For those Tribesters who are heavy into
working out and exercising, what are your
opinions on this type of training?
Turbulence Training Principles
Interval Training
After a 5-minute warm-up, follow this sample beginner's protocol:
Workout A - Hamstrings & Upper Body Pushing Muscles
Superset #1
Workout B - Quadriceps & Upper Body Pulling Muscles
Superset #1
I know there probably isn't a sports-medicine
or exercise science major/graduates on here,
but sometimes, the best info can come from
personal eXperience.... so, fire away.. thanks!
working out and exercising, what are your
opinions on this type of training?
Turbulence Training Principles
- Train 3 days per week.
- Alternate between Workouts A & B.
- Exercises are paired in Supersets.
- Perform 1 Superset for each pair of exercises in Week 1.
In Week 2 and beyond, perform 3 Supersets for each pair of exercises. - Perform Supersets without resting between exercises.
Rest 1 minute between supersets. Perform 8 repetitions per set. - Conclude each workout with Interval Training.
Interval Training
After a 5-minute warm-up, follow this sample beginner's protocol:
- Start at 15 seconds of intense effort. Your effort level should be at "9 out of 10".
- Follow that with "active rest" for 90 seconds at a "2 out of 10" effort level.
- Perform 3-6 intervals. As you become fit, add time to your intervals up to 30 seconds.
- Set a goal of six intervals of 30-seconds at the end of 6 weeks.
- Finish with 5 minutes of low intensity exercise ("4 out of 10") for a cool-down.
Workout A - Hamstrings & Upper Body Pushing Muscles
Superset #1
- Reverse Lunge
- Bench Press
- DB Shoulder Press
- Cable Twist Crunch
Workout B - Quadriceps & Upper Body Pulling Muscles
Superset #1
- Squat
- Wide-grip Seated Row
- Diagonal Lunge
- Stability Ball Ab Crunch
I know there probably isn't a sports-medicine
or exercise science major/graduates on here,
but sometimes, the best info can come from
personal eXperience.... so, fire away.. thanks!