Most people aren't prepared for the extreme level needed to negotiate the challenging obstacles presented in the Fatal Fitness Death Certificates. There is no shame in not being able to complete or handle anything found in our programs. The most important thing to bring to the table is your willpower, which is the only weapon needed to rise to the occassion. It is also important to remember that just because you can't complete a DC as prescribed, you can still scale it to your ability level.
What You Need to Know Right Now
Our goal is to help you get fit. We believe fitness extends beyond just being strong or being able to run forever. That's not fitness. Fitness is a combination of many things, and it's our belief that you should be good in all aspects of fitness rather than just a few. (The real reason for me, personally, is because I'm greedy and I want to be good at everything.) Because of this, we try to incorporate as many components of fitness as possible into the workouts. Which leads me to the next thing...
We post a workout every day. Our workouts are called Death Certificates (or DCs). Each day, believe it or not, focuses on a specific component of fitness or a specific combination of components, which we present to you in structured phases. Each phase lasts 8 days, so you can expect to see 2 days of rest for every 6 workouts (4 on, 1 off, 2 on, 1 off). Because it would be impossible to design workouts on a periodization model (each person is different), we have to design out stuff to be scalable, which means that they work for anyone, regardless of ability level, age, or experience level. Each workout can be scaled down to be made more safely manageable for newcomers, or can be scaled up for those in need of a greater challenge (although, we also design each workout to be extremely challenging).
Each DC is preceded by Anesthesia, our warm-up, and followed by Demerol, our cooldown. (Hover over the "Workouts" tab in the menu for details)
We have a myriad of resources to help you find answers. Be sure to check them out:
Frequently Asked Questions - find answers to a ton of commonly or most-likely-to-be-asked questions
Exercise Demos - see video footage of many of the exercises we use in the DCs
Autopsies - read articles on a host of topics dealing with health and fitness
The Athlepedia - check out our health and fitness encyclopedia for specific details on the science behind fitness
The Morgue - finally, post questions, comments, criticisms, or anything else in our forums
All of these resources are works in progress, if you don't see something and you think it belongs someplace, tell us about it so we can keep our resources up to date!
This Elite Training Guide (available in PDF form) will take you from zero to hero in 3 months! This guide is designed for those who have not been physically active in a while or need to build up to a level needed to do our Death Certificates as prescribed. We HIGHLY recommend you start with this if you are just coming to Fatal Fitness.
Everything in this guide can also be done without the use of special gym equipment. Unlike our other Elite Training Guides, this guide features 120 days of never-before-seen workouts (not featured on the Fatal Fitness main site), instead of just 10 weeks!
There aren't very many people in the world that can do 80 pullups consecutively. This is just a fact of life. Realize that when the recipe calls for such a feat we don't expect you to complete such a high volume in one sitting. Take it one rep at a time.
It's better to perform 80 sets of 1 repetition than to give up after only 5 or 10 reps.
Taking a break is acceptible also. If you cannot complete a round or a set, rest, then continue on. Knocking out all of the reps called for is the important thing, whether it's accumulated throughout the course of an hour or whether it's all at once. Also remember that it's okay to scale the workout down if needed, whether it's the reps, or the load, or by substituting for a different version of an exercise.
Substitute Exercises as Needed
Don't work through pain if you have an injury. You'll only exacerbate the problem. If you cannot do an exercise due to some circumstance that is beyond your control--something other than "I'm tired and I want to give up"--substitute that exercise for something similar that you can do. It's also important to recognize your limitations and alter the workout when necessary. If you need help picking a good replacement, just ask--we're here to help.
You'll be renovating your body into a fortress, so you'll need the right tools to get the job done. Unfortunately, some of the equipment called for in the Death Certificates are hard to come by. If you don't have access to a health facility, don't despair. We try to limit the equipment needed, but some exercises you may not be able to do because you may not have what you need. All of the bodyweight exercises can be done by improvising; use a tree or a door for pullups. Use two chairs for dips. The possibilities are limitless when you exercise your brain in conjunction with your body. Other than that, if you don't have a particular piece of equipment, such as kettlebells, just ask us and we'll help you find something else you can use (like dumbbells, etc.)
Fuel the Machine
You need to eat, there is no getting around this. What you eat is important, and while you may not find many resources just yet on this site, you can still take steps to set yourself up for success.
Eat at least 3 meals a day, preferably 5 or 6 smaller meals.
Consume a variety of foods from all the food groups. Don't neglect a certain group and forget about fad diets.
Limit the junk you intake. You know what is crap and what is not. If you find you can't live without something that you know is bad for you, cut down on the portion or frequency while eliminating the bad things you can live without.
Get Adequate Rest
We schedule two rest days a week, but if you need an extra day, take it. The truth about rest is that each person is different. One person may require a rest day while one is completely unaffected. Because of this, it's impossible to time rest days perfectly when you're posting workouts for the whole world. So, the deal is this: pay attention to your body. If you need extra rest, take it. Get plenty of sleep. Concurrently, if a rest day pops up and you feel completely alive and refreshed and you really want to get out and do something -- by all means you should go and be active. Skipping a rest day isn't a deadly sin. Skipping a rest day when your body says you should rest is.
Do what you need to do to get the job done. Work with a partner or start a Team. Set goals for youself and try to accomplish them. Hold each other accountable.