THE POWER-MATRIX TRAINING GUIDE

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Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

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UNLOCK YOUR BODYS POTENTIAL

Weightlifting has been the key to unlocking the body's full potential for a long time. It develops the body like no other exercise. Your muscles, ligaments, joints and tendons become very strong by lifting weights. Athletes, like football players, track athletes and basketball players, incorporate weightlifting into their regiment. These athletes know that lifting makes them better, stronger, more explosive competitors. They notice that while competing they have more energy, which make them perform continually on their field of play. Also, injury and time spent recovering from injuries is greatly reduced. It is obvious how the overall body looks if you start to lift. All you need to do is look in the fitness magazines; you will surely attract a lot of attention. But the one quality that is seldom talked about is how working out brings you to a new level of confidence that you have never experience before.

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

I am sure you have seen it before. You are on the beach and a guy walks by with muscles on him from head to toe. Just the swagger in his walk indicates that he has all the confidence in the world, because he knows everyone is looking at him. Or, maybe you are at a weightlifting meet and Shawn Ray walks in with a brand new sweatshirt with the phrase "Pure Power" on the back. Everyone is running up to him, asking for an autograph. This confidence that you gain is a very special trait that lifting can bring to you. Your new level of confidence will carry over in your everyday life (family, home, work, etc.) Over the past 15 years, many people have been getting in on the fitness kick. Manufactures have come out with exercise machines to meet the needs of the new age health nuts. The convenience and variety these machines have brought to the world of fitness has made the whole country jump on the bandwagon. There is nothing like going downstairs to your living room and running a few miles on your new treadmill. But serious weightlifters know know this is not the way to go. They know that the only way they can stay competitive is to hit the iron. Machines won't cut it! Anyone who wants to lift properly, from the person who just wants to get in shape, to the power lifter, to the star athlete, must incorporate the three major lifts - Squats, Deadlift, Bench Press plus Supplementary Exercises and a quality routine like the POWER-MATRIX to ensure success. Everything else is secondary.
Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

BENCH PRESS
Just for the sake of argument, the Bench Press seems to be the universal exercise in the gym. How many time have you heard the question "How much can you bench?" This is a great exercise for over all upper body strength and development. To start, developing the right technique is very important in any lifting exercise. First, line your hands up with the line on the bar or if you do not have the line on the bar make sure your arms are a little wider than shoulder width a part. Make sure that you lie flat on the bench with your upper back and butt touching the bench. Your lower back should have a slight arch in it. Line your forehead up the bar and your arms should be pointing back toward the bar slightly. Keep your feet on the floor and don't shift around on the bench, keep your body as still as possible. Please do not bounce the weight off your sternum this can cause serious injury. Make sure your hand are not too wide, lifting like this can cause injury to the muscles between your pecks and delts, where they meet. A wide grip doesn't do much for development and can do more harm than good. Lift the bar from the bench, either with a spot or on your own. Lower the bar with a controlled movement down to your chest, touch and explode the weight back up. Do not bring you butt off the bench for any reason. Do each rep on your own, only use a spot when you can't complete your reps. With this technique you will develop power in your upper body and increase the muscle mass. Power is strength and more muscle is the end result -- POWER-MATRIX

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

DEAD LIFT
DEADLIFT is a very good exercise that you will rarely seen done in the local spa. The Deadlift develops the hamstring and lower back, like no other lift. The lift is done when you pull the weights off the floor to a point where the lifter is standing with his shoulders back and legs straight. It is very important to keep the back straight, in relation with your spine. This will keep the pressure off the spinal cord and lower back muscles. Concentrate on sitting back when you lift the weights. Grab the weight and drive the weight from your heels through your legs, sitting back will help you do this. Do not use the balls of your feet. Thighs should be parallel to the floor in the squat position, your knees directly over your feet. Keep your butt low to the ground, don't shoot your butt in the air. If you have too much weight on the bar, your butt goes up in the air, rounding your back, this may cause injury. Using the powerful gluteus and quadriceps muscles, explode the weight off the floor. Before you Deadlift, get yourself a good weight belt and shoes. Some chalk for the weight bar and hands is good for a better grip. Using a one hand over and one hand under grip will keep your back straight and a lined. Work on different parts of the lift to help increase your Deadlift pounds. Concentrate on the weight you are handling. Safety is very important when it comes to Deadlifting or any other exercise you are doing. Don't try to be Superman on the first day, trying to impress someone, and end up injuring yourself. This set back you do not need, only do what you can handle, don't worry, the strength, power, and size will come. Stay consistent and stick to the program -- POWER-MATRIX

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

SQUATS
SQUATS are the 1# exercise you can do for overall leg development. If there were only one exercise you were allowed to do, squats would be the one you should choose. Squats are very important in your strength and muscularity development. This exercise can take a lot out of you, but the results are tremendous. Usually, people don't do squats because they feel they do not need it. Some common excuses are, "I ain't no football player or powerlifter so I don't have to do that", or, "I have a weak back". This is one of the best exercises you can do to develop lower back strength. When you begin a squat, make sure you position the bar parallel with your collar bone. Do not put the bar on the back of your neck. Just under the traps and on the rear delts is a good place. Position your hand outside the rings on the bar. Lift the bar from the rack and take a few steps back. Make sure your feet are slightly wider than shoulder width apart and toes are pointing out about 40 to 45 degrees. Your head should be tilted back slightly and your eye is positioned upward. Concentrate on dropping your hips, as if you were going to sit in a chair. Go down far enough so that your butt is even with your knees. Control the weight as you go down, stay tight from the time you lift the weight from the rack until you return it. Keep your knees directly over your feet. Concentrate on exploding upward, this is where the muscles and power development come from, each rep should be one smooth and fluent motion. The mistake that beginner weightlifters do is load too much weight on and stop about half way down.
Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

SQUATS
In this case, the emphasis is shifted away from your major muscles groups and on to your joints and lower back resulting in injury. Be sure you have a good weight belt and a good pair of shoes. Wraps are unnecessary unless you are injured, and if you are, you should not be lifting until you are healed. Wraps weaken the joints and ligaments; these areas need to be as strong as possible, that is how you move the weights. Don't forget about your spotter, have him or her stand behind you. If you need a spot, the spotter should not grab the bar like in the bench press but the individual should hold your chest and pull back with little force. This spotting technique will force your

body and the weight upward.

Doing squats flawless can develop unbelievable muscularity. The thickness you will have in your thighs and gluteus will be evident. Just watch how the heads will turn when you wear your jeans -- POWER-MATRIX

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

SUPPLEMENTARY EXERCISES
SUPPLEMENTARY EXERCISES are excellent ways of increasing your training poundage. By providing partials, this can break your plateaus and, at the same time, develop muscularity throughout the upper and lower body. Here are some commonly used supplementary exercises:

! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

Lunges Dumbbell Squats Bench Presses Dumbbell Incline Press Incline Dumbbell Presses Dips Power Cleans Military Press Pull Ups Front Squats Calf Raises Dumbbell Rows Medium Grip Chins Curls Bend Over Rows Decline Press Sit-ups

-- POWER-MATRIX

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

The POWER-MATRIX Workout Training Chart is designed based on the amount of weight you can currently comfortably Dead Lift, Bench Press or Squat. For Example: If you currently Dead Lift 140lbs, locate the column labeled 140-145lbs. If you currently Bench Press 160lbs, locate the column labeled 160-165lbs. And if you currently Squat 165lbs, locate the column labeled 160-165lbs. Your workout will consist of the Reps at the weight sets in that column. Each week, you will move on to the next column. Do NOT move on to the next column until you can complete the full series of Reps for each weight set. Your progress in completing each full series of Reps for each weight set and complete them properly is more important than moving on to the next series. 1) Try to do the POWER-MATRIX workout at least twice a week. (Bench Press 2x a week, Squat 2x a week, and Dead Lift 2x a week). 2) Do not do the POWER-MATRIX workout 2 days in a row. These exercises can take a lot out of you, so you will want to make sure you have enough time in between the two workouts to recover. 3) Remember: You should move up the chart week by week when you complete the full workout. For example: if you are at the 350-355 workout and on your last set you can only do 3 reps of 260lb instead of the required 5 reps of 260lb or if you only do 2 sets for 1 rep of 320lb instead of the required 3 sets of 1 rep, then you need to stay on that workout until you can complete it. If it takes you an extra week, then take the extra week for the workout series. It is more important to finish the workout session comfortably and completely than to it is to move up the chart on a weekly base. 4) When you start to train, it is important to get sufficient amount of rest (6-8 hours of sleep a night and if you have time a 2 hour nap a day). Also, try to eat properly and drink plenty of water. Example Weekly Workout Schedules:
Monday Example Workout 1 Example Workout 2 Example Workout 3 Example Workout 4 Tuesday Power-Matrix Workout Wednesday Thursday Power-Matrix Workout Friday Saturday

Power-Matrix Workout Power-Matrix Workout Power-Matrix Workout

Supplementary Exercises Supplementary Exercises

Power-Matrix Workout Power-Matrix Workout Power-Matrix Workout

Power-Matrix Workout

Supplementary Exercises

Power-Matrix Workout

Supplementary Exercises

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

The POWER-MATRIX Workout Training Chart BENCH PRESS, SQUAT, DEAD LIFT
Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps 100-105 8-70 5-80 3-85 1-90 1-90 1-90 5-80 170-175 8-130 5-145 3-155 1-160 1-160 1-160 5-140 240-245 8-165 5-190 3-200 1-225 1-225 1-225 5-195 310-315 8-200 5-235 3-250 1-290 1-290 1-290 5-230 380-385 8-225 5-275 3-315 1-360 1-360 1-360 5-275 110-115 8-90 5-105 3-100 1-110 1-110 1-110 5-100 180-185 8-130 5-150 3-160 1-170 1-170 1-170 5-145 250-255 8-170 5-195 3-210 1-235 1-235 1-235 5-200 320-325 8-210 5-245 3-265 1-295 1-295 1-295 5-230 390-395 8-225 5-280 3-320 1-365 1-365 1-365 5-280 120-125 8-95 5-100 3-110 1-115 1-115 1-115 5-100 190-195 8-135 5-155 3-165 1-175 1-175 1-175 5-150 260-265 8-175 5-205 3-215 1-245 1-245 1-245 5-205 330-335 8-210 5-250 3-270 1-300 1-300 1-300 5-250 400-405 8-230 5-285 3-325 1-370 1-370 1-370 5-280 130-135 8-100 5-105 3-115 1-120 1-120 1-120 5-105 200-205 8-140 5-160 3-170 1-180 1-180 1-180 5-155 270-275 8-180 5-210 3-220 1-255 1-255 1-255 5-210 340-345 8-215 5-255 3-275 1-310 1-310 1-310 5-255 410-415 8-230 5-290 3-330 1-375 1-375 1-375 5-300 140-145 8-105 5-110 3-120 1-130 1-130 1-130 5-110 210-215 8-145 5-165 3-175 1-195 1-195 1-195 5-165 280-285 8-185 5-215 3-225 1-260 1-260 1-260 5-215 350-355 8-215 5-260 3-280 1-320 1-320 1-320 5-260 420-425 8-235 5-295 3-340 1-385 1-385 1-385 5-310 150-155 8-110 5-115 3-125 1-140 1-140 1-140 5-115 220-225 8-150 5-170 3-180 1-210 1-210 1-210 5-175 290-295 8-190 5-220 3-230 1-270 1-270 1-270 5-220 360-365 8-220 5-265 3-285 1-330 1-330 1-330 5-270 430-435 8-255 5-305 3-350 1-400 1-400 1-400 5-320 160-165 8-110 5-120 3-130 1-150 1-150 1-150 5-120 230-235 8-160 5-180 3-190 1-215 1-215 1-215 5-185 300-305 8-200 5-230 3-240 1-280 1-280 1-280 5-225 370-375 8-220 5-270 3-300 1-345 1-345 1-345 5-275 440-445 8-260 5-315 3-360 1-415 1-415 1-415 5-325

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com

The POWER-MATRIX Workout Training Chart BENCH PRESS, SQUAT, DEAD LIFT
Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps Weight Reps Reps Reps Reps Reps Reps Reps 450-455 8-260 5-325 3-375 1-425 1-425 1-425 5-335 520-525 8-295 5-385 3-465 1-490 1-490 1-490 5-385 590-595 8-340 5-430 3-510 1-555 1-555 1-555 5-430 660-665 8-385 5-480 3-550 1-625 1-625 1-625 5-480 460-465 8-265 5-335 3-390 1-435 1-435 1-435 5-350 530-535 8-300 5-390 3-470 1-500 1-500 1-500 5-390 600-605 8-345 5-435 3-515 1-565 1-565 1-565 5-435 670-675 8-390 5-490 3-555 1-635 1-635 1-635 5-490 470-475 8-270 5-345 3-405 1-445 1-445 1-445 5-355 540-545 8-310 5-400 3-475 1-510 1-510 1-510 5-400 610-615 8-350 5-440 3-520 1-575 1-575 1-575 5-440 680-685 8-395 5-500 3-560 1-645 1-645 1-645 5-500 480-485 8-275 5-355 3-420 1-455 1-455 1-455 5-360 550-555 8-315 5-405 3-485 1-520 1-520 1-520 5-405 620-625 8-355 5-445 3-525 1-585 1-585 1-585 5-445 700-705 8-400 5-505 3-565 1-665 1-665 1-665 5-505 490-495 8-275 5-365 3-435 1-465 1-465 1-465 5-370 560-565 8-320 5-410 3-490 1-525 1-525 1-525 5-410 630-635 8-360 5-450 3-530 1-595 1-595 1-595 5-450 710-715 8-405 5-510 3-570 1-675 1-675 1-675 5-510 500-505 8-280 5-375 3-445 1-470 1-470 1-470 5-375 570-575 8-325 5-415 3-495 1-530 1-530 1-530 5-415 640-645 8-365 5-455 3-535 1-600 1-600 1-600 5-460 720-725 8-410 5-515 3-580 1-685 1-685 1-685 5-515 510-515 8-280 5-380 3-455 1-480 1-480 1-480 5-380 580-585 8-330 5-420 3-500 1-540 1-540 1-540 5-425 650-655 8-370 5-460 3-540 1-610 1-610 1-610 5-470 730-735 8-420 5-520 3-585 1-700 1-700 1-700 5-525

Copyright 1998 POWER-MATRIX, Kenny Greene http://www.power-matrix.com