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End of Three Fitness TrainingPresents:AccelerateStrength and ConditioningPublished by:Jerred MoonWebsite: EndofThreeFitness.com

ACCELRATEPage 4 5 Accelerate Training PrinciplesPage 9 Program BreakdownPage 13 Frequently Asked Questions

Optimal: the best resultspossible under specificconditions.What are yourconditions?Do you have a job? Doyou go to school? Doyou have a family? Doyou commute to thegym? Do you workoutin your garage? Do youhave a lot of equipmentto train with?Optimal training willlook different to everyperson.Dedicating your life tosport and training forthe Olympics is onething. Optimizing trainingin your daily life isdifferent.So what conditions arewe trying to optimize?- Minimal equipment- 45-60 minutes to train- 4-5 Days a weekThat’s what ACCELERATEwill optimize.We optimize your time bypacking it full of proventraining principles whichwill maximize results.

#2: DIG THE HOLE. FILL THE HOLE.If you’re going to dig the hole, you need to fill the hole.Have you ever done workouts that seemed like there only purposewas to run you into the ground?View your training as digging a hole, and recovery as filling thathole. You can dig it as deep as you want, but the deeper you gothe more time you will need to spend on recovery (filling the hole).Redlining your body has its purpose. But when it is not purposefulyou are digging a hole you may not be able to fill back up.Recovery days and activities are important. Programming a mixtureof high-volume, low-intensity and low-volume, high-intensity trainingwill help you recover. This combination keeps you fresh for each dayof training.We don’t all have hours and hours to devote to foam rolling,mobility, fancy machines and ice baths for our recovery. Neverneglect recovery; but programming should never force you into a 1:1work to recovery situation; i.e., 1 hour workout 1 hour ofrecovery work.ACCELERATE staggers volume and intensity to maintain yourrecovery.

Progress from random training ispossible, but it is not sustainable.If you want to make real progressyou can’t do random. No morerandom conditioning, random WODs,and you especially cannot dorandom strength training.The days of trying to piecetogether your own hybrid program,by pulling workouts from 5different websites, are over.Instead, it's time to be intentionalwith ALL programming. How muchare you thinking about yourprogramming?Do you know if your conditioningworkout was pre-planned tocompliment the strength work youdid today? I'm talking about EVERYmovement in your conditioning.That’s how we ACCELERATE.

#4: SIMPLICITYNow, don't think to avoidrandom your program hasto become complex.In the world of strengthand conditioning, thesimplest wins.The origin of yoursimplicity is the mostimportant. Take simplicityfrom developed systems,proven methods, anddecades of experience.SimpleSimpleSimpleSimpleis simple.has structure.has variation.will get results.Simple is not easy.

Optimal and simpletraining will blur thelines of strength andconditioning.Accessory work willoverlap withconditioning. Strengthtraining willcontribute toconditioning.Anaerobic will becomeaerobic.How about I showyou, rather thantell you?

PROGRAM BREAKDOWNACCELERATEONE BARBELLCONJUGATEACCELERATEMAX CAPACITYACCELERATE4D CONDITIONING

ACCELERATEfollows a4-day a weektrainingschedulewith a 5thoptional day.On the nextpages yourwill find theMax Effortand DynamicEffort Daysfor lowerbody.Conditioningworkoutsand liftscontinuouslychangethroughoutthe program.ACCELERATEEXAMPLETRAINING DAYS

MAX EFFORT DAYSTRENGTHWARM-UPDEADLIFT WARM-UPWORKING SETS3-5 minutes jog, row orairdyneLight set of 4 repsIn 15 minutes work up to:2-RM Deadlift.(minimum 4 attempts)3 rounds of.(Lower bodyemphasis): 5 wall squats, 10air squats, 20 lunges.Heavier than previous set, 4repsAttempt (1)5 minutes of dynamicstretching.Heavier than previous set, 3repsAttempt (2)Attempt (3)Attempt (4)CONDITIONINGACCELERATE 4D CONDITIONING10 Rounds or 30 minutesSnatch Grip Deadlift, 5 repsMountain Climbers, 12 repsBarbell Good Morning, 5 repsToes to Bar, 7 repsCOOLDOWNMOBILITY WORK*Video Tutorials and Explanations in program

DYNAMIC EFFORT DAYSTRENGTHWARM-UPSQUAT WARM-UPDYNAMIC EFFORTS3-5 minutes jog, row orairdyne4 reps @ 60%Every minute on theminute for 11 minutes, 2reps Squat @ 80% ofTraining Max3 rounds of.(Lower bodyemphasis): 5 wall squats, 10air squats, 20 lunges.4 reps @ 70%Rest 3-5 Minutes4 reps @ 75%Every minute on theminute for 8 minutes, 2reps Deadlift @ 70%Training Max5 minutes of dynamicstretching.CONDITIONINGACCELERATE 4D CONDITIONING5 Rounds or 15 minutesChair Deadlift, 12 repsBox Jumps, 15 repsBarbell Row (wide grip), 12 repsL-sit, max timeCAPACITYBREATHING LADDER1-10-1Heavy KettlebellCOOLDOWNMOBILITY WORK*Video Tutorials and Explanations in program

Frequently asked questions

FREQUENTLY ASKED QUESTIONSWhat equipment will I need? What should my diet looklike? All programs at End ofEat: Meat, fish, eggs,Three Fitness follow theone barbell philosophy.vegetables, fruit, nuts,Meaning you will needseeds, high-fat dairy (ifminimal equipment toyou CAN), fats, healthycomplete the program: Aoils and maybe evenbarbell, a rack, some weightand a few kettlebells orsome tubers (read moredumbbells will do the trick.below for tubers).How much olympic liftingwill be in the program?Accelerate is not anolympic weightliftingprogram. We believe whenlifting properly, just asmuch explosiveness andpower can be generated inother lifts. However, somebasic olympic lifting will bepart of the conditioningworkouts.What about supplements? Don’t Eat: Sugar, highfructose corn syrup,wheat, seed oils, transfats, artificialsweeteners, “Diet” andlow-fat products andhighly processed foods. To Be Lean: Avoid tubers(potatoes, sweet potatoes,etc.) and grains and ALLprocessed crap.Supplements are only thereTo gain muscle: Eat tubersto replace what you aremissing in your diet. But(potatoes,sweetpotatoes,here are some commonlyused supplements in training: etc.), and full-fat dairy,Protein, Vitamin D, Fish Oiland Creatine.

FREQUENTLY ASKED QUESTIONSWhy are there max effort and dynamic effort days?You can look at the Accelerate program as a conjugatemethod for the other guy.The Westside conjugate system is the best of twoadvanced training systems: the Soviet system, whereseveral special exercises are used to advance the trainingof superior lifters and athletes, and the Bulgarian system,where near-max lifts are performed every workout. TheWestside system is a combination of the two.Westside programs for the strongest men in the world.We program for the other guy.The other guy couldn't care less about bench pressing700 lb or squatting 1,000 lb. THE other guys wants tobe incredibly strong and fit.Just as westside combined two successful methods oftraining, so does accelerate.Through testing, not theory, accelerate has combined thebest of the westside conjugate method with the bestknown methods for improving conditioning and overallwork capacity.This frankenstein creation produces really strong,powerful and fit athletes. Capable of taking on a crossfitcompetition, a no-training marathon, or even combat.If you truly learn the accelerate method, you may neverneed another strength and conditioning program for therest of your life.

FREQUENTLY ASKED QUESTIONSARE THERE VIDEOs in THEPROGRAM?Yes, There are video examplesoff all the lifts you willperform. There are AthleteBrief videos explaining theworkout for that day andthere are video tutorialson the big lifts.What if I am a beginner?This program is not forabsolute beginners and it’snot for the elite.You should be comfortablein all major lifts and haveexperience with a barbell.HOW LONG IS ACCELERATE?ACCELERATE is 12-Week program.Do you use bands and chains in this program?No. Only very experienced lifters should be using bandsand chains.Dave Tate says: "Training with chains and bands canalmost be thought of as a form of eccentricoverloading. This type of training should only be used bythose with a strong training background. At least threeyears of consistent training or a class one in the sportof powerlifting. If you’re not at or above this level thengeneral strength training should be enough."

FREQUENTLY ASKED QUESTIONSWhat is accelerate Max Capacity?The best way to ruin a strengthprogram is to add your ownworkouts which have a ridiculousamount of volume, and over-fatiguemuscle groups beyond quick recovery.Max capacity was designed tocompliment your workouts and tokeep Barbell volume low but workcapacity extremely high.What is accelerate 4d Conditioning?Accelerate 4d conditioning is a veryspecific type of conditioning designed tocompliment strength work throughspecifically programmed accessorymovements.They are not intense. They are not fortime. They are built to further increasestrength by working on weaknesses andcondition athletes in longer time domains.

Insanity: doing the samething over and overagain and expectingdifferent results.-Albert EinsteinAre you ready to accelerate?

The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. The Westside system is a combination of the two.