How do you do Turbulence Training?

So many people want to know that I've put
together this article
containing all the details about a typical
Turbulence Training
workout.

My Turbulence Training system can be adapted for
any goal and any
experience level.

We use a bodyweight circuit to warm-up, rather
than a slow, boring
5- minute walk on the treadmill. The bodyweight
circuit prepares
the entire body for exercise, whereas the
treadmill walk obviously
neglects the upper body.

In the bodyweight warm-up, we always trying to
incorporate as much
of the body as possible into each exercise. So
for example, we
would do a circuit of bodyweight prisoner squats
(to include the
upper back muscles), some type of pushing
movement (pushups -
modified to the trainee's level of difficulty),
and some type of
pulling movement (focusing on shoulder blade
retraction).

The ultimate warm-up I use with clients is:

Y-Squat
Close-grip Pushup
Inverted Bodyweight Row

8-12 reps of each, 2 times through the circuit.
And away we go...

Next, it is onto the strength training, using the
Turbulence
Training principle of picking the most efficient
and effective
exercises.

These exercises are paired in non-competing
supersets. A
superset is two exercises done back to back
without rest. A
"NON-competing" superset uses two exercises that
don't work the
same muscle groups.

So in traditional bodybuilding supersets, you
might do two chest
exercises. However, in the Turbulence Training
supersets we would
use a pushing exercise (such as pushups or
dumbell chest presses)
and a pulling exercise (such as bodyweight rows
or dumbell rows).

By using non-competing supersets, we allow one
muscle group to work
and one muscle group to recover. This increases
the total amount of
work done in the workout - also known as
increasing exercise
"density". Experts believe increasing exercise
density helps burn
more calories and helps you lose fat faster.

I prefer to stick with a lower repetition range
than that normally
found in traditional bodybuilding programs.
Therefore, I find it
very easy to make a client stronger. All you need
to do is stick to
the basics. Metabolic conditioning and/or fat
loss intervals will
follow the strength training.

I take a big picture approach to training. Pick
exercises and
techniques that are efficient and effective. That
way, people will
get in and out of the gym in as little time as
possible. Therefore,
they can spend more time training their sport
skill or more time
enjoying their life. You don't have to live in
the gym to get great
results. You just need a great program.

For all exercises in the entire workout, we are
training the abs -
so every exericse is a "core exercise" - since we
brace the abs and
activate all of the core muscles while doing all
exercises in the
entire workout. When I say "brace the abs", I
mean tighten them up
as if you were preparing to get punched in the
stomach.

Here's a sample Turbulence Training set-up:

Bodyweight Warmup

Strength Training Superset #1
1A) Lower body, such as dumbell split squats
1B) Upper body pushing exercise, such as dumbell
chest presses

Do 8 repetitions per set. Do not rest between 1A
and 1B. Rest 1
minute after 1B before repeating the superset two
more times for a
total of 3 supersets.

(I hope that clears up all questions on
supersets!)

Strength Training Superset #2
2A) Lower body, such as Stability Ball Hamstring
Curls
2B) Upper body pulling exercise, such as dumbell
rows or pullups

Do 12 repetitions per set. Do not rest between 2A
and 2B. Rest 1
minute after 2B before repeating the superset two
more times for a
total of 3 supersets.

Finish with 20 minutes of interval training for a
complete fat
burning workout in less than 45 minutes. We will
complete the
session with stretching for the tight muscles
only.

Get more workouts =>
http://www.turbulencetraining.com/