Each month I scour over a dozen magazines, two dozen websites, online videos, hundreds of scientific research papers, hard copy books, and university text books to uncover new ways of training to add to TT workouts.
That’s how I’ve ended up creating over 121 TT Workouts for you here:
(And you can get them all for about 77 cents each.)
Now in the last year or so, there have been 7 workout boosters that have really stood out in my programs, including:
1) The 5×5 Bodyweight Cardio System
This powerful, better-than-slow-cardio replacement for traditional treadmill interval training can be done anytime, anywhere. There are now 5 versions of the 5×5 workout, and you’ll find them in my Bodyweight Cardio programs.
2) Muscle-Metabolic Resistance Training – Coming in TT2K12
This is a new technique I’ll be featuring in 2012 workouts for TT Members.
After bringing MRT (metabolic resistance training) to the fitness world, I’ve upped my game and am bringing M-MRT to the scene.
Muscle-Metabolic Resistance Training trains not only with intense movements, but also trains your muscles intensely.
Borrowing some squeezing techniques from bodybuilders, your workouts just got better, more intense, and more effective for building muscle and burning fat at the same time.
3) The Big 5 Exercise System
The simplest way to put together a total-body workout is by using my big 5 system, like so:
Squat – I.e. Bodyweight squat or barball squat Push – I.e. Decline Pushup or chest press Pull – I.e. Bodyweight row with TRX or db row Single-leg – I.e. Alternating forward lunge Total Body Ab – I.e. Plank or stability ball rollout
Doing this circuit three times with minimal rest will help you get a metabolic training stimulus in less than 20 minutes.
4) The 8/12 “Adrenaline” Shuttle sprints
What are these: 8 second shuttle sprints paired with 12 seconds of recovery, repeated for 10-20 minutes.
Why:Australian research found that interval training (done for 8 seconds on, 12 seconds of recovery for 20 minutes) resulted in a significant loss of belly fat.
Another study from the same Australian group found that 8 second sprints with 12 seconds of recovery resulted in fat burning hormone levels.
Finally, a 2nd study (on soccer players from the Ivory Coast national team) found that shuttle sprints were more difficult than straight line sprinting of an equal duration.
Combine the two and you have “Adrenaline Shuttle Sprints”.
5) 10-Minute Density Sets
I pulled this one out in my “so-crazy-it-is-infamous” Ballantyne’s Day Muscle Massacre program. Check it out here as the February 2011 Workout of the Month:
This is an ADVANCED, super-fast, rapid results technique. (Not for beginners)
Do as many sets of barbell squats as you can with minimal rest in 10 minutes. Stop as soon as 10 minutes is up. Use a 2-0-1 tempo.
For example, here’s what I do.
Bonus Booster- Bodyweight Arms
Just some good ol’ fashioned meathead arm training fun to add to the end of an upper body workout.
A) Chin-ups – *50% of your maximum reps (2-0-1)
– No rest.
B) Dips – *50% of your maximum reps (2-0-1)
– No rest. Repeat 7 more times.
*If you can do 10 reps, then do 5 reps per set. Add one rep per set each week.
Alright, back to the books and research to find more exercises to bring you over the next 12 months in TT workouts.
Until then, I highly recommend you become a TT Platinum Member so you get FIRST access to all of my new workout boosters and unique exercises – AND access to all 121 workouts already made.
Back to the lab again,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
But the workouts will keep coming.