&R
Adam Steer
yan
Murdock
The 4 x 7 Wave
Bodyweight Exercise Revolution
Bodyweight Exercise Revolution by Ryan Murdock and Adam Steer
Copyright 2008 by Ryan Murdock and Adam Steer All rights reserved.
Printed in Canada. No part of this manual may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.
For information: www.bodyweightexerciserevolution.com Email comments and questions to:
[email protected] FIRST EDITION Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person’s attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise programs.
LEGAL STATEMENT: When purchasing equipment or other products from Ryan Murdock and Adam Steer the purchaser understands the risk associated with using this type of equipment, and the purchaser understands the risk associated with following instructions from other products, and agrees not to hold Ryan Murdock, Adam Steer, their agents and/or representatives responsible for injuries or proper maintenance and/or supervision.
ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedure or process introduced by or within any material. This site and its officers and employees accept no responsibility for any liability, injuries or damages arising out of any person’s attempt to rely upon any information contained herein. Consult your doctor before using this or any other exercise device or program. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/ or using this product in any way other than its intended use could result in injury.
IMPORTANT: Please be sure to thoroughly read the instructions for all exercises in this book, paying particular attention to all cautions and warnings to ensure proper and safe use. Clubbell, Circular Strength Training, FlowFighting and Intu-Flow are registered trademarks of RMAX.tv Productions.
Table of Contents
TABLE OF CONTENTS Bodyweight Exercise Revolution
Introduction
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Chapter One
12 14 20 20 20 20
Chapter One — The Theory Behind 4x7 Chapter Two — Balancing Work and Recovery Intuitive Training: Your Governor How much is ‘a lot’? How tough is ‘tough’?
Balancing Work And Recovery
Chapter Two The ‘4’ in 4x7 No Intensity RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
Low Intensity RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Moderate Intensity RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
High Intensity RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
Fat Loss
Chapter Three 16 Step Plan Circuit A — Strength Moderate Intensity Day: Cycles 1 through 4
Circuit B — Metabolic Resistance Circuit High Intensity Day: Cycles 1 through 4
Circuit C — Hybrid Routine Moderate and High Intensity Days: Cycles 5 through 7
Exercise Descriptions: Strength Routine Exercises Hand Press Variations
20 22 22 22 23 23 23 23 24 24 26 26 27 28 28 29 29 30 30 31 31
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Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued)
Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued)
Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued)
Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations
Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued)
Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued)
Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued)
Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations
Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued)
Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued)
Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued)
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32 32 33 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations
46 46 47 47 48 48 49 49 50 50 51 51 52 52 53 53 54 54 55 55 56 56 57 57 58 58 59 59
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Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued)
Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations
Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations
Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued)
Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table
Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued)
Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued)
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60 60 61 61 62 62 63 63 64 64 65 65 66 66 67 67 68 68 69 69 70 70 71 71 72 72 73 73
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Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued)
Hypertrophy
Chapter Four Circuit A — Moderate Intensity Hypertrophy Session B — High Intensity Hypertrophy
Exercise Descriptions: Super Slow Eccentrics Quad Squat
Exercise Descriptions: Super Slow Eccentrics (continued) Trinity Squat
Exercise Descriptions: Eccentric / Isometric Contrast Inverted Hand Press
Exercise Descriptions: Eccentric / Isometric Contrast Inverted Hand Press (continued)
Exercise Descriptions: Eccentric / Isometric Contrast Inverted Hand Press (continued)
Exercise Descriptions: Eccentric / Isometric Contrast 1-Legged Straight Legged Deadlift
Exercise Descriptions: Eccentric / Isometric Contrast 1-Legged Straight Legged Deadlift (continued)
Exercise Descriptions: Drop Sets Push-up
Exercise Descriptions: Drop Sets Ellipse
Exercise Descriptions: Drop Sets Screwing Press
Exercise Descriptions: Drop Sets
74 74 76 76 78 80 82 82 83 83 84 84 85 85 86 86 87 87 88 88 89 89 90 90 91 91 92
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One-legged Squat to Leg Swoop Variations*
Exercise Descriptions: Drop Sets One-legged Squat to Leg Swoop Variations (continued)*
Exercise Descriptions: Drop Sets One-legged Squat to Leg Swoop Variations (continued)*
Exercise Descriptions: Drop Sets Assisted One-legged Squat*
Exercise Descriptions: Drop Sets Trinity Squat
Exercise Descriptions: Max Duration Isometrics Crow
Exercise Descriptions: Max Duration Isometrics Exercise Descriptions: Max Duration Isometrics Variations on Level of Difficulty
Exercise Descriptions: Max Duration Isometrics Superman
Exercise Descriptions: Max Duration Isometrics Exercise Descriptions: Max Duration Isometrics Variations on Level of Difficulty
Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations
Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued)
Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued)
Exercise Descriptions: Dynamic Effort Method
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92 93 93 94 94 95 95 96 96 97 97 98 99 99 100 100 101 102 102 104 109 109 110 110 111 111 112
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Inverted Hand Press Variations (continued)
Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations
Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued)
Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued)
Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued)
Exercise Descriptions: Ballistic Method Quad Hop Variations
Exercise Descriptions: Ballistic Method Quad Hop Variations (continued)
Exercise Descriptions: Ballistic Method Quad Hop Variations (continued)
Exercise Descriptions: Ballistic Method Jump Squat Variations
Exercise Descriptions: Ballistic Method Jump Squat Variations (continued)
Exercise Descriptions: Ballistic Method Jump Squat Variations (continued)
Exercise Descriptions: Near Maximal Eccentrics Screwing Press
Exercise Descriptions: Near Maximal Eccentrics Screwing Press (continued)
Exercise Descriptions: Near Maximal Eccentrics Pistol Squat
112 113 113 114 114 115 115 116 116 117 117 118 118 119 119 120 120 121 121 122 122 123 123 124 124 125 125
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Exercise Descriptions: Near Maximal Eccentrics Pistol Squat (continued)
Exercise Descriptions: Near Maximal Eccentrics Pistol Squat (continued)
Exercise Descriptions: Altitude Landing Frontal Ground Engagement
Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued)
Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued)
General Athleticism
Chapter Six The General Athleticism Master Program Chart
Breakdown of Individual Routines Strength Circuit Moderate Intensity Day
Metabolic Resistance Circuit (Metcon) High Intensity Day
Exercise Descriptions: Strength Circuit Exercises Trinity Squat Variations
Exercise Descriptions: Strength Circuit Exercises Trinity Squat Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Trinity Squat Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Spinal Rock Variations
Exercise Descriptions: Strength Circuit Exercises
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Spinal Rock Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Spinal Rock Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Screwing Arm Press-up Variations
Exercise Descriptions: Strength Circuit Exercises Screwing Arm Press-up Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Screwing Arm Press-up Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Mountain Climber Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Mountain Climber Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Mountain Climber Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Reactive Jump Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued)
140 141 141 142 142 143 143 144 144 145 145 146 146 147 147 148 148 149 149 150 150 151 151 152 152 153 153
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Hop Variations
Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Hop Variations (continued)
Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Hop Variations (continued)
Longevity
Chapter Seven General Guidelines for Longevity Training The Longevity Master Program Chart
Breakdown of Individual Routines Strength Circuit Moderate Intensity Day
Sprint Sets High Intensity Day
Exercise Descriptions: Strength Circuit Exercises Quad Hop Variations
Exercise Descriptions: Strength Circuit Exercises Quad Hop Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Quad Hop Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks
Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued)
Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued)
x
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Exercise Descriptions: Strength Circuit Exercises Single-Leg Squat Variations
Exercise Descriptions: Strength Circuit Exercises Single-Leg Squat Variations (continued)
Exercise Descriptions: Strength Circuit Exercises Single-Leg Squat Variations (continued)
Bodyweight Bonus Chapter: Slotting Other Programs into 4x7
170 170 171 171 172 172 174
Adam Steer
178
Ryan Murdock
179
Keith Koger
179
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Introduction We’ve received many questions over the past two years, both in person and on the RMAX Forum, about Scott Sonnon’s groundbreaking DVD program “4x7: The Magic in the Mundane”. Many of those questions deal with how to go beyond the specific program presented in the DVD to create your own training cycles around the 4x7 format, as well as how to incorporate other RMAX programs — such as FlowFit® and Forward Pressure™ — into this groundbreaking method of periodization. This e-book series is our response to those questions. Volume One deals specifically with bodyweight 4x7 programs. In it you’ll find five separate and unique program designs, each incorporating several incremental levels of movement sophistication, which will enable you to explore the 4x7 format right now, with no need for equipment or props. The only thing that you need to begin training is this e-book. We’ve organized the training cycles around several unique themes that reflect common training goals: strength, fat loss, general athleticism, functional hypertrophy, and longevity. In addition to exploring the 4x7 format, we hope that you’ll read between the lines and study each specific layout in order to get a better sense of how training demand can be shifted to meet each of these goals. Those on the CST Coaching Track should be recording their observations of each program’s effect on their bodies and comparing that to the theory presented in the introduction to each program in order to fully “own” the material, for themselves and their clients. Volume Two of the series deals specifically with Clubbell 4x7 programs. For Clubbell enthusiasts who just can’t get enough of this unique, high octane, and incredibly fun method of strength training, we’ve come up with a pile of demanding routines which will inject new creativity into your Clubbell sessions. In keeping with the dual goal of Volume One, we’ve grouped these Clubbell program designs according to specific themes. In this volume we’ve chosen to explore training protocols. As you work through the material you’ll learn how to merge the 4x7 method of periodization with such proven training methods as: the HIIT protocol, density sets, the Tabata Protocol, and the classic Clubbell density and double density cycles. By the time you work through each of these designs you will have added several new conceptual tools to your training or coaching toolkit.
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The 4 x 7 Wave
CHAPTER ONE Introduction Bodyweight Exercise Revolution
INTRODUCTION
CHAPTER ONE Introduction Bodyweight Exercise Revolution
Finally, Volume Three presents sport specific 4x7 program designs. In response to one of the most common questions on the RMAX Forum, we show you how to go beyond GPP and apply the 4x7 method of periodization to conditioning for your chosen sport. Each individual program presented in these e-books includes several levels of sophistication, so whether you’re a complete beginner or an experienced athlete, you will be able to benefit from any of the programs. All of the exercises are illustrated with step by step photos, and each program has an embedded video clip for each circuit so that you can see each one in motion. This book also includes a specific Prasara yoga chain of compensatory movement, which was specifically designed to balance the demands of these programs. All of these 4x7 programs are of course based on the original 28-day design, and each can be done as a separate and unique program.
How to Use This Book This three volume series contains enough 28-day 4x7 program designs to keep you busy for several years. But there’s no need to feel dwarfed by the material or to become a slave to your training! It’s your book — make it work for you. You might choose to explore the material in this book in several ways. You may already be motivated by a specific goal, in which case you could simply scan the table of contents for a program which is designed to meet that goal. You may be looking to explore a specific training protocol, or you might be interested in 4x7’s which employ certain types of exercises. If so, then there’s sure to be something here for you among the three available volumes. Finally, if you’re a lifer who is simply training for the sheer love of it, you might flip through and choose programs to attempt at random, or you might even take the hardcore approach of working through each manual systematically and physically mastering each of these grueling programs over a number of years. Regardless of the approach that you take, we’re certain that you’ll come out the other end with a much firmer grasp of the magic behind the 4x7 method of periodization, and with a totally transformed level of health and fitness. After all, we designed it that way…
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Chapter One — The Theory Behind 4x7 The 4x7 program is the result of a unique distillation process. The incredible results and the mystique that surrounds the program are such that you could be forgiven for imagining some strange new variety of esoteric alchemy involving late night conjuring sessions and Faustian bargains. The subtitle of the original DVD series, “the magic in the mundane” is much closer to the truth. The series represents Coach Sonnon’s distillation of an awful lot of hours and years of training cycles by an awful lot of high caliber athletes, and a great deal of time spent combing through their training journals to discover the unique thread that connected them all. That hard work paid off. The final product was Coach Sonnon’s original 4x7 series, a 28-day program which would produce better, healthier, more energetic and vibrant individuals in a fraction of the time of conventional training programs. But that was just the beginning. As Coach Sonnon’s RMAX Faculty continued to test this new training protocol, they discovered that it could be adapted to suit a limitless variety of needs and goals. Coach Murdock in particular sought to push the protocol to its outer limits. He was constantly impressed by just how rapid his progress became when using the 4x7 method of cycling and compression, and he was even more impressed by the rate of adaptation that his body was capable of when he tapped into its natural rhythms. His experiments sought the outer limit of that adaptability, and the multi-month exploratory program that he crafted to test that is included in Volume Two of this e-book series. Despite months of increasingly demanding programs, Coach Murdock never did reach that outer limit, and the Faculty continues to push those frontiers to this day. You’re probably champing at the bit by now to know just what’s so special about the 4x7 method. What exactly is the ‘magic in the mundane’? There are several factors at play, and we’ll examine each one in turn.
Selection 4x7 incorporates Circular Strength Training® (CST) exercises which have been carefully crafted to optimize your health and fitness. Each of the exercises, and more importantly
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The 4 x 7 Wave
CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution
CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7
The Theory
the combination of exercises, comes from the perspective of the CST ‘health-first’ value hierarchy. You can rest assured that, though you’ll be pushing yourself to the limit, your health and longevity will never be sacrificed for short term gain. Further, the specific exercise selection and their combinations have been determined to produce maximal results for the goals of those programs.
Sequence The 4x7 circuits in the original DVD were organized in a specific proprietary manner to guarantee optimal results: • A pull towards the sky with the arms • A push away from the earth with the legs • A pull away from the earth with the body • A push away from the earth with the body This exercise sequence was chosen so that the entire body would be trained in all dimensions, and also to ensure balanced development free of gross overcompensations so that this stand-alone program could form a complete fitness package. We haven’t always adhered to this specific formula in the programs that follow. Sometimes we did, while at other times the demands of the particular goal or protocol required development along more specific lines. But each program was designed to train the entire body, and the specific Prasara chains which accompany each program were individually crafted to address any overcompensations which might come as a natural result of a specific program.
Cycling Four distinct yet integrated programs are cycled seven times to reach the total of 28 days. In addition to the actual “work” days, this allows you to incorporate active recovery to promote rapid adaptation and injury-free progress, and compensatory movements to balance your growth and to remove the parking brake from your output and mobility. This is one of the greatest secrets behind the incredible rate of progress harnessed by the 4x7 method.
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We’ll talk more about each of the four types of program in Chapter Two when we delve into how to put 4x7 to work for you.
Sophistication 4x7 incorporates a key principle of the CST system: the synergistic training effect. A complex movement chain practiced as one movement produces a sum total training effect which is greater than that produced if the individual components were practiced for the same number of repetitions. What is a complex movement chain? Let’s take a simple example, the Clubbell Swipe. The Swipe is the seamless integration of the Forward Pendulum with the Clean to Order. The 4x7 program incorporates movements which increase in complexity so that your gains compound as your movement abilities increase.
Compression 4x7 takes advantage of the powerful tendency of our biochemistry to adapt to stress according to the Fibonacci sequence (more on that in a moment). Tapping into this effect in combination with the unique 4x7 4-day cycle will allow you to progress more rapidly, with smaller rest periods between training sessions. This incredible and somewhat mysterious natural tendency is the other big secret behind 4x7’s profound success. CST’s 4x7 training methodology will put all of these unique factors to work for you in a seamless design which, once you’ve completed a full 28-day program, you’ll find yourself structuring all of your training around.
What is the Fibonacci sequence? For those of you with a burning desire to understand the theory behind this stuff, here’s a brief explanation of the Fibonacci sequence and how and why it affects the way that we train. The Fibonacci sequence was named after the mathematician Leonardo Fibonacci. It involves a continuous adding of the previous two numbers to get the next,
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The 4 x 7 Wave
CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution
CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7
The Theory
in the following manner: 1, 2, 3, 5, 8, 13, 21, 34, etc. This pattern relates to a natural phenomenon of sequence proportions of 1:1.618 or 0.618, often referred to as the Golden Mean. It has been observed that such things as the structure of flowers, leaves, shells, and even stock market fluctuations and human development can be related to the Golden Mean. As a proportion, the Golden Mean was also tremendously influential in the literature on aesthetics which flourished at the time of the Renaissance. When examining the relationship between this magic number and the natural world, it must be remembered that this is a pseudo scientific approach in that, so far at least, science has neither proved nor disproved it. It should be regarded as a tendency rather than a law.
When they ignored it, off days and even injuries happened… The application of the Fibonacci sequence and the Golden Ratio to athletics first came to our attention through a small out of print book called Consistent Winning by Robert Sandler and Dennis Lobstein. Based on their studies of the competitive and training history of a wealth of athletes, the book outlines how to organize training to reflect the human organism’s natural tendency to wave rest and work. Its purpose is to present a model which will allow an athlete to “peak” on any given event day. Basically, the author’s underlying assumption is that our own rhythm resonates with the Fibonacci sequence. If we can render that sequence in a program and synch that up with our body’s natural rhythm, it will allow us to influence tapering to a specific time for peak performance. Coach Sonnon and the RMAX Faculty were immediately struck by how consistently the patterns resonated with their own personal history. This same tendency was reflected throughout their training logs, in both macro and micro cycles. When they were tapping the tendency, peak performance was the result. When they ignored it, off days and even injury happened, and usually on days which according to the template should have been scheduled for rest. When they began to experiment proactively with this method of cycling, new frontiers of adaptability began to open up.
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The Fibonacci waving of rest and work operates on the premise of variable intensity: active recovery, light, moderate and heavy work. Each of these elements must be organized within each micro and macro cycle for optimal results. Most people make the mistake of only organizing an active recovery day or cycle when they suffer and injury or if they overtrain. The Fibonacci wave allows you to plan active recovery so that you can avoid those occurrences. Think of it as a ratchet. You need to torque back in order to catapult ahead. To create a peak day, you must begin by planning a rest period. You only begin to benefit from rest 3 days afterwards. Once you’ve had that active rest day, you gradually ramp yourself up through sessions of increasing intensity levels until you experience your peak performance day — in the case of 4x7, this always falls on the high intensity day. That’s the 4-day micro cycle. The macro cycle is your 28 day program, which is composed of a series of seven 4-day micro cycles. These smaller cycles culminate in a larger peak performance day at the end of your 28-day program. So, to recap, you experience peak performance on your high intensity days, and these culminate in a final, larger peak performance at the highest intensity day of all, the final day of your 28-day program. If you’ve been around RMAX for a while, you’ll know that we’re never content to take an approach “as is”. The 4x7 program improves upon the basic template presented in Consistent Winning in several ways. First, it introduces the CST Intuitive Training Protocol, which allows you to precisely gauge — and more importantly to regulate — your energy output and technical precision on the no, low, moderate and high intensity days. Second, 4x7 combines that waving intensity with the unique exercises, movement sophistication, and sequencing which have made CST the most dynamic health and training system on the planet. That combination of ingenuity and experience simply can’t be beat. Now that you’ve got a primer on the theory, what do you need to know to get started? Move on to the next chapter, where we’ll teach you how to approach each of the four days in the 4x7 cycle so that you can choose a program and take it to the mats. We highly recommend Coach Sonnon’s original equipment-based 4x7 DVD series. Until you’ve been through the original program, you haven’t grokked the 4x7 experience!
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CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution
CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7
The Theory
NOTES
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Chapter Two — Balancing Work and Recovery The 4x7 format is all about balancing work and recovery in a precise fashion that taps into and harnesses your body’s natural rhythms. Perhaps ‘orchestrating’ work and recovery might be the better image, because your output and your gains really do swell and ebb and finally come to a resounding crescendo at the end of the 28-days. Whatever you want to call it, the ‘4’ in 4x7 refers to that balancing. It’s the template that dominates your day to day work. So how does it all come together? What exactly should you be doing on each of these four days? Before we go there we must first establish some definitions, because these will be key. The Rosetta stone to unlocking your performance involves becoming intimately familiar with the CST Intuitive Training Protocol.
Intuitive Training: Your Governor How much is ‘a lot’? How tough is ‘tough’? What might be considered a difficult session for a sedentary person would be a walk in the park for an elite athlete, and what an elite athlete considers low intensity might be beyond extreme for the average person. So just how do you determine “low” or “high” when it’s so subjective? You do this by journaling your training and by applying your tools. The CST Intuitive Training Protocol allows you to develop the ability to differentiate form, exertion and discomfort subjectively, and you can then use this as a determinant factor in progressive resistance. By learning to quantify the subjective you give yourself an immediate sense of where you stand, and you create a very accurate gauge of your progress.
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Balancing Work And Recovery
The 4 x 7 Wave
CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution
CHAPTER TWO Bodyweight Exercise Revolution Balancing Work and Recovery
Balancing
In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence in the beginning. By journaling your training and by rating these three variables you will come to a better understanding of your body and you will calibrate your instrument. The skill of rating your performance becomes more finely honed with each use, until eventually you barely have to think about it. But you will have to think about it in the beginning. These are the three variables that you will rate after each training session: • Rate of Perceived Exertion (RPE): the subjective evaluation of your effort on a scale of 1 to 10, 10 being the hardest you’ve ever worked. • Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale of 1 to 10, 10 being the worst pain you’ve ever experienced. • Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical performance on a scale of 1 to 10, with 10 being the best possible form in that exercise. If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina, strength and endurance allow.
As fatigue takes over, your technique begins to deteriorate. But your stamina, strength and endurance diminish as you start to hit the wall. As fatigue takes over, your technique begins to deteriorate. Without that technique you no longer have the channel to safely harness the fluid forces of your effort, and discomfort increases. As discomfort increases, the potential for injury also increases, and so on down the spiral. Your goal is to ride that edge of high output, high quality technique, and to stop when you’ve tipped the balance into deteriorating form. You’re playing a game of balancing between your output and what’s being lost as ‘leakage’ to poor technique.
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In addition to the potential, even the likelihood, of injury, poor technique is also repeatable. It’s a fundamental aspect of the Law of Conditioning: whatever you repeat you are making repeatable, whether you want to or not. The greatest efficiency lies in knowing how to precisely gauge your form so that you stop before you begin to groove poor technique. As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD of less than or equal to 3, and an RPE of equal to or greater than 6 over the course of 3 sessions, it’s time to increase a variable: frequency, intensity, speed, density, volume, complexity, etc. Each of the four days in 4x7 includes specific guidelines that you should be aiming for with each of these variables. We have also precisely calculated exactly which variable to change, and by how much, when it comes time to move on. All you have to do is rate your performance in terms of the Intuitive Training Protocol, and plug and play the program. We’ve taken care of the rest. Now, let’s take a look at how each day unfolds.
The ‘4’ in 4x7 No Intensity RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower Your task on the No Intensity day is to incorporate active recovery to promote rapid adaptation and injury-free progress. You’ll use the CST Intu-Flow® system of joint mobility and longevity to accomplish this. When you reach the No Intensity day, simply do your regular Intu-Flow® practice at the level you are currently working with. Your goal is to work slowly and smoothly through the movements. Decompressing and mobilizing each joint in the specific sequence presented in Intu-Flow® will ensure that they receive the nutrition and lubrication that is critical for healthy performance. It will also ship out the toxins that result as waste products from exercise. This is one of the keys to the rapid adaptation that you’ll experience with the 4x7 program. Don’t skip it!
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CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution
CHAPTER TWO Bodyweight Exercise Revolution Balancing Work and Recovery
Balancing
(Keeners can also use the Intu-Flow® program to prime their joints before engaging in the “work” phases of the Moderate and High intensity days.) Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.)
Low Intensity RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower Your task on the Low Intensity day is to use the Prasara yoga wing of CST and its specific compensatory movements to balance your growth and to remove the parking brake from your output and mobility. Anything that you repeat produces compensations in the body, whether that be an exercise program or sitting in a chair all day staring at a computer. Your body adapts to become more efficient at doing those tasks. In fact, it is that very adaptation that you’re trying to elicit by placing the body under an exercise load in the first place. The catch is that if you don’t address those compensations, chains of tension will eventually result — imbalances in your myofascial matrix where some muscles pull too tightly while others are too loose. Over time, if left unaddressed, the myofascia hardens into thick, leathery straps in order to maintain this imbalanced structure. In CST we use Prasara to locate these tight bands and to reprogram the motor function to delete this tension from the motor programs, so that optimal function is restored. We’ve designed a specific Prasara flow to compensate for the programs presented in this e-book. Our goal is to compensate for the work load of the Moderate and High intensity days and to release any accumulated tension, restoring the body to balance. When you reach the Low Intensity day, simply follow the directions for that program and work with that specific Prasara flow. (Keeners may also use that specific Prasara flow to warm down from the work sets of the Moderate and High intensity days.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga, we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD.
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Moderate Intensity RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower Now the work starts. On the Moderate Intensity day you’ll begin to ramp your body up according to the Fibonacci wave, working it hard and preparing it for the maximal effort you’ll exert for a peak performance on the High Intensity day. When you reach the Moderate day, simply follow the program guidelines regarding exercise selection, duration, and rest periods, and be sure to regulate your efforts so that you’re consistently hitting an RPE of 5 to 7.
High Intensity RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower If you’ve been following the 4x7 format and if you’ve correctly regulated your energy output according to the specified Rating of Perceived Exertion for each day, this will be your peak performance day. Just as you did on the Moderate day, when you reach the High day simply follow the specific program guidelines regarding exercise selection, duration, and rest periods, and be sure to regulate your efforts so that you’re consistently hitting an RPE of 8 to 10. Then take a long hot shower and bask in your success. You’ve got a couple days of active recovery before you have to hit it again.
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The 4 x 7 Wave
CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution
CHAPTER TWO Bodyweight Exercise Revolution Balancing Work and Recovery
Balancing
NOTES
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Fat Loss There are two essential ingredients in an effective fat loss exercise strategy. Lean muscle gain, or at least maintenance, must be coupled with high intensity anaerobic work designed to create a metabolic disturbance. Muscle is the most metabolically active tissue in the human body. The higher one’s metabolism, the more energy is used in the simple fact of being alive. Muscle loss lowers metabolism and thus reduces our daily energy needs. The reverse is true of muscle gain. So one of the goals of this program is to preserve or even increase lean body mass through hypertrophy (muscle gain). The Moderate Intensity day of our 4 x 7 cycle will be devoted to the dedicated strength training portion of our program during the first phase of the program. Simultaneously, we must drive our bodies into fat burning mode with a periodic kick start to our fat burning furnaces. We do this through intense interval training called Metabolic Resistance Circuits (MRC). These full-body circuits place several body weight resistance exercises in succession in order to heavily tax the anaerobic energy systems while at the same time continuing to develop/maintain lean muscle mass. This mode of training has also been shown to simultaneously develop both the anaerobic and aerobic energy systems. Both of which are important indicators of high-performance and health. The High Intensity sessions of our 4 x 7 circuit will be composed of the MRC during the first phase of the program. As we move into the final phase of this 4 x 7 for Fat Loss program, we will be merging our strength and conditioning work into one unified master MRC circuit. The circuit will be performed at varying intensities depending on the prescribed intensity of the day in the 4 x 7 intensity wave.
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Fat Loss
CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
16 Step Plan The following table gives an outline of the 7 cycles of 4 days which give the 4 x 7 protocol its name.
FAT LOSS
Intensity->
Moderate
High
No
Low
Cycle 1
Strength
MRC — 3-5 min rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Cycle 2
Strength
MRC — 1-3 min rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Cycle 3
Strength
MRC — 30 sec rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Cycle 4
Strength
MRC — 15 sec rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Cycle 5
Hybrid — 1 min rest RPE = 5-7
Hybrid — 1 min rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Cycle 6
Hybrid — 30 sec rest RPE = 5-7
Hybrid — 30 sec rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Cycle 7
Hybrid — 15 sec rest RPE = 5-7
Hybrid — 15 sec rest RPE = 8-10
Intu-Flow®
Custom Prasara Flow
Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga, we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For your bonus video clips of the circuits for the Fat Loss program, use the following links:
Fat Loss A • Fat Loss B • Fat Loss C
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Circuit A — Strength Moderate Intensity Day: Cycles 1 through 4 This strength circuit is designed to get maximum results in the most time-efficient format. The selected exercises are performed in a staggered manner, completing one set of each exercise before returning to start again. Each exercise is separated by a 60 second rest period. It is recommended to use recovery techniques, such as those found in the RESET program, during rest periods. Rather than counting repetitions, perform each exercise in a slow and deliberate manner for 45 seconds. The goal is to achieve continuous Time Under Tension (TUT) during the full 45 seconds. TUT is the main predictor of the outcome of strength training. And 45 seconds falls pretty much in the middle of the accepted TUT to stimulate muscle growth. Complete 4 Rounds of the following Super-Set of exercises. Each exercise consists of 4 different levels of difficulty. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. You can increase difficulty level as you gain strength and coordination. Exercise
Level 1
Level 2
Level 3
Level 4
Hand Press x 45 seconds
Hands on box
Rocca
Feet on box
Supported HSPU
Reach & Touch
Rotating Wheel
Free leg in front (bent — use of heel assist optional)
Pistol
Rest 60 sec Wheel / Table x 45 seconds
Table Transition
Reaching Arch Rest 60 sec
1-Legged Squat x 45 seconds per side
Free leg in back (supported)
Free leg in back (unsupported) Rest 60 sec
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Circuit B — Metabolic Resistance Circuit
FAT LOSS
High Intensity Day: Cycles 1 through 4 The MRC places 4 bodyweight resistance exercises one right after the other, without rest. While it continues to build the strength and density of our musculature, more importantly this protocol places a heavy demand on our energy systems (both anaerobic and aerobic) in order to create what is known as the Excess Post-Exercise Oxygen Consumption effect (EPOC). Essentially, this means that we are placing such an intense metabolic demand on our system that it takes several hours, up to 36 in fact, for the body to work its way back to homeostasis (a normal state). This means you are incinerating calories for hours after training, even if you are just lying inert. Working this close to your edge, at high intensity, also stimulates the creation of a hormonal profile which will promote fat loss and muscle gain. Perform the following circuit for 5 rounds, resting between rounds according to the appropriate rest periods prescribed in the master table above. Each exercise consists of 4 different levels of difficulty. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. Exercise
Level 1
Level 2
Level 3
Level 4
Quad Squat x 10
Squat
Hop
Clap
FGE partial
Spinal Rock x 10
Standard
Butterfly
Pike
Compression
Leg Swoop x 10/10
Lateral
Quarter
Full
Continuous
Standard
Prisoner (hands behind head, elbows back)
Tuck
Split Tuck
Jump Squat x 10
Rest
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Circuit C — Hybrid Routine Moderate and High Intensity Days: Cycles 5 through 7 One of the signatures of the Circular Strength Training® System is Incremental Sophistication. In this Hybrid Routine, we take the exercises we have been grooving up until now and incorporate them into compound exercises which adds a new level of complexity to our program and requires new adaptation from the body. Above and beyond volume, frequency and intensity, complexity is an oft ignored but extremely powerful tool in our physical conditioning arsenal. The Hybrid Routine is to be performed in much the same way as the Metabolic Resistance Circuit. Perform each compound exercise for 45 seconds before moving on to the next compound exercise. Go through each of the 4 compound exercises without rest and then take the prescribed rest according to the master table. Exercise
Level 1
Level 2
Level 3
Level 4
Quad Squat to Hand Press
Quad Squat / Hands on Box Press
Quad Hop / Rocca
Clap Quad Hop / Feet on Box Press
FGE Drop / HSPU
1-legged Squat to Leg Swoop
Foot in back / Lateral Swoop
Foot in Front / Quarter Swoop
Foot in Front / Full Swoop
Pistol / Full Swoop
Spinal Rock to Crow
Basic / Forward rock to Crow entry position
Butterfly / “Toe Crow”
Pike / Crow
Drop / Jump to Crow
Jump Squat to Wheel / Table
Basic / Rotating Table Top
Basic / Reaching for Wheel
Prisoner / Reach & Touch Wheel
Prinsoner / Rotating Wheel
Rest Since we will be using the same circuit for both the Moderate and High Intensity Days, you will need to adjust certain variables in order to respect the Rate of Perceived Exertion targets. You can do this by decreasing the difficulty level of the exercise according to the choices offered, by reducing the number of repetitions or by increasing the rest pause between repetitions.
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Strength Routine Exercises
FAT LOSS
Hand Press Variations 1. Hands on box
Start
Middle
Begin with hands on low box. Ensure a straight line from feet to hips and from hips to hands. Stretch the spine long and slightly draw the belly towards the spine.
Slowly lower the crown of the head to an imaginary line between your two hands on the box, maintaining straight legs and a long spine. Ensure that shoulders are actively pulled away from ears. Lower for a count of four.
End
Pause one second with your crown between your hands and forcefully exhale and press away from the box. Allow your lungs to passively fill as you return to the starting position.
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Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 2. Rocca Press
Start
Set up similarly to the previous level, but with your hands on the floor. A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky.
Middle
Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position.
End
Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position.
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CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Strength Routine Exercises
FAT LOSS
Hand Press Variations (continued) 3. Feet on box
Start
Set up in a piked position as in previous levels, but with your feet elevated. You should be aligned with your hips much more directly over your hands here, thus creating more load for the exercise.
Middle
Perform in the same manner as the previous level.
End
Perform in the same manner as the previous level. Having your mass placed more vertically over your hands will require much more force production.
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Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 4. Supported Handstand Pushup*
Start
With hands about one foot from a solid wall, spring up into a handstand with your back to the wall and supported with your heels against the wall. Exhale and stretch the spine long. Contract glutes and thighs and stretch toes to the sky.
Middle
Inhale as you slowly lower yourself until your hairline brushes the mat
End
Forcefully exhale and press yourself to the starting position. Keep elbows tucked in to about 45° from the ears and keep shoulders pulled away from the ears.
*All previous versions of this exercise MUST be MASTERED before attempting this version.
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Strength Routine Exercises
FAT LOSS
Wheel / Table Variations 1. Table Transition
Start
From your lowest squat, while maintaining good form (see Jump Squat section), reach your right hand to the rear to form a three point stance between your two feet and that hand. Keep your shoulder pulled down away from your ear.
Middle
Maintaining your planted hand firmly on the ground, reach around with your left hand to plant it on the ground as well. At the same time exhale, contract your glutes and drive off mid-foot to send your hips towards the sky as high as possible.
End
Bring your right hand off the ground and establish a three-point stance using your left hand. Exhale and create momentum with your free right hand to bring you back up into your low squat. The next repetition will begin to the left instead of right.
35
Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued) 2. Reaching Arch
Start
Begin this exercise similarly to the Table Transition, but orient the fingers to point as far backwards as possible.
End
Middle
Drive your hips to the sky by squeezing your glutes and driving off mid foot. At the same time, bring your left hand up and over your head, reaching it towards the ground. Exhale completely as you reach and create that arch with your body. Your planted right hand should continue rotating to the inside, so it points towards your head at the end of the reach.
Drop your hips towards the mat and bring your left hand back to the starting position. Allow your right hand to pivot back into a neutral planted position on the mat. The subsequent repetition will start with the left hand planted.
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Strength Routine Exercises
FAT LOSS
Wheel / Table Variations (continued) 3. Reach and Touch
Start
Perform as in previous exercise
Middle
Perform as in previous exercise, but continue reaching until the left hand touches the mat above your head and to the left.
End
Perform as in previous exercise.
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Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued) 4. Rotating Wheel
Start
Middle
Prepare as in the above versions.
From the 3-point stance, drive your hips to the sky and contract the glutes as you drive your left hand diagonally over your head. Your planted right hand will rotate on the mat to point back towards your head. Make contact to the mat with the fingers of your left hand and roll the hand flat, fingers also pointing back towards your head. Make sure to allow all the air to be expelled from your lungs.
End Transfer your weight to your left hand. Shift your hips down and towards your feet as you pivot your shoulders to the left and allow your planted left hand to pivot on the mat in a clockwise direction. This will bring you back to the 3-point stance. Use your free right hand to create momentum to come back into your low squat. Perform the next repetition by starting to your left.
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Strength Routine Exercises (continued)
FAT LOSS
One-legged Squat Variations 1. Free leg in back (supported)
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the planted leg. The free leg is cocked to the back. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the free hand to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg shin stays parallel to the ground. Use only enough assistance from the supported arm to complete the rep in good form.
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. You can help yourself as needed with your supported hand. Keep your free shin parallel to the floor at all times.
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Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued) 2. Free leg in back (unsupported)
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is cocked to the back.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg shin stays parallel to the ground
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Keep your free shin parallel to the floor at all times.
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Strength Routine Exercises
FAT LOSS
One-legged Squat Variations (continued) 3. Free leg in front (bent - optional use of heel assist)
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is out in front and comfortably bent with the heel slightly raised from the mat.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel like to the direction of the toes. The free leg heel should continue to hover just above the ground.
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. You can press your free front heel into the ground to assist the movement as needed.
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Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued) 4. Pistol Squat
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is out in front and locked straight.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel like to the direction of the toes.
End When you get to the bottom of your functional range of motion (when your low back begins to round), forcefully exhale and drive your hips forward and up as you push through the ground with your heel / mid-foot. Maintain good knee and back alignment as in the lowering portion of the movement. Come to a fully locked out position, glutes clenched, to finish.
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CHAPTER THREE Bodyweight Exercise Revolution
CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions:
FAT LOSS
Metabolic Resistance Circuit Exercises Quad Squat Variations 1. Quad Squat
Start
Middle
Begin in a kneeling position and bring your butt as close to your heels as possible. Keeping your butt there, lean forward until your back is parallel to the floor with your hands on the ground. Your knees and elbows should be slightly splayed out (at about 45°). Stretch the spine long from crown to coccyx.
Press equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor.
End
Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Keep your back parallel to the floor and your spine stretched long.
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 2. Quad Hop
Start
From the start position above, rise up to the middle position of the Quad Squat. You will start from here in order to take advantage of the elastic energy accumulated as we sink into the middle position of the Quad Hop.
Middle
Keeping the spine stretched long and parallel to the ground, drop your butt to your heels and your nose towards the floor. As you near the bottom, seek out a feeling of elasticity as you absorb your momentum with your muscle and connective tissue. There should be no pause at the bottom of the movement.
End Take the elasticity built up in through the bottom position, exhale and forcefully explode upwards equally with all four limbs. Both hands and feet should leave the ground, but keep the spine long and parallel to the ground. You will be able to increase the height of your jump, but allow this to happen naturally, as forcing it will cause a deterioration of form.
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CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions:
FAT LOSS
Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 3. Quad Hop with clap
Start
Prepare in the same way as for the standard Quad Hop variation.
Middle
Again, this portion is identical to the middle of the standard Quad Hop.
End
As you explode out of bottom position, capturing the elastic energy as in the standard Quad Hop, bring your hands and feet together for a “clap” as you reach the apex of the hop. Quickly return hands and feet to their neutral position in order to once again absorb and redirect the energy into the next repetition.
45
Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 4. Partial Frontal Ground Engagement (FGE)
Start
Middle
Start from your lowest squat position with good form. Your spine should be stretched long, your weight on your heels, your arms reached forward and your low back neutral.
Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot, like a falling cat, into a position to engage the ground on all fours. The pivot point will run from one side of your torso to the other at about the level of your lower ribcage.
End Absorb the descent on all fours, using the alignment described in the previous versions of the exercise, then exhale and forcefully spring back up. But this time spring back up around that same pivot point, allowing you to return to the low squat position.
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CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions:
FAT LOSS
Metabolic Resistance Circuit Exercises (continued) Spinal Rock Variations 1. Standard Spinal Rock
Start
Middle
Begin in a seated position with your knees bent to about 90° in front of you. Stretch the crown of your head towards the sky and inhale.
As you reach your mid-back towards a point behind you, simultaneously exhale, contract your abs and round your back like a cradle rocker. At the same time you will let yourself fall backward and rock along that rounded back one vertebra at a time as if along a string of pearls.
End
Be sure to end the rocking motion at about the level of the shoulder blades in order to protect the neck. Reverse the direction of the rock and perform a second exhale as you roll once again along the mat. Finish in a seated position as at the start, stretching the crown to the ceiling as you inhale.
47
Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued) 2. Butterfly
Start
The start position for the Butterfly is very similar to the Standard version, but you will let your knees fall to the outside.
End
Middle
As you perform the middle portion, according to the instructions form the Standard version, fold your knees back into a tucked position by your chest. As the roll reaches the shoulder blades, simultaneously drive the front of the hips to a point behind you as you open the legs back up into the knee splayed position you started in. This is what gives the movement its name, as it resembles a butterfly.
Hover for an instant in your “butterfly.” The trick to this position is “unfolding” the hips in one direction over your head and the knees in the other direction as they open. From there fold back into a tuck, exhale and roll back to your starting position.
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CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions:
FAT LOSS
Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued) 3. Pike
Start
Middle
Again, your starting position is similar to the previous versions, except you will now extend the legs out straight in front.
Tuck the knees into the chest as you roll through the middle portion. As you get to the shoulder blades, extend the legs to project the feet above your head. Shoot for a comfortable position, balanced on your shoulder blades, with your legs in full, locked out, extension. If you have the range of motion your feet will contact the ground, but this is not a necessary component of the exercise. Ensure a full emptying of the lungs.
End
Tuck your knees back in to your chest and rock back along the mat to the starting position. Ensure a strong contraction of the abdominal muscles along with a final exhalation in order to round out the spine and allow you to contact the mat one vertebra at a time from the top to the bottom of the spine. As you reach the seated position of the start, stretch your spine long and inhale.
49
Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued) 4. Compression
Start
Just as in the Pike, you will begin seated with your legs stretched straight in front of you. Stretch the spine long and inhale.
End
Middle
Contract the abs, round the spine into a “rocker,” tuck the knees into the chest and roll one vertebra at a time along the mat until you reach the shoulder blades. From there, project the hips towards a point above your head as you drive your feet towards the sky, effectively “unfolding” your body and finishing much like in a yoga Shoulder Stand. This will cause or allow for a slight inhale.
Drop your feet to either side of your head. Remain balanced on your shoulder blades and allow all the air in your lungs to be forced out through the compression from the movement. Once you de-compress, begin rolling back to the starting position as per previous versions of the exercise.
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CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued)
FAT LOSS
Leg Swoop Variations 1. Lateral Swoop
Start
From your lowest squat, tip forward until both outstretched hands contact the floor. Stretch the crown of the head in one direction and the coccyx in the other. Pull the shoulders down away from the ears and lock the arms out by contracting the triceps slightly. Shift your weight to your left hand and your right foot (although all four limbs remain in contact with the ground).
End
Middle
Bring your left knee towards your right elbow and then continue the movement towards the right, slipping your foot through the space between your arm and leg. Pivot to the right on your right ball of foot so that you can place the heel on the floor at the end of the movement, the knee aligned vertically with the foot. Extend the free leg as far to the side as possible and exhale as you settle in.
Pull the free leg back through the space between the right arm and leg. Simultaneously pivot on the ball of the right foot to once again face to the front. Once you have brought the free foot back to its original starting position, transfer your weight so that you have equal pressure on all four limbs in preparation for repeating the movement to the other side. Exhale as you settle in to that four point stance.
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 2. Quarter Turn
Start
Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version.
End
Middle
As you reach the end point of the Lateral Swoop, notice the natural storing of elastic energy as you settle into that position. You will use that slight rebound in order to hop your back (right) foot off the ground while you simultaneously sweep your free (left leg) towards the back. Exhale both on the rebound at the end of the lateral extension and as you land back down on your right foot with your left leg extended back.
Draw your left leg back up underneath you and get set in your four point stance to finish the repetition by going to the opposite side.
Note that the secret to success in this exercise is feeling out the natural points of absorption and explosion of elastic energy (bounciness).
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Exercise Descriptions: Metabolic Resistance Circuit Exercises
FAT LOSS
Leg Swoop Variations (continued) 3. Full Swoop
Start
Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version.
End
Middle
Begin sweeping your free leg around as in previous versions. Our objective is to sweep all the way through, back to the right. As your sweeping leg approaches your left arm, shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg. Do the same for the right hand. Perform a slow and steady exhalation throughout the sweep of the leg.
As your free leg swings back into its original position, extended to the right, place the right hand back on the ground and draw your free leg back in underneath you to prepare the completion of your repetition to the other side.
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 4. Continuous Swoops
Start
Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version.
End
Middle
Begin sweeping your free leg around as in previous versions. Our objective is to sweep all the way through, back to the right. As your sweeping leg approaches your left arm, shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg. Do the same for the right hand. Perform a slow and steady exhalation throughout the sweep of the leg.
As your free leg swings back into its original position, extended to the right, place your right hand back on the ground and transfer your weight forward as you let your leg continue to swoop towards the back. Hop over the swooping leg with your back planted leg and continue on with another repetition.
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CHAPTER THREE Bodyweight Exercise Revolution
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Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued)
FAT LOSS
Jump Squat Variations 1. Trinity Jump Squat (standard)
Start
Middle
Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Reach forward with your arms to counter balance the movement.
From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first, and snap your hips up and forward. At the same time your hands will drive down and back. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump.
End
As you begin to come down from the apex, start sending the hips back again and prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 2. Prisoner Jump Squat
Start
Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Place both hands behind your head and draw the elbows backwards. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back.
Middle
From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first, and snap your hips up and forward. You should finish with your hips extended forward as you float at the apex of your jump. Your hands remain behind your head throughout.
End As you begin to come down from the apex, start sending the hips back again and prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.
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Jump Squat Variations (continued) 3. Tuck Jump
Start
Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Allow the arms to swing down to your sides, ready to help you explode upwards.
Middle
Forcefully exhale as you drive first off your heels then through your mid-foot and forefoot while simultaneously projecting up and forward with the hips. Your arms should help you by driving upwards. As you begin to lift off the ground, bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump.
End
As you begin to drop, unfold your body. Prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.
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Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 4. Split Tuck Jump
Start
Adopt a split stance. Find balance mid-foot on the forward leg and forefoot on the back leg (heel up). Your spine should be stretched long, your legs bent to about 90 degrees at the knees and your back knee almost touching the ground.
Middle
Actively exhale and concentrate on driving through the mid-foot of the forward leg to propel yourself upwards. Simultaneously drive upwards with the arms. As you begin to lift off the ground, pull your knees into your chest and ball up as in the Tuck Jump.
End
As you begin to fall out of the apex, open back up into a split stance to the other side, ready to softly absorb your downward momentum.
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Exercise Descriptions: Hybrid Routine Exercises
FAT LOSS
Quad Squat to Hand Press variations 1. Quad Squat / Hands on Box Press
Quad Squat
Transition
With your hands on a low box (6-8 inches), perform a Quad Squat according to the instructions give earlier.
Box Press
Lower your head to a point on the box between your two hands then exhale and press back up. Keep your elbows tucked in towards the head to about 45° throughout.
After returning to the extended position, extend your legs, rise up on your toes and form a straight line from your hands to your hips, through your shoulders. Pull your shoulders away from your ears and tighten your core.
Transition
Lower your hips back down until your back is parallel with the ground. Flare your knees back out slightly and prepare for another repetition.
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Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued) 2. Quad Hop / Rocca Press
Quad Squat
Perform a Quad Hop as described earlier.
Rocca Press
Lower your head to a point on the floor between your two hands then exhale and press back up. Keep your elbows tucked in towards the head to about 45° throughout.
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Transition
Absorb the momentum of the hop, then extend your arms and your legs. Rise up on your toes and align your hands and hips in a straight line through your shoulders. Pull your shoulders away from your ears and tighten your core.
Transition
Lower your hips back down until your back is parallel with the ground. Flare your knees back out slightly and prepare for another repetition.
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Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued)
FAT LOSS
3. Lateral Quad Hop / Feet on Box Press
Lateral
Quad Squat
Set up for a Quad Hop in front of a low box (6-24 inches). Perform a Quad Hop as described earlier. You can add a clap if desired to add difficulty. Use the elastic energy from the landing to bounce the feet back and up onto the top of the box while keeping the hands on the ground. Alternatively, you can land and then walk your feet up to the box one at a time.
Feet on Box Press
Lower your head to a point on the mat between your hands, exhale and press back up to a locked out arm position.
Transition
Once set on the box, extend the arms to form a straight line between the crown of the head and the hips as you extend up onto your tiptoes, bringing your hips above your hands.
Transition
Hop the feet back off the box to the start position ready to repeat your Quad Hop. Exhale on absorption. Create a bounce in order to initiate the subsequent repetition.
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Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued) 4. Quad Hop to Supported Hand Stand Push-Up
Quad Squat
Set up for a Quad hop with your hands about 1 foot (30 cm) away from a solid wall. Perform the Quad Hop as indicated previously.
Supported HSPU
Lower yourself until your hairline contacts the mat. Keep your elbows tucked to no more than a 45° flare. Keep the core stiff and the thighs and glutes tight. The tighter the lighter. Exhale and press away from the mat to the handstand position.
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Transition
Upon landing in a 4-point stance, extend the right leg backwards and extend the arms so that biceps are vis à vis the ears. Use your left leg to power your right leg up towards the wall to assume a supported handstand.
Transition
Drop out of the handstand directly into the 4-point stance ready to perform the Quad Hop. Use the elastic energy from the drop from handstand to initiate the Quad Hop. Exhale while absorbing the descent both on returning to the ground and on finishing the hop.
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CHAPTER THREE Bodyweight Exercise Revolution
Fat Loss
Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations 1. Foot in Back / Lateral Swoop
FAT LOSS
Foot
in Back Squat
Transition
Perform a one-legged squat with the foot unsupported to the rear as per previous instructions. We’ll use the right leg free for the purposes of this example.
When you get to the bottom of your squat, tip forward onto your hands so that you are supported by both hands and your left foot. Begin bringing your right knee towards your left hand. Slip your right foot through the space between your left arm and leg.
Lateral Swoop
Transition
Extend your right leg fully to the left side, keeping your hands in contact with the floor. Pivot your left foot (on the ball of foot) to face the direction of your outstretched leg then bring your heel down in contact with the ground. This ensures the knee stays in alignment over the foot.
Draw your foot back in through the “hole” and towards the rear as you push off your hands to bring your weight back over the heel of the left foot. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position.
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Fat Loss
Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued) 2. Foot in Front / Quarter Swoop
Foot in
Front / Quarter Squat
Transition
Perform a one-legged squat with the foot in front as per previous instructions. We’ll use the right leg free for the purposes of this example.
When you get to the bottom of your squat, tip forward onto your hands so that you are supported by both hands and your left foot. At the same time, allow your right leg to move to the left and extend it all the way out to the side. Slip your right foot through the space between your left arm and leg.
Quarter Swoop
Transition
This time, as you extend your foot laterally as described above, notice the buoyancy created by settling into the end of the movement. Use this stored elastic energy to swoop your right leg straight to the back, hopping over it with your left foot.
Draw your foot back in underneath you as you push off your hands to bring your weight back over the heel of the left foot. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position.
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Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued) 3. Foot in Front / Three quarter Swoop
FAT LOSS
Foot
in Front Squat
Perform the one-legged squat with free foot in front as described earlier. We will use the right leg free for this example.
Transition
When you get to the bottom position of the squat, tip towards your right hand while you simultaneously begin swooping the right leg towards the left and stretching it out to full extension. When the leg passes the line of the left arm, place the left hand down onto the mat.
3⁄4 Swoop
Transition
Continue swooping the leg through to the back, hop over the swooping foot with your left leg. Maintain a locked out position at the knee of the swooping leg until it moves through the back and begins to swing forward again. At that point, allow it to bend as it comes around.
As the leg approaches the front, shift your weight backwards so that you tip back onto your left foot with your right leg bent in front of you, ready to complete the squat. Exhale forcefully and press off the ground to come back to start position. You can use the heel of the bent free leg to assist.
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Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued) 4. Pistol / Full Swoop
Pistol
Perform your pistol normally, according to previous instructions. We’ll use right leg forward for the example.
Full Swoop
Continue swooping the leg through to the back, hop over the swooping foot with your left leg. Maintain a locked out position at the knee of the swooping leg.
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Transition
When you get to the bottom position of the pistol, tip towards your right hand while you simultaneously begin swooping the right leg towards the left. When the leg passes the line of the left arm, place the left hand down onto the mat.
Transition
As the leg approaches the front, shift your weight backwards so that you tip back onto your left foot with your right leg stretched out in front of you, ready to complete the pistol. Exhale forcefully and press off the ground to come back to start position.
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Fat Loss
Exercise Descriptions: Hybrid Routine Exercises (continued) Spinal Rock to Crow Variations
FAT LOSS
1. Basic Spinal Rock to Crow Pose Entry Position
Basic SR
Perform the basic Spinal Rock as described on page 47. Instead of stopping at a seated position, tuck the feet in a close to the butt as possible, and continue the momentum forward to rock onto your feet.
Transition
As you start to rock up onto the feet, project the chest forward and inhale in order to come to a balanced low squat position. From there, continue tipping forward until both hands are planted on the ground, forming a 4-point stance.
Crow Entry
Transition
From the 4-point stance, nuzzle your inner things onto the triceps of your bent arms. Find a comfortable position, exhale and then start to transfer as much weight as possible to the palms of your hands through your thigh/triceps interface. Hold that for a few seconds.
Rock your weight back off your palms and onto mid-foot in a low squat. Begin to tip backwards and simultaneously tuck your tailbone under, reach your mid back towards the back wall, contract your abs and forcefully exhale. This will round your back out like a “rocker.”
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Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued) 2. Butterfly to “Toe Crow” Position
Butterfly
Perform the Butterfly Spinal Rock as described on page 48. Instead of stopping at a seated position, tuck the feet in a close to the butt as possible, and continue the momentum forward to rock onto your feet.
“Toe Crow”
From the 4-point stance, nuzzle your inner things onto the triceps of your bent arms. Find a comfortable position, exhale and then rise up onto your toes, transferring weight onto your palms through your thigh/ triceps interface. Hold that for a few seconds.
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Transition
As you start to rock up onto the feet, project the chest forward and inhale in order to come to a balanced low squat position. From there, continue tipping forward until both hands are planted on the ground, forming a 4-point stance.
Transition
Come down off your toes and find mid-foot balance in a low squat. Begin to tip backwards and simultaneously tuck your tailbone under, reach your mid back towards the back wall, contract your abs and forcefully exhale. This will round your back out like a “rocker.”
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Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued)
FAT LOSS
3. Pike to Crow Pose
Pike
Perform the Pike as described on page 49. Instead of stopping at a seated position, tuck the feet in as close to the butt as possible, and continue the momentum forward to rock onto your feet.
Transition
As you start to rock up onto the feet, project the chest forward and inhale in order to come to a balanced low squat position. From there, continue tipping forward until both hands are planted on the ground, forming a 4-point stance.
Crow Pose
Transition
From the 4-point stance, nuzzle your inner things onto the triceps of your bent arms. Find a comfortable position, exhale and shift your weight onto your palms until your toes leave the ground. Balance there for a few seconds.
Let your toes come back to the mat and find mid-foot balance in a low squat. Begin to tip backwards and simultaneously tuck your tailbone under, reach your mid back towards the back wall, contract your abs and forcefully exhale. This will round your back out like a “rocker.”
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Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued) 4. Compression Drop Spinal Rock to Crow Jump
Compression
SR
Perform the Compression Drop as described on page 50. Instead of stopping at a seated position, tuck the feet in as close to the butt as possible, and continue the momentum forward to rock onto your feet.
Crow Jump
From the low squat, continue forward momentum and perform a gentle leap onto the hands. The hands land first and then the thighs come to settle on the triceps of the bent arms. This may take some practice to develop the timing and the balance. If the toes touch down, do not worry, just rock back up into Crow.
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Transition
As you start to rock up onto the feet, project the chest forward and inhale in order to come to a balanced low squat position.
Transition
Bounce off your triceps and thrust your feet backwards to come into a 4-point stance. Rock back and find midfoot balance in a low squat. Begin to tip backwards and simultaneously tuck your tailbone under, reach your mid back towards the back wall, contract your abs and forcefully exhale. This will round your back out like a “rocker.”
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Exercise Descriptions: Hybrid Routine Exercises (continued) Jump Squat to Wheel / Table
FAT LOSS
1. Trinity Jump Squat to Table Transitions
Trinity Jump
Transition
Perform the Trinity Jump as described earlier. But when you land, continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. We’ll start towards the right in this example.
From your low squat, reach the right hand back and put it on the floor behind you, fingers pointing away from you. Your weight should be equal on all three points (two feet & one hand).
Table Transition
Transition
Perform the Table Transition as described earlier. As before, make sure you keep the shoulders pulled down away from your ears and that you contract the glutes forcefully to drive the hips to the sky.
Finish the Table Transition in a three-point stance with your left hand planted. Use the momentum generated using your right arm to bring yourself back into a low squat, ready for the next jump. Perform your next Table Transition to the left, alternating between sides each time.
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Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued) 2. Trinity Jump Squat to Reaching Arch
Trinity Jump
Transition
Perform the Trinity Jump as described earlier. But when you land, continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. We’ll start towards the right in this example.
From your low squat, reach the right hand back and put it on the floor behind you, fingers pointing away from you. Your weight should be equal on all three points (two feet & one hand).
Reaching Arch
Transition
Perform the reaching arch as described earlier. A strong contraction of the glutes is a key to success in this exercise. Exhale completely as you reach.
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Come back out of the reaching arch to the same side, as described earlier. This will bring you back into a low squat, ready for the next jump. Perform your next Reaching Arch to the left, alternating between sides each time.
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Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued)
FAT LOSS
3. Prisoner Jump Squat to Reach and Touch Wheel
Prisoner Jump
Transition
Perform the Prisoner Jump as described earlier. But when you land, continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. We’ll start towards the right in this example.
From your low squat, reach the right hand back and put it on the floor behind you, fingers pointing away from you. Your weight should be equal on all three points (two feet & one hand).
Reach and Touch
Transition
Perform the Reach and Touch as described earlier. A strong contraction of the glutes is a key to success in this exercise. The rotation of the planted hand towards the inside to point back down at the head will also be key. Exhale completely as you reach.
Come back out of the Reach and Touch to the same side, as described earlier. This will bring you back into a low squat, ready for the next jump. Perform your next Reaching Arch to the left, alternating between sides each time.
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Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued) 4. Prisoner Jump Squat to Rotating Wheel Transition Prisoner
Squat
Transition
Perform the Prisoner Jump as described earlier. But when you land, continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. We’ll start towards the right in this example.
From your low squat, reach the right hand back and put it on the floor behind you, fingers pointing away from you. Your weight should be equal on all three points (two feet & one hand).
Rotating Wheel
Transition
Perform the Rotating Wheel Transition as described earlier. A strong contraction of the glutes is a key to success in this exercise. The rotation of the planted hand towards the inside to point back down at the head will also be key. Exhale completely as you reach across to plant the left hand.
Transfer your weight to the left hand and rotate out of the Wheel to the left. See earlier description for more detail. This will bring you back into a low squat, ready for the next jump. Perform your next Reaching Arch to the left, alternating between sides each time.
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NOTES
FAT LOSS 75
Hypertrophy The Circular Strength Training® System employs a very clear hierarchy of priorities. At the top of the list is health. From health we descend the ladder through mobility, function and attributes until finally we arrive at physique. Since hypertrophy (muscle gain) for its own sake is clearly a physique related goal, one may wonder what it is doing in a resource devoted to the application of the CST System’s 4 x 7 protocol. However, there is absolutely no contradiction. Although physique falls last on our hierarchy, it is still an integral part of the equation. Hypertrophy is indeed a valid pursuit, but our approach to muscle gain will be skewed to reflect all the preceding elements. This approach is often referred to as Functional Hypertrophy even though it actually embraces the entire hierarchy. When approaching any training goal, it is important to carefully choose the parameters which most appropriately target that goal. In our case, we will be using a principle called Time Under Tension (TUT). TUT is the time the muscle spends working under mechanical load. It is generally accepted that for hypertrophy, we need to aim for somewhere between 30 to 70 seconds.
Supersets allow us to do more work in less time… We will also be using what are known as compound exercises. These are movements that recruit the most amount of muscle per repetition due to the fact that they target as much of the body as possible through very functional movement. In many cases, these exercises will be arranged in something called supersets. This just means that we will not be performing the same exercise for several sets consecutively, but we will be alternating between two or more exercises for the duration of a superset. These exercises will often be organized to place “antagonistic” movements opposite each other. Antagonistic movements are considered those that involve muscles that work in opposite
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Hypertrophy
CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution
patterns. An example of this is push / pull. Therefore, we may do a quadriceps dominant movement paired with a hip dominant movement in one superset, alternating back and forth between the two. Supersets also allow us to do more work in less time, improving efficiency. This is because you can adequately rest the muscles involved in one movement pattern even while engaging another. So instead of resting for three minutes, we can rest for one minute, do a set of antagonistic movement and then rest another minute before returning to the original exercise. Tempo will be an important variable in our hypertrophy program. As it relates to the execution of an exercise, tempo refers to the time you take to do various portions of the exercise. In order to understand this principle, it is essential to understand the anatomy of a repetition: • Eccentric Portion: An eccentric contraction is the yielding or lowering portion of a repetition. So, for example, in a Trinity Squat (or bodyweight squat), the eccentric portion would be going from a standing towards a squatting position. • Concentric Portion: A concentric contraction is the overcoming or rising portion of a repetition. In our same example, the action of rising from a squatted to a standing position would be the concentric portion. • Isometric Portion(s): An isometric contraction is any sustained period in which you hold the same position. Therefore, if we pause at the bottom of our squat, we are performing an isometric hold or an isometric contraction in that position. All of the protocols described in this program will use specific tempo instructions. However, it has been shown that most people grossly misjudge their tempo. To help with this, you can download this metronome (right click and save to disk) and either burn it onto a CD or play it directly from your computer. Use it to ensure that you are applying all the tempo instructions to the letter.
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Intensity->
Moderate
High
No
Low
Cycle 1
Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast
Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics
Intu-Flow®
Custom Prasara Flow
Intu-Flow®
Custom Prasara Flow
Intu-Flow®
Custom Prasara Flow
Intu-Flow®
Custom Prasara Flow
Intu-Flow®
Custom Prasara Flow
Intu-Flow®
Custom Prasara Flow
Intu-Flow®
Custom Prasara Flow
Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7
Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga, we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For your bonus video clips of the circuits for the Hypertrophy program, use the following links:
Hypertrophy A • Hypertrophy B
Circuit A — Moderate Intensity Hypertrophy In our Moderate Intensity Hypertrophy sessions we will be borrowing and adapting a couple of principles that we were first introduced to by Canadian strength coach Christian Thibaudeau in his book, Theory and Application of Modern Strength and Power Methods.
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Hypertrophy
CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution The first of these methods is the SuperSlow Eccentric. In Superslow Eccentrics, we will be taking a full 15 seconds during the yielding phase and then we will explode through the concentric or overcoming phase of the repetition. For each exercise, we will be performing 3 repetitions per set in this manner, thus placing us at around 45 seconds of Time Under Tension (TUT), well within our hypertrophy range. The next method we will be using is the Eccentric/Isometric Contrast. Our focus will be on the eccentric phase, where we will be lowering slowly and stopping in three positions along the way for an isometric hold of 5 seconds in each position. The concentric / overcoming portion should be done to a count of about one second. We will do between 3 and 5 repetitions, putting us within our 30-70 second hypertrophy range of TUT. Exercise
Level 1
Level 2
Level 3
SuperSlow Eccentric — Number 1 Quad Squat
Lower the weight slowly to a count of 15 seconds Rest 60 Seconds SuperSlow Eccentric — Number 2
Trinity Squat
Lower the weight slowly to a count of 15 seconds Rest 60 Seconds and return to Max Duration Isometrics 1
Exercise
Level 1
Level 2
Level 3
Eccentric / Isometric Contrast — Number 1 Inverted Hand Press Three 5 second holds
Hands on Box
Rocca
Feet on Box
Rest 60 Seconds Eccentric / Isometric Contrast— Number 2 1-legged SLDL Arms to Side Three 5 second holds
Arms Overhead
Standing Bow
Rest 60 Seconds and return to Eccentric / Isometric Contrast 1
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Session B — High Intensity Hypertrophy Although you were likely “feeling the burn” during your Moderate Intensity Hypertrophy session, in this session you will be taking that to the next level. Our main training method in this session will be a modification on the idea of a Drop Set in conventional weight training. With this approach, you perform as many repetitions as possible at a given weight and then you reduce the load and continue on with as many repetitions as possible at that lower weight, then drop the weight again, etc. Since we are using our body weight as resistance for our Drop Set method, instead of reducing the weight to adjust the load we will be moving to a new exercise which adds the use of different muscles to allow us to continue working. So we will do as many reps with perfect form as we can on the first exercise then, without rest, move on to the second and then the third. Each Drop Set will include 3 exercises without any rest between them. Our Drop Sets will be arranged in a Superset formula, alternating between one group of movements and another. Since the Drop Set will fully fatigue the muscles in question, using Supersets will give us more time for recovery between sets without adding excessive downtime to the session. The other method we will be using in this section of the program is Max Duration Isometrics, also borrowed and adapted from Christian Thibaudeau. This method involves isometric (static) holds of anywhere from 30 to 60 seconds. Each exercise will be made up of holds in three separate positions, holding each for the prescribed amount of time. Again, we will be performing two exercises in Superset fashion in order to allow appropriate rest without lengthening the duration of the training session.
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Perform the following sequence of Drop Sets twice through (two sets). There is no rest between exercises in the Drop Set. Exercise Push-up Ellipse
Level 1 Level 2 Drop Set Number 1 Knees Toes Knees Four Point
Screwing Press
Knees
Four Point
Level 3 Feet Elevated Four Point Extended Four Point Extended
Rest 60 Seconds Drop Set Number 2 Leg Behind Leg in Front Pistol 1-legged Squat* n/a n/a Assisted 1-L Squat* n/a n/a n/a n/a Trinity Squat Rest 60 Seconds and return to Drop Set 1 or move on to Max Duration Isometrics *1-legged Exercises — do maximum repetitions on one leg before completing the exercise on the opposite leg. Perform the following sequence of Max Duration Isometrics for two Rounds (twice through the entire sequence). You are spending 30 seconds in each of the three positions for each exercise. Exercise
Level 1 Level 2 Level 3 Max Duration Isometrics — Number 1 Toe support Bent Extended Crow Right Toe support Bent Extended Crow Left Toe support Crow Knees to armpits Crow Full Rest 60 Seconds Max Duration Isometrics — Number 2 Knees Toes n/a Superman Stretch Knees Toes n/a Superman Bent Knees Toes n/a Superman Plank Rest 60 Seconds and return to Max Duration Isometrics 1
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Exercise Descriptions: Super Slow Eccentrics Quad Squat Start
Middle
Begin in a kneeling position and bring your butt as close to your heels as possible. Keeping your butt there, lean forward until your back is parallel to the floor with your hands on the ground. Your knees and elbows should be slightly splayed out (at about 45°). Stretch the spine long from crown to coccyx.
Press equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor.
End
Star
Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Keep your back parallel to the floor and your spine stretched long. Take a full 15 seconds to descend.
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Exercise Descriptions: Super Slow Eccentrics (continued) Trinity Squat Middle
Start
Stand tall, stretching the top of the head towards the sky. Find your mid-foot balance. Create a small arch in your low back by tilting your pelvis as if you were trying to roll your butt slightly towards the back of your head.
Sta
Drive your butt back and begin to lower yourself. Your balance may transfer slightly towards the heels. Reach your hands forward to counter balance. Maintain a long spine and a slight arch in the low back. Stop your descent when you begin to lose that arch. Take a full 15 seconds for this portion of the exercise.
End
Think of driving your hips forward and up by driving off heels to mid-foot. Keep your spine stretched long throughout the rising movement. Tightly clench your butt muscles as you reach the top of the movement. Finish with your entire body stalk straight like a soldier.
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Exercise Descriptions: Eccentric / Isometric Contrast Inverted Hand Press 1. Hands on box
Start
Middle
Begin with hands on low box. Ensure a straight line from feet to hips and from hips to hands. Stretch the spine long and slightly draw the belly towards the spine.
Slowly lower the crown of the head to an imaginary line between your two hands on the box, maintaining straight legs and a long spine. Ensure that shoulders are actively pulled away from ears. Lower under control. Stop in three separate positions for a hold of 5 seconds each.
End
Pause one second with your crown between your hands and forcefully exhale and press away from the box. Allow your lungs to passively fill as you return to the starting position.
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Exercise Descriptions: Eccentric / Isometric Contrast (continued) Inverted Hand Press (continued) 2. Rocca Press
Start
Set up similarly to the previous level, but with your hands on the floor. A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky.
Middle
Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position.
End
Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position.
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Exercise Descriptions: Eccentric / Isometric Contrast (continued) Inverted Hand Press (continued) 3. Feet on box
Start
Set up in a piked position as in previous levels, but with your feet elevated. You should be aligned with your hips much more directly over your hands here, thus creating more load for the exercise.
Middle
Perform in the same manner as the previous level.
End
Perform in the same manner as the previous level. Having your mass placed more vertically over your hands will require much more force production.
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Exercise Descriptions: Eccentric / Isometric Contrast (continued) 1-Legged Straight Legged Deadlift 1 & 2. Arms to Side & Arms Overhead
Start
Middle
Get balanced on the mid-foot of your planted “Action” leg. The other leg is slightly behind and you are looking for a straight line from the head all the way down to the heel of that free leg. this will have you leaning slightly forward, bent at the hip of the Action leg. Keep a soft bend in the knee of the Action leg. Your arms should be out to the side for balance or projected straight overhead so that you are aligned from hands to free foot.
Maintaining the straight line from head to heel, begin to slowly flex at the hip of the Action leg. Keep the hips square to the floor as you descend and maintain balance between mid-foot and heel. Your head will go down and your free foot up. The end position of this movement is just before you reach the end of your current mobility, you break your head to heel alignment or you let your hip turn out and up.
End To return to the starting position, actively contract the gluteal muscles of your planted leg. Ensure to maintain all the technical points already mentioned. The movement should be smooth and controlled
Arms Overhead Start
Middle
End
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Exercise Descriptions: Eccentric / Isometric Contrast (continued) 1-Legged Straight Legged Deadlift (continued) 3. Standing Bow
Start
Middle
Get balanced on the mid-foot of your planted “Support” leg. Bend your “Free” leg back at the knee so you can grab the foot with the same side hand. Put your opposite hand out in front of you for balance. Begin tilting the head forward and down and the knee backwards and up.
Using the top of your foot, exhale and press into your hand. This will create an extension at the hips and back. Make sure you keep your hips square to the floor. Ensure to leave yourself room to accomplish your three isometric holds, each time moving the head further down and pressing more vigorously into the hand
End
Keeping the hips square and staying balanced on the Support leg, flex your glutes on the side of the support leg to drive yourself back up into a vertical position. Maintain your grip on your Free leg and prepare for the next repetition.
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Exercise Descriptions: Drop Sets Push-up
Start
Get yourself set with your arms extended and palms on the floor, just outside shoulder width. Stretch the spine long and slightly contract the glutes and abs in order to get a straight line from the top of the head all the way down to the feet (or knees). Pull your shoulders down away from your ears.
End
Middle
Slowly lower your chest to about one inch shy of the ground. Elbows should point back at about °45 from the body. Keep the shoulders pulled down away form the ears throughout the movement. Draw your belly button slightly in towards your spine and keep the glutes contracted in order to keep your core tight, maintaining a straight line from head to feet (knees). Forcefully exhale and press through you hands to drive back to starting position. Maintain your body alignment and your shoulder pack throughout.
Adjusting Level of Difficulty: To adjust difficulty level for this exercise, you can change the lower body “fixed point.” The easiest level is to start from the knees on the floor. From there you can progress to the classic push-up position from the toes and even to a position with the feet elevated which is more difficult again.
Push Up Easiest
Push Up Hardest
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Exercise Descriptions: Drop Sets (continued) Ellipse
Start
Middle
Select starting position (see below for options). With butt to heels, stretch the spine long. Angle your elbows back at about 45° to the body and your knees forward at about 45°. Raise the back towards the sky and then forwards over your hands. This is generally accompanied by an inhalation.
Continue sliding forwards until your chest goes past your hands. You can adjust difficulty by how far past your hands you continue to travel. Then swoop your chest down towards the mat and exhale.
End Hover backwards along the mat, just grazing the surface, until you come back to the starting position.
Adjusting Level of Difficulty: Adjust the basic starting position in order to add difficulty to this movement. You can start from the knees, the toes or from an extended position on the toes as pictured below.
Hard
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Harder
Hardest
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Exercise Descriptions: Drop Sets (continued) Screwing Press Start
Stretch the spine long and pull the shoulders down away from the ears. Either from the knees or from the toes (refer to Ellipse variations) stretch the right let back and bring your right shoulder to your right hand by tucking your elbow in to your ribs
End
Middle
Roll sideways until your shoulder muscle is pressed against the mat, but no further.
Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position. Make sure your shoulders stay pulled down away from your ears throughout the movement.
Adjusting Level of Difficulty: The Hardest version of this exercise starts from the classic Push-up position (legs stretched out behind). This eliminates the need to stretch the leg out behind you as you roll towards your shoulder.
Screw Press Level 2
Screw Press Level 3
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Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations* 1. Foot in Front / Quarter Swoop
Foot in Front / Quarter Squat
Transition
Perform a one-legged squat with the foot in front as per previous instructions. We’ll use the right leg free for the purposes of this example.
When you get to the bottom of your squat, tip forward onto your hands so that you are supported by both hands and your left foot. At the same time, allow your right leg to move to the left and extend it all the way out to the side. Slip your right foot through the space between your left arm and leg.
Quarter Swoop
Transition
This time, as you extend your foot laterally as described above, notice the buoyancy created by settling into the end of the movement. Use this stored elastic energy to swoop your right leg straight to the back, hopping over it with your left foot.
Draw your foot back in underneath you as you push off your hands to bring your weight back over the heel of the left foot. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position.
*Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg.
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Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations (continued)* 2. Foot in Front / Three quarter Swoop
Foot in Front Squat
Perform the one-legged squat with free foot in front as described earlier. We will use the right leg free for this example.
Transition
When you get to the bottom position of the squat, tip towards your right hand while you simultaneously begin swooping the right leg towards the left and stretching it out to full extension. When the leg passes the line of the left arm, place the left hand down onto the mat.
3⁄4 Swoop
Transition
Continue swooping the leg through to the back, hop over the swooping foot with your left leg. Maintain a locked out position at the knee of the swooping leg until it moves through the back and begins to swing forward again. At that point, allow it to bend as it comes around.
As the leg approaches the front, shift your weight backwards so that you tip back onto your left foot with your right leg bent in front of you, ready to complete the squat. Exhale forcefully and press off the ground to come back to start position. You can use the heel of the bent free leg to assist.
*Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg. 93
Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations (continued)* 3. Pistol / Full Swoop
Pistol
Perform your pistol normally, according to previous instructions. We’ll use right leg forward for the example.
Full Swoop
Continue swooping the leg through to the back, hop over the swooping foot with your left leg. Maintain a locked out position at the knee of the swooping leg.
Transition
When you get to the bottom position of the pistol, tip towards your right hand while you simultaneously begin swooping the right leg towards the left. When the leg passes the line of the left arm, place the left hand down onto the mat.
Transition
As the leg approaches the front, shift your weight backwards so that you tip back onto your left foot with your right leg stretched out in front of you, ready to complete the pistol. Exhale forcefully and press off the ground to come back to start position.
*Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg.
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Exercise Descriptions: Drop Sets (continued) Assisted One-legged Squat* Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the planted leg. The free leg is cocked to the back. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the free hand to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg shin stays parallel to the ground. Use only enough assistance from the supported arm to complete the rep in good form.
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. You can help yourself as needed with your supported hand. Keep your free shin parallel to the floor at all times.
*Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg.
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Exercise Descriptions: Drop Sets (continued) Trinity Squat Start
Middle
Stand tall, stretching the top of the head towards the sky. Find your mid-foot balance. Create a small arch in your low back by tilting your pelvis as if you were trying to roll your butt slightly towards the back of your head.
Drive your butt back and begin to lower yourself. Your balance may transfer slightly towards the heels. Reach your hands forward to counter balance. Maintain a long spine and a slight arch in the low back. Stop your descent when you begin to lose that arch. Take a full 15 seconds for this portion of the exercise.
End
Think of driving your hips forward and up by driving off heels to mid-foot. Keep your spine stretched long throughout the rising movement. Tightly clench your butt muscles as you reach the top of the movement. Finish with your entire body stalk straight like a soldier.
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Exercise Descriptions: Max Duration Isometrics Crow 1. One-sided Crow (left and right)
Start
From all fours, palms flat on the mat and elbows flared slightly outwards, find a comfortable position with the inside of the thighs resting on the triceps of your bent arms. Tilt forward to place as much pressure on your triceps as you wish (see below for difficulty levels).
Middle
Lift one of the legs off of its triceps support. Exhale and extend the leg backwards as far as possible (see below for difficulty levels). Concentrate on short exhalations throughout the isometric hold, allowing air to be brought in automatically by the body.
End
Under control, bring the leg back to its triceps support. Shift your weight back to your feet until you come back to your four point squatting position and inhale.
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Exercise Descriptions: Max Duration Isometrics (continued) 2. Full Crow
Start
From all fours, palms flat on the mat and elbows flared slightly outwards, find a comfortable position with the inside of the thighs resting on the triceps of your bent arms. Tilt forward to place as much pressure on your triceps as you wish (see below for difficulty levels).
Middle
As you balance in Crow (with or without the toes leaving the mat) continue to focus on your exhalations. This will tighten your core and help you maintain the position.
End
Shift your weight back to your feet until you come back to your four point squatting position and inhale.
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Exercise Descriptions: Max Duration Isometrics (continued) Variations on Level of Difficulty Toe Support
Bent
You always have the choice of leaving the toes touching the mat for extra support. The further you tilt forwards and place the weight on the hands, the more difficult the exercise becomes
In the one-legged versions, you can keep the free leg bent and close to the body to make the exercise easier…
Extended
Elbows or Armpits
...or you can extend it backwards to add difficulty.
In the full Crow, the higher you place the knees on the triceps the more difficulty you add to the exercise. The most difficult is with the elbows nudged into the armpits.
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Exercise Descriptions: Max Duration Isometrics (continued) Superman 1. Stretched arms
Start
Middle
With hands and feet (or knees) in contact with the floor, walk your hands forward until your arms are stretched overhead and your elbows locked (like Superman flying). Ensure to pull your shoulders down away from your ears. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head.
Concentrate on small exhalations and let the inhalations happen on their own. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt.” While holding this position. Do not let your hips sag towards the floor.
End
At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat. Walk hands backwards to return to the starting position, ready for the next variation.
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Exercise Descriptions: Max Duration Isometrics (continued) 2. Bent arms
Start
Middle
With hands and feet (or knees) in contact with the floor, walk your hands forward until your arms are overhead and your elbows bent to about 90° with your hands above your head. Ensure to pull your shoulders down away from your ears. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head.
Concentrate on small exhalations and let the inhalations happen on their own. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt.” While holding this position. Do not let your hips sag towards the floor.
End
At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat. Walk hands backwards to return to the starting position, ready for the next variation.
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Exercise Descriptions: Max Duration Isometrics (continued) 3. Plank
Start
Middle
With hands and feet (or knees) in contact with the floor, assume a comfortable position with the forearms parallel to each other on the floor.. Ensure to pull your shoulders down away from your ears. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head.
Concentrate on small exhalations and let the inhalations happen on their own. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt.” While holding this position. Do not let your hips sag towards the floor.
End
At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat. Walk hands backwards to return to the starting position, ready for the next variation.
Variations on Level of Difficulty Knees
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NOTES
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Strength The attribute of strength is one of primal importance. Throughout human evolution, strength was an unavoidable prerequisite to survival. But it was also a looped process whereby it was necessary to be strong, but doing the work of survival made us strong in and of itself. In today’s society that is no longer true for millions who work and live in more sedentary patterns. This means that we need to resort to more artificial strength building tools and methods to ensure that we maintain that instinctual base of strength which keeps us both feeling great and ready for the unexpected rigors of life and sport. There are many ways to get strong. As always, the question is “strong for what?” And the root of that question is in the reflection of how much of your strength you can transfer to your daily activities, whether they be in the arena of sport or on the playroom floor with your kids. This is the essence of functional strength. How well do your strength building methods and tools transfer to your activities. Since manipulation of your own body weight is one of the most important determinants of how strong you are, often referred to as Relative Strength, this program is an excellent place to begin your exploration into strength building. After all, if you can’t manipulate the weight of your own body, why would you want to start adding external loads?
… strength was an unavoidable prerequiste to survival Now, what is strength? There are two principle factors which determine strength. First is the cross-sectional area of the muscle (how big the muscle is). Second is the neuromuscular recruitment of the muscle (how good the connection is between the brain and the muscle). This 28-day program will focus more on how well the signal is getting from the brain to the muscle. By coupling this program with the 28-day Hypertrophy program in this ebook, you can create a powerhouse duo for serious strength gains. There are two main ways to improve muscle recruitment in order to build strength. One is to manipulate really heavy stuff, generally for low reps. And the other is to manipulate stuff, of various weights, really quickly. Since we are limited to the use of our body weight as our resistance tool, we will be focusing mostly on the later, although we will use some single limbed exercises to delve into the former as well.
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Strength
STRENGTH
We should also make a quick note about rest periods. Generally, when our goal is to build strength we are best to leave approximately 3 minutes of rest between bouts of the same exercise. This is long enough for the nervous system to recover without losing the benefits of potentiation (this is when the activation of the muscle actually leads to increasing strength for subsequent sets). In some instances we will pair exercises together so that actual rest periods will be shorter, but time between bouts of the same exercise will remain in the 3 minute range. Intensity->
Moderate
High
No
Low
Cycle 1
Dynamic Effort Balistic
Near Max Eccentric Altitude Landing
Intu-Flow®
Custom Prasara Flow
Cycle 2
Dynamic Effort Balistic
Near Max Eccentric Altitude Landing
Intu-Flow®
Custom Prasara Flow
Cycle 3
Dynamic Effort Balistic
Near Max Eccentric Altitude Landing
Intu-Flow®
Custom Prasara Flow
Cycle 4
Dynamic Effort Balistic
Near Max Eccentric Altitude Landing
Intu-Flow®
Custom Prasara Flow
Cycle 5
Dynamic Effort Balistic
Intu-Flow®
Custom Prasara Flow
Cycle 6
Dynamic Effort Balistic
Intu-Flow®
Custom Prasara Flow
Cycle 7
Dynamic Effort Balistic
Intu-Flow®
Custom Prasara Flow
Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing
Click Here to download your basic Intu-Flow® session. For more thorough coverage of the IntuFlow® Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga, we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For your bonus video clips of the circuits for the Strength program, use the following links.
Circuit A • Circuit B
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Strength
Session A — Moderate Intensity Strength
On our Moderate Intensity Strength days we will focus on two methods which have the lowest associated effect on muscle breakdown and the highest associated effect on neuromuscular stimulation (building the brain-muscle connection). Since we will be training strength again the next day, we do not want to break the muscle down. We will start with the Dynamic Effort Method which will have you working against a resistance that you can move for 5-6 repetitions. The goal is to lower the resistance (eccentric part of the movement) under control and then overcome the resistance (concentric portion) as quickly as possible. Then we will move on to the Ballistic Method. This approach differs from the above in that the explosive concentric portion will actually cause you to lift off the ground, thus the ballistic component. We are shooting for between 5 and 10 repetitions depending on resistance. We’ll stop when we can no longer create that explosive movement and the repetitions start to slow down. Perform the following SuperSet for a total of 5 sets. Choose a complexity level that allows you to do 5-6 good repetitions, lowering under control and overcoming the resistance with as much speed as possible. Even if you actually move slowly, the intent to move with speed is what is important. Exercise
Level 1
Level 2
Level 3
Level 4
Dynamic Effort Method — Exercise A Inverted Hand Press
Hands on box
Rocca
Feet on box
Hand-stand Push-up
Rest 60 Seconds Dynamic Effort Method — Exercise B 1-legged Squat
Free leg back (with support)
Free leg back
Free leg front
Rest 60 Seconds and return to Dynamic Effort — Exercise A
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Strength
STRENGTH
After completing all of your Dynamic Effort sets, perform the following SuperSet for a total of 5 sets. Shoot for a level which allows you to do 5 to 10 repetitions without slowing down. Exercise
Level 1
Level 2
Level 3
Ballistic Method — Exercise A Quad Hops
Basic
Clapping
Rotating
Rest 60 Seconds Ballistic Method — Exercise B Trinity Squat Jumps
Basic
Prisoner
Tuck
Rest 60 Seconds and return to Ballistic Method — Exercise A
Session B — High Intensity Strength On our High Intensity Strength day, we will still focus on maximal neuromuscular recruitment, but we will also permit ourselves to indulge in methods which may illicit a somewhat greater degree of breakdown to the muscle, since we have our No and Low Intensity days to restore ourselves. The two methods involve somewhat more intense eccentric phases (refer to the descriptions in the Hypertrophy program for a full description of the phases of a movement), and it has been shown that it is the eccentric phase that has the most potential for muscle damage. The first method we will use is the Near Maximal Eccentric, where we will be using a level of resistance that is at or even beyond our ability to overcome, but within our ability to resist or lower under control. We’ll be doing 3-5 repetitions, depending on the chosen difficulty level and on fatigue. Stop when you reach an RPE of 9. Lower your weight under control to a count of 3-5 seconds per lowering phase. We will follow up with Frontal Ground Engagement Altitude Landings. This will harness the potential of the principle of KEAT. Canadian strength coach Christian Thibaudeau explains: “KEAT (kinetic energy accumulation training) refers to creating a supramaximal muscle tension by using a build-up of kinetic energy.” Basically it comes down to absorbing force. What most people think of as “plyometrics” can be included in this
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category of training method. For our purposes, we will be using what is called an Altitude Landing, which basically means we will be dropping into our end position and “sticking” the landing as quickly as possible for a short isometric hold before returning to the starting position. Perform the following for 6 SuperSets of 3-5 repetitions. Choose a level of difficulty that only allows you to achieve that number of repetitions within a rate of perceived effort of 9. Increase repetitions or move up in difficulty as RPE drops while maintaining a high Rate of Perceived Technique. Exercise One-Arm Screw Press
Level 1 Level 2 Near Maximal Eccentric — Exercise A From Knees
From Quad Squat
Level 3 From Plank
Rest 60 Seconds Near Maximal Eccentric — Exercise B Pistol (see loading To Box To Parallel To Floor options) Rest 60 Seconds and return to Near Maximal Eccentric — Exercise A Use the following progression, choosing a level of difficulty which allows you to perform: 3 sets of 5 repetitions, cycles 1 & 2; 5 sets of 6 repetitions, cycles 3 & 4; 4 sets of 7 repetitions, cycles 5 &6; 2 sets of 8 repetitions, cycle 7. Exercise
Level 1
Level 2
Level 3
Altitude Landing FGE Altitude Landing
From low squat
From quarter squat
Rest 90 Seconds
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Strength
STRENGTH
Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations 1. Hands on box
Start
Middle
Begin with hands on low box. Ensure a straight line from feet to hips and from hips to hands. Stretch the spine long and slightly draw the belly towards the spine.
Slowly lower the crown of the head to an imaginary line between your two hands on the box, maintaining straight legs and a long spine. Ensure that shoulders are actively pulled away from ears. Lower for a count of four.
End
Pause one second with your crown between your hands and forcefully exhale and press away from the box. Allow your lungs to passively fill as you return to the starting position.
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Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 2. Rocca Press
Start
Middle
Set up similarly to the previous level, but with your hands on the floor. A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky.
Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position.
End
Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position. Exhale and drive up as forcefully as possible in an attempt to create as much speed as you can.
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Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 3. Feet on box
Start
Middle
Set up in a piked position as in previous levels, but with your feet elevated. You should be aligned with your hips much more directly over your hands here, thus creating more load for the exercise.
Perform in the same manner as the previous level.
End
Perform in the same manner as the previous level. Having your mass placed more vertically over your hands will require much more force production. Exhale and drive up forcefully, creating as much speed as possible.
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Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 4. Supported Handstand Pushup
Start
Middle
With hands about one foot from a solid wall, spring up into a handstand with your back to the wall and supported with your heels against the wall. Exhale and stretch the spine long. Contract glutes and thighs and stretch toes to the sky.
Inhale as you slowly lower yourself until your hairline brushes the mat.
End
Forcefully exhale and press yourself to the starting position. Keep elbows tucked in to about 45° from the ears and keep shoulders pulled away from the ears.
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Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations 1. Free leg in back (supported)
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the planted leg. The free leg is cocked to the back. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the free hand to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg shin stays parallel to the ground. Use only enough assistance from the supported arm to complete the rep in good form.
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. You can help yourself as needed with your supported hand. Keep your free shin parallel to the floor at all times.
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Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 2. Free leg in back (unsupported)
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is cocked to the back.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg shin stays parallel to the ground
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Keep your free shin parallel to the floor at all times.
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Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 3. Free leg in front (bent — optional use of heel assist)
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is out in front and comfortably bent with the heel slightly raised from the mat.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel like to the direction of the toes. The free leg heel should continue to hover just above the ground.
End
Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. You can press your free front heel into the ground to assist the movement as needed.
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Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 4. Pistol Squat
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is out in front and locked straight.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel like to the direction of the toes.
End
When you get to the bottom of your functional range of motion (when your low back begins to round), forcefully exhale and drive your hips forward and up as you push through the ground with your heel / mid-foot. Maintain good knee and back alignment as in the lowering portion of the movement. Come to a fully locked out position, glutes clenched, to finish.
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Exercise Descriptions: Ballistic Method Quad Hop Variations 1. Quad Hop
Start
Middle
From the start position above, rise up to the middle position of the Quad Squat. Will will start from here in order to take advantage of the elastic energy accumulated as we sink into the middle position of the Quad Hop.
Keeping the spine stretched long and parallel to the ground, drop your butt to your heels and your nose towards the floor. As you near the bottom, seek out a feeling of elasticity as you absorb your momentum with your muscle and connective tissue. There should be no pause at the bottom of the movement.
End
Take the elasticity built up in through the bottom position, exhale and forcefully explode upwards equally with all four limbs. Both hands and feet should leave the ground, but keep the spine long and parallel to the ground. You will be able to increase the height of your jump, but allow this to happen naturally, as forcing it will cause a deterioration of form.
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Exercise Descriptions: Ballistic Method Quad Hop Variations (continued) 2. Quad Hop with clap
Start
Middle
Prepare in the same way as for the standard Quad Hop variation.
Again, this portion is identical to the middle of the standard Quad Hop.
End
As you explode out of bottom position, capturing the elastic energy as in the standard Quad Hop, bring your hands and feet together for a “clap” as you reach the apex of the hop. Quickly return hands and feet to their neutral position in order to once again absorb and redirect the energy into the next repetition.
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Exercise Descriptions: Ballistic Method Quad Hop Variations (continued) 3. Rotating Quad Hop
Start
Middle
End
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Exercise Descriptions: Ballistic Method Jump Squat Variations 1. Trinity Jump Squat (basic)
Start
Middle
Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Reach forward with your arms to counter balance the movement.
From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first, and snap your hips up and forward. At the same time your hands will drive down and back. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump.
End
As you begin to come down from the apex, start sending the hips back again and prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.
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Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 2. Prisoner Jump Squat
Start
Middle
Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Place both hands behind your head and draw the elbows backwards. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back.
From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first, and snap your hips up and forward. You should finish with your hips extended forward as you float at the apex of your jump. Your hands remain behind your head throughout.
End
As you begin to come down from the apex, start sending the hips back again and prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.
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Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 3. Tuck Jump
Start
Middle
Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Allow the arms to swing down to your sides, ready to help you explode upwards.
Forcefully exhale as you drive first off your heels then through your mid-foot and forefoot while simultaneously projecting up and forward with the hips. Your arms should help you by driving upwards. As you begin to lift off the ground, bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump.
End
As you begin to drop, unfold your body. Prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.
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Exercise Descriptions: Near Maximal Eccentrics Screwing Press
Start
Stretch the spine long and pull the shoulders down away from the ears. Lift your left hand off the mat and put it by your side. Either from the knees or from the toes, stretch the right leg back and bring your right shoulder to your right hand by tucking your elbow in to your ribs.
Middle
Roll sideways until your shoulder muscle is pressed against the mat, but no further.
End
Place your left hand back to the mat. Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position. Make sure your shoulders stay pulled down away from your ears throughout the movement. Do all repetitions to one side, then proceed to the other side.
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Exercise Descriptions: Near Maximal Eccentrics Screwing Press (continued) Adjusting Level of Difficulty: Adjust the basic starting position in order to add difficulty to this movement. You can start from the knees, the toes or from an extended position on the toes as pictured below. The Hardest version of this exercise starts from the classic Push-up position (legs stretched out behind). This eliminates the need to stretch the leg out behind you as you roll towards your shoulder.
Hard
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Exercise Descriptions: Near Maximal Eccentrics Pistol Squat
Start
Middle
Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is out in front and locked straight.
Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes.
End
When you reach the pre-determined end point. Replace your free leg on the ground and return to the start position for the next eccentric repetition.
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Exercise Descriptions: Near Maximal Eccentrics Pistol Squat (continued) End points: Adjust difficult level using the end point of the movement.
Box
Butt to heels
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Exercise Descriptions: Near Maximal Eccentrics
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Pistol Squat (continued) Loading options: As our only concession to the use of equipment in this program, another way to adjust difficulty is to add weight to the movement using some of the following examples.
Clubbell
Kettlebell
Dumbell
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Exercise Descriptions: Altitude Landing Frontal Ground Engagement 1. Frontal Ground Engagement (FGE) - From low squat
Start
Middle
Start from your lowest squat position with good form. Your spine should be stretched long, your weight on your heels, your arms reached forward and your low back neutral.
Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot, like a falling cat, into a position to engage the ground on all fours. The pivot point will run from one side of your torso to the other at about the level of your lower ribcage.
End
Absorb the descent on all fours. Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. Your knees and elbows should be slightly splayed out (at about 45°). Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears. Return to the starting point for the next repetition.
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Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued) 2. Frontal Ground Engagement (FGE) - From quarter squat
Start
Middle
Start from a quarter squat position as shown. Your spine should be stretched long, your weight on your heels, your arms reached forward and your low back neutral.
Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot, like a falling cat, into a position to engage the ground on all fours. The pivot point will run from one side of your torso to the other at about the level of your lower ribcage.
End
Absorb the descent on all fours. Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. Your knees and elbows should be slightly splayed out (at about 45°). Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears. Return to the starting point for the next repetition.
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Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued) 3. Frontal Ground Engagement (FGE) — From standing
Start
Middle
Start from standing. Your spine should be stretched long, your weight on your heels, your arms reached forward and your low back neutral.
Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot, like a falling cat, into a position to engage the ground on all fours. The pivot point will run from one side of your torso to the other at about the level of your lower ribcage.
End
Absorb the descent on all fours. Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. Your knees and elbows should be slightly splayed out (at about 45°). Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears. Return to the starting point for the next repetition.
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NOTES
STRENGTH 131
General Athleticism General athleticism is most often defined as a balanced combination of the following traits: strength, endurance / ‘wind’, coordination, mobility, agility, and speed. In other words, we’re talking about well rounded attributes. A functional, primed physique which will serve you well regardless of what life throws your way. This platform of general athleticism is also the base upon which you’ll build more specialized sport specific training. In order to tackle this goal we must choose a well rounded compliment of movements, and we’ll focus them on specific key areas which can be built upon later. Pushing from the ground with the legs is important for most activities, and so we’ll have to include some squatting. Core strength — whether supportive in the form of stabilizing the trunk and spine or power generating in the form of striking, swinging or throwing — is another priority. The other big one is pressing movements. We’ll add wrist strength to that because it’s often neglected, and adding that element gives you a definite edge in sport and in life. We’ll begin this program by focusing on building a solid base of strength and endurance. We start there because without it you’ll have a difficult time building up to coordination, agility and speed drills. We’ll work slower strength based circuits on one day and metcon style endurance circuits on the next. Your mastery will increase as you move through the program, allowing you to graduate to the more sophisticated versions of each exercise, thus building increasing levels of movement mastery, commonly termed coordination and agility. This program is an excellent choice for those looking to build their GPP (General Physical Preparedness) for any activity.
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The General Athleticism Master Program Chart Intensity->
Moderate
High
No
Low
Cycle 1
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Cycle 2
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Cycle 3
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Cycle 4
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Cycle 5
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Cycle 6
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Cycle 7
Strength circuit
Metcon
Intu-Flow® joint mobility
Prasara yoga
Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga, we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For your bonus video clips of the circuits for the General Athleticism program, use the following links:
Circuit A • Circuit B
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Breakdown of Individual Routines Strength Circuit Moderate Intensity Day The strength circuit is designed to build a baseline of strength in several key areas so that you’ll have a platform upon which to sophisticate movement and coordination. You’ll perform one set of each exercise, rest for 60 seconds, and start again until you’ve completed 5 rounds in total. Each exercise is presented with three variations of increasing difficulty. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. And remember to bump up a level of movement sophistication if it gets too easy — that’s how you’ll increase your coordination and agility. Let the target RPE and RPT numbers be your guide. As your movement sophistication grows you may also want to come back to this program to complete the entire 28 days at the next higher level of difficulty, until you’ve mastered them all.
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Exercise
Level 1
Level 2
Level 3
Trinity Squat x30
Basic
Hold at bottom
With jump
Spinal Rock x10 (done very slowly)
Basic
Pike
Plow
Screwing arm press up x10 (one left plus one right equals one rep)
Palms
Fist
Ratchet
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Metabolic Resistance Circuit (Metcon) High Intensity Day Rather than work up to long periods of slow, low energy expenditure movements, this metcon circuit is designed to build your endurance base while at the same time teaching your body to recover quickly between rounds and to use the stored elastic energy (SEE) of your tendons and ligaments for increased efficiency. The resilience of those tissues and your ability to access SEE is of great importance in building agility and speed. Metcon circuits place a heavy demand on your energy systems (both anaerobic and aerobic). We’re using them here in order to accustom your body to repeated bursts of energy followed by brief rest pauses. Your endurance will improve, as will your ability to recover your ‘wind’ within a shorter and shorter window. The specific type of Tabata-based circuit that we’re using here is also designed to increase your performance speed. Each of 4 exercise stations performs 20 seconds work / 10 seconds rest repeated 8 times (for a total of 4 minutes). After completing all 4 minutes of station one, take a 60 second break and then move on to the next station. Continue this pattern until you’ve done them all. The entire session will last a total of 24 minutes. As you work through these circuits, remember the following mantra: If you can go harder, you must. Let that be your goal, and strive to push a little more each time you do the circuits. Also, remember to move up a level of movement sophistication if it gets too easy. Let the target RPE and RPT numbers be your guide.
Exercise
Level 1
Level 2
Level 3
Mountain Climbers
Basic
With Squats
Double leg
Reactive Jumps
Knees to chest
Prisoner
Hot coals
Leg Swoops
Leg out to side
Half swoop
Full swoop
Quad Hop
Quad Press
Quad Hop
To squat and back
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Exercise Descriptions: Strength Circuit Exercises Trinity Squat Variations 1. Basic Trinity Squat
Start
Begin with feet shoulder width apart, spine aligned crown to coccyx with good posture. Your shoulders should be packed down and your weight mid-foot.
Middle
Slowly lower yourself by removing structure — first the hips and pelvis and then onwards up the spine, accompanied by a deep exhale. Throughout the descent, your head should be aligned with your hips crown to coccyx, and your spine elongated rather than rounded.
End
Continue until you reach a flat foot squat, with good posture rather than slumped, chest raised, and buttocks as close to your ankles as possible. Return to standing by reversing the process, replacing structure and rolling your spine upwards until your hips snap back into place.
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Exercise Descriptions: Strength Circuit Exercises
Trinity Squat Variations (continued) 2. Trinity Squat with Hold at Bottom
Start
Middle
As before, begin with feet shoulder width apart and spine aligned. Shoulders are packed down and your weight is mid-foot.
Perform the squat in the same manner as the previous level, this time continuing down until your thighs are parallel to the floor. Pause there for a slow 5 count (you can increase this count as you gain strength). Remember: this is an active hold. Keep your crown high, maintain good crown to coccyx alignment, and sit back as far as you can.
End
Pause, reverse, and come back to standing, paying attention to the same points of alignment as in the previous level. This will be slightly more taxing than the basic version because the pause at the bottom will force you to yield, halt and overcome your downward movement without being able to access the slight plyometric effect of the basic version.
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Exercise Descriptions: Strength Circuit Exercises
Trinity Squat Variations (continued) 3. Trinity Squat with Jump
Start
Begin the movement in the same manner as the previous version.
Middle
Perform in the same manner as the basic squat.
End
From the bottom portion, push the ground away as hard as you can to come up in a jump, pulling knees to chest in the top portion for maximum height. Land, pause for a split second, and then drop back down into the squat for the next repetition.
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Exercise Descriptions: Strength Circuit Exercises Spinal Rock Variations 1. Basic Spinal Rock
Start
Lying flat on your back, begin by exhaling hard and rolling your shoulders up and over. Bring yourself to a sitting position by rolling up one vertebra at a time, slowly and smoothly. By going slowly and controlled you’ll uncover any weak spots in the range of motion; these will show up as jumps or hitches.
Middle
At the top, lift your breastbone and raise your head from the crown, elongating your spine and allowing the breath to be sucked into your lungs through the release of pressure.
End
Reverse the movement by exhaling hard and rolling back down to the floor one vertebra at a time. Again, go as slowly as possible in order to reveal and shore up any weak points in the movement. Once on the ground and elongated, allow the breath to be sucked into your lungs by the removal of compression.
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Exercise Descriptions: Strength Circuit Exercises
Spinal Rock Variations (continued) 2. Spinal Rock with Pike
Start
This variation picks up right after the basic spinal rock. Complete the spinal rock as above. After rolling back down to the floor and allowing the inhale, exhale hard and pull your legs up towards your chest. Don’t slide them across the floor. Raise first and then draw them in, gliding over the floor but not touching it.
Middle
Continue to roll up one vertebra at a time until your weight is on your shoulder blades. Pike upwards by straightening your legs and snapping your hips forward to an inverted locked position. As this happens the pressure on your lungs is released and the breath floods in.
End Lower your knees back towards your chest while allowing the air to be expelled by the compression. Be sure to move your knees apart so that they come to either side of your head. Straighten your legs back out by unrolling one vertebra at a time and slowly extending them. They should not touch the floor until you return to the fully extended position. Allow the air to flood back in during this release in compression.
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Exercise Descriptions: Strength Circuit Exercises
Spinal Rock Variations (continued) 3. Spinal Rock with Plow
Start
Middle
This movement picks up immediately after the basic spinal rock (first variation). After rolling back down to the floor, draw your knees into your chest as you did in the Pike version.
When your knees have reached your chest, continue to extend your legs back behind your head into the plow. The lungs are compressed and the breath will be expelled. Your weight should be resting comfortably on your shoulder blades, never on your neck.
End
Pause, then bend your knees to draw your legs back in, unrolling one vertebra at a time as before and rolling slowly back out until you are lying flat on the floor.
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Exercise Descriptions: Strength Circuit Exercises
Screwing Arm Press-up Variations 1. Basic Screwing Arm Press-up
Start
Begin by lying on your stomach with your left arm bent beneath you (weight on the back of the forearm and palm up), and your right propped up on your palm in pushup position.
Middle
As you roll your body towards the right, rotate your left arm to screw it over palm down and bring yourself to the top position. The screwing motion of the arm happens simultaneously with the press that raises you up. You should ascend on an angle rather than simply roll over and press straight up.
End
From the top position, collapse your right arm and reverse the motion, lowering yourself to the right by unscrewing your right arm and rotating it over to the palm up position. The lowering and unscrewing motions happen simultaneously rather than step by step. Repeat to bring yourself back to the other side for one complete repetition.
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Exercise Descriptions: Strength Circuit Exercises
Screwing Arm Press-up Variations (continued) 2. Screwing Arm Press-up on Fist
Start
Begin as before, but with your hands formed into fists rather than flat.
Middle
As you screw up to the top position, rotate up onto your left fist. You must maintain the tensile strength of the wrist joint to do this. The wrist remains firmly locked throughout.
End
Screw down to the right side as above, but with the weight resting on the fists, maintaining tensile strength as you did in the upwards portion. Repeat back to the other side for one complete repetition.
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Screwing Arm Press-up Variations (continued) 3. Ratchet Up
Start
Begin by lying on your stomach with your arms beneath you, hands formed into fists, knuckles touching. Your elbows should be pointed out to your sides.
Middle
Press yourself straight up until your weight is held on the tops of your flattened hands.
End
Next, ratchet up to come up onto your fists. Lower yourself back down by reversing the process. This movement builds on the previous one by adding movement to the tensile strength you built in the earlier variation.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Mountain Climber Variations 1. Basic Mountain Climber
Start
Begin in a relaxed lunge position, one leg up and one leg extended behind you with the weight on your toes. Your hands are placed on the floor on either side of the raised leg for balance. Maintain good spinal alignment throughout.
Middle
Allow your descending bodyweight to load the tendons and ligaments of your legs. Take advantage of the “rebound effect” at the bottom of the movement to allow the stored elastic energy (SEE) that you are accessing to spring you back up.
End As you hit that “weightless” point at the top of the rebound, switch your legs rapidly by pulling in the extended leg while extending the tucked leg. Your balance is held over your hands. Allow the descent to load your legs for the next switch. Focus on opening your hips and allowing that springiness to load the connective tissues so that the movement becomes as effortless as possible.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Mountain Climber Variations 2. Mountain Climber with Squat
Start
Middle
Begin in a standing position. Follow the earlier directions for the basic Trinity Squat to bring yourself down into a flat foot squat.
When you reach the squat, tilt forward while maintaining good spinal alignment and place your hands on the mats for balance. Shoot one leg backwards into mountain climber position.
End
When the extended leg comes to rest, access the SEE of your hips and legs to perform two rapid leg switches (the basic mountain climber version above), then draw the extended leg back in to the flat foot squat. Return to standing as in the basic Trinity Squat. That’s one repetition.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Mountain Climber Variations 3. Double leg and tadpole.
Start
The movement begins with the downward portion of the Trinity Squat, as above. This time, when you reach the bottom, shoot both legs back so that you’re resting on your hands and toes.
Middle
Straighten your arms and arch your back, allowing your thighs to come into contact with the mats while your head tilts back and you look up to the ceiling. This arch will load your hips.
End
Allow the loading from the arch to pull both legs back in simultaneously, until you’ve returned to the flat foot squat. Return to standing as in the basic Trinity Squat.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Reactive Jump Variations 1. Knees to Chest
Start
Begin by standing with your legs shoulder width apart. Remove structure and come to the flat foot squat as in the basic Trinity Squat.
Middle
Drive your feet into the floor and jump as high as possible, pulling your knees to your chest.
End
Allow your legs to drop back out of the tuck as your feet reach for the floor. When they make contact, begin immediately to lower into the flat foot squat. Allow the stored elastic energy of the squat to help rebound you into the next jump.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued) 2. Prisoner Variation
Start
Middle
As before, but with your hands clasped behind your head.
As before, but with your hands clasped behind your head.
End
As before, but with your hands clasped behind your head.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued) 3. Hot Coals
Start
Middle
Begin as in the basic variation, but this time you won’t drop down into the flat foot squat. Instead of driving your legs down into the floor, your goal is to pull them up away from the floor as though you were standing on hot coals. It’s a subtle difference, but it will be obvious once you try it.
The moment your feet touch the floor, pull them back up again. You should have the feeling of loading the stored elastic energy of the ankles to make rapid upward jumps.
End
Unlike the basic squat jump variation, this time the upward pull of your legs will be rapid while the descent will be slower. Try to maintain that feeling of pulling your feet away from hot coals throughout.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Leg Swoop Variations 1. Leg to Side
Start
Middle
Begin by standing with your legs shoulder width apart. Lower yourself to the flat foot squat, observing the same points of form as you did in the downward phase of the Trinity Squat. When you reach bottom, place your right hand on the floor for balance and slightly shift your weight to that hand.
As you shift slightly to the right, rotate your squat on the ball of your left foot and shoot your right leg out to your left side (across your body) until it is straight. Your focus should be on snapping the hip to extend the leg. You are loading the leg in the same way as you did in the basic Mountain Climber.
End Allow that loading of the leg to unload it back to the squat (the better you become at loading the springier this will feel, and the more efficient the movement will become). Back in the squat, shift the weight to the other side and repeat with the left leg (as you get better at loading the hip, the switch happens in one motion). Then return to standing as in the basic Trinity Squat.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 2. Half Swoop
Start
Middle
Begin as before, lowering to the squat and shooting your right leg out across your body to the left side.
Rather than draw back in, rotate the locked right leg around so that it is pointing straight back, as in the mountain climber (you will have to hop the squatting left leg to allow the extended right leg to swoop under it — shift your weight slightly onto your hands to do this).
End
Draw the extended leg back in to the squat, as you did in the mountain climber. Repeat with the other leg, then return to standing as above.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 3. Full Leg Swoop
Start
Begin at the bottom portion of the squat. Shoot the right leg out to the left side until it is locked.
Middle
Maintaining that locked leg, allow your weight to shift between the squatting left leg and your hands as you swoop your locked leg entirely around your body in a circle. Remember to keep that leg locked and open your hips.
End
The movement will become more efficient as you learn to access the loading and releasing effect of the alternation between load bearing by the upper body and the squatting leg. Remember to alternate sets of swoops between the right and left legs. The movement should feel buoyant, and the swooping leg should feel free.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Quad Hop Variations 1. Quad Press
Start
Middle
Begin in a kneeling position and bring your butt as close to your heels as possible. Next, lean forward until your back is parallel to the floor, with your hands on the ground. Your knees and elbows should be slightly splayed out (at about a 45° angle) so that the position feels buoyant. Elongate your spine from crown to coccyx to maintain proper alignment.
Press equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor throughout the movement.
End Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Keep your back parallel to the floor and your spine stretched long. When you reach the bottom portion of the movement, allow the loading of the tendons and ligaments to help propel you back up to the top. Exhale on the downward phase (as your lungs are compressed), and allow air to be sucked in on the upward phase (as that compression is released).
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Quad Hop Variations (continued) 2. Quad Hop
Start
Middle
From the start position above, rise up to the middle position of the Quad Squat. Begin there in order to take advantage of the elastic energy accumulated as you sink into the middle position of the Quad Hop.
Keeping your spine stretched long and parallel to the ground, drop your butt to your heels and your nose towards the floor. The press should be even and your back should remain parallel to the floor. As you near the bottom, seek out a feeling of elasticity as you absorb the momentum with your muscle and connective tissue. There should be no pause at the bottom of the movement.
End
Using the elasticity built up through your descent, exhale and explode back upwards seamlessly, with an equal extension of all four limbs. Both hands and feet should leave the ground, while your spine remains parallel to the ground. Allow height to happen naturally. Forcing it will cause a deterioration of form.
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Exercise Descriptions:
Metabolic Resistance Circuit Exercises Quad Hop Variations (continued) 3. Quad Hop to Squat
Start
Begin at the bottom portion of the flat foot squat, with your spine aligned and chest raised.
Middle
Remove structure by allowing your feet to vanish backwards so that you drop immediately into the quad squat position. Ensure that you have established good form in the quad squat before your bodyweight comes to bear.
End Absorb the downwards energy, loading your tendons and ligaments, and rebound back upwards to a hop. As your body leaves the ground, snap your hips forward to replace your feet beneath you and return to the flat foot squat. Allow the loading of the squat to provide the rebounding energy to remove your feet backwards for the next repetition.
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Longevity Many people become confused with programs like 4x7 because they feel they don’t have any specific goals to pursue. Self-described “lifers”, they’re training simply for the enjoyment of it, and so they’re stumped when a well meaning coach asks them what their goals are in order to design a training plan to fit their needs. The good news is that it doesn’t have to be so complicated. As long as you follow sound training protocols (such as “cycle or circuit, but don’t cocktail”), your goals can be completely arbitrary, dictated by your interests at the time. By arbitrary we don’t mean “purposeless”. Rather, we’re talking about goals that follow your curiosity rather than the demands of a sport or discipline which you might be conditioning for. Any of the following could be examples of arbitrary training goals: • Choosing a cycle based on an attribute goal, such as increased strength, endurance, hypertrophy, etc • Exploring a new program, such as FlowFit, Forward Pressure, etc • Working through all of the cycles in this manual as a way to direct your long term planning • Gearing up for a seasonal sport that you enjoy • Filling in the blanks to master a new movement goal – ex. perhaps you’ve always wanted to learn to walk on your hands but lack the upper body strength and balance / coordination The main difference between competitive and longevity training is that the training needs of lifers aren’t cycled to match a competitive season. The focus for lifers is more on health and wellness first and functional or strength goals second, and training intensity is generally geared to the long term rather than employing steep heights and extended periods of recovery. What follows are some general guidelines for Longevity Training. To illustrate an example of this, we’ve included a longevity-type program fitted into the 4x7 training protocol. Our sample program combines a strength training day with a running day.
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General Guidelines for Longevity Training • Complete your circuit in 30 minutes or less, and vary the intensity of your workouts from one session to the next (the 4x7 protocol preincorporates this). • Never go to failure. Don’t exceed your workout threshold. Applying the CST Intuitive Training Protocol will help with this. • In general, with regard to rest periods, when training for strength rest longer between sets (approximately 4 to 5 minutes), for cardio-endurance rest for shorter periods (10 to 60 seconds), and for muscular endurance set your rest periods somewhere in the middle (1 to 2 minutes). • Incorporate changes to your program every 28 days (which corresponds to one 4x7 cycle). Such changes in protocol, set, rep, and resistance give the nervous system time to regenerate and to prepare for higher performance levels. The general rule is to change your program whenever progress plateaus, but if you’re tapping into your body’s natural rhythms the 4x7 way you shouldn’t have to worry about this. • Perform a joint mobility program, such as Intu-Flow®, each morning, and incorporate a compensatory movement session at least twice per week with Prasara yoga to unwind and to release accumulated tension. • Keep it fresh when planning your cycles. It is when you learn new exercises that you will see the greatest improvement. Your nervous system remains excited and responds with enormous energy levels to new exercises. Once you adapt to an exercise your body becomes more efficient at that exercise, and you respond with lesser intensity and energy over time. As you repeat that exercise you come to require greater and greater degrees of mental toughness and variation in your training protocol. Strive to keep it fresh and fun. It’s a game, after all! • Pay careful attention to your nutrition and hydration. These guidelines are applicable to any sort of longevity program. As you can see, the 4x7 protocol already incorporates most of these things.
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The Longevity Master Program Chart Intensity->
Moderate
High
No
Low
Cycle 1
Strength circuit
Sprint Sets 4 sets / 90 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Cycle 2
Strength circuit
Sprint Sets 5 sets / 75 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Cycle 3
Strength circuit
Sprint Sets 6 sets / 60 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Cycle 4
Strength circuit
Sprint Sets 7 sets / 60 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Cycle 5
Strength circuit
Sprint Sets 7 sets / 45 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Strength circuit
Sprint Sets 7 sets / 30 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Strength circuit
Sprint Sets 7 sets / 30 sec recovery
Intu-Flow® joint mobility
Prasara yoga
Cycle 6
Cycle 7
Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga, we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For your bonus video clip of the circuits for the Longevity program, use the following link:
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Circuit A
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Breakdown of Individual Routines Strength Circuit Moderate Intensity Day The strength circuit is designed to build a baseline of strength in several key areas so that you’ll have a platform upon which to sophisticate movement and coordination. You’ll perform one set of each exercise, rest for 60 seconds, and start again until you’ve completed 5 rounds in total. Each exercise is presented with three variations of increasing difficulty. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. And remember to move up a level of movement sophistication if it gets too easy. Let the target RPE and RPT numbers be your guide. As your movement sophistication grows you may also want to come back to this program to complete the entire 28 days at the next higher level of difficulty, until you’ve mastered them all.
Exercise
Level 1
Level 2
Level 3
Quad Press Ups x10
Basic Quad Press Up
Forward Ellipse
Swinging Plank
Half Spinal Rock x10
Pike — ‘T’ Arms
Pike — Arms Overhead
Pike — Around the World
Single-Leg Squat x10
Balance Holds
Negatives
Heel Out
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Sprint Sets High Intensity Day This running component is based in part on a program that Faculty Coach Joseph Wilson designed for Coach Murdock. For your high intensity day we’re going to take advantage of High Intensity Interval Training (HIIT) to boost your metabolism, crank up that fat burning furnace, and give you the satisfaction of a hard fought and hard won training session. After all, for the lifer that satisfaction of a job well done is what the High Intensity day is all about. If you aren’t currently using running as part of your training or if it’s been a while since you strapped on the shoes, we recommend that you put yourself through a cycle of running GPP prior to undertaking this sprint set cycle. Take at least two weeks, and up to a month, to build your general conditioning for running. Your goal is to bring your wind and endurance up to speed, and to get your legs used to pounding the pavement. If you begin with a 20 minute jog and build up to 45 minutes, running every other day, you’ll be well prepared for the demands of this sprint program. For the sprint sets, you’ll begin with a 5 to 10 minute warm up jog. When you feel warm and loose, begin with a 20 to 30 second sprint followed immediately by a 60 to 90 second recovery jog. That’s one set. You’ll start with 4 sprint sets. By the end of the 28-days you’ll have worked up to 7 or 8 sets. Finish with a 5 to 10 minute cool down jog.
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As your recovery time improves you’ll also shorten the recovery period between sets by 10 to 15 seconds at a time, until you’re doing 30 second sprints followed immediately by 30 second jogs. Again, you’ll build up to 7 or 8 sets. The number of total sets will be determined by your Rating of Perceived Exertion (RPE). Remember, under the 4x7 format you’re always shooting to meet the target RPE of that day. You’ll have to tweak the details of your program to do that.
Your goal is to bring your wind and endurance up to speed… A thorough warm up and cool down are essential parts of an injury-free running program. If this is something you’d like to pursue, you’ll find a full complement of such exercises on the RMAX Powered Running DVD. We encourage you to check it out.
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Exercise Descriptions: Strength Circuit Exercises Quad Hop Variations 1. Basic Quad Press Up
Start
Middle
Begin in a kneeling position and bring your butt as close to your heels as possible. Next, lean forward until your back is parallel to the floor, with your hands on the ground. Your knees and elbows should be slightly splayed out (at about a 45° angle) so that the position feels buoyant. Elongate your spine from crown to coccyx to maintain proper alignment.
Press equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor throughout the movement.
End Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Keep your back parallel to the floor and your spine stretched long. When you reach the bottom portion of the movement, allow the loading of the tendons and ligaments to help propel you back up to the top. Exhale on the downward phase (as your lungs are compressed), and allow air to be sucked in on the upward phase (as that compression is released).
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Exercise Descriptions: Strength Circuit Exercises
Quad Hop Variations (continued) 2. Forward Ellipse
Start
From the basic quad position above, shift your weight forward over your hands.
Middle
Keeping your spine stretched long and parallel to the ground, drop down to the lower portion of the press while simultaneously pushing back so your butt moves toward your heels. The press should be even and your back should remain parallel to the floor.
End
Using the stored elastic energy of your lower legs, exhale and press upwards and forwards seamlessly to bring yourself back to the basic quad position. The entire movement will trace the shape of an ellipse.
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Exercise Descriptions: Strength Circuit Exercises
Quad Hop Variations (continued) 3. Swinging Plank
Start
Begin by establishing the basic quad position as above, then turn your knees to the left. This is your start position.
Middle
While keeping your elbows close to your ribs to protect your shoulders, extend your body straight out over your hands. Your back and hips should remain in one plane.
End When you’ve reached the forward limit of your movement, twist your knees to the right and then shift your weight all the way back to the opposite side start position. Again, your back and hips should remain in one plane. Repeat, changing sides with each repetition.
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Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks 1. Pike — ‘T’ Arms
Start
Lie on your back with your arms out to your sides, so that your body forms a ‘T’.
Middle
Press your palms down into the floor while lifting your feet. Next, draw your knees into your chest.
End
While using your hands for balance, pike your feet straight up and point your toes at the ceiling. Return to tuck, then slowly extend your legs back to the floor. The entire sequence should be done as slowly as possible.
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Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued) 2. Pike — Arms Overhead
Start
Lie on your back with your arms overhead.
Middle
Your arms are removed from the equation in this variation, so you’ll have no extra support. Lift your feet from the floor and slowly draw your knees into your chest.
End Pike your feet straight up and point your toes at the ceiling. Return to tuck, then slowly extend your legs back to the floor. The entire sequence should be done as slowly as possible.
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Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued) 3. Pike — Around the World
Start
Lie on your back as before, with your arms at your sides.
Middle
Raise your legs and draw your knees to your chest, and pike to the ceiling as before.
End
This time, rather than reversing the movement, lower your back to the floor and then rotate from the waist to bring your legs to the floor straight out to your sides (in an ‘L’ position). Without letting them touch the floor, rotate them down until they’re extended straight as in the start position. Repeat to the other side.
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Exercise Descriptions: Strength Circuit Exercises Single-Leg Squat Variations 1. Balance Holds
Start
Begin by shifting your weight to one leg, flexing that knee slightly to maintain balance. Raise the other leg and extend it straight out in front of you, locking the knee and pressing from the heel. Hold for 20 seconds.
Middle
Draw the extended leg back in, and without it touching the ground, extend it again at a 45 degree angle, knee locked and pushing the heel out. See if you can rotate that entire leg outward by pointing your big toe to the back wall as much as you can. Hold for 20 seconds.
End Draw the extended leg back in, and without it touching the ground, extend it straight back, knee locked and pushing from the heel. Bend at the waist and flex the knee of your grounded leg in order to make a clean line between your crown and the extended foot. Hold for 20 seconds. Repeat with the other leg.
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Exercise Descriptions: Strength Circuit Exercises
Single-Leg Squat Variations (continued) 2. Negatives
Start
Middle
Begin by holding onto something for balance. Extend one leg out in front of you. In the beginning it’s okay if the extended leg’s heel touches the ground.
Lower yourself down slowly with the planted leg until you’re in a rock bottom squat. Try to make the movement as smooth as possible. Don’t simply drop.
End
Pull the extended leg in and return to standing by using both legs. Repeat. When you’ve reached the desired number of repetitions, repeat with the other leg.
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Exercise Descriptions: Strength Circuit Exercises
Single-Leg Squat Variations (continued) 3. Heel Out
Start
Begin as above, on one leg and with the other leg extended in front of you. This time the heel of your extended leg may not touch the ground. Focus on locking the knee of the extended leg by driving the heel forward and pulling the toes back.
Middle
Lower yourself down smoothly, as before, stopping in a rock-bottom squat.
End Keep that extended foot raised off the floor. Come back to standing on one leg by driving that grounded leg into the floor to push the earth away. Simultaneously pressing the heel of the extended leg outward will help your balance. When you’ve reached the desired number of reps, repeat with the other leg.
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CHAPTER SEVEN Bodyweight Exercise Revolution
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NOTES
173
Bodyweight Bonus Chapter: Slotting Other Programs into 4x7 Many of our members have asked how they can incorporate other RMAX resources — products like Flowfit®, Forward Pressure, and Flowfit II — into the 4x7 training protocol. The task is really much simpler than it would at first appear. We’ll use Flowfit® as our example. Tackle it in 28-day cycles, following the standard 4x7 progression of No Intensity, Low Intensity, Moderate Intensity, and High Intensity. Here’s how it breaks down: • No Intensity Day — Intu-Flow® only • Low Intensity Day — Intu-Flow® and Prasara (Pick a chain that either compensates for the movements of your work days, or releases the areas where you tend to store tension — you may need to come up with your own chain and tweak it to your specific needs. Some programs, such as Forward Pressure, come with their own compensatory movements designed to release the specific overconditioning of that program.) • Moderate Intensity Day — Do your Flowfit® at the same level as your last High Intensity day. So if you did 10 circuits in 10 minutes on your last High Intensity day, do that same amount again today. • High Intensity Day — Do your Flowfit® again, but bump it up a notch. So if you did 10 circuits in 10 minutes on the Moderate Intensity day, do 11 circuits in 11 minutes on the following High Intensity day. (We’re changing one of the variables — complexity, intensity (in this case the pace), number of circuits, or number of minutes — you can alter any ONE of these.) On your next Moderate day you’ll repeat this number, and then you’ll bump it up a notch on the following High day. That’s what the mini cycles will look like. To chart out your entire 28 day progression you’ll have to fiddle with the numbers a bit. You can do this in two ways. The first is to choose your end goal (for example, 18 circuits of Flowfit® in 18 minutes) and set that for your last High Intensity day. Then count backwards and fill in the numbers to arrive at your start number for Day One.
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Slotting 4 x 7
BONUS CHAPTER Bodyweight Exercise Revolution Slotting Other Programs into 4 x 7
Another option for those new to these programs is to first establish your baseline. After practicing the component exercises of the program until you reach an RPT of 8 or higher and an RPD of 3 or lower, put them all together into the full circuit and time yourself. When you reach a point where your technique is about to deteriorate, stop. Let’s say that you were able to do the Flowfit® circuit for 5 minutes. That number then becomes your start number for your first Moderate Intensity day. Fill in the rest of your 28 days by adding one minute (or 30 seconds if a minute is too difficult) on each High intensity day. By the end of the 28 days you’ll have reached a new personal record and you’ll have seriously altered your health and wellness. One final note: as with all of the 4 x 7 programs, you’re still working to meet the RPT and RPD numbers of each of the 4 days. See the full e-book if you need a reminder of what those are. If you structure your plan well and begin with a realistic start number you should have no trouble keeping within those safe guidelines. And if you do hit bumps along the road, remember that you can add more rest but you can’t add more work. We’ve included a chart to go along with our example. A quick study of the numbers should answer any questions that you might still have. You can also print this off and post it on the wall of your training area to keep track of your progress. This is the same template that Coach Murdock developed for his personal training journal and that of his clients. You can slot any of the RMAX programs into this 4 x 7 format. If you do, we guarantee that you’ll experience faster than average recovery, and you’ll increase your capacity more rapidly and in a shorter period of time than you ever thought possible.
Good luck, and have fun!
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4x7: Flowfit® GPP Cycle DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
No Intensity
Low Intensity
Moderate Intensity
High Intensity
No Intensity
Low Intensity
Moderate Intensity
IntuFlow®
IntuFlow® + Compensatory Movements
FlowFit — 4 minutes
FlowFit — 5 minutes
IntuFlow®
IntuFlow® + Compensatory Movements
FlowFit — 5 minutes
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
High Intensity
No Intensity
Low Intensity
Moderate Intensity
High Intensity
No Intensity
Low Intensity
FlowFit — 6 minutes
IntuFlow®
IntuFlow® + Compensatory Movements
FlowFit — 6 minutes
FlowFit — 7 minutes
IntuFlow®
IntuFlow® + Compensatory Movements
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
Moderate Intensity
High Intensity
No Intensity
Low Intensity
Moderate Intensity
High Intensity
No Intensity
FlowFit — 8 minutes
FlowFit — 9 minutes
IntuFlow®
FlowFit — 7 minutes
FlowFit — 8 minutes
IntuFlow®
IntuFlow® + Compensatory Movements
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
Low Intensity
Moderate Intensity
High Intensity
No Intensity
Low Intensity
Moderate Intensity
High Intensity
IntuFlow® + Compensatory Movements
FlowFit — 9 minutes
FlowFit — 10 minutes
IntuFlow®
IntuFlow® + Compensatory Movements
FlowFit — 10 minutes
FlowFit — 12 minutes
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Slotting 4 x 7
BONUS CHAPTER Bodyweight Exercise Revolution Slotting Other Programs into 4 x 7
NOTES
177
Adam Steer Internationally Acclaimed RMAX Coach Bodyweight Exercise Revolution
Coaching is a natural outgrowth of athletics, and I discovered that I had a talent for it. My first coaching passion, alpine skiing, granted me the privilege of working with young elite athletes like current Canadian Alpine Ski Team member Frank Bourque, and now allows me to form the minds of other coaches across Canada as a Level 4 Course Conductor for the Canadian Ski Intructors Alliance. With a background in hockey and skiing, I soon rose from an entry-level instructor of inline skating to become the top Examiner in the International Inline Skating Association. I’ve traveled the world in that role, “coaching the coaches” in Canada, the United States, Germany, Holland, Slovenia and Singapore. Throughout my journey, I’ve always sought out the best mentors and resources. This is what led me to Coach Sonnen and his Circular Strength Training® (CST) system, where devoted study and intense personal practice culminated in my successful completion of the rigorous CST Head Coach examination process. Now, I serve others in search of excellence. I know the path well, because I constantly test the limits of my own performance. Whether you’re looking to make your skiing more enjoyable through physical preparation, to improve your performance in whatever sport you practice, or to lose those last 10 pounds, if you’re willing to put in the sweat I’ll bring your project to fruition quickly and safely with CST. Join me on my journey by visiting my Momentum Training website for information about my live and online training services. Or follow along in my blog and my newsletter. web site • blog • newsletter
BIOS
My grandfather sparked my lifelong fascination with health and fitness. He simply wanted to “keep me out of trouble” - instead he shaped the person and the coach that I am today. Sport became the lodestone of my life. I went on to compete in Laser Class sailing at an international level, and to compete in skiing, football and hockey, among a myriad of other sports and recreational activities.
Ryan Murdock Bodyweight Exercise Revolution Internationally Acclaimed RMAX Coach Ryan Murdock is an RMAX Faculty Coach and Senior Editor of RMAX Magazine, the internet’s largest fitness and martial arts publication. He is the creator and star of the three-volume RMAX Powered Bujinkan DVD Series and author of the RMAX Training Group Manual. He has been involved in martial arts for the past 20 years, and strength training for the past 25 years. He holds black belt rankings in Bujinkan Budo Taijutsu and is one of four Head Coaches of the RMAX FlowFighting™ system. In 2006 he was inducted into the International Martial Arts Hall of Fame as Master Instructor of the Year.
BIOS
As one of four Faculty Coaches handpicked by RMAX founder Scott Sonnon for his elite Coaching Staff, Murdock has taken a leading role in the research and development of Circular Strength Training® (CST) and RMAX FlowFighting®. He certifies CST Instructors and Coaches, conducts seminars worldwide, and works with a wide range of private clients including athletes, fighters, and international rock stars like Jim Gillette of Nitro, guitar diva Lita Ford, and Steve Kilbey of The Church. In addition to his work with RMAX, Coach Murdock regularly puts his training to the test in some of the world’s most unforgiving places as a widely published travel writer / explorer. This pursuit has taken him to 42 countries to date, including Mongolia, Nicaragua, and North Korea, by Russian jeep, motorcycle, dugout canoe, horse and camel. An Associate Editor of Outpost Magazine, his article “Taklamakan: The Worst Desert in the World” was nominated for a Canadian National Magazine Award in 2006. Ryan Murdock, RMAX Faculty Coach • Senior Editor, RMAX Magazine http://www.rmaxstaff.com/murdock
Bodyweight Exercise Revolution
Keith Koger
Bio
Keith Koger, graphic designer from Charlotte, NC, has been practicing Circular Strength Training since 2006. You can find online samples of his graphic design work here: online portfolio • After Forty Tennis
Achieve new levels of health and physique in only 28 days. • Bodyweight exercises only. • No gym required. • No equipment required. Finally, two internationally acclaimed Coaches introduce the methods they’ve used to help clients achieve their goals with nothing but their own bodyweight.
Adam Steer
Ryan Murdock
The 4 x 7 Wave
Bodyweight Exercise For Quick Results
