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http://articles.elitefts.com/training-articles/metabolic-acceleration-training/
articles.elitefts.com
http://articles.elitefts.com/training-articles/metabolic-acceleration-training/
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31/10/2013 9:47 PM
http://articles.elitefts.com/training-articles/metabolic-acceleration-training/
Rest 1530 seconds Barbell push press, 60 seconds Rest 1530 seconds Repeat three times for a 12-minute routine. Example #2 Kettlebell swings, 30 seconds Rest 15 seconds Push-ups/burpees, 30 seconds Rest 15 seconds Prowler push, 30 seconds Rest 15 seconds Repeat for five rounds for a 12-minute finisher. Metabolic density training This is a modified version of EDT as popularized by Charles Staley. However, Charles recommends two exercises performed as a superset for 15 minutes. In this case, we are going to use three exercises and work for ten minutes. Example #1 Dumbbell bench press Alternating lunges Swiss ball crunch In this method, select a load that will allow 1012 reps and perform sets of 68. There is no rest between exercises. Work continuously for ten minutes moving from one exercise to the next. The alternate version is to perform five rounds of 68 reps of each as fast as possible. Complexes Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when youre fresh. Theyll elevate your metabolism beyond anything youve ever experienced before. The most frequently asked question about complexes is how much load to use. Remember, its a metabolic stimulus, not a strength or hypertrophy stimulus so be conservative. Now, dont go too light either. A good Cosgrove rule of thumb is that if youre not questioning why in the hell youre doing these exercises or convincing yourself that twice around is enough, youre not going heavy enough. Lets get into it. Perform each complex once per week for four training sessions per week. Use the following progression: Week one: 4 sets of 5 reps of each, 90 seconds rest Week two: 5 sets of 5 reps of each, 75 seconds rest Week three: 5 sets of 6 reps of each, 60 seconds rest Week four: 6 sets of 6 reps of each, 45 seconds rest. Then puke. Complex A
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31/10/2013 9:47 PM
http://articles.elitefts.com/training-articles/metabolic-acceleration-training/
Bent over barbell row Hang clean Front squat and push press hybrid Jump squat (bar on back) Good morning Complex B Romanian deadlift Hang clean and front squat and push press (combination lift, perform one rep of each in series) Reverse lunge (alternate legs) Complex C Deadlift High pull (onto toes) Squat clean (clean the bar from the hang and then drop into a full squat on the catch) Military press (strict) Jump lunges (switch legs) Insert my evil laugh here! Complex D Jump squat Squat Squat and hold for 10 seconds Military press Push press Squat and press (combination lift, perform one rep of each in series) Note: Try to work all exercises at a speed of 12 reps per second. Tabatas A Tabata protocol is a very high intensity anaerobic interval program that involved eight rounds of 20 second work periods at 170% of your VO2 max with a negative recovery period of 10 seconds. The best way to use these with strength training exercises is to alternate one upper body with one lower body exercise. The second progression we used is to vary the work to rest ratio. Beginner: 10 seconds work, 20 seconds recovery Intermediate: 15 seconds work, 15 seconds recover
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31/10/2013 9:47 PM
http://articles.elitefts.com/training-articles/metabolic-acceleration-training/
Advanced: 20 seconds work, 10 seconds recovery A great pairing is squat jumps and running push-ups (a single push-up and two reps of mountain climbers in alternating fashion) in pairs. Medley conditioning This is similar to the other methods in that we are working for time, but we will use 15 seconds on and 15 seconds off and perform multiple rounds with different pieces of equipment. For example, an MMA fighter competing in five-minute rounds may use four exercises in a circuit and perform multiple rounds until the five-minute period is up. Example #1 15 seconds, Prowler push 15 seconds, rest 15 seconds, squat jump 15 seconds, rest 15 seconds, sledgehammer or medicine ball chops 15 seconds, rest 15 seconds, kettlebell swing 15 seconds, rest Keep working through the medley until the five-minute period is up. Finishers Finishers are just short body weight or single piece of equipment only, 35 minute routines at the end of each workout. Screamers: 3 push-ups, 1 tuck jump 6 push-ups, 2 tuck jump 9 push-ups, 3 tuck jumps 12 push-ups, 4 tuck jumps 15 push-ups, 5 tuck jumps Continue to add three push-ups and one tuck jump to each set until you miss a rep. Then climb back down the ladder. Leg Matrix: 24 squats 12 lunges each leg (alternating) 12 lunge jumps each leg (alternating) 24 squat jumps (If you can complete this in under 90 seconds, do two rounds with no rest.) Squat series: 20-second squat jump 20-second squat 20-second isometric squat Repeat for three rounds with no rest.
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31/10/2013 9:47 PM
http://articles.elitefts.com/training-articles/metabolic-acceleration-training/
Countdowns Select two exercises (e.g. kettlebell swing and burpees or squat jumps and plyometric push-ups). Perform 10 reps of each, nine reps of each, eight reps of each and so on. Each week start with one set of one more rep than your top set (e.g. 11 reps, 10 reps, 9 reps, etc.). A final warning This isnt for the faint hearted or de-conditioned. They are not beginners routines. If youre coming back from injury or illness, dont try this program yet. Its brutal. However, if you follow this routine for four weeks, youll see a very significant improvement in your conditioning and a massive drop in your body fat! Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.
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31/10/2013 9:47 PM