[CoachDos]

Hey Robert! Yes….I am fine, had some “life things” come up but now I am back and raring to go! 3 new vids being posted as we speak! Thx for checking up on me buddy!

[CoachDos]

Hey travis! You do one side per timed set……example, if you are doing a step up you would do a set on the right….rest….then next set is left. Obviously you have to consider the # of total work sets in the workout but I like it since it can extend your workout a bit.

[CoachDos]

Here is the Facebook member page link https://www.facebook.com/groups/1831096943815319/

[CoachDos]

Hey guys – sorry….but yeah we have never really had a very active community on here. In fact, the member facebook page seems to get more activity for some reason?

I have been off the grid a bit the past month or so due to some family issues but hoping to get back on track after our speed and power summit this coming weekend!

[CoachDos]

When I talk to trainers in big box gyms the best set up for densities and heavy timed sets is to just use pairs of exercises then perform all 3-4 rounds before setting up the next pair etc. Much easier on equipment and space etc.

[CoachDos]

Hey Scott – I try to do something 6-7 days per week. Never really go over 30 min……at least 2 strength style sessions in the way of 15:45 or 20:40 circuits…..2 metabolic style like 30:30’s with higher volume….I teach a 30 min HIIT interval spin class (on those days I often also do some Oly lifts like a 5-4-3-2 grouping of hang cleans, muscle snatches etc. mixed with TRX rip trainer work to round out my movement planes),,,,then MAYBE one day typically sundays where i do a 60:60 style recovery day with carries, jump rope, mobility, battle ropes etc.

[CoachDos]

%’s prescriptions are only as good as you knowledge of TRUE 1RM’s – I feel it’s best to estimate and with tools outside of barbell, DB , KB it gets sketchy

5/3/1 is a strength program – great for powerlifting or a strength phase but not enough for performance training or overall fitness.

[CoachDos]

Blair – which vids??

[CoachDos]

Start with basics — work on jump shrugs, clean pulls. the KEY is making sure you get FULL triple / quadruple extension each and every rep!

[CoachDos]

Hey Banksy!

It’s completely up to you but I have just found that most people are trying to do ‘something’ most days of the week….if this was the case then yes I would do the 4 days of push-pull then couple days of MRT / CST metabolic circuits

[CoachDos]

It’s a heavier load….the rest is dictated by the super set or tri set you are doing etc.

[CoachDos]

I don’t really see any real. Benefit other than replacing jump rope to reduce impact?

[CoachDos]

Welcome Scott-

Search thru the wow’s (workouts of the week) you will see lots of times circuit examples.

You can also search via keyword like “USB” , “cst” (cardio strength training) etc

[CoachDos]

sorry Noah! Mean SPRINTS haha!

Yeah any carries that won’t strain the elbow…if a racked KB doesn’t bother it thats fine

[CoachDos]

Sorry I never saw this post Noah — I would say ALL the same protocols I promote 60:60…30:30….20:40….15:45, will all be awesome and elicit different intensities etc.

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