The 2014 Ultimate Athlete Games are back, and even better than ever with an all new three-part course designed to test your speed, strength, and agility. And we might even be going on tour to a city near you! We can't share all the details and secrets yet, but to get you primed and ready for competition we've carefully crafted a balanced, well-rounded program by Michael Giovanni Rivera, the owner of GIO Training and contributor to HUMANFITPROJECT

KEY NOTES ABOUT THE PROGRAM:
This program is designed to take the already fit participant to the next level. It is a very intense program working the entire body in all are areas, strength, power, speed, agility, balance, explosiveness, endurance and muscular endurance all in a short period of time designed in 4 stages that last a total of 6 weeks in the program all the way to race day.

The Ultimate Athlete Games' Master Exercise List>>>

STRUCTURE:
* Exercises that are bundled together in groups of 3-5 are to be supersetted. For example, go through each exercise in the group and then repeat according to how many sets are noted in the workout.
* For the timed workouts, each exercise is 1 minute each, set up in 5 exercises. For example do the 5 exercises in a row without rest, total of 5 minutes of exhaustion then 1 minute of rest. Then repeat according to how many rounds are indicated in the workout.

RESISTANCE/LOAD:
As far as what weight to use the max load you can do according to the rep range indicated per set. When its for timed workouts use what you think you assume you can do for the indicated time.

TIMING:
* Most weight training workouts should last about 60 minutes, not including the cardio.
* Timed workouts can last from 25-40 minutes

ADDITIONAL:
* Dynamic warm exercises are to be performed prior to every workout for proper warm up of the body.
* Cool down and stretch is indicated at end of every workout.

THE PROGRAM LAYOUT

Week 1-2: Strength & Power Phase

Monday: Push & Pull, 30 Minute Cardio
Tuesday: 30 Minute Cardio
Wednesday: Legs & Core
Thursday: 30 Minute Cardio
Friday: Full Body, 30 Minute Cardio
Saturday: 30 Minute Cardio
Sunday: Off

Week 3-4: Muscular Endurance & Cardiovascular Phase

Monday: Full Body, 30 Minute Cardio
Tuesday: 40 Minute Cardio
Wednesday: Full Body Timed, 30 Minute Cardio
Thursday: 40 Minute Cardio
Friday: Full Body, 30 Minute Cardio
Saturday: Full Body Timed, 40 Minute Cardio
Sunday: Off

Week 5: Intense Muscular Endurance & Cardiovascular Phase

Monday: Full Body Timed, 50 Minute Cardio
Tuesday: 40 Minute Cardio Twice Am & Pm
Wednesday: Full Body Timed, 50 Minute Cardio
Thursday: 40 Minute Cardio Twice Am & Pm
Friday: Full Body Timed, 50 Minute Cardio
Saturday: Full Body Timed, 50 Minute Cardio
Sunday: Off

Week 6: Peak Phase

Monday: Full Body Light, 50 Minute Cardio
Tuesday: 30 Minute Cardio
Wednesday: Full Body Light
Thursday: 30 Minute Cardio
Friday: Off
Saturday: Race Day

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Week 1-2 Strength & Power Phase

Monday: Push & Pull, 30 Minute Cardio

* Dynamic Warm up

Workout

Pull Up: 5 sets x 15,12,10,10,10
Barbell Chest Press: 5 sets x 15,12,10,8,6
Rope Slams: 5 sets x 30 seconds

Bent Over Row: 4 sets x 10
Incline Dumbbell Press: 4sets x 10
Bear Crawl: 4 sets x 40 feet there & back

Plank One Arm Rows: 3 x 12
Inch Worm With Push Up: 3 x 12
Ball Slam: 3 x 20

Push Press: 3 x 15,12,10
Dips: 3 x 15
Reverse Curls: 3 x 15
Crab Crawl: 3 x 40 Feet There & Back

30 Minute Cardio

Cool Down & Stretch

Tuesday: 30 Minute Cardio

Wednesday: Legs & Core

* Dynamic Warm up

Workout

Squats: 5 sets x 15,12,10,8,8
Single Leg Steps: 5 sets x 10 Each Side
Lateral Cone Drill: 5 set x 10 Each Touch
1 Arm Ball Crunch: 4 setx 20 Each Side

Lunges Stationary: 4 set x 10
Squat Jumps: 4 sets x 20,30,40,50
Agility Ladder (Forward & Lateral Movements): 4 sets x End & Back Twice
Side Planks: 4 sets x 20 Each Side

Leg Press: 4 sets x 12,12,10,10
Sprint: 4 sets x 1 Minute

Single Leg Dead Lift: 3 sets x 10 Each Side
Leg Lift With Hip Thrust: 3 sets x 25
Arm Plank: 3 sets x 5,7,10 Each Side

Cool Down & Stretch

Thursday: 30 Minute Cardio

Friday: Full Body, 30 Minute Cardio

* Dynamic Warm Up

Workout

Deadlifts: 4 sets x 15,12,10,8
Close Grip Pull Up: 4 sets x 15,12,10,10
Alternating Dumbbell Chest Press: 4 sets x 12 Each Side
Cable Twist: 4 sets x 12 Each Side
Rope Slams Alternating: 4 sets x 30 Seconds
Bulgarian Lunge (Off Bench): 4 sets x 10 Each Side
Plyo Lunge: 4 sets x 10 Each Side
Standing Alternating Cable Rows: 4 sets x 12 Each Side
Plyo Push Up: 4 sets x 15
Barbell Crunch: 4 sets x 20
Sprint: 4 sets x 1 Minute

Squat With 1 Arm Curl To Press: 3 sets x 10 Each Side
Close Grip Push Ups: 3 sets x 15
Hanging Leg Lifts: 3 sets x 20
Agility Ladder (Forward & Lateral Movements): 3 sets x End & Back Twice

30 Minute Cardio

Cool Down & Stretch

Saturday: 30 Minute Cardio

Sunday: Off

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Week 3-4 Muscular Endurance & Cardiovascular Phase

Monday: Full Body, 30 Minute Cardio

* Dynamic Warm Up

Workout

Burpee With Pull Up: 4 sets x 20
Squat With 1 Arm Shoulder Press: 4 sets x 15 Each Side
Wood Chops: 4 sets x 15 Each Side
Rope In To Out Circles: 4 sets x 1 Minute

Bear Crawl 20 Feet To 20 Staggered Push Ups: 4 sets x 2 Times
Plank One Arm Rows: 4 sets x 20 Each Side
Single Leg Deadlift: 4 sets x 12 Each Side
Dips: 4 sets x 20,20,30,30
Stepper: 4 sets x 2 Minutes

Box Jumps: 3 sets x 25,35,50
Windshield Wipers: 3 sets x 25 Each Side
Arm Plank: 3 sets x 5,7,10 Each Side
3 Cone Drill: 3 sets x 5

30 Minute Cardio

Cool Down & Stretch

Tuesday: 40 Minute Cardio

Wednesday: Full Body Timed, 30 Minute Cardio

30-60 Seconds Per Exercise w/ 60 Seconds Rest After Each Round

* Dynamic Warm Up

Workout

Round 1,2,3

Kettle Bell Swings
Step Up With Barbell Shoulder Press
Standing Alternating Cable Rows
Alt Cable Chest Press
Sprint

Round 4,5

Farmers Walk
Sprawls
Decline Push Ups
1 Arm Pulldowns
Rope Slams

Bosu Single Leg Balance: 3 sets x 30 Seconds (Both Sides)
Swiss Ball Balance On Knees: 3 sets x 1 Minute
Barbell Twist: 3 sets x 20 Each Side
Supermans: 3 sets x 25

30 Minute Cardio

Cool Down & Stretch

Thursday: 40 Minute Cardio

Friday: Full Body, 30 Minute Cardio

* Dynamic Warm Up

Workout

Inch Worm With Push Up: 4 sets x 20
Muscle Up: 4 sets x Failure
Walking Lunges: 4 sets x 10 Each Side
Lateral Hops: 4 sets x 10 Each Side
Stepper: 4 sets x 2 Minute

1 Arm Cable Chest Press: 4 sets x 20 Each Side
Low Pulley Cable Row: 4 sets x 20 Each Side
Kettle Bell Transfer: 4 sets x 20 Each Side
Agility Ladder: 4 sets x End & Back Twice (Forward & Lateral Movements)

Dips: 3 sets x 20,20,30,30
Crab Crawl: 3 sets x 40 Feet There & Back
Decline Crunch: 3 sets x 25
Side Planks: 3 sets x 20 Each Side

30 Minute Cardio

Cool Down & Stretch

Saturday: Full Body Timed, 40 Minute Cardio

30-60 Seconds Per Exercise w/ 60 Seconds Rest After Each Round

* Dynamic Warm Up

Workout

Round 1,2,3

Burpees
Jump Pull Up
Leg Press
Single Leg Hop
Rope Slams Alternating

Round 4,5

Band Chest Press (Fast As Possible)
Band Rows (Fast As Possible)
Side Lunge
Box Jumps
Sprint

Crunch: 1 set x 150
Jack Knife: 1 set x 150

40 Minute Cardio

Cool Down & Stretch

Sunday: Off

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Week 5 Intense Muscular Endurance & Cardiovascular Phase

Monday & Friday: Full Body Timed, 50 Minute Cardio

30-60 Seconds Per Exercise w/ 60 Seconds Rest After Each Round

* Dynamic Warm Up

Workout

Round 1,2,3

Spiderman Push Ups
Close Grip
Pull Ups
Sprawl To Squat Jump
Bulgarian Lunge (Off Bench)
Stepper

Round 4,5

Incline Sprint
Depth Jumps
Flat Bench Barbell Press
1 Arm Row With Single Leg Balance
Ball Slams

Hanging Knee Lift
Low Pulley Cable Twist: 4 sets x 15 Each Side
Plank Hold: 4 sets x 1-2 Minute

50 Minute Cardio

Cool Down & Stretch

Tuesday & Thursday: 40 Minute Cardio Twice Am & Pm

Wednesday & Saturday: Full Body Timed, 50 Minute Cardio

30-60 Seconds Per Exercise w/ 60 Seconds Rest After Each Round

* Dynamic Warm Up

Exercise Sets Reps

Band Chest Press (Fast As Possible)
Band Rows (Fast As Possible)
Rope Slam
Alternating Agility Ladder (Forward & Lateral Movements)
Sprint

Lateral Walking Push Up
1 Arm Pulldown
Push Press
Box Jumps
Stepper

Bosu Single Leg Balance: 3 sets x 30 Seconds (Both Sides)
Swiss Ball Balance On Knees: 3 sets x 1 Minute
Barbell Crunch: 4 sets x 20
Supermans: 4 sets x 30

50 Minute Cardio

Cool Down & Stretch

Sunday: Off

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Week 6 - Peak Phase

Monday & Wednesday: Full Body Light, 50 Minute Cardio

* Dynamic Warm Up

Workout

Squat (Body weight): 3 sets x 20
Step Up (Body weight): 3 sets x 10 Each Side
Lunge (Body weight): 3 sets x 10 Each Side
Agility Ladder (Forward & Lateral Movements): 3 sets
Bosu Single Leg Balance (Both Sides): 3 sets x 30 Seconds
Band Chest Press: 3 sets x 20
Band Rows: 3 sets x 20
Arm Plank: 3 sets x 5,7,10 Each Side

Tuesday & Thursday: 30 Minute Cardio

Friday: Off

Saturday: Race Day