Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 5, Day 29

Today, you'll lean on your partner for support as he leans on the weight and forces you to really push. Bring on Week 5.

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You're down to the last two weeks of the Duel Trainer. Have you and your partner been helping each other succeed? Have you been staying accountable to your partner? Are you both committed to finishing the next 14 days?

If you and your partner still have a good attitude and are ready to take on the next portion of the Duel Trainer, then get ready for a tough challenge. This week, we're concentrating on eccentric training.

A great technique to promote strength is by resisting a heavier eccentric (lowering) load during a lift. By making the lowering portion of the lift heavier, you're essentially making the lift twice as effective. One way to increase the eccentric load is to have your partner manually press or pull on the weight while you're lowering it. Your job is to control the weight as you lower it. So, resist your partner's force for about 1-3 seconds, then explode up on the concentric (lifting) portion of the movement.

MuscleTech Duel Trainer Week 5
Watch the video - 10:10



During this week, it's important to lift with proper form and leave ego aside. Use 80 percent of your normal load. Believe me, the addition of your partner's body weight and the length of the eccentric portion of your lifts will make each and every rep a challenge. Double the effort means extended rest. To make sure you're recovering adequately, rest three minutes between sets and five minutes between exercises.

Lower-body dynamic warm-up
1

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

2
Alternating glute pull-up lift Alternating glute pull-up lift

3

Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge

4

Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift

5

Air squat

12 reps
Bodyweight Squat Bodyweight Squat


Lower Body and Abs
1

Back Squat

4 sets of 5 reps (no forced eccentric)
Barbell Squat Barbell Squat

2

Barbell Hip Thrust

4 sets of 5 reps (no forced eccentric)
Barbell Hip Thrust Barbell Hip Thrust

3

Skater squat

4 sets of 5 reps per leg (no forced eccentric)
Skater squat Skater squat

4

Partner medicine-ball sit-up

4 sets of 5 reps per leg (no forced eccentric)
Partner medicine-ball sit-up Partner medicine-ball sit-up

5
Partner Hanging Knee Raise With Manual Resistance Partner Hanging Knee Raise With Manual Resistance

6
Partner Flat-Bench Back Extension Partner Flat-Bench Back Extension



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