True Muscle Trainer: Phase 2, Day 29

It's time to get down on the floor and crawl again. Your shoulders, triceps, abs, and even your heart will be feeling it!

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I realize long jumps aren't typically part of a traditional weight program, but this isn't a traditional weight program. By the end of this trainer, I'm not just going to have you looking like a Ferrari—I'll have you performing like one. And that means we'll be training agility and explosive power.

Do the first set of long jumps using about 90 percent effort. Do the next set with 95, and save your max effort for the last set. If you can't find enough room in your gym to do these, just head outside and do them on the lawn.

For the medicine-ball punch throws, make sure you're focusing on speed and power. Take just enough time to reset the ball before each throw—this should be almost immediate after you practice a few times. You might feel like you could do 8-10 of these, but keep the reps low. Your power peaks at 3-5 reps, so there's no need for more.

Phase 2, workout 1

Warm-up

1

Arm cross

6 reps per side
Arm cross Arm cross
2

Side-lying leg lift

10 reps per side
Side-lying leg lift Side-lying leg lift
3

Quad thoracic

6 reps per side
Quad thoracic Quad thoracic
4

Superdog

12 reps per side
Superdog Superdog
5

Shoulder "L"

12 reps
Shoulder 'L' Shoulder 'L'
6

Skip

3 sets of 15 reps
Skip Skip

Speed and power

7

Long jump

4-6 sets of 3-5 reps
Standing Long Jump Standing Long Jump
8

Medicine-ball punch throw (2:20)

4-6 sets of 3-5 reps each side
Medicine-ball punch throw Medicine-ball punch throw

Strength

Paired set
9

Hybrid deadlift

4 sets of 4-6 reps
Hybrid deadlift Hybrid deadlift

Plyo push-up

4 sets of 3-6 reps
Plyo Push-up Plyo Push-up

Paired set
10

Single-leg squat with knee tap

4 sets of 6-8 reps per leg
Single-leg squat with knee tap Single-leg squat with knee tap

Reverse-grip lat pull-down

4 sets of 3-5 reps
Reverse-grip lat pull-down Reverse-grip lat pull-down

Triset
11

Lying hamstring curl

2-3 sets of 10-15 reps
Lying hamstring curl Lying hamstring curl
Side-elbow plank with dumbbell external rotation Side-elbow plank with dumbbell external rotation

Bent-over shoulder Y (shown on bench)

2-3 sets of 10-15 reps
Bent-over shoulder Y Bent-over shoulder Y

Conditioning

12

Tiger crawl

10-20 yards, skip back
Tiger crawl Tiger crawl
13

Reverse tiger crawl

10-20 yards, skip back
Tiger crawl Tiger crawl
14

Alligator crawl

10-20 yards, skip back
Alligator crawl Alligator crawl
15

Reverse alligator crawl

10-20 yards, skip back
Alligator crawl Alligator crawl
16

Spider crawl

10-20 yards, skip back
Spider crawl Spider crawl
17

Reverse spider crawl

10-20 yards, skip back
Spider crawl Spider crawl



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