Your training can stay exactly the same as it currently is. We will be adding something to the end of your workouts or ideally at the start of your day. The total duration will be less than 10min per day.
You could do it at home, in the gym, or while traveling, and in addition to anything else you do.
Some of the testing we have done in Strength Focused Athletes have shown dramatic increases in their ability to recover, improved work capacity without sacrificing strength, and all while leaning out.
Interested? Keep reading:
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Progressive days:
(1) Minute Maker
– On the minute 40 fast rope rotations with high knees
– repeat 10 times
(2) Double Tabata
– 20 seconds of fast rope rotations with high knees
– 10 seconds of rest
– Repeat eight times, 2 minutes Break, Then Repeat the round
(3) Dirty 30s
– Every 30 seconds 20 rope rotations with high knees
– Repeat 20 times
(4) Four – fours
– 20 seconds of fast rope rotations with high knees
– 10 seconds of rest
– Repeat four times for a round, rest one minute, complete four rounds
(5) Five 100s
– Every 2 minutes 100 rope rotations with high knees
– Repeat 5 times
*These should be treated as sprints, Ie. Doing them as fast as you possibly can, then Rest.
**These are to be done with the Upgraded Rope; see previous posts
***For best result you will do this within the first hour of waking, It is also Acceptable to use these as a finisher to your existing training program
****Complete one of these everyday for 12 weeks; repeating the sessions in the order that they appear.
***** Take before, and after photos in the same clothes, as well as what your bodyweight is before, and after the 12 weeks. Feel free to measure anything else you feel is relevant.
******Feels free to add reps as you adapt.
******* This is to be done in addition to what you are currently doing (or not doing); not instead of.
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Now, Shall we being…?
Ace
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