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A Revolutionary Approach to Fitness

Get your FitScore at


Table of Contents

Introduction 1
A Note from Michael Greeves 1
Who We Are 1
Who You Are 1
You Becoming Fit 1
What is Fitness? 1
Real-World Fitness, How does it Benefit You? 2
Real-World Fitness and a Great-Looking Body 2
Real-World Fitness: The Essence of Human Evolution 3
Why is this Book right for You? 3
What Will You Gain from this Book? 4
Form Always Follows Function 5

Part I

Chapter One 7
Analyzing Fitness 7
Understanding Fitness 7
The 5 Components of Fitness 8
Applying the 5 Components of Fitness 8
Strength 9
Power 9
Agility 9
Endurance 10
Flexibility 10
Optimize the 5 Components of Fitness to Maximize Your
Real-World Fitness 11
So, What is the Workout Program? 11
Energy Systems 13
Phosphagen System 13
Anaerobic System 13
Aerobic System 14
Energy Systems and Real-World Fitness 14
Training for Real-World Fitness 14

Chapter Two – FitScore 15

Your Map to Success 15
How FitScore Works for You 15
Moving Forward 16

Chapter Three – Strength 17

What is Strength? 18
What are some Examples of Strength? 18
How is Strength Measured? 19
Strength, Put it in Your Life 19

Chapter Four - Power

What is Power? 21
What are some Examples of Power? 21
How is Power Measured? 21
Power, it has a Place in Your Life 22

Chapter Five - Agility

What is Agility? 23
What are some Examples of Agility? 23
How is Agility Measured? 24
Agility, You should have iit 24

Chapter Six - Endurance

What is Endurance? 25
What are some Examples of Real-World Endurance? 26
How is Endurance Measured? 26
Endurance, You should have it 27

Chapter Seven - Flexibility

What is Flexibility? 28
What are some Real-World Examples of Flexibility? 29
How is Real-World Flexibility Measured? 29
Real-World Flexibility…Why You want it 30

Part II

Chapter Eight – FitScore 32

Equipment Needed for Assessments 32
Fitness Component 1 – Strength 32
Fitness Component 2 – Power 32
Fitness Component 3 – Agility 32
Fitness Component 4 – Endurance 33
Fitness Component 5 – Flexibility 33
Strength Assessment 33
Bench Press 33
Squat 35
Power Assessment 36
Jumping 36
Agility Assessment 38
Agility Drill 38
Endurance Assessment 39
1.5 Mile Run 40
Flexibility Assessment 41
Overhead Squat 41
Keeping Your FitScore 43
Words of Advice Before Starting Assessments: The Prerequis 44
The Prerequisite 44

Chapter Nine - Putting It All Together 45

How to Use the FitScore Charts 45
FitScore Graph 84

Chapter Ten - Mapping Your Direction 86

The Pentagon of FitScore 86
The Real-world Fitness Map 87
Interpreting Your Graph into a Workout 87

Chapter Eleven - Executing Your Plan 89

If Your Fitness Components are Balanced 89
If You Need to Balance Your Fitness Component 89
Creating an Exercise Program 89
Frequency 89
Duration 89
Intensity 90
Determining Your Exercise Ratios: The Approximation Method 90
Examples of the Approximation Method 90
What to do with the Ratios? 91
Freedom in Program Design is the Key 91
Design it Your Way 91

Part III

Chapter 12 - The Exercises 93

Strength 93
Squat 93
Deadlift 93
One-legged Chair Squat 94
Lunge 94
Lateral Lunge 95
Bench Press 95
Push-up 96
Bent-over Row 97
Pull-up 97
Shoulder Press 98
Power 99
Vertical Jump 99
Broad Jump 99
Tuck Jump 100
Skipping Lunge 101
Skier 101
Clean High Pull 102
Power Jerk 103
Power Push-up 104
Medicine Ball Chest Throw 104
Medicine Ball Power Slam 105

Agility 106
Forward Skip 106
Lateral Shuffle 106
Zigzag Run 107
10-Yard Start-Stop Sprint 108
10-Yard Reverse Sprint 109
Forward Reaching Lunge 110
Lateral Reaching Lunge 110
Rotation Reaching Lunge 111
Matrix 112
T-Cone Drill 113
Endurance 114
Speed Walking 115
Hill Walking 115
Running 116
Cycling 116
Rowing 117
Interval Running 118
Interval Cycling 118
Shadow Boxing 119
Skipping Rope 120
Combo-Training 121
Flexibility 122
Sampson Lunge 122
Lateral Stretching Lunge 123
Step-Over Lunge 123
Straight-Leg Kick 124
Handwalk 124
Water Wading 125
Wings 125
Back Stroke 126
Frog Drop 126
Overhead Squat 127
Progression 128
Parameters 128
Strength 129
Power 129
Agility 130
Endurance 130
Flexibility 131

Chapter 13 – Conclusion 132

Real-World Fitness 132
Keep it Fresh and Fun 133

Appendices 134
Appendix A – FitScore Record Sheet 136


First, I want to thank God for bringing the right people into my
life at the right time. Throughout this journey I’ve been
blessed with the people to help turn the vision for this Company
and book into reality. Harry, Shirley – Thank you!

Next, I want to thank the many people who have influenced my life
and helped me build me business. My wife, whom from day one,
believed in me and my vision. Many of my personal training
clients, several of them successful CEO’s and Executives, who
have mentored me and provided invaluable feedback that helped
shape the direction of the Company and this book.

I want to thank John “Johnny” Nguyen for his dedication and

commitment to excellence. John provided key assistance and
valuable perspectives during the evolution of FitScore.

Special thanks to the Thom and Tracey Downing and the trainers at
Focused Individualized Training (F.I.T.) who I’ve learned so much
from. I’m grateful to the Downing’s and the staff at F.I.T. for
contributing to my education as a trainer.

Thanks to my staff and development team for the great website.

Finally, I’d like to thank my parents for always encouraging me

to go for my dreams. No limits!


Whether an elite athlete, casual exerciser, sedentary office

worker or a gym rat, we all want to be fit and healthy. We want
to become strong, lean, flexible and active. We want to live
healthy and train with purpose and direction! We all want to
live a “fit” lifestyle. After 13 years of working as a personal
trainer, I developed a passion to help people live a fit
lifestyle and transform themselves. In 2005, with the help of
many smart people, I launched – a fitness and
nutrition website.

As the founder, I believe I’m in a unique position to help

educate people on healthy habits, reaching more people, and
teaching them how to live healthier and be fit. I believe that
with HyperStrike I can help reach more people, and teach them to:

• Reach their fitness goals faster

• Constantly improve their fitness
• Change their bodies for the better
• Transform their perception of fitness
• Empower themselves to become fit

Now, with FitScore, I want to help you do the same. Where

HyperStrike gives you a simple, step-by-step plan to get in
shape, lose weight and stay healthy; FitScore provides unique
insight into your total fitness level.

When we first set out to create FitScore we didn’t want to

recreate what was already available – tests that give you a one
dimensional view of fitness. How frustrating is it to perform a
fitness test and at the end confirm what you already suspected.
Either you performed well or poorly for that particular test,
with no real explanation for what it means in the bigger picture.

Too many people have a one-dimensional view of their fitness.

Have you ever met someone that brags about their physical
accomplishments “I can bench press my bodyweight”, or “I can run
a 5 minute mile”, or “I can do the splits”. Most likely, what
they’re not telling you is their weaknesses. Sure they can bench
press their body weight, but they can’t run a mile. Or maybe
they can do the splits, but can’t do a push up. This is common,
as it’s human nature to focus on our strengths and hide our

What if we changed our perspective on fitness from a one

dimensional view to a multi-dimensional, holistic view? Rather
than focusing on the exercise, we focus on improving our health
and fitness. To see a marked improvement in your fitness, you’ll
need more than a plan. You’ll need to know your FitScore.

In the coming chapters, I’ll explain how to:

Assess Your Fitness

FitScore helps you assess your current fitness level (or starting
point) by breaking fitness into its five component elements and
rating each component. The five components are also aggregated to
provide an overall FitScore.

Improve Your FitScore

Individual fitness components can be targeted for improvement.

Push fitness to new levels and avoid plateaus with targeted

Upload to HyperStrike

You can upload their FitScore directly to HyperStrike. The

Fitness Engine will evaluate the FitScore and create customized
workouts based on each individual’s unique FitScore.

Share and Compare

FitScore contains a community element that allows users to share

their FitScore via online communities and compare FitScores with
friends, family and peers.

If you are currently exercising, I challenge you to get your


If you are sedentary and contemplating exercising, I challenge

you to get your FitScore.

If you are looking to take your fitness to the next level, I

challenge you to get your FitScore.

Everyone should know their FitScore!

No matter what you current situation, you can use FitScore to

guide your body and workouts. Find a buddy or personal trainer,
hit the gym, log your results on, and get fit! I
guarantee you’ll discover something about yourself: how fit you
really are. I did!

Yours in Health,

Mike Greeves

Who You Are

We make up the staff members for a company called
HyperStrike, an on-line fitness company that delivers
individualized fitness programs to thousands of people who want
to get fit. We are also practicing coaches and personal trainers
with real-world experiences. We have changed and improved
literally thousands of lives, have worked with athletes of all
levels and ages, and we truly enjoy what we do on a daily basis.
Because we can only work one-on-one with so many people, we
decided to write a book to spread what we do to a larger audience
– you. With this book, we hope to empower as many people as
possible, to help make the people of this world a much fitter and
healthier people.

Who You Are

You might be an athlete, a CEO, a lawyer, a teacher, a
student, a parent, or a grandparent. You might be one of a
number of people out there doing whatever it takes to get you
through the day: winning a race, closing a deal, digging a ditch,
earning a paycheck, studying for a test, raising young children,
climbing a mountain, or walking a dog. Whatever it is you do in
life, one thing is for sure: You want to be fit. You want to be
healthy. You want to look good and to feel good.
How do we know? First, we know this because you are
reading this book. Second, because who does not want to look
good and to feel good? To have these things, you must have
superior fitness. And, as far as this book is concerned, your
wish to be fit defines who you are!

You Becoming Fit

“Wishing” to be fit is elusive as a dream, and it certainly
will not materialize unless you have the right tools and
knowledge to use it. This is where FitScore comes in, to
simplify fitness and to empower you to achieve it.

What is Fitness?
Fitness, as defined in broad practical terms, is the
ability to do anything you want, and do it well; whatever the
physical task, lifting a weight, running a 10k, throwing a stone,
climbing a rock, or jumping a fence. Whatever life presents,
handling life’s circumstances without blinking an eye; this is
what we call Real-World Fitness.

Real-World Fitness, How does it Benefit You?

Once you achieve real-world fitness, you can do just about
anything you want to do. You gain the energy, strength, stamina
and functional capacity to live life to its fullest. Tasks that
must get done become easier to do. Real-world fitness gives you
a body that is capable of almost anything!

Real-World Fitness and a Great-Looking Body

Now you might be thinking this, “Having real-world fitness
is a good thing, but what about getting a great-looking body?”
The answer is this: Real-world fitness produces superior
physical changes that lead to a lean, well-defined body, and it
does so more effectively than the boring exercise routines found
in many magazines.
Having more functional capacity does not mean you neglect
aesthetics. In real life, Form Always Follows Function (see Box
Text, p. 5). When you improve the function of your body, the
form of your body will naturally follow.
We at HyperStrike are aware that more of you, than not,
want to have a nice, lean body for the beach, for the evening
dinner parties in a sleeveless dress, or for mowing the lawn
without a shirt. These are the reasons for which we got into
fitness, and probably the reasons for many of you who want to
workout. So, we are happy to tell you that, when you become fit
– and we mean truly fit for the real world – you will also look
the part; this is fact. We have never seen anyone who can do a
lot of physical things well and not look lean, defined and
strong. The positive changes in your body are, quite simply, the
side effects of becoming functionally fit.
Simply put, if you get fit for the real world, your body
will show it with decreased body fat, greater lean muscles and
well-defined shapes.

Real-World Fitness: The Essence of Human Evolution

Think for a moment of our ancestors who did not have the
awareness of body image. Although their bodies were lean and
defined, it was not in their social fabric to be pressured into
burning body fat, building lean muscles, and sculpting their abs.
What they had, though, were physical activities of all kinds
instead of cars, escalators, office chairs and television. Our
ancestors hunted and gathered, using their bodies in natural ways
long forgotten by modern culture. They had to be functionally
strong, or they did not eat, nor did they survive the winters.
As a result our ancestors increased functional capacity required
to survive in those early days, their bodies were strong, lean,
and, just as importantly, they were free of diseases common in
today’s society (e.g. cardiovascular disease and diabetes).

Why is this the Right Book for You?

In this book, you will learn to achieve the kind of fitness
that is used everyday in real life. Real-World Fitness is not a
revolutionary concept. Real-world fitness has been around for
millions of years, as our ancestors incorporated this into their
daily lives; they needed to stay strong, functional and learn how
to survive in their world. However, Real-World Fitness is a
revolutionary approach to achieving a strong and lean body.
You will use the same activity concepts to get strong and
stay strong, to become functional and lean, to not only survive,
but also enjoy the modern world. You will apply “ancestral”

exercise strategies (based on exercise science) that deliver

superior real-world fitness. No, you will not throw spears and
hurl rocks, but you will learn to perform fresh, exciting and
highly effective exercises that nearly anyone can do almost
The result is that you will melt away body fat and become
lean. You will look and feel your best ever, and you will have
the physical capacity to do almost anything you want.
Essentially, it does not matter what you do in life, as
long as you participate in today’s real life. If you want to be
a part of today’s real life, be fit and look great, then this
book is written for you.

What Will You Gain from this Book?

From this book, you will:
• Learn how to exercise effectively
• Get fresh and fun exercise ideas for anywhere at anytime
• Produce visible and measurable results
• Save time while gaining a stronger and leaner body
• Look and feel your best ever
• Achieve the kind of real-world fitness that is used in real
life everyday
• Use programs based on exercise physiology and principles

Form Always Follows Function

Too many people put form before function; this is a
mistake. Exercise programs that emphasize only body image often
lose out on the benefits of increased real-world fitness. We
cannot stress enough how important it is to emphasize function in
your workout program!
Below are some reasons why every workout should focus on
increasing functional capacity, or real-world fitness:
First, when you increase functional capacity, you tend to
move better and more often in life and in your workouts. You
also increase your caloric expenditure.
Second, increasing your functional capacity allows you to
do more things while preventing injury; you are more capable of
reacting and responding to your physical environment, and you are
stronger and more able to withstand surprise assaults to the
body. Injury can slow or halt your fitness progress, and who
wants that?
Third, when you have a great level of functional capacity,
you can work out nearly anywhere you choose. Any backyard, side
street, strip of beach, hotel room, playground structure, tree
branch, odd object, or a small space on an open floor – all of
these places and things can become your gym for super creative
and extremely effective exercises… exercises that most other
people cannot perform because they either do not know how or they
are doing traditional mindless exercises with the same old
protocols that yields less-than-optimal results.
Simply put, if you get fit for the real world, your body
will show it with decreased body fat, greater lean muscles and
well-defined shapes.

Part I

Chapter One
The great thing about being human is our ability to examine
things methodically by separating them into parts and studying
their interrelations. We can deconstruct or dissect anything in
the natural world and seek to understand it; it is a skill that
separates us from animals. Our ability to conceptualize,
analyze, understand and apply information into performative acts
and/or tasks has advanced human development significantly since
the dark-ages of throwing stones and swinging sticks. Thus, it
is this, our intellectual skill, which allows us to analyze and
understand the thing that should be quite valuable to all of us –
our fitness.

Analyzing Fitness
Fitness is defined in many ways, by many people. For
example, if a person can run a marathon, s/he is considered fit.
If a person can climb a mountain, s/he is considered fit. Or, if
a person lifts a barbell that weighs a ton, s/he is also
considered fit. Well, what if the marathoner cannot jump onto a
three-foot platform, the mountain climber cannot carry a bag of
cement, and the weight lifter cannot run a mile? Would they
still be considered fit?
The athletes in the above examples possess what is
considered specific fitness, or the ability to perform very well
at one thing, but at the expense of doing well at other things.
This is not “bad” if your passion is doing that one thing – most
elite athletes are this way. But, for the rest of us who simply
want to be fit, look great and enjoy life to its fullest,
specializing in one thing at the expense of doing well in other
things is not the best choice. Instead of specializing in one
thing and having only specific fitness, we should do well in all
things and possess well-rounded fitness. This is real-world

Understanding Fitness
Fitness means possessing the physical capacity to do many
things, and to do them well. You should be able to run a good
distance and be able to jump high; climb a ladder and pick up a
large basket of firewood; and lift a heavy weight, yet still be
able to run on the beach with your dog. If you are truly fit,
there is no compromise. You are capable of accomplishing many
tasks, and this requires you to possess many motor qualities.
There are many individual motor qualities, all expressed by
various actions. Take, for example, a basketball player who
jumps up for a slam dunk; the motor quality seen in the jump is
expressed as power. Throwing a shot put is also an expression of
power, as is swinging an ax down to split a log. There is also
strength, or the motor quality of lifting or moving against a
large resistance – such as lifting a stone or pushing a couch.
There is endurance, or the motor quality seen in continuous work
– such as running a 10k or kayaking a long river. Agility is

another motor quality that demonstrates how quickly a person can

change directions, such as a football running back avoiding being
tackled, or someone moving her/his feet fast to avoid a fall
after tripping on a rock. Flexibility is also an important motor
quality, because it allows you to move easily, gracefully, and
without injury.

The 5 Components of Fitness

Although motor qualities can be further separated and
defined, we have picked five main qualities that effectively
represent real-world fitness, and they are:
1. Strength
2. Power
3. Endurance
4. Agility
5. Flexibility
In this book, they are referred to as the 5 Components of

Applying the 5 Components of Fitness

In the following section, we are going to apply the 5
Components of Fitness so you can better understand how each is
beneficial to you. It is our hope that you will gain a new
appreciation and understanding for the concept of real-world
fitness and its enhancement of your physique.

Function – Strength determines how easily you can pick
heavy things up or move heavy things around. If your strength is
great, you can manage difficult and heavy tasks and stay injury-
free. With great strength you are less likely to be dependent on
others; for example, when you have to lift something heavy and
others aren’t around, you can do it on your own. The sense of
independence is priceless!
Aesthetics –To lift heavier weights, your body must
“recruit” more of your muscles to do the work. When more muscles
are used, more calories get burned. So, having greater strength
means you can do things that are more metabolically costly. This
helps you become lean and stay mean!

Function – Power determines how fast you can move against a
resistance. The resistance can be your bodyweight or an
“external” weight (something other than your own body). Power
helps you jump higher, throw farther, and generally move more
explosively; it puts “oomph” into your movement. Power is one of
the keys to staying young and athletic.
Aesthetics – Moving faster means your muscles must contract
at a higher velocity. When your muscles contract at a higher
velocity, the mechanical power is high. But for that to occur,
your metabolic power output must be high. A high metabolic power
output means that you burn a large number of calories, aiding the

goal of becoming lean and staying lean. Are you beginning to see
how this all works?

Function – Agility brings into your life… well, life! This
motor ability allows you to move in ways that surprise and
impress onlookers and sometimes even you! Have you ever chase a
playful dog? How about chasing a wild child who has had too much
chocolate? Have you ever recovered from a stumble and wondered
how on earth you did not “bite it hard,” or fall on the ground?
Agility allows you to move quickly, to change directions abruptly
and with startling accuracy, and to decelerate and accelerate in
a blink of an eye. You’ve heard it: “Young and agile.” It’s a
great thing.
Aesthetics – It takes a lot of energy to move quickly (just
as it does to move powerfully – see above). When you accelerate
and decelerate your body and your muscles must overcome a lot of
inertia. Muscles must contract quite readily and with a lot of
force, which means they must utilize a lot of energy. Of course,
this energy comes from the burning of calories, and this is a
great way to get lean and to stay lean!

Function – Endurance determines how long you can last while
doing something. This requires your muscles to contract
repeatedly without premature fatigue. With good endurance you
can run farther, bike longer, lift a weight for more repetitions,
get more work done and generally tire less easily. Endurance
allows you to accomplish and enjoy many activities that life has
to offer.
Aesthetics – When your muscles contract repeatedly, they
must receive constant fuel to keep going; that fuel is from
calories burned. Although there are many ways of effectively
burning a lot of calories, long-term burning of calories is a
good, additional way to getting lean and staying lean.

Function – The ability to move your body through a full
range of motion is important. With good flexibility you can move
freely and accomplish tasks more easily. Flexibility and the
ability to move freely also reduces the chance for injury (i.e.
strains or sprains). It is important, however, to recognize that
flexibility by itself is not enough, it must come with strength
and control. In other words, no matter how much you stretch a
limb, you must be able to exert control over that limb.
Otherwise, flexibility without strength and control can make the
corresponding joint “flimsy” and predisposes it to injury. With
this in mind, when we speak of flexibility, we really mean
functional flexibility.
Aesthetics – Having freedom of motion helps prevent
injuries, which allows you to stay active and on-target with your
fitness routine. This keeps the results coming. But also, being

able to move and exercise through a greater range of motion

requires that the muscles contract a greater distance through its
entire length. The result is that the metabolic cost is higher,
burning more calories. This helps you get lean and stay lean!

Optimize the 5 Components of Fitness to Maximize Your Real-World

You can now see the importance in optimizing the 5
Components of Fitness. Simply working on one or two of these
components to the exclusion of the others is not a complete
fitness plan. Yet, we see so many people doing so. It is like
writing a novel while using only a third of the alphabet!
When you target all 5 Components of Fitness in your workout
program, you will achieve real-world fitness and you will speed
up the process of making your body strong and lean!

So, What is the Workout Program?

You will find out more about the workout program as you
read through this book, but for now, below is a peek at the
workout program that produces real-world fitness.
• You will use exercises that require whole-body involvement
• You will use exercises that are novel, as well as forgotten
exercises that have been around for decades, hundreds or
thousands of years
• You will perform exercises in ways that maximize all the
metabolic processes
• Your program will be fresh, different and stimulating – not
limited to the mundane stuff seen too often in so many workout
• At times you will use equipment while at other times you will
use your own bodyweight (and, if you do not have equipment,
that is ok; there are many substitutions)
• You will use varying speeds for your exercises
• You will work at your own ability level – this program can be
done by anyone from top athletes to beginners. You can make
your workout as hard as you want or you can make it fairly
easy (although we recommend you steadily build up to working
fairly hard – it is the quickest way to your fitness goal).
• Your workouts will be different, fresh and fun

Energy Systems
Your workouts are based on scientific principles. The
following section will include a quick review regarding the
basics of exercise metabolism. From this discussion, we hope
that you will have a better understanding about the effectiveness
of the real-world fitness program.
Your car requires energy to run, and that energy is the
fuel in the gas tank. In order for the human body to move, it
needs fuel, too, and this fuel for the body is called adenosine
triphosphate, or ATP.
ATP is the basic unit of energy used to move the body, and,
unlike your car’s single tank of gas, the human body has more
than one “tank” from which to deliver ATP. In fact, the body has
three tanks, called “energy systems.” Depending on how you move,
your body taps into specific energy systems. Although no one
energy system is solely used at the exclusion of the other two,
often one system contributes primarily while the other two “chip
in” secondarily. The energy systems are called:
1. Phosphagen System
2. Anaerobic System
3. Aerobic System

Phosphagen System:
The phosphagen system supplies ATP primarily for short-
term, high-intensity activities, like jumping, throwing,
sprinting or lifting a very heavy weight. The phosphagen system
is the main energy source of ATP for high-intensity activities
that last approximately 5 to 10 seconds.

Anaerobic System:
The anaerobic system provides ATP primarily for intense
muscular work that lasts about ten seconds to 3 minutes. Some
activities that utilize the anaerobic system include resistance
training (using weight equipment or your own bodyweight) and
sprinting distances longer than 100 yards.

Aerobic System:
The aerobic system is the primary source of ATP during low-
intensity activities that are more than three minutes long, such
as running, biking, casual swimming, walking or simply resting.

Energy Systems and Real-World Fitness

We see far too many people out there training only one
energy system while neglecting the other two. Real-world fitness
means that all of these energy systems are equally trained and
maximized. Generally, in real life, no one system is favored.
You never know when you will need to use what energy system. You
may need to jump out of the way of danger; you may need to sprint
out from under a hail storm; you may need to carry a heavy weight
for a hundred feet; or you may need to hike to the next town
after your car puttered to a stop in the middle of nowhere. By

training for real-world fitness, you will be ready for the real

Training for Real-World Fitness

The FitScore exercise program is designed to balance and
then maximize the 5 Components of Fitness and the three energy
systems. FitScore will help make you the fittest person you have
ever been, and you will also look the part!

Chapter Two
Your Map to Success
If you plan to drive from Cleveland, Ohio, across the
country to Palo Alto, California, for the first time ever, you
probably would not climb into your car and start driving without
first mapping out directions. Without directions, you might get
lost along the way, or it may take forever to get to where you
want to go, or you may give up and settle for Wilmot, Arkansas.
Not that there is anything wrong with Wilmot, Arkansas, as it
offers some fine quail hunting, but it is not where you want to
be. The same thing goes for your fitness journey, you need to
map it out so that you will get to your destination – real-world
fitness – in the least amount of time.
FitScore is your map, or your personal guide to your
fitness journey. Using FitScore will: a) help define your
starting fitness level, b) help you determine the best
direction/approach to achieving your fitness goals, c) give you a
space to record your results so that you will always know how
fitness performance is progressing, and d) give you real-world
fitness results; this is much better than guess work.

How FitScore Works for You

FitScore is designed to be user-friendly, so you will find
it quite simple to use. It is essentially a measuring system
that helps you track your performance from beginning to end.
With FitScore, you can measure your progress along the way so
that you can stay motivated or, if necessary, make changes.
To know where to start, you will begin with a performance
assessment. The performance assessment is comprised of five
separate tests that measure strength, power, agility, endurance,
and flexibility.

Next, you will determine your performance scores for all 5

Components of Fitness. Never mind how high or low you score with
any of the components; at this point, it does not matter. What
matters right now is that all five of the components are balanced
with each other. If they are not, as is the case with most
people new to the HyperStrike real-world fitness program, your
fitness route will first take a direction that will achieve
balance in all 5 Components of Fitness. Balancing all 5
Components of Fitness can take several weeks to several months to
achieve, but, in the mean time, you will still be working out,
burning calories and improving in areas that truly need
After you successfully achieve balance in all 5 Components
of Fitness, you will have what is considered “well-rounded
fitness,” a solid platform from which you will launch to the next
level of fitness.
Remember, the idea is to achieve real-world fitness so that
you can do almost anything; again, this means attaining well-

rounded fitness, or balance in all five fitness components. When

you have well-rounded fitness, you can achieve your fitness goals
much faster than if you were only good at a few things. (And,
because your exercise program will have great variety, it will be
a good thing that you can do everything!)

Moving Forward
What you have in your hands is a simple yet very effective
workout plan that contains a vast array of exercises. FitScore
will help you to understand the concept of training for real-
world fitness. We sincerely know that if you use the plan in
this book, you will be impressed and delighted with your results.
The remaining chapters in Part I include more in-depth
discussions on each of the 5 Components of Fitness. These
chapters are short, but hopefully you will gain more of an
appreciation for the quality of strength, power, agility,
endurance and flexibility. Furthermore, you will read about the
importance of how these 5 Components of Fitness affect your life!
In Part II, you will learn how to perform assessments for each of
the 5 Components of Fitness. Finally, in Part III, you will
learn how to train to attain balance among these components as
well as continuously progress the 5 Components of Fitness to more
advanced levels.

Chapter Three
What is Strength?
Strength is a basic component of all human movement. Its
definition can be confusingly broad, and its term is used to
describe many things in the world. In the context of human
movement, strength can be displayed under many conditions; for
example, strength can be expressed in the form of “speed,” or it
can be produced repetitively and be called “endurance.”
As functional human beings, we possess many strength
qualities, but for the sake of simplification, we will refer to
strength solely as the ability to produce maximal force against
an external resistance.
Strength, as defined above, is an important quality to
develop and optimize because it enables us to lift, push, or pull
something heavy. And, in life, these actions occur, so we must
be prepared for it; strength can only make many things in life
easier to handle.

What are some Examples of Strength?

Maybe it is a true story or maybe it is urban legend, but
the desperate mother who lifted a car to save the life of her
pinned child displayed a feat of strength. Though we sincerely
hope that you will never encounter an emergency situation like
this, we know that there are times in life when you must lift or
move something that is considerably heavy. Of course, in this
age of resources, we can rent equipment to do the job, or we can
round up a few good Samaritans, but what if those options are not
available and the heavy object in question needs to be moved,
pronto? If we are strong, chances are we can accomplish this
task. If our bodies are strong, we can also avoid injury while
doing it. But, if we are not strong, the potential for injury is
prevalent with zero to little success of moving that heavy
Strength does not have to be represented by brute, the
Charles Atlas of feats and the workhorse of getting things done.
Strength can be represented in a father hoisting his child into
his strong arms, creating a sentimental experience stored forever
in the child’s mind. Strength can also be one measure of many
positive changes occurring from a workout program, or it can
offer feedback to indicate you are on the right track to losing
fat and becoming lean. Perhaps in some of us, strength can
simply be fuel for the ego, but without a doubt, in all of us,
strength is fuel for the real world.

How is Strength Measured?

Many techniques have been developed to measure strength.
Two common tests for strength (maximum strength) are the back
squat and the bench press. These tests are also excellent
strengthening exercises used by athletes and many people who want
to get strong and stay strong.

The back squat is used to assess strength in the lower body

(i.e. hips and legs), and it is also a great test for determining
strength in the back and torso. You must have strength in these
areas in order to perform the back squat, therefore, we at
HyperStrike, consider this a test for nearly the entire body.
The bench press is used to assess strength in the upper
body (i.e. chest, shoulders and arms). Performing the bench
press requires stabilization of the shoulder girdles (i.e.
scapula or shoulder blade, clavicle or collar bone, and humeral
head or top of the arm bone) which, when done correctly, requires
the involvement of the rotator muscles of the shoulder joints and
the large muscles of the upper back (i.e. latissimus dorsi).
Without the participation of these “other” muscles to keep the
primary working muscles in “check and balance,” the bench press
would not be possible; therefore, we consider the bench press a
great all-around upper body test.

Strength, Put it in Your Life!

• Strength makes you a more functional human being
• Strength allows you to lower the risk of injury
• Strength allows you to use more of your muscles
• By using more of your muscles, strength allows you to burn
more calories
• Strength assists with weight management
• Strength gives you more confidence
• Having strength makes you feel good

Chapter Four
What is Power?
While having strength to do something is great, it is the
possession and execution of power that gets the job done fast.
Simply defined, power is the ability to produce high force at
high speed.
A high rate of force development (RFD) allows you to move
your body or an object explosively, an ability that is often
necessary in sports, work and life. While strength is the
ability to move a heavy weight without any consideration to time,
power allows you to move it in as little time as possible. High
force and high speed equals high power.
Obviously, the heavier the weight, the slower it can be
moved; the lighter the weight, the faster. In other words, you
can move ten pounds much faster than you can 20 pounds. But,
this does not mean you cannot train to increase the speed of
moving the weight, or increase the weight while moving at speed –
or, ideally, both! In fact, one of the goals of training for
increased power is moving more weight faster: Power = Mass x
Distance / Time
Power, being one of the 5 Components of Fitness, is a
distinctive motor quality, and it can be optimized through proper
power-specific training.

What are some Examples of Power?

A jump, a sprint up the stairs, a throw of a stone into the
ocean – these are examples of power. Maybe there are times when
power comes out of necessity, such as dashing out of the way of
danger, sprinting to reach something precious, or pushing or
pulling someone to safety. Whatever the case, your ability to
contract your muscles at high speed is a useful component of
real-world fitness, because life does not always move slowly.

How is Power Measured?

Power can be measured through many means, but the simplest
way to measure power is through a vertical jump. The vertical
jump is a great exercise that can be used to assess power, as
well as train for its enhancement.
At first glance, the vertical jump appears to be a power
assessment for only the legs and hips, but other parts of the
body are also powerfully engaged. The torso must stabilize
against the high forces of acceleration and the arms must
explosively swing upward; this means that the chest, upper back,
shoulders and arms are greatly involved. The vertical jump is an
effective whole-body assessment and power exercise.

Power, it has a Place in Your Life!

• Power makes you move faster
• Power allows faster reactions
• Faster reaction time may lower the risk of injury
• Power utilizes fast-twitch muscles
• Power requires a high metabolic output
• High metabolic output aides in weight loss and control
• Power gives you confidence

Chapter Five
What is Agility?
If you are agile, you can accelerate your body and suddenly
put on the breaks to change direction in a blink of an eye. You
can make quick changes of movement multidirectionally, multiple
times, continuously, and you can do it at will – or even by
subconscious reaction to what is going on around you. This is
Changes in directions are decided quickly, and often
automatically; therefore the body must be able to respond
immediately if it is to be agile. Agility requires the muscles
to contract quickly; for you to align your body at the best
angles to change directions; and, agility requires that you have
good body integrity to remain injury-free through it all. Moving
well in zigzag patterns or any combination of multidirectional,
unpredictable patterns is considered agility. Agility places a
great demand on the body, and it is a great way to train and a
wonderful thing to master.
As one of the 5 Components of Fitness, agility is a
distinctive motor quality, and it can be optimized through proper
agility-specific training.

What are some Examples of Agility?

Imagine a tennis player, a basketball player or a dancer
performing at his/her peak, and then imagine their agility
transferring to real-life situations where quick movement and
abrupt changes in directions are desired or even necessary - -
such as playing a pick-up game of basketball on a Saturday
afternoon engaging in a game of tag with the grandchildren, or
stepping off the curb and jumping out of the way as the on-coming
car did not see you. Agility can add quality to your life, and
as in the last example, it may even save your life!
Quickness is a motor quality that keeps us all young while
we age. It is the same motor quality that allows elders to
retain (or regain) their youthful functions, which can make a
difference between continual enjoyment of life and a broken hip
if the body was not agile enough to avoid a fall. It is clear
that the importance of agility is no exaggeration.

How is Agility Measured?

Since agility involves multidirectional movement and quick
acceleration and deceleration of the body, it makes perfect sense
that those elements be combined to form the test for measurement.
A great test that incorporates the above criteria to measure
agility is the T-Cone Drill. This particular drill also requires
quick footwork and proper alignment of the body.
The T-Cone Drill is an effective assessment tool, and the
abrupt starts and stops in multiple directions also make this
drill a great “stand-alone” exercise. The start, stop, and
multidirectional nature of this drill distributes appreciable

forces through the entire body, which is a desirable training

effect experienced in other weight-resistance exercises.

Agility, You should have it

• Agility allows you to accelerate, decelerate and change
directions quickly
• Agility stimulates fast-twitch muscle fibers
• Agility increases function and maintains youthfulness
• Agility allows you to enjoy many facets of life
• Agility helps you get out of trouble through quicker motor
• Agility requires great muscular contraction forces
• The muscular work in agility burns a good amount of calories
• Agility helps you lose fat and manage weight
• Training for agility is challenging and fun

Chapter Six
What is Endurance?
Lifting a bag of cement into the car is a show of strength.
Jumping over a big puddle of water is a demonstration of power.
Hopping quickly from rock to rock over a rushing stream of creek
water is a display of agility. But, doing anything over and over
for a period of time requires endurance.
Endurance is the ability of your muscles to perform
repeated contractions against a lighter resistance. This process
occurs through aerobic metabolism, where the body ultimately
produces energy from utilizing oxygen (as opposed to utilizing
blood and muscle sugar through anaerobic metabolism. See “Energy
Systems” in Chapter 1, p. 16).
Any physical activity lasting longer than about three
minutes is considered aerobic, while anaerobic activity lasts
fewer than three minutes. But, in order for an activity to be
aerobic it must be lighter in resistance or lower in intensity.
Any heavier resistance or higher intensity physical activity that
decreases the duration of the workout to last only a few minutes,
switches the body to anaerobic metabolism. Examples of aerobic
versus anaerobic activity include riding a bike instead of
squatting a heavy barbell, or jogging instead of sprinting.
The idea is to train both the aerobic metabolism and
aerobic power; to push toward the aerobic metabolism “ceiling,”
so that you raise aerobic power. Your aerobic power is the
threshold at which your aerobic metabolism switches to anaerobic
metabolism. By raising your aerobic power, a movable threshold,
you are able to work longer with more resistance and greater
intensity, because the work remains within your aerobic
metabolism (remember, aerobic metabolism allows for work beyond 3
Training within the aerobic metabolism is a great way to
burn calories in addition to everything else that you are doing,
but imagine being able to train your aerobic metabolism at
greater intensity! This not only burns more calories, but it is
a lot more functional, thus fitting the description of real-world

What are some Examples of Real-World Endurance?

We are reminded of a HyperStrike client who was on a small
boat that had a leak and water was rushing in filling the bottom
of the boat. He and his fishing partner took turns bailing water
out of the boat with a small pale that held their fish bait.
Being small, the pale did not hold much water so they had to move
fast! So, there in the afternoon sun, one frantically bailed
water while the other rowed, switching every five minutes or so,
until they reached shore nearly twenty minutes later.
The above story offers a good definition of endurance – not
just any endurance but high-intensity endurance, or great aerobic
power. Both individuals had to move fast with intensity,

scooping gallons after gallons of water and rowing against the

resistance of current. Since our client and his fishing partner
were athletic individuals, their aerobic power was high, allowing
them to work continuously with the intensity that would have put
a lesser trained person into anaerobic metabolism – which means,
at best, only 3 minutes of intense water scooping before sinking
into the lake. That afternoon, instead of being soaked with lake
water, our client and his fishing buddy were soaked with sweat!
They burned a lot of calories, but the best thing was that they
went home with their boat, a bunch of trout and a good dinner
story; a perfect example of real-world fitness.
Certain sports, recreational activities, jobs and moments
in life require continuous work from all of us. Are we prepared?

How is Endurance Measured?

In order to measure aerobic power, many tests can be used,
but we have determined that the most accessible way to measure
endurance is by running 1.5 mile for time. The speed at which
you can run, and the time at which you can complete the 1.5 mile
test will estimate where your aerobic power exists.
During this test, the faster you run, the greater the
intensity. If you misjudged your effort and exceed your aerobic
power (i.e. you worked so hard that your body shifts from aerobic
metabolism to anaerobic metabolism) you will automatically be
forced to slow down or even stop; this will, of course, be
reflected in a longer time-to-completion. But, do not worry.
The idea with this test is to get an initial time score, and
after a period of training to improve your aerobic power, your
retest should show an improved time. With an improved time, this
means that your aerobic power will have improved, you will be
able to perform longer at a higher intensity, and your body will
have been trained to burn a greater amount of calories!

Endurance, You should have it

• Endurance allows you to keep going with physical tasks
• Endurance delays debilitating fatigue
• Endurance can be maximized through greater aerobic power
• If trained correctly, you can increase aerobic power
• Aerobic power allows you to last while doing demanding things
• Working at high aerobic power burns more calories
• Aerobic power helps lower body fat for a well-defined physique

Chapter Seven
What is Flexibility?
Moving your joints through full range of motion without
restriction is a demonstration of flexibility. Full range of
motion should occur at every movable joint of the body.
Flexibility allows us to move freely, which results in a
reduced risk of injury. A reduction in injury is possibly due to
two reasons: first, soft tissues will not sprain or strain from
being too tight, and second, body parts can move without
compensatory mechanics that can lead to overuse stress injuries.
Although flexibility is great for unrestricted movement at
the joint, it is important we keep in mind that flexibility by
itself is not enough, nor even safe, in the real world. What do
we mean? We have seen many people who can lie on their backs and
stretch their legs over their heads, but these same people cannot
prop a foot onto a ledge in front of them because they do not
have the strength to use the entire range of motion. Their
flexibility while lying down demonstrates great joint range of
motion, but much of it cannot be controlled. To us, this is not
real-world fitness. Not only should you have good flexibility,
but you should also possess good strength and control with what
you have! That is what we consider flexibility for real-world
Another benefit of having real-world flexibility is that
you can exercise through a greater range of motion. When your
muscles move through a greater distance, they burn more calories.
This is thermodynamics at work: the greater the movement, the
greater the cost to your metabolism. Ultimately, greater range
of motion stimulates and strengthens more muscle fibers and helps
you to burn fat and control body weight.

What are some Real-World Examples of Flexibility?

Imagine someone who is tight in the shoulder girdle (i.e.
muscles and soft tissues of the shoulder joint, shoulder blade,
and collar bone) trying to pitch a baseball, perhaps in a game of
catch with his/her nephew. Not only would the throw look
awkward, but the speed of the ball will not be impressive, nor
would the distance it would travel. Furthermore, this person is
at a higher risk for injury in the shoulder, arm or anywhere
along the kinetic chain (i.e. parts of the body that are involved
in throwing, which in this case is virtually the entire body).
Real-world flexibility would allow this thrower to move through
the full range of motion needed to wind the arm up, shift the
body, step with the leg, throw the ball and follow through; thus,
flexibility throughout the entire kinetic chain, from the legs,
through the torso and out to the arms.
Another example of flexibility is a tennis player lunging
out with one leg while reaching with his/her arm to return a ball
that otherwise would have meant a lost point.
A final example of real-world flexibility is a mom who has
her arms full of groceries and accidentally drops her keys next

to the car in the parking lot? Not only does she require the
flexibility to bend down to pick up the keys, but she must also
have the strength to control each of her joints and body parts as
she goes down and up while balancing the grocery bags in her

How is Real-World Flexibility Measured?

Physical therapists often measure flexibility in one joint
at a time. While this serves a useful purpose in a clinical
setting, it is not useful information for the injury-free
individual participating in normal real-world activities, in
which multiple joints and muscle groups are used at once. A very
common way of assessing flexibility is the sit-and-reach test,
where you sit with your legs straight out in front and reach
forward to a measuring device. This measures the flexibility in
the backside of your body but it does not “tell” the complete
story – there are muscles in the front side of the body as well!
And, finally, it is not often we need extreme range of motion
while sitting down, so we do not feel this is the most efficient
and functional real-world measurement of flexibility.
Real-world flexibility should be measured while on your
feet, and it should involve as many joints as possible. This is
why the overhead squat is one of the best ways to measure
The overhead squat assessment requires you to be on your
feet, where most demanding activities in life take place. In the
real world, you are on your feet and legs, and your arms are
taken through ranges of motion that are used for things such as
lifting overhead, throwing, reaching or doing many other
activities. This assessment also requires the torso to remain
upright in a straight position to protect the low back. The
overhead squat is a great assessment for determining joint
flexibility and the control you have within the flexibility
displayed; this is the single most effective assessment for real-
world flexibility!

Real-World Flexibility…Why You want it!

• Flexibility allows you to move freely
• Flexibility reduces the risk of injury
• Flexibility allows you to move through a greater range of
• Moving through a greater range of motion burns more calories
• Flexibility allows you to perform exercises with great ease
• Flexibility allows you to do more things in life

Part II

Chapter Eight
This chapter will take you step-by-step through each of the
five assessments that will measure your 5 Components of Fitness.
At any time you can log on to and view 3D
animations of each test.

Equipment Needed for Assessments

Fitness Component 1
To assess your Strength, you will need:
1) A bench with a barbell (for upper-body strength test)
2) A squat rack with a barbell (for lower-body strength test)
3) Recommended: A spotter

Fitness Component 2
To assess your Power, you will need:
1) A piece of chalk
2) A Measuring tape
3) A wall on where you can mark the chalk

Fitness Component 3
To assess your Agility, you will need:
1) 4 small cones or 4 paper cups
2) An open area

Fitness Component 4
To assess your Endurance, you will need:
1) A stop watch or a sport watch to measure time
2) A stretch of area that is 1.5 miles in distance or a treadmill

Fitness Component 5
To assess your Flexibility, you will need:
1) A broom stick or dowel rod
2) A full-length mirror

If you are ready to start the assessments, let’s go to it!
You will want to give each assessment your best effort so that
any future improvement is valid, so do not sandbag on anything
now. Good luck!

Strength Assessment
[If you are going through the prerequisite phase, perform
the following exercises with lighter weights for 8 repetitions, 2
sets total; this means do one set of 8 repetitions, rest for
about one minute, and then do the second set of 8 repetitions.
Repeat this 2 to 3 times a week for two weeks. Use a weight that
is still comfortable during the last couple of repetitions of
each set. After this period, you can begin the strength test.]

Bench Press
Guideline for Position and Execution: The Lifter
• Lie on a bench face up with your head, upper back and hips
firmly on the bench, and your feet firmly on the floor
• While lying, position the body so that your eyes are directly
below the barbell
• Grasp the barbell with your hands slightly wider than shoulder
width, palms facing your legs and hands closed
• When ready, signal to the spotter to help you lift the bar off
the support rack
• Spotter lets go carefully ONLY when your arms are straight and
you are in control of the weight
• Carefully lower the bar to the chest, at mid-sternum area and
press the bar back to the top; this is considered 1 repetition
• When finished, gesture to the spotter to help you guide the
barbell back onto the support rack
Guideline for Position and Execution: The Spotter
• Stand very close to the head of the lifter but without
distracting the lifter
• Bend your knees and keep your back straight
• Grasp the barbell with an alternating grip (one palm up, the
other down), inside the lifter’s grip
• When the lifter signals for help, assist by carefully lifting
the barbell off the support rack
• Carefully let go of the barbell only when both of you are sure
that the lifter has control of the barbell with both arms
• When the lifter is finished, help guide the barbell back onto
the support rack

Step One - The Warm up:

• Bench press with an empty bar for 3 repetitions
• Increase the weight and perform more 3 repetitions
• Increase the weight a final time to complete the warm up (some
people will not need to warm up 3 sets as instructed here,
because the testing weight might not need to be so heavy)

Step Two - The Test:

• Continue to increase the weight on the bar and perform 3
repetitions each time; rest for 90 seconds between each
• When you cannot add any more weight and still perform 3
repetitions with excellent technique, then the weight you
stopped at is the measure for your upper body strength.
(Note: To prevent fatigue, it is desirable to reach your
maximum weight within 5 testing sets.)
• Record this measurement

Guideline for Position and Execution: The Lifter
• Set the bar on the support rack at chest level
• Grasp the bar with your hands wider than shoulder width (it
may vary, depending on comfort)
• Step under the bar and position your body so that the bar sits
on the upper part of your back (avoid bony prominences)
• Keep your chest up and out
• With the guidance of the spotter behind you, lift the bar off
the rack and back up a couple of steps
• Descend by slowly bending the hips and knees
• Keep your chest out and your back straight throughout the
movement (some forward leaning is appropriate)
• Go as deep as you can (upper thighs at least parallel with the
• Smoothly reverse direction and return to the top
• When you are finished, carefully step forward to return the
barbell onto the support rack

Guideline for Position and Execution: The Spotter:

• Stay close behind the lifter without distracting or bumping
• When the lifter is ready, help guide the bar off the rack
• As the lifter moves back a couple of steps, be sure to be out
of the way
• Carefully let go of the bar, but remain close behind and ready
to help
• As the lifter descends, the spotter descends as well, always
ready to assist but never impede
• When the lifter is finished, help guide the bar back onto the
support rack

Step One - Warm up:

• Back squat with an empty bar for 3 repetitions
• Increase the weight and perform 3 more repetitions
• Increase the weight a final time to complete the warm up (some
people will not need to warm up with 3 sets as instructed
here, because the testing weight might not need to be so
Step Two - The Test:
• Continue to increase the weight on the bar and perform 3
repetitions each time; rest for 90 seconds between each
• When you cannot add any more weight and still perform 3
repetitions with excellent technique, then the weight you
stopped at is the measure for your lower body strength.
(Note: To prevent fatigue, it is desirable to reach your
maximum weight within 5 testing sets.)
• Record this measurement

Power Assessment
[If you are going through the prerequisite phase, do the
following with lower intensity and effort, for 8 repetitions, 2
sets total; this means perform one set of 8 jumps, and rest one
minute before doing the second set of 8 jumps. Repeat this
exercise 2 to 3 times a week for two weeks. Jump only high
enough so that each landing is soft and comfortable. Believe us,
your legs will get a workout, but your knees will not pay for it.
After the prerequisite phase, you can begin the power test.]

Guideline for Safe Jumping
NASA would not launch an astronaut into outer space without
knowing how to bring him/her back down to earth safely. So
before you attempt to jump, you must know how to land safely.
Here are things you can do to ensure a safe return to earth!
Practice them first.
1. Using a stair case, step off the first step and land with both
2. Immediately upon contact with the ground, absorb the impact by
bending your legs (i.e. knees and hips)
3. Your knees should point straight ahead, never collapsing in
toward the midline of the body
4. The only sound should be a quiet and gentle “thud”
5. Repeat this from the first step until the “thud” can barely be
6. Next, move up to the second step and repeat the above landing
techniques until the “thud” of impact can barely be heard
7. Now you are ready for the test

The Preparation:
• Stand sideways next to a wall with your dominant hand closest
to the wall.
• With your feet remaining flat on the ground and chalk in hand,
reach up as far as you can and mark a line on the wall – this
is your “base mark.”
Step One - Warm up:
• Jog for three minutes
• Perform arm-circles by swinging your arms forward and backward
10 times each direction
Step Two - The Test:
• Bending at the hips and knees, jump straight up as high as you
can, and mark the wall with the chalk at the peak height;
remember to land softly and quietly
• Repeat this assessment as often as necessary but only if each
repeated attempt gets you a higher marking than the previous
• When finished with the attempts, measure the difference
between the “base mark” (i.e. your standing reach mark) and

the highest mark attained on the wall from your vertical jump;
the difference is the measure of your power
• Record this measurement

Agility Assessment
[If you are going through the prerequisite phase, do the
following with lower intensity and effort. Perform the drill a
total of 5 times, and rest about 30 seconds between each attempt.
Repeat this exercise 2 to 3 times a week for two weeks. Run only
fast enough so that each start, stop and side-cut is done
smoothly and with good mechanics. Believe us, you will get a
workout, but your joints will not pay for it. After the
prerequisite period, you can begin the agility test.]

T-Cone Drill
Guideline for Agility Drill:
To prevent injuries (i.e. strains and sprains), it is
important to have good body mechanics during the high
acceleration and deceleration phases of the T-Cone Drill. The
following are some points to master before performing the agility
• When accelerating, lean into the direction toward which you
are moving
• When decelerating, lower your body’s center of gravity by
bending at the hips and knees
• When cutting sideways, lower your body’s center of gravity and
have sure-footing from which to push off to change direction
• When peddling backward, lower your body’s center of gravity

The Preparation:
• Wear a proper-fitting pair of athletic shoes that will enable
you to safely perform quick starts, stops and cuts
• We recommend having someone time your drill with a stop watch
(if you have to do it yourself, you will have to be very
precise when hitting the start and stop button)
• Set the cones out so that they form a “T” (see diagram, p.
24). Cone 1 is your start and end point. Cone 2 is spaced 10
yards forward from cone 1. Cones 3 and 4 are spaced on
opposite ends of cone 2, at a distance of 10 yards apart.
Cone 2 should divide cones 3 and 4 by 5 yards each direction.
Step One - The Warm-up:
• Jog for 3 minutes
• Hop in place for 10 to 15 seconds
Step Two - The Test:
• Your running pattern: Sprint from cone 1 (the start) to cone
2; shuffle sideways to cone 3; shuffle sideway to cone 4 (by-
passing cone 2); shuffle back to cone 2, and finally, back
peddle to cone one (also the finish)
• Always face forward and keep your feet pointed forward/in
front of you
• Perform the drill once at a moderate intensity effort

• Perform the drill again at a moderately high intensity effort

• Perform the drill one final time; give it your best effort
(“all out”), timing your run from start to finish
• The time is the measure of your agility
• Record this measurement

Endurance Assessment
[If you are going through the prerequisite phase, perform
the following in short distances. Begin by running a couple of
blocks (or a quarter of a mile on the treadmill), alternating
between running and walking if necessary. Each time you go out to
run, extend the run by an extra block (or an extra fifth or
quarter of a mile on the treadmill), still alternating between
running and walking. Soon you will find a comfortable pace that
requires fewer walking intervals. For many people, running is
challenging at the beginning, but the idea is to take your time
and be patient; your body will adapt and you will feel better.
Get out there (or get on the treadmill) and do this 2 to 3 times
a week for two weeks, and you will be ready for the endurance

1.5 Mile Run

Guideline for Endurance Assessment:
• Wear comfortable shoes
• Point your feet straight ahead while running (you would be
surprised how many people run with duck feet!)
• Keep your posture tall and shoulders back
• Relax and swing your arms, elbows bent
• Breath rhythmically

The Preparation:
• You can use a track at a local school, a pre-measured distance
on any safe and relatively quiet road, or a treadmill
• For the track, 6 loops equals 1.5 miles
• For the road, measure a distance of 1.5 miles by car, marking
the start and finish
• For most treadmills, the distance should be indicated
digitally on the information panel located within easy view
while running
Step One - The Warm Up:
• Jog lightly for 3 minutes
• Perform arm-circles by swinging your arms forward and backward
10 times each direction
Step Two - The Test:
• Start your watch and begin running
• Try to keep running, but if you have to slow to a jog, walk,
or stop completely, that is ok; remember, you are creating a
base measurement against which you will measure your progress
• Stop your watch when you reach the finish point
• The time is the measure of your endurance
• Record this measurement

Flexibility Assessment
[If you are going through the prerequisite phase, do the
following with a light bar such as a broomstick or a dowel rod.
Start with just a few repetitions, squatting down only as far as
you feel comfortable. The more important point for this drill is
to keep the bar directly above the feet, even as your trunk
inclines forward and your head moves forward. Keep the elbows
locked out straight. Try to squat a little deeper each time, but
be patient; the overhead squat is not easy for most people. Do
this for about 8 repetitions, three sets. Repeat this 2 to 3
times a week for two weeks, and you will be ready for the

Overhead Squat
Guideline for Flexibility Assessment:
It is important to validate the flexibility assessment by
keeping to the standardized factors written in the guideline;
they are:
• To determine the grip width on the bar, put your arms out to
the sides and then bend your elbows at a 90 degree angle so
that your hands are pointing forward, palm-side down
• This is your grip width on the bar; you may mark the bar at
these points
• The Arms: when performing the overhead squat, always keep the
elbows locked straight. If the elbows bend at any point
during the descent, then that is the point where your
flexibility ends. Do not squat any deeper than this point.
• The Feet: when squatting, keep your heels on the ground and
your feet flat, toes pointed forward or slightly outward.
Once the heels start to come off the ground, your squat depth
is terminated. Do not go deeper than this point.
• Keep the bar over your feet as you squat. If you dropped a
plum line straight down from the bar, it should intersect
somewhere between the arches of your feet and remain there.
When the bar moves out of line with the feet, your squat depth
is terminated. Do not go deeper than this point.
Step One - The Warm-up:
• Begin by squatting with just your body weight, hands on the
• Perform arm-circles by swinging your arms forward and backward
10 times each direction
Step Two - The Test:
• Using a grip determined earlier, hold the bar directly above
your head, arms straight, elbows always locked out
• Stand at the mirror
• Begin by bending the hips and knees
• Go as low as you can while keeping the elbows straight and the
heels down

• The exact point where your elbows bend, the bar comes forward,
or you heels come up is the measure of your flexibility. (Use
the table below to determine the score.)
“Full” if your hamstrings are touching the calves
“3/4” if your hip joints are slightly below knees
“1/2” if your hip joints are level with knees
“1/4” if your hip joints are slightly above knees
“Stiff” if your hip joints barely bend
• Record your flexibility score by writing down one of the 5
choices above

Keeping Your FitScore

Congratulations on completing your FitScore. You now have
your initial scores. Please record your scores in the space
provided in the Appendix B (p. 136) of this book. By using the
exercise program outlined in this book, your FitScores will
improve, and as your FitScores go up, you will become a lean and
fit machine, ready to take on the real world with fervor!

Words of Advice Before Starting Assessments: The Prerequisite

We recommend that, before doing any of the assessments, you
have some practice or experience with each test. If you have
already done these tests in the past as either exercises or as
assessments, then that is good and you will still benefit from
testing with them now to know your current real-world fitness.
However, if you have not been exposed to these particular
exercises, you should take a little time to study the protocol of
each test and practice the movement with lighter weight and lower
We also suggest that you do the above prerequisite for
about 2 weeks, so your body becomes accustomed to the movements
and adapts with an initial level of strength. The reason for
the prerequisite is if you, like most people, go all out on the
tests (which you should) to attain a score, without the basic
skills and fundamental strength necessary to perform the
exercises correctly, you will compromise safety. Therefore, we
strongly advise that, if you have not exercised in a while, you
do the prerequisite. Do not worry: this prerequisite will not
delay your fitness routine; in fact, it is a smart way to start
any fitness routine – slow and easy. You will still have worked
out through this prerequisite!

The Prerequisite
If you are doing the prerequisite phase, go through the
testing protocols in the next several pages, performing each as
though it is your exercise. In fact, as we mentioned in earlier
chapters, these are excellent stand-alone exercises. Perform each
exercise 2 to 3 times a week for two weeks (add another week if
you feel you need to), but do it with lighter weight and less
intensity. Take your time, follow the instructions, and focus on
the technique and form. That is it. When you are ready, it is
onward with the tests. See you then.

Chapter Nine
Putting It All Together
From the assessments you completed in Chapter 8, you now
possess your own measurements for the 5 Components of Fitness.
You are now ready to enter your results on HyperStrike and
determine your FitScore. Based off your FitScore results, your
workout program will be individualized to turn you into the
fittest person you can be!
To conserve paper we’ve uploaded all of the charts of
standardized scores for the 5 Components of Fitness on These charts are based on sources that denote
the performance results of various amateur athletes, but the
scores have been adjusted by HyperStrike to accommodate a diverse
population of people from various backgrounds. Whether you are
an experienced athlete or someone just starting out, these charts
ultimately create your FitScore.

FitScore Graph
Now it is time to plug your scores into the FitScore
application. (Note: If you score elite on one of the 5
Components of Fitness, then chances are you will not score as
well on the others. One thing to keep in mind is that if you
specialize in one or two components of fitness, you sacrifice the
others. There are a few powerlifters who, by their nature,
specialize in lifting a lot of weight, but they cannot run half a
mile to save their lives. Lifting a lot of weight is their
sport, and they are willing to sacrifice other fitness
components. But, since you want to be well-rounded and fit for
the real world, you should avoid specialization, and you should
balance all your fitness components – even if your FitScore
starts out low. With our training program, you will increase
your FitScore, and by training this way, you will gain the
greatest real-world fitness and health.)

Next, in Chapter 10, we discuss how to utilize your

FitScore graph so that you will know what direction to take on
your road to real-world fitness. Before long, you will be on
your way to the new and improved you.

Chapter Ten
Mapping Your Direction
Now that you have your scores entered on HyperStrike, you
have your starting point. Next, you need to know exactly where
to go on your journey to real-world fitness.

The Pentagon of FitScore

After entering your score on HyperStrike, you’re ready to
begin your training. The purpose of this stage is to achieve
real-world fitness by balancing your scores of the 5 Components
of Fitness. This initial journey will take at least 12 weeks (or
more), but that does not matter because throughout this period
you will be working out and benefiting from it; you will actually
be working out with a purpose, rather than going through the
motions like too many people do.
If, however, you happen to have recorded a perfect score on
component scores, then congratulations! You will still follow
the real-world fitness map, as its direction ultimately directs
everyone toward making the pentagon bigger and bigger! The
bigger the pentagon on your graph, the greater your real-world

The Real-world Fitness Map

Here are the essential elements of the real-world fitness
Destination 1: Achieve balance in all five components, by
creating the shape of a pentagon on the FitScore Graph. You must
achieve real-world fitness before improving it!
Destination 2: Enlarge the pentagon on the FitScore Graph to
increase your real-world fitness.

Interpreting Your Graph into a Workout

Exercise science is not an exact science, but a science of
probability. Everyone responds differently to exercise programs,
and sometimes you can even guess the responses in most people by
looking at what kind of exercises they use and how often. In
other words, if you use one type of exercise more frequently than
others [e.g. back squat (strength) versus running (endurance) or
jumping (power)] then you will become better at it than at the
others; the same goes with constantly training one component of
fitness. If you constantly train for the fitness component of
endurance but neglect strength, flexibility, agility, and power,
then you will be good at endurance and mediocre at everything
else. However, if you increase your training of the other four
fitness components, then you will improve your performance in
these areas.
If you scored high on a certain fitness component, this
could be due to several reasons:
1. This component is all you train or mostly what you train
2. You train this component for a long duration or with high

3. You train it with great intensity

If you scored low on a certain fitness component, this
could be due to:
1. Not training this component at all
2. Not training this component with enough duration or frequency
3. Not training this component with enough intensity
Therefore, if you scored low on a certain fitness
component, it makes sense that you need to:
1) Train for it
2) Train for it more (duration or frequency)
3) Train for it with intensity
If you have the time and the physical resource to add more
of one fitness component into your overall training schedule,
then it is generally the best solution to improving that fitness
But, if you are like most people, you only have so much
time, energy and physical resource to workout. So, how do you
add more exercises without having to commit more time and deplete
your body? The answer lies in volume control, a very simple, low
tech procedure that works: If you increase the duration,
frequency or intensity of one fitness component, then you must
decrease the duration, frequency, or intensity of another fitness
By decreasing the work volume of a specific fitness
component (to make room for another), does it mean you will
sacrifice your performance at it? Maybe, and/or maybe not; it is
not black and white, but it does not have to be complicated.
If you scored really high on a fitness component, you may
lose some of your performance result, if you decrease you work in
it. But, if your performance result is not that high in the
first place, then you may: a) not lose any performance result, or
b) you may continue to improve your performance simply because
you are working out. In any case, it is more important to
initially balance all 5 Components of Fitness and then work at
increasing them all concurrently.
Now that you understand the concept of the 5 Components of
Fitness and how to score your current level of fitness, let’s
look at what you can do to balance these fitness components.
Chapter 11 is short, but you will read how to create a workout
program that will balance the 5 Components of Fitness for real-
world fitness.

Chapter Eleven
Executing Your Plan

If Your Fitness Components are Balanced…

Let’s say you produced a perfectly balanced set of scores
on the FitScore Graph. Your next step is to simply choose equal
ratios of exercises from the five fitness components; you will do
this in the exercise lab on to create your
workout program! As someone who already possesses well-rounded
fitness, you just need to focus on improving those fitness
components, making your scores bigger.

If You Need to Balance Your Fitness Components…

But, let’s say your scores are not balanced, as most
people’s scores will not be. You will need to select the
appropriate ratios of exercises from the five fitness components
(i.e. ratios that will help bring about balance).

Creating an Exercise Program

To create an exercise program, consider several key
• Frequency
• Duration
• Intensity
Let’s briefly look at each.

How often will you workout in a week? If you are working
out three times a week, then this is your frequency.

How long do you workout? If you workout for forty minutes,
this is your duration.

In the exercise industry, the word intensity is defined
many ways. Intensity can mean the amount of weight or resistance
you use. Intensity can also refer to how hard you push yourself.
For our purpose, we will use the latter as our definition (i.e.
Intensity is how much effort you put into something, either by
lifting more weight, going faster, going longer or resting less);
it is what makes you sweat!
There are other factors to creating an exercise program but
these factors are not a big concern to us. What is important now
is how long each workout session takes and how many workout
sessions per week you will do.

Determining Your Exercise Ratios: The Approximation Method

This is a simple and friendly method of “approximation.”
It is not meant to be rigid and formulaic (remember, exercise
science is not an exact science). We like to keep things simple.
First, determine the frequency and duration of your workouts.
We recommend 3 workouts a week (more or less depends on your
ability to commit). For the duration of each workout, we

recommend 30 minutes to 45 minutes (longer is not necessarily

• 3 workouts per week
• 30 to 45 minutes per workout
Second, to determine the ratios of exercises to perform
from the 5 Components of Fitness, look at your FitScore Graph to
see which components need to be improved.
Third, simply: a) pick more exercises from these
components, or b) perform exercises from these components more
often, or with more intensity -- this is how you create the
appropriate ratios; we call it the “approximation method.” This
method is low tech, but it works.

Examples of the Approximation Method:

Let’s say you lack power and agility. You would then want
to select higher ratios of power and agility exercises over the
other fitness components. Your approximate fitness component
ratios might look like the following:
~ 30% Power exercises
~ 30% Agility exercises
~ 13% Strength
~ 13% Endurance
~ 13% Flexibility

What to do with the Ratios?

You can disperse these ratios out over the course of each
workout session, or you can spread them out over the course of
the week. As long as you net the appropriate ratios that will
bring about balance to all of your fitness components!

Freedom in Program Design is the Key

The approximation method allows for freedom and flexibility
in designing your real-world fitness program; it is to keep
things simple and to facilitate variety. However, a caveat is,
be aware of the approximate ratios you are choosing; the ratios
must address the needs of your FitScore.
You are now ready to select your exercises and to design
your own workout program!

Design it Your Way

In the HyperStrike Exercise Lab, you will find a list of
exercises and instructions on how to perform these exercises for
each component of fitness. From this list, choose your
exercises. Let’s get started!

Part III

Chapter 12
The Exercises

One-legged Chair Squat
Lateral Lunge
Bench Press
Bent-over Row


Vertical Jump
Broad Jump
Tuck Jump
Skipping Lunge
Clean High Pull
Power Jerk
Power Push-up
Medicine Ball Chest Throws
Medicine Ball Power Slam


Forward Skip
Lateral Shuffle

Zigzag Run
10-Yard Start-Stop Sprint
10-Yard Reverse Sprint
Forward Reaching Lunge
Lateral Reaching Lunge
Rotation Reaching Lunge
T-Cone Drill


The following exercises can be done indoor or outdoor.

Remember, the goal of endurance training is to work at or close
to your “aerobic ceiling,” or the threshold where your body
switches from aerobic metabolism to anaerobic metabolism.
Working at or close to your aerobic ceiling allows you to raise
your aerobic power (the ceiling), permitting you to perform at a

greater intensity for a longer stretch; this type of training

also conditions the body to consume more calories!
For effective endurance training, you may choose one of two
training methods, or attempt to combine both methods for more
variety. First, you can work hard while still being able to
continue – you remain under the aerobic ceiling. This is called
“steady-state training.” Or, you can purposely exceed this
aerobic ceiling and tap into the anaerobic metabolism for several
seconds to a minute or more, and then slow down or stop for a
short period (work-to-recovery ratio is about the same duration)
to recover before you go again. The above method of training is
called “interval training,” a very effective way to raise one’s
aerobic ceiling. You can manipulate the work-to-recovery ratio
in many different ways (see below under “interval” exercises).

Speed Walking
Hill Walking
Interval Running
Interval Cycling
Shadow Boxing
Skipping Rope
Combo-Training (Push-up/Squat/Sit-up/Jumping Jack)


The following flexibility exercises are to improve

functional flexibility; that is, to increase your joint range of
motion and to increase your strength and control throughout every
inch of it.

Sampson Lunge
Lateral Stretching Lunge
Step-Over Lunge
Straight-Leg Kick
Water Wading
Back Stroke
Frog Drop
Overhead Squat

One of the fundamental exercising principles is that you
must slowly and steadily increase the demands placed on your body
in order for your body to continue to adapt to those demands.

Without exercise progression your results would come to a

screeching halt. What this means is, you have to push yourself a
little more each time you workout. You must have mental focus
and mental intention to work your body a little harder, and
periodically step out of your comfort zone; only with this can
you keep achieving results.
Exercise progression can be done in several ways:
• Steadily increase the weight
• Steadily increase the reps
• Steadily increase the speed of movement
• Steadily increase the time of work output
• Steadily increase distance
• Steadily decrease the time-to-completion
• Steadily decrease the rest/recovery interval
But, however you chose to increase exercise progression,
you must keep one thing at the forefront of your mind: Perfect

Parameters: Frequency, Sets, Reps, and Rest

Now that you have selected the exercises that will allow
you to improve your FitScore, how do you figure out how much to
do and how often?
For Session Frequency, we recommend starting with 3 workout
sessions per week. When you are ready (and you will know) you
can begin adding more workout sessions per week. Ideally, we
recommend 4 to 6 sessions a week, utilizing a mixture of all 5
fitness components – of course, using ratios specific to your
The following section contains some general guidelines for
each fitness component. You can follow the time period as given,
but you can also alter it to suite you. Fitness is not an exact
science, nor is it rocket science; you should work hard, but
always safe!

Weight and Repetitions: Select a weight so the final repetition
or two at the end of each set is a challenge.
Level 1: 1 to 2 sets / 10 to 15 repetitions / 60 seconds rest
Level 2: 2 to 3 sets / 8 to 12 reps / 90 seconds rest
Level 3: 3 to 4 sets / 4 to 8 reps / 120 seconds rest
Schedule for each level:
Weeks 1 to 4: Level 1
Weeks 4 to 8: Level 2
Weeks 8 to 12: Level 3
At week 12: Retest
After week 12: Start again at Level 1, using heavier weight.


Weight and Repetitions: The number one criterion to selecting a

proper weight for a power exercise is, the weight must be light
enough to allow for fast speed of movement. If, at any point,
the speed of movement with a selected weight is slow (as compared
to using no weight), then it is no longer a power exercise; stop
or lower the weight!
Level 1: 2 – 3 sets / 4 – 5 reps / rest 60 seconds
Level 2: 3 – 4 sets / 3 – 4 reps / rest 90 seconds
Level 3: 4 – 5 sets / 1 – 3 reps / rest 120 seconds
Schedule for each level:
Weeks 1 to 4: Level 1
Weeks 4 to 8: Level 2
Weeks 8 to 12: Level 3
At week 12: Retest
After week 12: Start again at Level 1, using heavier weight.
Note: The goal is to perfect the technique before you can move
fast, and to do this with a new exercise you need to use slow
movement speed.
If the exercise is new to you:
First 2 weeks: Slow to moderate speed
Weeks 2 to 4: Moderate to moderately fast speed
After 4 weeks: Fast speed

The main goal for agility exercises is to be able to move
smoothly, quickly and change directions abruptly. Agility
exercises are generally done within a specified amount of time or
for a predetermined distance.
If done for a specified time:
Level 1: 2 to 3 sets / 5 to 10 seconds / rest 30 seconds
Level 2: 3 to 4 sets / 10 to 15 seconds / rest 60 seconds
Level 3: 4 to 5 sets / 15 to 20 seconds / rest 90 seconds
If done for a predetermined distance:
Level 1: 2 to 3 sets / rest 30 seconds
Level 2: 3 to 4 sets / rest 60 seconds
Level 3: 4 to 5 sets / rest 90 seconds

For endurance exercises, there are no repetitions or sets,
per se. The focus is on the quality of the exercise. The
duration of the exercise will depend on primarily one thing:
Intensity. If you are performing the endurance exercise with
great intensity, then the duration is shorter. If you are doing
intervals of high intensity and lower intensity, then the entire
duration of the exercise is also lower.
We recommend:
Low intensity (conversational pace): 40 minutes
Moderate intensity (breathing pace): 30 minutes
High intensity (heavy breathing pace): 20 minutes

Interval intensity (all-out performance periods alternating with

recovery periods): 10 to 15 minutes
Beginners may want to start with “low intensity.” But, it
is ok to try the other intensities because, no matter what
exercise is being performed, you have the final control of the
pace and therefore the intensity.
Beyond Beginners
After about 4 weeks of initiating your endurance exercise
program, we recommend that you move into “moderate intensity,”
“high intensity,” and “interval training” and never look back!
These levels are more effective for metabolic conditioning, fat
burning, and preparation for real-world demands on the body. (If
you already have experience with endurance exercise, we suggest
you start with moderate, high and interval intensity.)

It is very unlikely you can over-do functional flexibility.
We leave the frequency of flexibility training up to you, and
recommend that you do it as often as you can. The sets,
repetitions and duration for all flexibility exercises accompany
their instructions. But, if you feel you need to add a little
extra, we welcome you to it!

Chapter 13
Real-World Fitness
Nothing is more rewarding than to have a healthy, fit body
that not only looks great, but that is also real-world capable!
Following the information in this book will bring you a spirited
life and let you gain and maintain into your later years the
activities that define youth.
Remember that physical abilities are specific to training
style. The movement capability and metabolic capacity you gain
from following this book will let you handle anything the world
has to offer or throw at you. The exercise program that was
meant to make you “look good” but without the function for real
life is not only outdated and incomplete, but it is also less
effective because of its limited stimulus. Your fitness journey
is now on a different level, you are on a journey to real-world

Keep it Fresh and Fun

A fitness program should always be fresh and fun. It
should be fresh and fun because it provides new and different
stimuli to the body. The body adapts when the stimulus is
changed often, and this change is seen in the form of sets and
repetitions, resistance, speed, duration of an exercise,
intensity, and the change of exercises themselves.
It is important to regularly include new exercises into
your fitness routine. Adding new exercises to your workouts
helps to keep you mentally fresh, and it provides novel stimulus
(stimuli) needed for continual adaptation, and, therefore,
constant results.
This book contains a good list of exercises that will get
you going, but if you want more exercises, literally hundreds of
exercises, we recommend that you visit our website and join as a
member. On our website, you will receive access to hundreds of
fun, interesting and effective exercises that will keep you going
for years, or, we sincerely hope, for the rest of your life!

Come visit and join us:


Appendix A

FitScore Record Sheet