The Lafay Method

Level 1

Test
Warmup
:
x3 times
o 1 Min Jump Rope
o 10 Pushups
3 Min Rest
Begin Test
o Exercise A: Pushups
o Exercise B: Dips
o Exercise C: Chin-ups
o Exercise A1: Chair Pushups
- Rest 3 Mins between each exercise
- Write down how many reps completed for each exercise
EXCEL
You have 3 options of excelling based upon your results on Exercise B
1. Lvl 1 First Program: only 4 reps on Ex. B
2. Lvl 1 Second Program: Between 5-7 reps on Ex. B
3. Lvl 2 First Program: Can reach/exceed 8 reps on Ex. B
First Program
Frequency
First week: Everyday (Mon, Tues, Wed, Thurs, Friday)
Second Week: 3 Days (Mon, Wed, Fri)
Third Week: You have choice to do 2 or 3 days a week
- 3 Days a week will allow for quicker progression, if you only desire fitness goals rather than
muscular development 2 days a week is adequate. 2 Days would be best (Mon & Friday)
Workout
Warmup
:
x3 times
o 1 Min Jump Rope
o 10 Pushups
Two Minute rest
- Allow for two minute rest between each set
The Lafay Method
- Each set should be completed with proper form, and exercises should be
completed with thrust, stop if you cannot get up

Exercise
- (2sets for each exercise first week) (3sets second week)
o Exercise A1: Chair Pushups
o Exercise D: Dips w/ Elevated Feet
o Exercise C1: Chin-ups
o Exercise E: Assisted Pistol Squats
o Exercise F: Explosive Jumps
o Exercise G: Crunches Raised Feet
o Exercise K2: Wall Dips
Second Program
Frequency
3 Days (Mon, Wed, Fri) or 2 Days (Mon & Fri)
- For fitness goals 2 days is sufficient; Muscular Goals are recommended to train 3 times a
week
Workout
Warmup
:
x3 times
o 1 Min Jump Rope
o 10 Pushups
Two Minute rest
- Allow for two minute rest between each set
- Each set should be completed with proper form, and exercises should be completed
with thrust, stop if you cannot get up
Exercise
- 3 sets for every exercise
o Exercise B: Dips
o Exercise C3: Chin-ups/Close Grip
o Exercise E1: Pistol Squats/ Wall Assisted
o Exercise F: Explosive Jumps
o Exercise G: Crunches Raised Feet
o Exercise K2: Wall Dips
Level 2
First Program
The Lafay Method
Frequency
First Week: 4 Days (Mon, Tues, Thurs, Fri)
Second Week: 3 Days (Mon, Wed, Fri)
- For fitness goals 2 days is sufficient; Muscular Goals are recommended to train 3 times a
week
Objective: Try to add an extra rep every session
Workout
Warm-up
:
x3 times
o 1 Min Jump Rope
o 10 Pushups
25 Seconds Rest
- Allow for ONLY 25 Second rest between each set
- PACE: FAST AS POSSIBLE
- Each set should be completed with proper form, and exercises should be completed
with thrust, STOP if you cannot get up.
Exercise:
o Exercise B1: Dips
o Exercise A3
o Exercise A2
o Exercise C1
o Exercise E
o Exercise F
o Exercise G
o Exercise H
o Exercise K2
Progress: Once you reach Six sets and 12 Reps exceed to level three
Level 3
Level 4




The Lafay Method