3-PAGE PREVIEW

“This is a point of no return.”

INSANE ATHLETE

INSANE ATHLETE

While they sleep. NFL-level speed. Violent power.

EJ INSANE · CHARLOTTE

PAGE 02 · THE BOOK

HOW IT WORKS

If you want the metahuman version of yourself, lock in. This is how I actually train on camera. Not a hotel 24. Not options. Gym. Field. Bag. 12 weeks. 5 hard days. Two rest. 45-60 seconds. Sometimes two-a-days. Sometimes 12AMs. Wednesday PM is SAVAGE STRENGTH. The 40-yard is the money.

THE WEEK

12 WEEKS. THE SQUAT CHANGES

W1LEARN. Football squat. Box squat. Front squat Friday.
W2LOAD. Plus 5-10 lb. Front squat second.
W3DENSITY. Rest 45. Zercher second.
W4CONTRAST. Jump after every heavy squat. Not week 1.
W5SPEED. Fast bar. More flys. ATG second.
W6WAVE. 5 / 3 / 5 / 3 / 3. Split squat second.
W7VOLUME. Plus a set. Sissy + pistol.
W8PEAK. 4 × 3 or 5 × 2. Heavy box.
W9OVERREACH. 12AM on. Extra bag. Extra field.
W10CUT. Drop accessories. Keep the heavy squat.
W11TAPER. About 60 percent. Bag 6 × 3. Sleep.
W12TEST. Write the numbers. A 40-yard dash. Then leave.

THE PLATE

I outwork what I eat. Rice. Salmon. Stir-fried chicken. A PB&J. Water. Honey buns. A few sweets. Same foods most days. Not a secret.

RICE
SALMON
CHICKEN
PB&J
WATER
HONEY BUN

If you do not have a gym AND a field AND a bag, watch youtube.com/@EJINSANE. Pain is a stop sign. Peak human is not a dare.

PAGE 03 · WEEK 1

A REAL MONDAY

LEARN W1 OF 12

Squat first. Football squat is the main. Speed. Damn near parallel. Smash the hole. Then the deadlift. Then the clean. Box squat is the second squat. Rest 60 on the bar. 45 on the rest. Stop before pain. Optional 12AM jump session after.

MONPower lower · squat first 75-90 min

Heavy ass squats. Football squat. Semi-smash speed. Damn near parallel. If 5 is easy you went light. This is not deadlift + leg press and a prayer. Stop before pain.

WARM-UP · 8-10 MIN · LISTED

Easy bike or march
2 min
Blood in. Do not sit after.
World's greatest stretch
3 / side
Long lunge. Twist. Breathe.
Hip openers
8
Stay tall.
Arm circles
10 each
Easy.
Bodyweight squat
8
Full depth. ATG if the hips own it.
Empty bar squat
2 × 5
Groove. Then load.
Jump shrug
2 × 5
Fast. Wake the power.

FAST-TWITCH · SKIPS · POGO · KARAOKE

Skips
2 × 20 yd
Tall. Arms punch. Fast-twitch.
Pogo jumps
2 × 10
Stiff ankle. Quick off the ground.
Karaoke
2 × 15 yd
Hips open. Do not look down.

MAIN LIFT · FOOTBALL SQUAT FIRST

Football squat
5 × 3-5
Speed. Damn near parallel. Smash the hole. Not a powerlifting sit. If 5 is easy you went light. Stop before pain.
1:00
Deadlift
5 × 3
Heavy. Bar close. Stand tall. Stop before pain.
1:00
Power clean
5 × 3
Fast. Heavy enough that 3 is honest.
1:00
Box squat
4 × 3-5
Sit on the box. Pause. Explode. Second squat today.
1:00

FINISHER

Nordic curl
3 × 3-5
Super low on lift days. 3-5. Full control. Stop before pain.
1:00
Broad jump
5 × 3
Max effort. Stick the landing.
45s
Tuck jump
4 × 6
Knees up. Quiet land.
45s
Kettlebell swing
4 × 15
Hips. Not arms. Stamina.
45s
Calf raise
4 × 15
Full lower. Pause at the top.
45s
Leg press
4 × 12-15
Stamina on the machine. Do not bounce.
45s
W2 TO W12 STAY IN THE BOOK Front squat. Zercher. Jump after the heavy bar. ATG. Split. Sissy. Pistol. SAVAGE STRENGTH on Wednesday PM. Karaoke, flips, post-corner, 40-yard dash on Tuesday. Density. Wave. Peak. Overreach. Test. Checkoffs live on the phone. 12AM jumps while they sleep.