extra resistance). The
increase in leg strength will denitely help you do Nigga squats (aka Nigguh squats,
Nigger squats) for longer.
Frequency/duration/timing
The table above is merely a suggestion in regards to days. I recommend running rst thing
in the morning so that the muscles are well rested (even if they dont feel it) for the gym
sessions in the evening. I recommend only 3 runs a week with either one or two full days
rest inbetween. You dont want to do to much cardiovascular work or it will start to bring
detriment to the goal of putting on more lean muscle mass, so only run during the ripping
up phases of your annual workout. Start off aiming for a distance of 3miles for your long
runs and 2miles for your speed and hill runs. Once this feels comfortable (after 4-6
months) increase the long run to 3.5-4miles and the speed run to 2.5miles and then after a
further 6-8 months or so take the long run up to 3.5 miles and speed runs up to 3miles.
Make sure your fully warmed up before you sprint and before you hit hills and push
yourself on the speed runs (just run for 10mins before upping the pace to make sure your
muscles are warm).
This running program will build a solid base of cardiovascular tness. When
cardiovascular tness is good, no task is too much. This running program targets all
three of the bodies energy systems - the aerobic system, the anaerobic system and
the phospho-creatine energy system. By pushing each energy system to work
harder, even tasks such as lifting weights, plyometric based exercises, nigga
squats, trireme building, cannister curling and listening to woman talk shit become
easier.
Programme Regime
Mon Tue Wed Thu Fri Sat Sun
Morn Rest Rest Run Rest Plyo
Session
2
Run Run
Afternoon Rest Rest Rest Rest Rest Rest Rest
Night Gym Plyo
Session
1
Gym Rest Gym Gym Gym
Your full programme is split into three runs(only during ripping phases), ve gym sessions
and two plyometric circuit sessions (always do your plyos, they will help build muscle tone,
lose weight and build muscular endurance). This includes working the abdominal muscles
at least three times a week.
FULL BREAKDOWN
Mon Tue Wed Thu Fri Sat Sun
Morn Rest Rest Run Rest Marine
Plyo
Run Run
Afternoo
n
Rest Rest Rest Rest Rest Rest Rest
Night Back&Bi
ceps
Full
Body
Plyo
Chest&T
riceps
Rest Legs Should
ers&Tr
aps
Arms
The gym sessions will be split into ve separate sessions which includes an occasional
power training session and the rest will be split body parts - back and biceps, chest and
triceps, legs, shoulders and traps and nally arms. The days are again a guide but try to
stick as closely to this sort of regime as it allows enough rest between exercise sessions
and body parts. The plyometric sessions are split into one full body plyometric circuit and
one marine plyometric session which will build up great muscular endurance and tone in
the muscles.
Gym Sessions
Power Training session
Power training is an important part of any workout regime as it gives you the
opportunity to overload the muscles via compound movement exercises.
Building power in this way will allow you to eventually lift heavier on both
compound and isolation resistance exercises. Power training differs in the
number of reps and sets performed. You want to increasingly pyramid the
amount of weight lifted while reducing the amount of reps performed.
100%
85%
75%
65%
Always make sure you are fully warmed up before each power session, as
the compound exercises performed always ask a lot of the muscles and the
joints. Perform one or two warm up sets of 15-20reps of each exercise before
beginning each pyramid
Exercises Sets Reps
Squat 8, 5, 3, 2, 1 x5
Bench Press 8, 5, 3, 2, 1 x5
Deadlift 8, 5, 3, 2, 1 x5
Shoulder Press 8, 5, 3, 2, 1 x5
Be fucking CAREFUL on all these exercises coz your a twat,lol, especially when
squatting and deadlifting this heavy (maybe just RAM deadlift tbh) because its
dangerous. Performing the reps on a leg press would do just the same job while
minimizing the danger of injury. Take care on the deadlifts, If you feel that your
technique is lacking as you get fatigued on deadlift then its best just to stop and
move on to shoulder pressing. It would be most benecial if you can get yourself a
8 Reps
5 Reps
95%
1Rep
2 Reps
3 Reps
spotter every time you perform a power training session as you want to push the
maximum weight possible on each one rep max attempt.
GYM SESSION 1 (BACK & BICEPS)
I want you to aim for 8-10 reps but go as HEAVY as physically possible (while maintaining
safety) on each exercise. As in take a weight you struggle to do 7reps with and MAKE
yourself do 8 good repetitions(YOU KNOW WHAT IT IS!!!!!!!). You really need to punish
the muscles to initiate the muscle hypertrophy. Start off with 4 sets of each exercise for
awhile and then up the amount of sets to ve (you might not need to).
Exercise Weight Reps Sets
Weighted Pull
Ups/
Widegrip
Pulldown
As heavy as
possible/
8 4
Weighted Close
grip Chin Ups /
Closegrip
Pulldown
As heavy as
possible/
8 4
Seated Row as heavy as
possible
8 4
Dumbell Row as heavy as
possible
8 4
Upright Row as heavy as
possible
8 4
Preacher Curl as heavy as
possible
8 4 - 5
Dumbell
Hammer Curls
as heavy as
possible
8 4 - 5
Behind the
head Lateral
cable curl
as heavy as
possible
8 4 - 5
Day 2 - Targets the collection muscles (back and biceps). Wide grip exercises will
work the outer portion of the back and is often accredited to achieving the V taper that is a
popular trait with modern bodybuilders. Close grip exercises help build depth to the back.
This programme will achieve both. It will take time to build muscular endurance on the
weighted pull up exercises but just keep at it. The bicep muscle is considered by some to
be the muscle that best displays mans ability as a hunter gatherer (probably why everyone
wants to have big arms, but remember big arms = triceps. The triceps being 2/3rds of the
arm. So if you usually choose 4sets on your bicep exercises make sure you do 5sets on
your tricep exercises). The bicep muscles purpose is to twist and pull the arm (as in
reaching and pulling fruit off a tree or twisting and snapping an animals neck (See Crazy
Video for demo haha). so when you carry out a standard bicep curl, dont keep the arm
straight. Add in a twist. Start with the palms of your hands facing yourself and twist the
wrist outwards as you lift the weight upwards. This again is a subtlety to maximise the
exercises effectiveness resulting in a better capacity to build muscle. Tense and stretch the
muscles between each set. Tensing the muscles between sets helps to keep the blood in
the muscles and will not only help them grow but will also make them look more toned (If
you think about it, when you perform a pull up, all your really doing is making the lats,
biceps etc contract hard) so although contracting the muscles yourself by tensing will not
create as strong a contraction, it will still add to the workout.
Gym Session 2 (Chest & Triceps)
Session two ALSO works the collection muscles (Chest and Triceps) Anything inclined will
work the upper portion of the chest. Flys work the outer section of the chest. i.e So incline
ys work the upper, outer portion of the chest. This workout will target every area of the
chest. Concentrate on tensing the muscles at the end of each rep as this will maximise the
benets gained from performing each exercise. Stretch and the chest often between sets,
also tense the chest muscles as hard as physically possible between sets to keep the
blood in the muscles.
Also, when working triceps, technique is of the upmost importance. The tricep muscles
require isolation in order to train them effectively so ensure proper technique is being
executed for each tricep exercise to maximise effectiveness. Often, people have poor
technique while training triceps and it means other muscle groups are brought into the
exercises to compensate and therefore the triceps are not trained to full effect. Chest
workout always appear pretty basic on paper because its really all about hitting the chest
Hard and then giving it enough rest to grow. This workout combined with the power
session will make a huge difference to your chest development. Tricep technique is
majorly important. Dont just go through the motions, make sure you tense the triceps on
EVERY rep to get the most out of each set.
Exercises Weight Reps Sets
Bench Press
(Dumbell)
As heavy as
possible
8 4 - 5
Dumbell ys 8 4 - 5
Incline Bench
Press
(Dumbell)
8 4 - 5
Incline Dumbell
Flys
8 4 - 5
Dumbell
Pullovers
8 4 - 5
Weighted
Tricep Dips or
Dips Machine
8 5
Exercises Weight Reps Sets
Tricep
Pushdowns
8 3 - 5
Tricep
Kickbacks
8 3 - 5
Use Dumbells sometimes, this helps ensure there!s no big imbalance in strength and size
between the left and right sides of the body. Use the Dumbell Pullovers to really stretch the
chest, at the end of each set push the weight from the chest upwards for 8-10 reps to give
the pectoralis muscles a nal burnout.
Gym Session 3 (Legs)
Give the legs priority. The legs muscles have not been stimulated with weights yet
throughout the week. You should still feel the legs are strong and have been worked from
each of the runs and circuits however it is important to tackle them with a resistance
session each week too.
Exercise Weight Reps Sets
Squats as heavy as
possible
8 4 - 5
Dumbell Lunges as heavy as
possible
8 4 - 5
Leg Curl as heavy as
possible
8 4 - 5
Leg Extension as heavy as
possible
8 4 - 5
Dumbell Front
Squat
as heavy as
possible
8 4 - 5
Calf Raises as heavy as
possible
8 4 - 5
As I said before, careful on the squats and make sure your fully warmed up.
Perform your calf raises on a block so you are getting both plantar and dorsi
exion of the calf muscle (the calf muscle can contract two ways i.e up on the
toes and down with heel lowered when standing on the edge of a surface).
Utilising both forms of exion ensures increases in strength and growth.
Blasts the major muscles of the legs. Training the lower body helps with the development
of your upper body due to an increased release in growth hormone (GH) after leg training
so don!t get into the habit of skipping leg sessions. The legs need to be hit heavy in order
to effectively elicit a training effect but make sure that your squat and lunge technique is
spot on before you go heavy otherwise you may damage the lower back. Always verge on
the safe side, its better to stop than to be injured.
Strong legs along with a sturdy core are often accredited for success in elite sport. The
squat works the full leg and works the lower abdominals as a by product of the movement.
I would recommend your main abdominal workout be performed after your leg workout as
it will give the most benet.
Remember that getting the abdominal muscles to be completely visible is just a matter of
burning the fat around the abs. This is done through cardiovascular exercise and diet
rather than countless sit ups or crunch variations. Doing sit ups and crunch variations
merely strengthens the abs (of which there will be a genetic limitation to how much the
abdominal wall can be built upon for each individual). So cv exercise and diet is the key to
visible abs (I recommend running due to its high caloric burn rate - an 80kg individual
running steadily at 8mph will burn approx 1,077 calories in an hour - thats almost half the
recommended caloric daily intake). Crunches and sit up variants are the key for building
strong abdominals. We dont want you running too much though as it will eat into muscle
growth so the majority of work for visible abs should come via a strict diet.
GYM SESSION 4 (SHOULDERS&TRAPS)
Exercise Weight Reps Sets
Dumbell Shoulder
Press
As heavy as
possible
8 3 - 4
Arnold Press
&
Lateral Raises
(supersetted)then
perform one dropset
of lateral raises.
as heavy as
possible
8 3
Front Raises (with
one dropset)
as heavy as
possible
8 3
Bent Over Lateral
Raises (with one
dropset)
as heavy as
possible
8 3 - 4
Upright Row as heavy as
possible
8 3 - 4
Trains the muscles of the shoulder. The shoulder joint is the most complex joint in the body
due to its diverse range of movement. So its extremely important to make sure you are
fully warmed up before blasting the shoulders with weights. The shoulder press is the main
priority here as it the most important compound exercise within this days programme.
Again on Monday perform your power shoulder press pyramid with a barbell and today use
Dumbells to work each side independently. No rest betwen the set of arnold press, the rst
set of lateral raises and the dropset (lower the weight) of lateral raises (its like three sets in
one). This will create a big shoulder burn but will build a lot of size on the lateral head of
the deltoid (making you appear even bigger width wise across the shoulders).
Plyometric workout session 1
Plyometric circuit sessions are one of the best ways to build muscular endurance which in
turn will totally tone up the muscles worked. Your rst plyometric session will be a fully
body workout. You can do this workout anywhere as it involves only bodyweight exercises.
This should take between 30mins - 1hour. Really push yourself on each exercise. No rest
between exercises. So once you have nished the time allocated to one exercise go
straight into the next then the next etc. Make sure you are ully warmed up rst.
Exercise 1st circuiit 2nd 3rd
Burpees 40seconds 40seconds 30seconds
Press Ups/Box
Press Ups
40seconds 40seconds 30seconds
Lunges/Split Jumps 40seconds 40seconds 30seconds
Tricep Dips 40seconds 40seconds 30seconds
Squat Jumps 40seconds 40seconds 30seconds
Star Jumps 40seconds 40seconds 30seconds
High Knee Sprints 40seconds 40seconds 30seconds
Tuck Jumps 40seconds 40seconds 30seconds
Bicycle Crunches 40seconds 40seconds 30seconds
Squat Thrusts 40seconds 40seconds 30seconds
Weighted Punches 40seconds 40seconds 30seconds
Wall Sit 40seconds 40seconds 30seconds
Plank 40seconds 40seconds 30seconds
Pike Crunches 40seconds 40seconds 30seconds
Always make sure your warmed up properly before hitting circuits. Even if its
just running on the spot for 10minutes.
Marine Plyometric session
This plyometric session is going to be based on the marine entry
requirements and will mean that when the time comes, training will be a bit
easier when your there because you have built up endurance in the muscles
and exercises that they use often. This circuit will be based around 4
exercises and will call for you to perform each exercise for a different amount
of time each station. This will build up muscular endurance really quickly.
Work at maximum capacity for each exercise except burpees. Burpees will be
your active rest so slow it down on this exercise. Aim for one burpee every
2/3 seconds.
Exercise Time
Pull Ups 1min
Press Ups 1min
Sit Ups 1min
Burpees 1min
Pull Ups 1min
Press Ups 1min
Sit Ups 1min
Burpees 1min
Pull Ups 1min
Press Ups 1min
Sit Ups 1min
Burpees 1min
Pull Ups 1min
Press Ups 1min
Sit Ups 1min
Burpees 1min
This is going to seem a bit extreme at rst (especially if you struggle to do a
minute of pull ups) but just do as much as you can on each station, when you
need to rest, rest then beast out a few more reps, rest again, few more reps
etc.Remember Burpees are the time to relax so give it all on the other 3.
Exercises
Burpee - http://youtu.be/c_Dq_NCzj8M
Burpee with Press Up - http://youtu.be/PYfNA_lmkHM
Split Jumps - http://youtu.be/4gIHIp_spk8
Tricep Dips - http://youtu.be/0326dy_-CzM
Squat - http://youtu.be/xDdSZmWNYQI
Squat Jump - http://youtu.be/eZZc18uX-q8
Tuck Jumps - http://youtu.be/Q2yH1vixV4g
Bicycle Crunches - http://youtu.be/wqoD0Bdggto
Squat Thrusts - http://youtu.be/Q-W5JcMsLg4
Wall Sit - http://youtu.be/tDjKeOCgisw
Pike crunches - http://youtu.be/sTYdRiLfuO0
Plank - http://youtu.be/pSHjTRCQxIw