SEVENTEEN

METHODS

FOR BECOMING...HARD(ER) TO KILL

HARD TO KILL
“Strong people are harder to kill than weak people and more
useful in general.” ~ Mark Rippetoe

Awesome quote. But the reason I started using the term

“Harder to Kill” at End of Three Fitness is because of a
conversation I had with a Surgeon.

More specifically, it was a surgeon from one of the Special

Operations Surgical Teams in Air Force Special Operations
Command.

This surgeon had worked in the civilian world for a long time
before he came to active duty, and…

He was telling me how much harder it is to provide life-

saving care to a person who is out of shape and
overweight…as opposed to someone who has been training hard
physically for many years.

He was doing his best to describe the operators to me, as

someone who had saved the lives of many people on the front
lines of war, and then he finally just stopped and said…

“These guys are hard to kill...”

I simply smiled and said: Sir, I understand.

 FORGE

FORGE.

A 12-Week Training Cycle Unlike any Other...

by End of Three Fitness.

H2K METHOD # 1
MONEY-MAKER METHOD

GOAL: OVERALL STRENGTH INCREASE

On your last working set you go for MAX

REPS. It is that simple.

Heavy barbell training is a great way to

train the CNS, rather than just the
muscle. The “Money Maker” will force the
CNS to give a shout out to the
hypothalamus and then he will give the
pituitary gland a “what-up!”. BOOM -
luteinizing hormones -- GH is secreted,
then the liver will notice the GH and
want to produce more IGF-1...Bigger,
stronger, faster!

ENDOFTHREEFITNESS.COM
H2K METHOD # 2
REST-TIME REDUCTION
GOAL: INCREASED STRENGTH & POWER

Reduce Rest During Dynamic Efforts

to <60 sec

We are trying to build speed, power

and kinetic energy. The bar should
come down quickly and explode
upward to get the most out of the
stretch reflex in our muscles.
Lowering your rest times while
remaining explosive will continue
to build your GPP and your mental
toughness. We are building strength
for life, for fitness, for sport,
etc. To be strong in any of those
areas you must be able to remain
explosive in a fatigued state.
ENDOFTHREEFITNESS.COM
H2K METHOD # 3
Max-Effort Emphasis Method

GOAL: INCREASED MAX STRENGTH

Work up to a 3-rep max for week 1;

a 2-rep max for week 2, and a 1-rep
max for week 3 on various lifts.

This method is aimed at gaining the

most amount of absolute strength in
the shortest amount of time.
Zatsiorsky states, “It’s impossible
to exert a large amount of force
against a small mass.” And that is
why we will be exerting a large
amount of force against a large
mass. This will lead to you being
able to recruit more muscle units,
thus making you MUCH stronger.
ENDOFTHREEFITNESS.COM
H2K METHOD # 4
Exponential EMOM Method

GOAL: INCREASED WORK CAPACITY, STRENGTH &

POWER

Rather than tell, I'll show:

5 reps every minute on the minute for

5 minutes @ 50% of 1RM, 1-MINUTE REST
3 reps every minute on the minute for
5 minutes @ 55% of 1RM, 1-MINUTE REST
2 reps every minute on the minute for
5 minutes @ 60% of 1RM, 1-MINUTE REST
1 rep every 30 seconds for 2 minutes @
70% of 1RM, 1-MINUTE REST
1 rep every 30 seconds for 2 minutes @
75% of 1RM

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H2K METHOD # 5
TECHNIQUE METHOD

GOAL: IMPROVED TECHNIQUE, MECHANICS

AND EFFICIENCY

Complete a Strength Cycle never using

more than 50-60% of you 1RM.

The technique method is a systemized

approach to working technique and
keeping the right amount of volume in
your off-week for all lifts.

Focus on your form and really get

things perfect and you will see that
efficiency and practice pay huge
dividends when you are back to a
heavy working cycle.

ENDOFTHREEFITNESS.COM
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H2K METHOD # 12
LACTIC-ACID TRAINING

GOAL: INCREASE MUSCLE MASS/GAIN

The second you start to slow down and

lose explosiveness is when you stop. So
do not pick a heavy weight, rather chose
a weight that when moved very quickly
you will fatigue around 6 reps. Then
stop.

ENDOFTHREEFITNESS.COM
H2K METHOD # 13
30:30 Method
GOAL: INCREASE PRESSING STRENGTH

30 seconds max repetitions 30 seconds

rest in the lockout position *Lockout
overhead or over chest for bench press

When you look at a gymnast, they have

incredible shoulder strength. Their
ability to LOCKOUT and STABILIZE their
shoulder is unparalleled; holding an
Iron Cross alone will put you in the
top .01% of strength in the world.
Likewise, an Olympic weightlifter not
only has to get the weight overhead,
they have to LOCKOUT and STABILIZE for
the rep to count; they have to
maintain ridiculous weights locked out
overhead - weights they could NEVER
strict press.
H2K METHOD # 14
INTERVAL WEIGHT TRAINING (IWT)

GOAL: HIGH LEVEL OF TOTAL FITNESS

Three Rounds of...

10x Clean Hi-Pull @ 70% 1RM

2:00 minute Row
2:00 minute Rest

We could get into a lot of science on

why this method is so effective, but
instead, just do the workout. You'll see
what kind of stimulus it provides :)

ENDOFTHREEFITNESS.COM
H2K METHODS...

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POWER ENDURANCE STRENGTH ENDURANCE

The ability to Strength endurance is

perform consecutive the specific form of
power (strength and strength displayed in
speed) exercises with activities which
the least amount of require a relatively
recovery time. It long duration of
helps build stamina muscle tension with
(ability to resist minimal decrease in
fatigue), muscle efficiency. Example:
mass, and increase Moderate load
reflexes. Example: KB deadlift or back
Snatch for rep in squat for 20+ reps
given time domain.

ENDOFTHREEFITNESS.COM
H2K METHOD # 17
GRIT METHOD

GOAL: MENTAL TOUGHNESS

Occasionally, you have to throw the

training plan out the window, stiffen
your spine and do something that scares
the shit out of you.

The duration, volume, or intensity may

not make sense...

But it will build your GRIT.

You will become HARD(ER) TO KILL!!

ENDOFTHREEFITNESS.COM
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