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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!
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.
Here is the Facebook member page link https://www.facebook.com/groups/1831096943815319/
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!
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.
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.
%’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.
Blair – which vids??
Start with basics — work on jump shrugs, clean pulls. the KEY is making sure you get FULL triple / quadruple extension each and every rep!
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
It’s a heavier load….the rest is dictated by the super set or tri set you are doing etc.
I don’t really see any real. Benefit other than replacing jump rope to reduce impact?
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
sorry Noah! Mean SPRINTS haha!
Yeah any carries that won’t strain the elbow…if a racked KB doesn’t bother it thats fine
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.