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PROGRAM GUIDEThe Path to Glory
COPYRIGHT DISCLAIMERAll rights reserved. No part of this book may be used or reproduced in any mannerwhatsoever without prior written consent of the author, except as provided byInternational copyright laws.Published by Funk Roberts, Toronto, CanadaSpartan Training System TM is a trademark of Funk Roberts FitnessMEDICAL DISCLAIMERThis guide is for educational and informative purposes only and is not intendedas medical or professional advice. Always consult your doctor before making anychanges to your diet. The use of diet and nutrition to control metabolic disordersand disease is a very complicated science, and is not the purpose of this guide. Thepurpose of this guide is to help healthy people gain strength and lose weight byeducating them in proper exercises, weight training and nutrition while using theFunk Roberts Spartan Training System.No health claims are made for this guide. The nutrition and exercise guide will nothelp cure, heal, or correct any illness, metabolic disorder, or medical condition. Theauthor is not a medical doctor, registered dietician, or clinical nutritionist; the authoris a fitness and nutrition consultant. If you have diabetes, chronic hypertension,high blood cholesterol, cardiovascular disease, or any other medical condition ormetabolic disorder requiring special nutritional considerations, we suggest youconsult a health care professional with a clinical nutrition background (MD, RD) foryour special nutrition program.If you have been sedentary and are unaccustomed to vigorous exercise, you shouldNOT do this program and obtain your physician’s clearance before beginningany exercise program. The author and publisher shall have neither liability norresponsibility to any person or entity with respect to any of the informationcontained in this manual. The user assumes all risk for any injury, loss or damagecaused or alleged to be caused, directly or indirectly by using any informationdescribed herein.
PATH TO GLORYWHAT’S IN THIS BOOKTABLE OF CONTENTS1.Personal Message from Funk2.What’s in the Spartan Training System 10 Week Program3.What is M3? - Metabolic Muscle Method4.Goal of the Program – Burn Fat and Build Muscle change Body Composition5.What I Expect From You6.What is the STS Program – Pillars for Success7.Welcome to the Sparta Arena8.Phases of the STS program9.How the STS Program Works10.How to use the STS 10 Week Program11.Getting Started – Make the Commitment12.Tools For Success13.Tracking Your Success14.STS Weekly Workout Schedule15.STS Workout Guidelines16.STS 10 Week Program17.STS Workouts Brief Overview - FAQ18.Spartan Fit to Eat Nutrition Guide & Plan19.STS Supplements20.About The Author21.Contact Funk
PATH TO GLORYA Personal Message from FunkI’M NOT TELLING YOU IT IS GOING TO BE EASY,I’M TELLING YOU IT’S GOING TO BE WORTH IT!First and foremost, I’d like to say a heartfelt thank you and extend my sincerestcongratulations for making this important decision in your life. Getting your body into thefinest shape it can be in is not at all easy, but as you continue through this journey you willcome to see and feel that your time and effort is so very worth it. You owe it to yourself!Now that you have made the most important decision in your transformation process, I amthrilled to offer you this step by step 10 week blueprint to lead you down the path to beingtruly physically fit. Remember though, nothing worth having comes without some kind offight. This is not an easy program. You will have to work hard, make lifestyle changes, beconsistent and BE DEDICATED. Don’t cheat yourself out of this opportunity.This 10 Week Spartan Training System (STS) Program will have you burning calories and fatwhile you build lean, hard muscles. You will feel stronger, have more energy, possess moreconfidence and learn to lead a healthy lifestyle that you can continue for the rest of your life.If you follow the 10 Week STS Program as I have designed it for you, I guarantee your bodywill transform. How do I know? Easy, I did the entire workout program myself and followed1FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com
PATH TO GLORYthe nutrition plan to a “T”. Every workout, every meal and every step is laid out for you in aneasy to follow format. Your success depends on you. It depends on how are you are willing towork and how consistently you follow the STS Program’s format. It’s all within your control,and I’ll be here along the way to guide you and encourage you.Just think, in only 10 weeks you will be in the best shape of your life. Again, I’m not tellingyou it’s going to be easy, but I am telling you it’s going to be WORTH IT!!! Are you ready tounleash your inner Fitness Warrior?Let’s GET ON THAT PATH TO GLORY!!!WHAT IS THE SPARTAN TRAININGSYSTEM 10 WEEK PROGRAM (STS)In this section we’ll briefly discuss whatthe 10 Week STS Program can do for you,the Spartan. Its beauty is in its simplicity;you will burn fat and build muscle throughstrict metabolic workouts and simplenutritional adjustments.All your resources (e-books and videos) are housed on a “MembersOnly” STS Program online repository and are downloadable to yourcomputer, IPAD, IPOD or MP3 player.The workouts are comprised of compound movements working multiple joints and musclesat the same time. This effect allows you to increase your metabolism, build muscle faster andget stronger. These intense workouts deliver cardio, core and resistance training at the same time.Your tools for success are kettlebells, dumbbells, stability ball and your own bodyweight.These will be the core weapons you will take into the battle as you transform your body into afit, lean and strong Spartan Warrior.2FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com
PATH TO GLORYFor those of you that are newer to these movements there are exercise demoes videos foreach workout. Additionally, all workouts are downloadable AND you will have the option toworkout with Funk using the “Follow Along Videos” if you purchased them.I further recommend you print the workout guides alongwith the tracking sheets to port them to the gym withyou. You may also want to commit the movements toyour memory by clicking on an exercise to view thedemo. Alternatively, you can download the demo to yourlocal computer drive so you always have access wheneveryou need it. Basically, there is no excuse. It’s time for youto GET IT DONE! ARE YOU IN or ARE YOU IN THE WAY?In conjunction with the workouts, the nourishment of your body will play a key role in yousuccessfully reaching your goals. A healthy, nutritious lifestyle is 80% of the equation in thistransformation. Always remember you cannot out-train a bad diet; no matter how muchcardio, resistance training or crunches you do, you will not be successful if you continue withan unhealthy diet.The Fit to Eat Nutrition Guide is an easy to follow methodology that outlines both the properfoods and appropriate portions that you are to include in your everyday nutrients.If you purchased the upgraded Fit to eat Nutrition Plan, you will have access to terrificrecipes and superb nutritional tidbits right at your fingertips. With this plan you can choosebetween the “Done for You” or “Do It Yourself” options. Regardless of your choice, the Fitto Eat Nutrition Plan is easy to use and ensures total body metabolic optimization; burnmaximum fat while increasing lean muscle mass. In addition I have included some keysupplements to help you stay fit and healthy throughout the 10 Week Program. Also includedare pre and post warm up and stretch routines and some bonus workouts to ensure you areconstantly challenged.Couple that with daily, motivational emails which will include additional fitness informationand you will be well on your way to this glorious transformation.3FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com
PATH TO GLORYWHat is the “m3” approach?Metabolic Muscle MethodToday, I will share with you why I never do any long bouts of cardioor any traditional weight training like bodybuilders to get ormaintain the body I have. In fact I am stronger and in bettershape than I ever have been.As an Fitness Expert people always ask me in order to getlean and ripped what are the best exercises, workouts andtraining to me to get results quickly and safely.I am going to explain how my new Scientifically proven “M3” - MetabolicMuscle Method will help you burn fat 24-7 while building lean hard muscleand transform your body into the best it’s ever been.I Discovered This Triple Threat MetabolicMuscle Method (M3) to Training ThatProduces Permanent Results Faster ThanEverThe triple threat M3 “Metabolic Muscle Method” approach to trainingcombine the Progressive Overload Principle with short High IntensityMetabolic Workouts that release your growth hormones to pack onmuscle while igniting your Afterburn metabolism so you can maximizefat burning 24-7.And with the combination of these three variables in this method you will transform yourbody into a fit, shredded Warrior.1. Progressive Overload PrincipleIf You’ve Been Doing The Same Training Split UsingThe Same Weights for Over 5 Years, It’s No WonderYou Haven’t Made Any Gains.This Metabolic Muscle Approach uses a modification of a training principle called ProgressiveOverload, which is the primary training requirement for building muscle.4FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com
PATH TO GLORYThe progressive overload principle basically states:In order for a muscle to grow, strength to be gained, performanceto increase, or for any similar improvement to occur, the humanbody must be forced to adapt to a tension that is above andbeyond what it has previously experienced.And what it means is, if you lift the same weights, for the samenumber of reps, the same way for the next 20 years nothing willever happen. Your body will never change or improve in any way.At best, you will only maintain your current state.There are many ways to progress using this principle but MetabolicMuscle Method uses Time Under Tension to help build muscle.This method challenges you to increase the demands you areplacing on the body by increasing the interval times, amountof reps during the intervals or the weight being lifted eachsubsequent interval.By increasing the demands on your body, thenyou will have no other choice but to make thenecessary changes and improvements that willallow it to adapt to this environment.And these “changes” come in the form of moremuscle, more strength, less fat, more tone, betterperformance and just the overall results you arelooking to get.Your muscles need to be challenged in order to grow andMetabolic Muscle Approach will do this for you.Progressive OverloadProgressive overload must continually occur in order to induce adaptations and changesresulting in muscular hypertrophy. Progressive overload can be achieved through severalmethods, including increasing the intensity of exercise or resistance/weight used while stayingwith the same set and rep range, increasing the volume by increasing the number of sets and/or reps at the same or higher weight, changing tempo and training velocity, rest periods, etc.(Fleck & Kraemer, 2004).Fleck, S. J. & Kraemer, W. J. (2004). Designing Resistance Training Programs (3rd ed.).Champaign, Illinois, USA: Human Kinetics.5FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com
PATH TO GLORY2. Growth HormonesUsing Traditional Weight Training With IsolationExercises Are Not Going to Produce Enough Powerto Release Human Growth Hormones And Help YouBuild That Lean, Ripped, Muscular Physique.Did you know that using Isolation exercise weight training splits like bi’s and tri’s or chest andback, etc. do not stimulate the release of growth hormone?Metabolic Muscle Method (M3) uses short, intense total body circuits combining compoundexercises, with resistance will improve your power and ignite your growth hormones which isthe powerful muscle building and fat burning hormone.One of the most effective way for you to increase GH production to build lean muscle masswhile promoting overall muscular balance is to workout using full-body and compoundexercises NOT isolated exercises (examples of isolated exercises would be things like bicepcurls, calf raises, hamstring curls, etc.).Why?Because compound exercises demand moremuscles to be used at the same time. Thisplaces significant metabolic stress on thebody, which responds by producing moreHGH.Isolated exercises, on the other hand,simply don’t recruit enough muscle fibers tostimulate any significant GH.Research shows that 3 total body metabolic workouts per week WINS over daily isolationworkouts – traditional weight training as you will produce more growth hormones.The other element that M3 helps to create is POWER.Power is a key element to getting a lean fit body. That’s because whenyou produce more power, it triggers the natural release of HumanGrowth Hormone (HGH).Power or work capacity is the ability to perform an amount of work in a specified amount oftime. The more work you can do in a shorter amount of time, the more power you will produce.6FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com
PATH TO GLORYHGH triggers fat metabolism for energy usein muscle growth, which means you losefat while gaining dense muscle. HGH alsoenhanced protein synthesis in your muscles,making them stronger and larger (not toworry ladies you will NEVER BULK UP, unlessyou plan on using STEROIDS).The most critical factor to know if youwant to produce more HGH is increasingthe intensity of the exercises you performbecause intensity is the key to increasingpower.If you want to maximize your results, you’ve got to workout in away that boosts your level of HGH production naturally—makingthe
STS Workouts Brief Overview - FAQ 18. Spartan Fit to Eat Nutrition Guide & Plan 19. STS Supplements 20. About The Author 21. Contact Funk PATH TO GLORY . 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Program Overview // www.spartantrainingsystem.com A PersonAl MessAge froM funk I’M NOT TELLING YOU IT IS GOING TO BE EASY, I’M TELLING YOU IT’S GOING TO BE WORTH IT!
