Burn Fat Difficulty: Intermediate

Transcription

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Renegade
Training
CARDIO
Manual
By Jason Ferruggia
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Copyright © 2012 by Jason Ferruggia. All Rights Reserved http://w w w.JasonFerruggia.com
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Disclaimer
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ou must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You
must consult your physician prior to starting this program or if you have any medical
condition or injury that contraindicates physical activity. This program is designed for
healthy individuals 18 years and older only. The information in this report is not meant
to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent
risks. The editors and publishers advise readers to take full responsibility for their safety and
know their limits. Before practicing the exercises in this book, be sure that your equipment is
well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper instruction.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including
Renegade Strength. If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Jason Ferruggia and Renegade Strength &
Conditioning, LLC will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.
“Fatigue makes
cowards of us all.”
—Vince Lombardi
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“A man does not prove himself an all-round
strong man just because he is able to lift a
heavy weight, especially when the weight is
lifted once only. Genuine strength should
include not only momentary strength, as
proved by the ability to lift a heavy weight
once, but also the far more valuable kind of
strength known as strength for endurance. ”
—Arthur Saxon
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raditional cardio methods suck. They’re boring and largely useless. If you want to
look like an elite sprinter or NFL wide receiver you need to train like one. That means
high intensity, short duration workouts that boost your anabolic hormone levels
instead of sapping them.
On the following pages you’ll find fifty-two such workouts that all take an average of 5-10
minutes each. They’re designed as finishers to be done immediately at the end of a strength-training workout such as Muscle Gaining Secrets 2.0 or Renegade Strength, though many of them
could also be used as an extra conditioning session during the week or as a quick hotel workout
when traveling.
Each circuit will jack your heart rate and metabolism through the roof, dramatically improve
you conditioning levels and strip ugly bodyfat off of you like nobody’s business.
Follow the rest periods as closely as you can but if you need more rest feel free to take it. If you
can’t complete all of the prescribed sets you can skip a round or two until your conditioning
improves.
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Slogging along on a stair stepper machine for thirty minutes will do very little for you other
than boost your cortisol levels (the hormone that eats muscle tissue and stores bodyfat) and add
more and wear and tear to your joints.
That’s why I say f*ck traditional cardio.
Long live Renegade Cardio.
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his is a collection of quick and dirty finishers based on only one exercise and/or training
implement. When you don’t have a lot of time to set up anything fancier or just want to
keep it simple these will get the job done very effectively.
KGB Snatch Test
Do as many reps as you can in 10 minutes. Rest and switch hands as needed. Try to improve
the number slowly over time.
Burpee Battle
Do as many reps as you can in 10 minutes. Rest as needed. If you have a training partner turn
it into a competition and battle him or her and the clock simultaneously.
Sled Push
Load up a sled so that it’s heavy enough to run with but light enough to slow you down significantly from your top end speed. You should be running as hard as you can but moving at only
half your normal speed. Do ten 20-40 yard sprints and rest 30-60 seconds between sets.
Bike Sprint
Go as hard and as fast as you can (but still using enough resistance so that it doesn’t turn into
testosterone sapping spin class) for 30 seconds then cruise for 30-60 seconds on the lowest resistance the bike offers. Repeat for ten minutes.
Incline Treadmill or Hill Sprint
If you have a hill close to your gym then you’ve got a far superior option. If not, the treadmill
will have to do. Warm up and then sprint for ten seconds followed by a 30-60 second brisk walk.
Repeat for ten minutes.
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Rope Slam
With a big one and a half or two-inch diameter battling rope looped around an immovable
object grab both ends and slam it down into the ground repeatedly. Use a timer and do twenty
seconds of work. Rest 20-40 seconds between each set and repeat for a total of 5-10 minutes.
Alternate Battling Rope Wave
With a big one and a half or two-inch diameter battling rope looped around an immovable
object grab both ends and make up and down waves with each arm. Use a timer and do twenty
seconds of work. Rest 20-40 seconds between each set and repeat for a total of 5-10 minutes.
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his is a collection of kettlebell only finishers. All you need to get awesome conditioning
improvements and rapid fat lost from these is a single bell in the range of 26-53 pounds.
Bad Meets Evil
1a) 2 Arm KB Swing- 5 x 20 x 15-30 sec. rest
1b) 1 Arm KB Snatch- 5 x 10 x 15-30 sec. rest
So Whatcha Want?
1a) Left Arm KB Snatch- 3 x 10 x 0 sec. rest
1b) Left Arm KB Swing- 3 x 10 x 0 sec. rest
1c) Left Arm KB Clean- 3 x 10 x 15-60 sec. rest
1d) Right Arm KB Snatch- 3 x 10 x 0 sec. rest
1e) Right Arm KB Swing- 3 x 10 x 0 sec. rest
1f) Right Arm KB Clean- 3 x 10 x 15-60 sec. rest
Note: Do the entire circuit on your weaker arm with no rest, never stopping or dropping the kettlebell, then transfer the bell to your other arm and repeat.
Paid in Full
1a) 2 Arm KB Swing- 3 x 20 x 30-60 sec. rest
1b) 1 Arm KB Clean- 3 x 10 x 30-60 sec. rest
1c) KB Bootstrapper Squat- 3 x 20 x 30-60 sec. rest
1d) 1 Arm KB Clean- 3 x 10 x 30-60 sec. rest
Note: Do both arms each time the clean comes around. So do your weaker arm, then your stronger arm, then
move on to the next exercise.
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Til I Collapse
1a) 1 Arm KB Snatch- 3 x 10 x 0 sec. rest
1b) KB Goblet Squat- 3 x 15 x 0 sec. rest
1c) 2 Arm KB Swing- 3 x 20 x 0 sec. rest
1d) KB Bootstrapper Squat- 3 x 15 x 0 sec. rest
1e) KB Figure 8*- 3 x 20 x 90-120 sec. rest
Note: Do the entire circuit without dropping the kettlebell.
*Each time you pass the KB from one hand to the other counts as one rep.
If It Ain’t Rough
1a) 1 Arm KB Snatch- 3 x 10 x 15-45 sec. rest
1b) 1 Arm KB Thruster- 3 x 10 x 15-45 sec. rest
1c) 1 Arm KB Swing- 3 x 10 x 15-45 sec. rest
1d) 1 Arm KB Farmers Walk- 3 x 60-90ft x 15-45 sec. rest
Note: Do your weaker arm, then your stronger arm on each exercise before moving on to the next drill in the circuit. If you’re in sick shape try doing the entire circuit without putting the KB down.
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his is a collection of finishers based on nothing but bodyweight exercises. No equipment
needed. You can even do these on the road in a hotel room, in a park, on the beach or
wherever you may be when you need a quick workout.
The first two are inspired by my days living in the East Village in New York City and training
in the legendary, Thompkins Square Park, home of YouTube bodyweight masters. The do require
a chin up bar and dip bars but are still performed with nothing else but bodyweight. I did these
workouts when I was rushed for time and couldn’t get a full training session in. They incorporate
both strength and conditioning so might be a bit much for some of you to use as finishers. They
may be better as separate workouts for when the time is appropriate. You make the call.
New York State of Mind
1a) Chin Up- 3 x 5 x 0 sec. rest
1b) Jump Squat- 3 x 6 x 0 sec. rest
1c) Parallel Bar Dip- 3 x 10 x 0 sec. rest
1d) Walking Lunge- 3 x 10 x 0 sec. rest
1e) V-Sit on Floor- 3 x 20 x 30-90 sec. rest
Streets of New York
1a) Burpee to Chin Up- 3 x 6-10 x 15-30 sec. rest
1b) High Knee Sprint in Place- 3 x 15 x 15-30 sec. rest
1c) Inverted Row- 3 x 10 x 15-30 sec. rest
1d) T-Pushup Pushup- 3 x 10 x 15-30 sec. rest
1e) Prisoner Squat- 3 x 20 x 30-90 sec. rest
Lose Yourself
1a) Squat Thrust- 5 x 5 x 0-30 sec. rest
1b) Tiger Crawl- 5 x 60ft x 0-30 sec. rest
1c) Bridge & Reach- 5 x 10 x 0-30 sec. rest
1d) Highland Fling*- 5 x 20 x 30-60 sec. rest
*Each time your left foot crosses in front of your right count that as one rep.
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Come as You Are
1a) Wide Out- 3 x 20 sec. on x 20 sec. rest
1b) Spiderman Pushup- 3 x 20 sec. on x 20 sec. rest
1c) Gate Swing- 3 x 20 sec. on x 20 sec. rest
1d) High Knee Sprint in Place- 3 x 20 sec. on x 20-60 sec. rest
The Fixer (Mobility Mash)
1a) Close Stance Squat- 3 x 12 x 0-30 sec. rest
1b) Bridge and Reach*- 3 x 12 x 0-30 sec. rest
1c) Cossack Squat**- 3 x 12 x 0-30 sec. rest
1d) Full Range Mountain Climber***- 3 x 12 x 45-60 sec. rest
*Do 12 reps per side, 24 total.
**Do 12 reps per side, 24 total.
**Bring foot up outside of elbow, near hand.
Only count the reps on one leg, so you’ll be doing
24 total.
Walk this Way
1a) Bear Walk- 3 x 50ft x 0-30 sec. rest
1b) Jumping Jack- 3 x 20 x 0-30 sec. rest
1c) Duck Walk- 3 x 50ft x 0-30 sec. rest
1d) Seal Jack – 3 x 20 x 0-30 sec. rest
1e) Crab Walk- 3 x 50ft x 0-30 sec. rest
1f) Muhammad Ali Shuffle3 x 20 x 30-90 sec. rest
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his is a collection of finishers based on battling ropes and jump ropes. The nice thing
about battling ropes is that anyone with any type of lower body injury can do them
since you remain stationary and there is zero impact. Ideally you’d want a rope that’s at least forty
feet long and two inches in diameter. If you only have a battling rope that’s thirty feet and an inch
in a half in diameter just make do with what you’ve got. Although, lighter ropes will be significantly easier so you may want to add a few seconds to each interval.
Aint Goin Out Like That
1a) Alternate Battling Ropes- 4 x 20 sec. on x 20-40 sec. rest
1b) Rope Slams- 4 x 20 sec. on x 20-40 sec. rest
1c) Grapplers Throw Battling Ropes- 4 x 20 sec. on x 20-40 sec. rest
Don’t Sweat the Technique
1a) Seated Battling Rope In & Out Waves- 4 x 20 sec. on x 20-40 sec. rest
1b) Alternate Battling Ropes w/ Reverse Lunge- 4 x 20 sec. on x 20-40 sec. rest
1c) Rope Jumping Jacks- 4 x 20 sec. on x 40-60 sec. rest
Calm Like a Bomb
1a) Jump Rope (varied technique)- 3 x 30 sec. on x 15-45 sec. rest
1b) Squatting Alternate Battling Ropes- 3 x 15 sec. on x 15-45 sec. rest
1c) Jump Rope (varied technique)- 3 x 30 sec. on x 15-45 sec. rest
1d) Side-to-Side Battling Ropes- 3 x 15 sec. on x 15-45 sec. rest
Disorder
1a) Jump Rope High Knee Sprints- 3 x 30 sec. on x 15-45 sec. rest
1b) In & Out Battling Rope Waves- 3 x 15 sec. on x 15-45 sec. rest
1c) Jump Rope Ali Shuffle- 3 x 30 sec. on x 15-45 sec. rest
1d) Upper Cut Battling Ropes- 3 x 30 sec. on x 15-45 sec. rest
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Bike
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’m not a fan of most machines but don’t have a problem with using the stationary bike to
improve your conditioning and burn some fat. The key is that you don’t sit on it and just
mindlessly pedal away for 30-45 minutes like most people do.
Not everyone has access to a sled and some people live in places where getting outside during
the winter to train would be physically impossible so a stationary bike can be an acceptable solution. The bike is very easy to recover from since there is zero eccentric component. This means
that you can do it a few times per week without fear that it will have a huge negative impact on
your training or beat you up too much.
The side benefit is that the quads respond quite well to significant time under tension, so you
may even see some growth in them from pounding a way on hardcore interval sprints.
When you’re doing the bike portion of the circuit you want significant tension; this aint a spin
class. Crank it up so that it’s as hard as you can handle for the prescribed time. The speed should
be somewhere between an all out sprint and a jog, or the pace you would keep on a set of 20-rep
squats. Obviously, you’ll need to use a lower setting for the 60-second sets than the 20-second
sets.
Ambitionz Az a Ridah
1a) Bike Sprint- 3 x 60 sec. on x 15-45 sec. rest
1b) Jump Rope- 3 x 60 sec. on x 15-45 sec. rest
1c) 2 Arm KB Swing- 3 x 60 sec. on x 45-90 sec. rest
One More Road to Cross
1a) Bike Sprint- 3 x 30 sec. on x 15-30 sec. rest
1b) Hindu Pushup- 3 x 30 sec. on x 15-30 sec. rest
1c) Double KB High Pull- 3 x 30 sec. on x 15-30 sec. rest
1d) Grasshopper- 3 x 30 sec. on x 30-90 sec. rest
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When We Ride On Our Enemies
1a) Bike Sprint- 3 x 20 sec. on x 20 sec. rest
1b) Heavy Bag Punching- 3 x 20 sec. on x 20 sec. rest
1c) Bike Sprint- 3 x 20 sec. on x 20 sec. rest
1d) Medicine Ball Slam- 3 x 20 sec. on x 20 sec. rest
1e) Bike Sprint- 3 x 20 sec. on x 20 sec. rest
1f) Sledgehammer Swing- 3 x 20 sec. on x 60-120 sec. rest
No Sleep Til Brooklyn
1a) Bike Sprint- 2 x 20 sec. on x 20 sec. rest
1b) Low Lateral Hurdle Jump- 2 x 20 sec. on x 20 sec. rest
1d) Tornado Ball Rotational Slam- 2 x 20 sec. on x 20 sec. rest
1c) Bike Sprint- 2 x 20 sec. on x 20 sec. rest
1e) Jump Rope- 2 x 20 sec. on x 20 sec. rest
1f) Burpee- 2 x 20 sec. on x 20 sec. rest
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or barbell complexes all you need is a barbell and some space. No matter how strong you
are I’d recommend that you start with the empty bar. In time you can add weight but be
aware that this will cut into your recovery ability if you start going too heavy. Speed is more
important than weight if you’re using barbell complexes as a finisher. Just move quickly and get
your heart rate jacked to the max. Throughout the complex you never put the bar down until you
have finished the last rep of the final exercise.
On My Way to the Cage
1a) Back Squat- 5 x 8 x 0 sec. rest
1b) Military Press- 5 x 8 x 0 sec. rest
1c) Hang Clean- 5 x 8 x 0 sec. rest
1d) Deadlift- 5 x 8 x 30-90 sec. rest
Gone Inside the Zero
1a) Military Press- 4 x 10 x 0 sec. rest
1b) Front Squat- 4 x 10 x 0 sec. rest
1c) Bent Over Row- 4 x 10 x 0 sec. rest
1d) Romanian Deadlift- 4 x 10 x 30-90 sec. rest
Rise Above
1a) Hang Snatch- 4 x 6 x 0 sec. rest
1b) Overhead Squat- 4 x 6 x 0 sec. rest
1c) Military Press- 4 x 6 x 0 sec. rest
1d) Front Squat- 4 x 6 x 0 sec. rest
1e) Hang Clean- 4 x 6 x 0 sec. rest
1f) Bent Over Row- 4 x 6 x 0 sec. rest
1g) Romanian Deadlift- 4 x 6 x 30-90 sec. rest
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P
yramids have always been a staple in bodybuilding training. The term refers to starting
with higher reps and working your way down over the course of a few sets. For these finishers you’ll start with twelve reps and go through each exercise in the circuit with as little rest as
possible. After completing the circuit you can take a break (but minimize it as much as you can)
and then start it over, this time doing ten reps per set. On the next round you’ll do eight reps, then
six, then four, then two and you’re done. If you keep the rest intervals as short as possible these
can be an absolute killer yet be done rather quickly.
Strictly Business
1a) Left Arm KB Swing- 12,10,8,6,4,2
1b) Right Arm KB Swing- 12,10,8,6,4,2
Unfinished Business
1a) Left Arm KB Snatch- 12,10,8,6,4,2
1b) Right Arm KB Snatch- 12,10,8,6,4,2
Business, Never Personal
1a) Left Arm KB Clean- 12,10,8,6,4,2
1b) Right Arm KB Clean- 12,10,8,6,4,2
Rebel Without a Pause
1a) 2 Arm KB Swing- 12,10,8,6,4,2
1b) Burpee- 12,10,8,6,4,2
1c) Rope Slam- 12,10,8,6,4,2
1d) Mountain Climber*-20,18,16,14,12
*Only count the reps on one leg, so when it says 20 you’ll be doing 40 total reps; 20 per side.
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Bring the Noise
1a) 1 Arm KB Snatch*- 12,10,8,6,4,2
1b) Medicine Ball Slam- 12,10,8,6,4,2
1c) Battling Rope Jumping Jacks-12,10,8,6,4,2
*Do both arms before proceeding to the med ball slam
Shut ‘Em Down
1a) Squat Thrust- 12,10,8,6,4,2
1b) Sandbag Clean-12,10,8,6,4,2
1c) Grapplers Throw Battling Ropes-12,10,8,6,4,2
Blitzkrieg
1a) Sled Push*- 12,10,8,6,4,2
1b) Hindu Pushup- 12,10,8,6,4,2
1c) Medicine Ball Slam- 12,10,8,6,4,2
* Each step counts as one rep
Body Movin’
1a) High Knee Sprint in Place- 30,25,20,15,10,5 sec.
1b) Hindu Pushup- 12,10,8,6,4,2
1c) Low Lateral Hurdle Jump-12,10,8,6,4,2
1d) Deck Squat- 12,10,8,6,4,2
1e) Battling Rope Jumping Jacks- 12,10,8,6,4,2
*Only count the reps on one leg, so when it says 30 you’ll be doing 60 total reps; 30 per side.
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his has always been a very popular yet feared finisher at my gym. It can be an incredibly
fun challenge but also brutally hard. To do the deck of cards finishers you obviously
need a standard deck of cards. You’ll assign an exercise to each suit and do that exercise
for the same number of reps as the card. For example, if hearts are burpees and you get
a seven of hearts you do seven burpees. Aces count as eleven reps and jacks, queens and kings
count as ten reps.
To start the workout set a timer for ten minutes (you can do five if you’re pressed for time or
fifteen if you’re feeling sadistic). Place the cards face down then start the workout by turning the
first card over. Do the exercise that coincides with the suit and the number of reps. Continue to
turn cards over, one after the other, for the prescribed time frame. If you need a break every
minute or so feel free to take one.
Know Your Enemy
This workout is much more effective when done with at least a few others.
Diamonds- 2 Arm KB Swing
Clubs- Prisoner Squat
Spades- Medicine Ball Slam
Hearts- Hindu Pushup
Badlands
Diamonds- Burpee
Clubs- Deck Squat
Spades- 1 Arm KB Clean*
Hearts- Grasshopper
*Do the prescribed reps on both arms each time.
Evil Deeds
Diamonds-Reverse Lunge
Clubs- 1 Arm KB Snatch*
Spades- Battling Rope Slam
Hearts- Slalom Jump Burpee
*Do the prescribed reps on both arms each time.
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his is a collection of finishers combining various implements and methods. Note that
when you are doing anything involving a heavy bag a pair of open fingered MMA
gloves should be worn. That way you can protect your hands while striking the bag but still be
able to grip the various implements you’ll be using during the circuits without needing to take
them off and put them back on each time.
The Champ is Here
1a) Jump Rope- 2 x 30 sec. on x 0 sec. rest
1b) Heavy Bag or Shadow Boxing- 2 x 30 sec. on x 0 sec. rest
1c) Muhammad Ali Shuffle- 2 x 30 sec. x 0 sec. rest
1d) KB Thruster- 2 x 30 sec. on x 0 sec. rest
1e) Heavy Bag or Shadow Boxing- 2 x 30 sec. on x 0 sec. rest
1f) Medicine Ball Prone Toe Touch- 2 x 30 sec. on x 60-120 sec. rest
Inside Job
1a) Double Arm KB Snatch- 3 x 20 sec. on x 20-40 sec. rest
1b) Alternate Battling Ropes- 3 x 20 sec. on x 20-40 sec. rest
1c) Sandbag Shouldering- 3 x 20 sec. on x 20-40 sec. rest
1d) Band Sprint- 3 x 20 sec. on x 20-40 sec. rest
Jumpin’ Jack Flash
1a) Jump Rope: Slalom Jump- 4 x 20 sec. on x 0 sec. rest
1b) Groiners- 4 x 20 sec. on x 0 sec. rest
1c) Jump Rope: High Knees- 4 x 20 sec. on x 0 sec. rest
1d) KB Bootstrapper Squat- 4 x 20 sec. on x 0 sec. rest
1e) Jump Rope: Ali Shuffle- 4 x 20 sec. on x 0 sec. rest
1f) 2 Arm KB Swing- 4 x 20 sec. on x 30-90 sec. rest
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Six Minutes of Pleasure
1a) Jump Rope- 3 x 40 sec. on x 20 sec. rest
1b) Left Arm KB Snatch- 3 x 40 sec. on x 20 sec. rest
1c) Jump Rope- 3 x 40 sec. on x 20 sec. rest
1d) Right Arm KB Snatch- 3 x 40 sec. on x 20 sec. rest
1e) Jump Rope- 3 x 40 sec. on x 20 sec. rest
1f) 2 Arm KB Swing- 3 x 40 sec. on x 20 sec. rest
Goin Back to Cali
1a) Beach Sprint- 3 x 50 yd x 15-45 sec. rest
1b) 2 Arm KB Swing- 3 x 20 x 15-45 sec. rest
1c) Beach Sprint- 3 x 50 yd x 15-45 sec. rest
1d) 1 Arm KB Snatch- 3 x 15 x 15-45 sec. rest
You’re Gonna Get Yours
1a) Ground ‘n Pound on Heavy Bag- 5 x 20 sec. on x 0-45 sec. rest
1b) Prisoner Squat to Heavy Bag- 5 x 20 sec. on x 0-45 sec. rest
1d) Slalom Jump Burpee over Heavy Back- 5 x 20 sec. on x 30-90 sec. rest
Momma Said Knock You Out
1a) Slalom Jump Over Heavy Bag- 3 x 20 sec. on x 15-45 sec. rest
1b) Ground ‘n Pound on Heavy Bag- 3 x 20 sec. on x 15-45 sec. rest
1c) Heavy Bag Shouldering- 3 x 20 sec. on x 15-45 sec. rest
1d) Heavy Bag Bear Hug Walk- 3 x 20 sec. on x 45-90 sec. rest
Just Another Victim
1a) Battling Ropes Jumping Jacks- 3 x 20 x 15-30 sec. rest
1b) Backward Sled Drag- 3 x 60-90ft x 15-30 sec. rest
1c) KB Snatch- 3 x 10 x 15-30 sec. rest
1d) Medicine Ball Chest Pass- 3 x 10 x 30-90 sec. rest
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Enter Sandman
1a) Sandbag Overhead Press- 4 x 10 x 0 sec. rest
1b) Sandbag Hang Clean- 4 x 10 x 0 sec. rest
1c) Sandbag Zercher Squat- 4 x 10 x 0 sec. rest
1d) Sandbag Romanian Deadlift- 4 x 10 x 60-90 sec. rest
*Don’t put the sandbag down until you finish the last rep of the RDL’s.
Swingtown
1a) Left Arm KB Swing- 3 x 15 x 0 sec. rest
1b) Sledgehammer Swing Over Left Shoulder - 3 x 15 x 0 sec. rest
1c) Right Arm KB Swing- 3 x 15 x 0 sec. rest
1d) Sledgehammer Swing Over Right Shoulder- 3 x 15 x 0 sec. rest
1e) 2 Arm KB Swing- 3 x 15 x 0 sec. rest
1f) Sledgehammer Swing Directly Overhead- 3 x 15 x 60-90 sec. rest
Bands on the Run
1a) Band Sprint- 4 x 20 sec. on x 20-40 sec. rest
1b) Band Slam- 4 x 20 sec. on x 20-40 sec. rest
1c) Alternate Band Punch- 4 x 20 sec. on x 20-40 sec. rest
53rd & 3rd
1a) Bodyweight Squat- 3 x 53 x 0-20 sec. rest
1b) Kettlebell Swing- 3 x 53 x 0-20 sec. rest
1c) Jump Rope- 3 x 53 turns x 20-60 sec. rest
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Payton’s Place
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f you’ve followed my work for a while you’ve surely heard me mention my all time favorite
athlete, Walter Payton, once or twice. He was not only the greatest running back of all time
but also the one who got me into doing hill sprints back in the late 80’s. To this day hill
sprints are my favorite form of conditioning. Here’s an awesome collection of hill sprint
workouts that will help you build the incredible leg strength, stamina and physique of
Sweetness, himself. NFL contract not guaranteed.
These can be done immediately after your workout if you have a hill right nearby or can get to
one within ten minutes, or like most of the other workouts listed, they can be done 4-6 hours after
your main strength training session or as a separate workout on an off day. Just be sure it’s not the
day before or after a heavy squat session, if possible.
Place the training implement at the top or bottom of the hill and do the prescribed exercise after
each sprint. If you don’t have a hill that’s fifty yards long just use whatever is available to you.
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100 Miles & Runnin’
1a) 50 Yard Hill Sprint- 5 x 1 x 15-30 sec. rest
1b) KB Swing- 5 x 12 x 15-30 sec. rest
1c) Walk Back Down- N/A
1d) Pushup- 5 x 10 x 15-30 sec. rest
Runnin’ Up On Ya
1b) Hindu Pushup- 5 x 10 x 15-30 sec. rest
1d) Medicine Ball Slam- 5 x 10 x 15-30 sec. rest
Run For Cover
1b) Squat Thrust- 3 x 10 x 15-30 sec. rest
1d) 50 Yard Hill Sprint- 3 x 1 x 15-30 sec. rest
1e) Grasshopper- 5 x 10 x 15-30 sec. rest
1f) Walk Back Down- N/A
1g) Gate Swing- 3 x 10 x 15-30 sec. rest
36
Strongman
Workouts
T
hese workouts are more strength based so won’t work well as finishers. While you want
to limit the weight you use during most of the finishers you’ll want to take the opposite
approach here. Pile on the plates and go balls out. The rest periods are longer because of
the fact that you are training for power, strength and strength endurance, not just conditioning improvements. And because some of these exercises, like the high-rep log clean and press,
will leave you on the ground gasping for air.
These workouts can be done in place of your second lower body day each week or just when
you need a different type of challenge once in a while. The classic Renegade Strength system that
we used at my gym for years always included one day per week of strongman training. These
workouts should be done with at least one training partner, if not a handful of guys so you can
make it a fun competition.
37
Push Me, Pull Me
1) Forward Sled Drag- 5 x 90ft x 60 sec. rest
2) Backward Sled Drag- 5 x 90ft x 60 sec. rest
Communication Breakdown
1) Standing Broad Jump- 10 x 1 x 30 sec. rest
2a) Heavy Sled Push- 4 x 90ft x 90 sec. rest
2b) Log Hang Clean- 4 x 8-12 x 90 sec. rest
2c) Stone or Keg Bear Hug Walk- 4 x 120ft x 90-120 sec. rest
Drop the Leash
1) Overhead Sandbag Throw- 10 x 1 x 30 sec. rest
2a) Car Push- 4 x 20 sec. on x 90 sec. rest
2b) Sandbag Shouldering- 4 x 10 x 90 sec. rest
2c) Heavy Rope Row- 4 x 40 sec. x 90-120 sec. rest
Louder Than a Bomb
1) Hurdle Jump- 5 x 3 x 60 sec. rest
2a) Forward Sled Drag- 4 x 60ft. x 60 sec. rest
2b) Tire Flip- 4 x 5-10 x 60 sec. rest
2c) Sledgehammer Swing*- 4 x 20 x 120 sec. rest
*Do ten over one shoulder then ten over the other shoulder.
Bulls on Parade
1) Heavy Medicine Ball Chest Pass for Distance- 10 x 1 x 30 sec. rest
2a) 2 Arm KB Swing- 3 x 12-15 x 60 sec. rest
2b) Heavy Sled Push- 3 x 60ft x 60 sec. rest
3a) Keg Clean & Press- 3 x 15-20 x 90 sec. rest
3b) Backward Sled Drag- 3 x 60ft x 90 sec. rest
38
Fight the Power
1a) Sandbag Squat & Push Press Forward Throw- 3 x 3 x 60 sec. rest
1b) Tire Flip & Double Hurdle Jump- 3 x 5 x 60 sec. rest
2a) Backward Sled Drag- 3 x 60ft x 90 sec. rest
2b) Side Sledgehammer Swing- 3 x 20 x 90 sec. rest
2c) Heavy Sandbag Zercher Carry- 3 x 90ft x 90 sec rest
Chin Check
1) Heavy Medicine Ball Forward Scoop Throw- 10 x 1 x 30 sec. rest
2a) Box or Hurdle Jump- 4 x 3 x 0 sec. rest
2b) Car Push- 4 x 20 sec. on x 120 sec. rest
3) Sandbag Clean & Press- 2 x 20 x 90-120 sec. rest
4) Yoke Walk- 4 x 60ft x 90 sec. rest
39
RESOURCES
Bands- http://jasonferruggia.com/strength-training-bands
Battling Ropes- http://jasonferruggia.com/battlingropes
Dragging Sled- http://jasonferruggia.com/dragsled
Dynamic Medicine Balls- http://jasonferruggia.com/dynamix-med-balls
Farmers Walk Implements- http://jasonferruggia.com/farmers-walk-cans
Jump Ropes- http://jasonferruggia.com/jumprope
Kettlebells- http://jasonferruggia.com/kettlebells
Pushing Sled- http://jasonferruggia.com/pushing-sled
Sandbags- http://jasonferruggia.com/sandbags
Stone Molds- http://jasonferruggia.com/stone-molds
40
e
h
T
t
e
e
M
m
a
r
g
o
Pr
r
o
t
a
e
r
C
J
ason Ferruggia is a former skinny-fat-ass who gained over 80
pounds of drug-free muscle by using the techniques in this
book. He is also a highly sought after, world-renowned
strength and conditioning specialist based out of the New
York/New Jersey area. Since 1994 he has trained more than
700 athletes from over 90 different professional and collegiate organizations. He has also worked extensively with firefighters, police officers and
military personnel as well as numerous weekend warriors, Hollywood
stars and entertainers. Jason is known for his ability to help people gain
muscle and shed body-fat as fast as humanly possible and for the incredible
transformations he makes in all of his clients’ physiques.
Jason is currently the chief training adviser for Men’s Fitness magazine where he also has his own
monthly column called The Hard-Gainer. He is also an advisory board member to Live Strong and has
authored hundreds of articles for various other fitness related websites and magazines such as Muscle &
Fitness, Men’s Health, Maximum Fitness, MMA SportsMag, Today’s Man, Muscle and Fitness, Hers and
Shape.
A regular lecturer and media consultant, Jason has given seminars all over the country on the subject of
fitness and performance enhancement, and his cutting edge training techniques have been featured on over
30 radio and TV stations such as CBS, ESPN, FOX, ABC, 1010 Wins: New York, America Tonight and
many others.
For more information about Jason and his training methods and products, please visit
www.JasonFerruggia.com
41
FTC Disclosure
As of December 1st, 2009 the FTC requires that we disclose whenever there could be hidden
interests or unspoken biases related to recommendations. As I have already stated I only
recommend products that I wholeheartedly recommend and would use myself. However, to
cover my ass, please assume that for every link I have placed in this manual I will be getting
paid thousands of dollars, flown around the world first class and provided with a lifetime
supply of free hookers by the owners of said companies.

Burn Fat Difficulty: Intermediate

Transcription

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