TT Stage 1 W2D3: Turbulence Training Freebies

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:

:dbell: TT Bodyweight 4-Week Workout Manual
:eat: Turbulence Training Fat Loss Nutrition Guidelines: By Dr. Chris Mohr

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).

=============================
TODAY’S WORKOUT

TT Warm Up Circuit x 2

TTFW Phase 1, Week 2, Workout A
1a) BB Squat (3×8 @ 130, 130, 135 lb)
1b) Eccentric Chin Ups (3×5 @ bodyweight; 5 seconds down)
2a) DB Split Squat (3×8 @ 40 lb)
2b) DB Incline Bench Press (3×8 @ 35 lb)

Core A
1a) Ab Curl Up (2×10 w/5 second hold at top of curl)
1b) Side Plank (2×4 on each side; hold 10 sec)
2a) Bird Dog (2×6 on each side; hold 5 sec)
2b) Plank (2×30 sec)

3.3 Mile HIIT Run using Cardio Coach 6 – 35 minutes (Speed range 3.8-9.0 mph, incline 0-5%)

One thought on “TT Stage 1 W2D3: Turbulence Training Freebies

Leave a Reply

Your email address will not be published. Required fields are marked *

*
To prove you're a person (not a spam script), type the security word shown in the picture. Click on the picture to hear an audio file of the word.
Click to hear an audio file of the anti-spam word