• WORK
  • 10:00 AM Tri-Fit Training
  • 8 -30 second rounds each exercise consecutive with 15 seconds rest b/w sets for minimal recovery time.
MONDAY:
  • Squats with behind shoulder presses
  • Medicine ball Pushups
  • High Box jumps
  • Hang clings
  • Hanging Knee tucks to elbows

TUESDAY:

WEDNESDAY:

  • Leg press 8 sets x 20 reps \
  • Explosive Knee tuck jumps
  • Punches w dumbbells/with resistance band
  • Weighted dumbbell step ups
  • Lying leg raises with medicine ball

THURSDAY:

FRIDAY:

  • Ring pull ups
  • Renegade rows/ with push ups
  • Tire flips/with jumps
  • Tire carries/ added weight each round
  • Cable high knee kicks/ with ankle weights

Saturday: (11:00am Tri-Fit Training)

8 -30 second rounds each exercise consecutive with 15 seconds rest b/w sets for minimal recovery time.

Week 1
  • Squats with behind shoulder presses
  • Medicine ball Pushups
  • High Box jumps
  • Hang clings
  • Hanging Knee tucks to elbows
Week 2

(switch between routine every other week)

  • Farmer browns w dumbbells
  • Explosive Knee tuck jumps
  • Punches w dumbbells
  • Barbell curls biceps with over head reverse presses
  • Lying leg raises with medicine ball

 

  • Program designed by Jessie Adams
  • Email: fitnessjess@hotmail.com
  • Website: Tri-forcenutrition.com
  • Jessie Adams- Sports and Strength Conditioning Coach
  • Miletich Training Center-Bettendorf, Iowa

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  • DIET
  • Diet Disclaimer: This diet was specifically designed for a 240+ lb professional athlete. Please consult with a physician, nutritionist or personal trainer before starting your own weight management program. Having a diet that matches your goals and body type is very important for your personal success.

Meal #1:

12 ea Egg white
 1 cup Rolled oats

Meal #2:

7 oz Chicken breast
1 cup Brown rice
1 cup Corn
1 cup Broccoli

Meal #3:

7 oz Turkey white meat
8 oz Sweat potato
1 cup Peas-cooked from frozen
1 cup Grean beans

Meal #4:

7 oz Tuna
3/4 cup Brown rice
3/4 cup Black beans
1 cup Cabbage

Meal #5:

8 oz Sole/Flounder
1 1/2 cup Spinach
1 1/2 cup Asparagus

Calories 3002 Pryidoxine-B6 6.57 Mg
Protien 350 G Cobalmin - B12 14.1 Mg
Carbohydrates 341 G Folacin 1200 Mg
Dietary Fiber 72.1 G Pantothenic 12.6 Mg
Fat-Total 28.6 G Vitamin C 308 Mg
Fat-Saturated 7.41 G Vitamin E 36.2 Mg
Cholesterol 573 Mg Calcium 1063 Mg
Vit A- Carotene 8367 RE Copper 2.99 Mg
Vit A-Preformed 113 RE Iron 29.6 Mg
Vitamin A - total 8480 RE Magnessium 1136 Mg
Thimamin - B1 3.17 Mg Phosphorus 7797 Mg
Riboflavin-B2 4.13 Mg Selenium 510 Mcg
Niacin-B3 96.2 Mg Sodium 2340 Mg
Zinc 23.1 Mg
WATER Table current weight (240pd) /2 = 120 oz water a day

Diet Designed By:

Todd Swinney
Elite Image Nutrition
www.toddswinney.com
www.beverlyintl.com
www.npcmd.com
(410) 729-0005
fax: (410) 729-0546
Order Line: (800) 888-3364

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  • Workout Disclaimer:

This workout was specifically designed for a 240+ lb professional athlete. Please consult with a physician, nutritionist or personal trainer before starting your own workout program. Having a workout program that matches your goals and body type is very i`mportant for your personal success. Also the Diet and work were used prior to joining Miletich Fighting Systems. If you want to know what is going on now, sorry you have to join MFS.

Return to top

  • DIET Disclaimer:

This diet was specifically designed for a 240+ lb professional athlete. Please consult with a physician, nutritionist or personal trainer before starting your own weight management program. Having a diet that matches your goals and body type is very important for your personal success.

Return to top