Advanced HOC Training
After you have used the beginner HOC program for a minimum of one month, try graduating to advanced HOC training for a new challenge and to expedite fat loss. Here is how it works. Take four dumbbells to a track field and place them at four different points on the track field. By doing so, you are doubling the intensity and difficulty of the beginner HOC program. Start jogging and every time you come to a dumbbell station, stop and do a ballistic exercise.
If you make it to four laps, you are a serious athlete. After all, four laps equals one mile of jogging and a mind boggling sixteen sets of ballistic exercises. Once you can do four laps, work on getting up to eight laps, which equals two miles of jogging and an incredible thirty-two sets of ballistic training. Now if you find the beginner HOC program to easy, but are not quite ready for the advanced HOC program, here is a way to gradually break into it. For the first few laps, try to hit every dumbbell station. Once fatigue kicks in and you are huffing and puffing, skip a station. Now you are down to three stations.
Once that becomes difficult, skip another station and now you are down to two stations. Finally, if that becomes super difficult, drop it down to one station. As your conditioning improves, gradually add back in dumbbell stations until you can complete a minimum of four laps. Then use the same strategy to work up to eight laps on the advanced HOC program.
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