True Muscle Trainer: Phase 2, Day 31

Now that you've rested, we're gonna pick up the speed.

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The speed-and-power portion of today's workout includes shuttle runs. The goal today is to log in a faster time than you did last week. Remember, the shuttles and medicine-ball throws aren't about conditioning, they're about increasing your speed and power. So, don't focus on getting through them as quickly as possible. Focus on explosion.

I know you'll be tired when it comes time to jump rope at the end, but don't half-ass it at a leisurely pace; that's a waste of your time. Do the workout exactly as I've programmed and you'll do the perfect amount of work with just enough rest.

Phase 2, workout 2

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

30-yard change-of-direction shuttle

4 sets, 1 min. rest between sets
30-yard change-of-direction shuttle 30-yard change-of-direction shuttle
Medicine-ball reverse scoop toss Medicine-ball reverse scoop toss

Strength

Paired set
8

Single-arm dumbbell push press

4 sets of 3-4 reps per arm
Single-arm dumbbell push press Single-arm dumbbell push press

Barbell rack pull

4 sets of 4-6 reps
Rack Pulls Rack Pulls

Paired set
9

Dumbbell freestanding row

3 sets of 6-8 reps per arm
Dumbbell freestanding row Dumbbell freestanding row

Reverse lunge (off plate or small box)

3 sets of 6-8 reps per leg
Reverse lunge (off plate or small box) Reverse lunge (off plate or small box)

Triset
10
Dumbbell pull-over to skullcrusher Dumbbell pull-over to skullcrusher

Dumbbell biceps curl

2 sets of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell rear-delt fly

2 sets of 15 reps
Dumbbell rear-delt fly Dumbbell rear-delt fly

Conditioning

11

Jump rope

3 rounds of 3 min. work, 60 sec. rest
Jump rope Jump rope



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