My Profile

Name: Jarick Horne

Occupation: Trucking / Personal Training

Main Hobby: Music & Writing, respectively

Activity Level: “Eh, pretty active”

Age: 27

Height: 6’1″

Weight: 180lbs.

BMI: 23.7

BF%: 12%

My Contraindications

Right big toe past injury (pre-torn ligament / mild foot arthritis)

• Medical clearance
• WARMUPS & COOLDOWNS!
• Plantar fasciitis insoles
• Include IP exercises to strengthen and loosen the foot
• More circuit training formats for improved endurance (muscular contraction longevity– the longer you go them more fatigue you get, and the more fatigue you get the poorer your form gets, but training endurance can counter that if you have more energy to keep going, you’ll maintain form for much long, therefore reduce your chances of injury).
• Retrain neuro-link to the foot with balance and coordination work

Left foot past injury (ankle sprain)

• Medical clearance
• WARMUPS & COOLDOWNS!
• Only use ankle braces when needed, otherwise train without one to strengthen the ankle on it’s on. Think of the ankle brace like training wheels. If you keep using training wheels, you’ll never learn to ride the bike.
• Include IP exercises to strengthen and loosen the ankles.
• More circuit training formats for improved endurance (muscular contraction longevity– the longer you go them more fatigue you get, and the more fatigue you get the poorer your form gets, but training endurance can counter that if you have more energy to keep going, you’ll maintain form for much long, therefore reduce your chances of injury).

Right shoulder impingement

• Medical clearance
• WARMUPS & COOLDOWNS!
• Include IP exercises to stabilize strengthen the shoulder joints, along with increasing its range of motion.
• More circuit training formats for improved endurance (muscular contraction longevity– the longer you go them more fatigue you get, and the more fatigue you get the poorer your form gets, but training endurance can counter that if you have more energy to keep going, you’ll maintain form for much long, therefore reduce your chances of injury).

Knee and hip occupational reconditioning

• Medical clearance
• WARMUPS & COOLDOWNS!
• Include IP exercises for strengthening, stabilizing, and loosing the knees and hips.
• More circuit training formats for improved endurance (muscular contraction longevity– the longer you go them more fatigue you get, and the more fatigue you get the poorer your form gets, but training endurance can counter that if you have more energy to keep going, you’ll maintain form for much long, therefore reduce your chances of injury).

History of stage 1 hypertension

• Medical clearance
• Prioritizeing low-impact, moderate intensity exercises
• Avoiding over;y strenuous exercixes
• Practicing breathing exercises, also meditation as well
• Self-awareness during training

My Behavior Change Spectrum

Preparation.

My Goals

Mastery of functional movement / fitness for occupation & hobbies.

My Assessments

Health: BMI, BF%, B/A pics, blood pressure,

Strength: Push test, pull test, crunch test, squat test

Balance: balance beam test

Cardio: mile run test

Flexibility: joint range of motion

Coordination: davies test, shark test

Plyometrics: vertical jump, long jump, med ball throws

SAQ: 40 yd dash, L drill test, reaction ball drill

Skill: skill evaluations

My Nutrition

BMR calories for maintaining weight (Planning for my worst weeks of training–> Light: exercise 1-3 times/week, even if I do plan to train Moderate:exercise 4-5 times/week)

• 2,537 calories

Macros for maintaining weight (Planning for my worst weeks of training–> Light: exercise 1-3 times/week, even if I do plan to train Moderate:exercise 4-5 times/week)

• Balanced: 155g protein, 338g carbs, 72g fat
• High Protein: 217g protein, 288g carbs, 65g fat
• High Carb: 170g protein, 355g carbs, 58g fat
• High Fat: 186g protein, 271g carbs, 86g fat

Deficit calories for losing weight (Planning for my worst weeks of training–> Light: exercise 1-3 times/week, even if I do plan to train Moderate:exercise 4-5 times/week)

• 2,287 calories
• 2,037 calories (1lb./week)
• 1,787 calories
• 1,537 calories

Macros for losing weight (1lb./week) (Planning for my worst weeks of training–> Light: exercise 1-3 times/week, even if I do plan to train Moderate:exercise 4-5 times/week)

• Balanced: 124g protein, 272g carbs, 58g fat
• High Protein: 174g protein, 231g carbs, 52g fat
• High Carb: 137g protein, 285g carbs, 46g fat
• High Fat: 149g protein, 217g carbs, 69g fat

Surplus calories for gaining weight (Planning for my worst weeks of training–> Light: exercise 1-3 times/week, even if I do plan to train Moderate:exercise 4-5 times/week)

• 2,787 calories
• 3,037 calories (1lb./week)
• 3,287 calories
• 3,537 calories

Macros for gaining weight (1lb./week) (Planning for my worst weeks of training–> Light: exercise 1-3 times/week, even if I do plan to train Moderate:exercise 4-5 times/week)

• Balanced: 185g protein, 405g carbs, 86g fat
• High Protein: 259g protein, 344g carbs, 78g fat
• High Carb: 204g protein, 425g carbs, 69g fat
• High Fat: 222g protein, 324g carbs, 104g fat

Water intake quota = 16 glasses / 3.8L

Nutrition Strategy

• Intermittent Fasting – Alternate Day Fasting
• Intermittent Fasting – 7 Days (16:8)
• Detox Cleansing
• Timing my meals around 0300
  • Post Workout Snack: electrolytes, unnatural sugar/refined  simple carbohydrates, animal/plant sourced protein 
  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein.
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional).
  • WORKOUT
• Timing my meals around 1500
  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional). 
  • WORKOUT (1200 – 1600)
  • Post Workout Snack: electrolytes, unnatural sugar/refined simple carbohydrates, animal/plant sourced protein.   
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.  
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
• Staple Meal Plan A
  • 1 – Smoothie (fruit serving)
  • 2- Egg, mushroom, cheese omlet
  • 3 – Rotisserie chicken salad w/ brown rice
  • 4 – Rotisserie chicken salad w/ brown rice
  • 5 – Turkey club sandwich
  • 6 – Turkey club sandwich

My Injury Prevention Work

My Skill Development Drills

My Calisthenics Workouts

3. Hypertrophy / Metabolism

Isolation

Triceps

• Bench Dips to Diamond Push-ups
• Tricep Dips to Tate Press
• Light Bench Press to EZ Bar Overhead Extension to EZ Bar Skullcrusher
• Cable Pressdowns to Cable Tricep Kickback Extensions

Biceps and Forearms

• Chin-ups and Close-Grip Pull-ups to Deadman Hangs (single arm progession)
• Bent-over Smithing Machine Rows to Inverted Row (supinated close grip)
• Loaded Dumbbell Suitcase Carry to Pronated Wrist Curl to Supinated Wrist Curl
• Overhead Cable Curls to Wide Grip Curls to Cheat-Negative-Iso Curls to Hammer Curls to Reverse Curls

Back and Lats

• Wide Pull-ups
• Bent-Over Rows (supinated grip) to Deadlifts
• Seated Rows
• Machine Reverse Fly to Seated Bent Over Dumbbell Iso Reverse Lateral Raise

Shoulders and Delts

• Pike Pushups
• Military Press to Dumbbell Lateral Raise
• Dumbbell Bench Press to Arnold Press
• Cable Upright Row

Chest

• Chest Dips
• Incline Barbell Bench Press
• Machine Fly (or Cable Crossover)
• Plate Hex Press to Standing Plate Squeeze to Dumbbell Iron Cross Front Raise

Traps and Neck

• Plate Shrugs to Farmer Walks
• Cable Face Pulls
• Neck Press Posterior to Anterior
• Neck Press Lateral

Abs and Lower Back

• Med Ball Situp to Bear Crawl Body Saw
• Cable Rope Crunch
• Barbell Hip Thrust to Leg Raise to Leg Arcs
• Weighted Back Hyperextensions

Serratus Anterior and Obliques

• Med Ball Russian Twists to Bicycle Crunch to Hollow Hold
• Wide Grip Standing Lat Pulldowns to Weighted Plank
• Plated Lat Pullovers to Weighted Side Bends
• Cable Woodchops

Quadriceps, Adductors, and Calves

• Clockwise Lunges (Jump, Forward, Side, Reverse)
• Bulgarian Split Squat to Weighted Step Ups
• Hannibal Squats to Weighted Calf Raises
• Leg Extensions

Glutes, Hips, and Hamstrings

• Clockwise Jump Squat-Kicks (Front Kicks, Side Kicks, Rear Kicks)
• Seated Box Squats followed by Romanian Deadlifts followed by Barbell Hip Thrusts
• Leg Press
• Leg Curls

Metabolic Resistance

Techniques:

Techniques	Exercises Per Set	Total Exercises	# of Rounds (Total / 3)
Pyramid Sets	1	3	3 = 1-1-1
Reverse Pyramid Sets	1	3	3 = 1-1-1
Drop-Failure Sets	1	3	3 = 1-1-1
Failure-Reverse Drop Sets	1	3	3 = 1-1-1
Density Sets	1	3	3 = 1-1-1
Intervals	1	9	3 = 3-3-3
Dynamic Tempos	1	9	3 = 3-3-3
300’s	1	10	3 = 3-4-3
Super Sets	2	6	3 = 2-2-2
Cardio Acceleration	2	9	3 = 4-4-4
Tri Sets	3	9	3 = 3-3-3
Complexes	4	12	3 = 4-4-4
Giant Sets	5	15	3 = 5-5-5

Pyramid Sets

• A set that climbs from a low rep to a higher rep count then back down to a lower rep count. 
• For example: 1 rep, 2 reps, …. 9 reps, 10 reps, 9 reps, … 2 reps, 1 rep. 

Reverse Pyramid Sets

•  A set that climbs from a high rep to a lower rep count then back up to a higher rep count. 
• For example: 10 reps, 9 reps, … 2 reps, 1 rep, 2 reps, … 9 reps, 10 reps. 

Drop-Failure Sets

• A set that starts with a good challenging weight, then climbs its well down in weight, where the last and lightest weight is done to failure. 
• For example: 2 reps at 100lbs, 4 reps at 80lbs, 6 reps at 60lbs, 8 reps at 40lbs, 10 reps at 20 lbs, rep to failure at little-no weight. 

Failure-Reverse Drop Sets

• A set that starts with failure reps, then climbs up with weight, using safety precautions to counter dangerous fatigue situations. 
• For example: rep to failure at little-no weight, 10 reps at 20lbs, 8 reps at 40lbs, 6 reps at 60lbs, 4 reps at 80lbs, 2 reps at 100lbs.

Density Sets

• A set that calls many sets until muscle fatigue occurs. 
• For example: Situps as many sets of 10 reps as possible, until you can’t do another set. 

Intervals 

• A set where you’re executing an exercise for an interval of time.
• For example: Pushups for 60 seconds, air squats for 90 seconds, Tricep extensions for 30 seconds…. 

Dynamic Tempos

• Incorporating different exercises at different tempos to challenge the body/muscles in different ways. 
• For example: Slow pullups using the 1-0-1 tempo, explosive clap pushups utilizes the explosive 0-0-0 tempo, wall sits using a more isometric 0-X-0 where X is a selected time in seconds, eccentric bicep curls using the 1-1-5 tempo, negative dips using the 5-1-1 tempo. 

300’s

• Sets that add up to a total of 300 reps in volume. 
• For example: Jumping lunges 3 sets of 10 reps (30 reps), Typewriter pushups 3 sets of 10 reps (30 reps) , Calf Raises 3 sets of 10 reps (30 reps), = 90 reps… = 300 reps. 

Super Sets

• Sets that incorporate 2 non opposing exercises back to back.
• For example: Chest Dips to Wide grip ez bar curls or Leg press to dumbbell RDLs

 Cardio Acceleration 

• Sets that incorporate 2 exercises: a resistance exercise and a cardio exercise in place of rest break.  
• For example: Bench press to Jumping jacks. 

 Tri Sets

• Sets that incorporate 3 non opposing exercises back to back. 
• For example: Pushups to Wide Grip Pullups to Pike Pushups. 

 Complexes

• Sets that use exercises with the same piece of equipment so you’re never moving stations.
• For example: Barbell Squat, Bent Over Row, Barbell Deadlifts, Barbell Bench Press  

 Giant Sets

• Sets that incorporate 5 non opposing exercises back to back. 
• For example: Air squats to Bicep curls to Bench dips to Dumbbell shrugs to Calf raises 

Workout 1 (Techniques used: Cardio Accelerator – 3 rounds, 2 eps, 12 exercises total) 

Round 1 

•  Weighted Pushups w/ weight plate 
•  Skater lunges 
•  Wide grip pull up 
•  Skater lunges 

Round 2

• Rope ab crunch 
• Jumping jacks
• Vertical knee raises to leg raise 
• Jumping jacks 

Round 3 

• Dumbbell forward to reverse lunge 
• Mountain climbers
• Leg press 
• Mountain climbers 

Workout 2 (Techniques used: Supersets – 3 rounds, 2 eps, 6 exercises total) 

Round 1 

• Chest Dips 
• Hannibal Bodyweight Squats

Round 2

• Wide Grip EZ Bar Curls 
• Military Press on Smith Machine with supports

Round 3 

• Burpees  
• Nautilus Crunch Machine 

Workout 3 (Techniques used: Complexes – 3 rounds, 2 eps, 12 exercises total) 

Round 1 (*Bodyweights)

• Spider pushups 
• Chest dips 
• Prisoner squats to calf raises 
• Pike pushups

Round 2 (*Smith Machine)

•  Deadlifts 
•  Bent over barbell row 
•  Barbell hip thrusts
•  Barbell inverted row 

Round 3 (*Bodyweights) 

•  Hanging knee raises
•  Chinups 
•  Close grip pullups 

Workout 4 (Techniques used: Pyramid Sets – 3 rounds, 1 eps, 3 exercises total) 

Round 1 

Round 2

Round 3 

Workout 5 (Techniques used: Tri Sets- 3 rounds, 3 eps, 9 exercises total)  

Round 1 

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Round 2

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Round 3 

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Workout 6 (Techniques used: Pyramid Sets – 3 rounds, 1 eps, 3 exercises total)  

Round 1 

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Round 2

Round 3 

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Workout 7 (Techniques used: Drop-Failure Sets – 3 rounds, 1 eps, 3 exercises total)  

Round 1 

Round 2

Round 3

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Workout 8 (Techniques used: Failure-Reverse Drop Sets- 3 rounds, 1 eps, 3 exercises total)  

Round 1 

Round 2

Round 3 

Workout 9 (Techniques used: Dynamic Tempo – 3 rounds, 1 eps, 9 exercises total) 

Round 1 

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Round 2

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Round 3 

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Workout 10 (Techniques used: Giant Sets) – 3 rounds, 5 eps, 15 exercises total) 

Round 1 

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Round 2

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Round 3 

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Workout 11 (Techniques used: Density Sets – 3 rounds, 1 eps, 3 exercises total) 

Round 1 

Round 2

Round 3 

Workout 12 (Techniques used: Dynamic Tempo – 3 rounds, 1 eps, 9 exercises total)  

Round 1 

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Round 2

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Round 3 

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Metabolic Conditioning

• Sparring /heavy bag work
• Battle rope patterns
• PHA (Peripheral Heart Action) Circuits. 
• H.I.I.T.
  • E.M.O.M.
  • Fartlek 
  • Tabata Intervals 
• Sprints (treadmill or terrain) 
• Powerlifting and weightlifting movements

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

Workout 10

My Integrated Functional Fitness

3. Flexibility

My Recovery Strategy

Eat and Hydrate.

Sleep! Progress comes not after workouts, but after adequate sleep.

Warmups everyday, even when I’m not working out.

Get massages (self or service).

Invest in compression garments.

Hot epsom salt baths.

Ice cold baths.

Spas and steam sauna visits.

For areas inflammed or extra tend, use the traditional R.I.C.E. method.