Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee
drill, etc. to simply elevate core body temp. Static stretching before a workout
is not advised, as it will change muscle length tension relation
...
Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee
drill, etc. to simply elevate core body temp. Static stretching before a workout
is not advised, as it will change muscle length tension relationships and is
better saved for after a workout (ideally before bed).
2. When choosing how much weight to use, be sure to use an amount of weight
that allows you to complete the prescribed number of reps in good form. You
should find the last repetition of the set to require nearly maximum effort to
complete.
3. If the last repetition is too easy and you find that you can complete at least 2
or 3 more, increase the load on all subsequent sets.
4. If you are unable to complete the prescribed number of reps on a set, lighten
the load accordingly on all subsequent sets to prevent this from happening
again.
5. Rest time between all sets in these 4 weeks of workouts is 60 seconds,
except for core exercises, where you want to keep your rest to no more than
30 seconds between each or transition time only.
6. Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3
seconds eccentric.
7. Perform all sets of each exercise before proceeding to the next exercise in
the workout. This will set the stage for success and build your foundation
strength for later in the program.
8. Perform all conditioning drills with the best footwork, and highest effort you
can for best results. **ALSO – If you don’t have access to equipment called
for during a Tuesday or Thursday conditioning workout you can either repeat
one of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds),
Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning
workout from YouTube in its place.
And last but not least…
Always remember, nothing worth having comes easy. Just when it
feels like the workout is too hard…just remember how good you’re
going to look and push through!
[Show More]
