I just received word via Craig Ballantyne’s Turbulence Training mailing list that two of his TT-related manuals are available for free download through December 25:
I’ve actually used the bodyweight TT workout while traveling on vacation, and I can wholeheartedly recommend it as a worthwhile (free!) download. My glutes were sore for FOUR DAYS after doing the one-legged squats in the workout. It’s a great plan to keep around if you are interested in functional fitness (i.e. the ability to do unassisted pull-ups, full push-ups, pistols, etc.), want to build up your baseline strength before getting into a full weightlifting program or need a structured bodyweight workout routine to tide you over when it just isn’t possible to get to a fully-equipped gym. Hey, I’ve said stuff like, “Oh, I’ll just do some unassisted bodyweight stuff like push-ups while I’m on vacation,” too, but when it came time to actually DO said push-ups, I just didn’t–because I didn’t have an actual training plan.
There’s something about seeing a program fully printed out or written down that makes it that much more concrete (and likely to be followed).
TT Warm Up Circuit x 2
TTFW Phase 1, Week 2, Workout A
1a) BB Squat (3Ã—8 @ 130, 130, 135 lb)
1b) Eccentric Chin Ups (3Ã—5 @ bodyweight; 5 seconds down)
2a) DB Split Squat (3Ã—8 @ 40 lb)
2b) DB Incline Bench Press (3Ã—8 @ 35 lb)
1a) Ab Curl Up (2Ã—10 w/5 second hold at top of curl)
1b) Side Plank (2Ã—4 on each side; hold 10 sec)
2a) Bird Dog (2Ã—6 on each side; hold 5 sec)
2b) Plank (2Ã—30 sec)
3.3 Mile HIIT Run using Cardio Coach 6 – 35 minutes (Speed range 3.8-9.0 mph, incline 0-5%)