IBUR is based on many of the same principles as regular interval training but

Ibur is based on many of the same principles as

This preview shows page 214 - 217 out of 222 pages.

This is my personal favorite fat-burning strategy. IBUR is based on many of the same principles as regular interval training, but with each cycle (or each interval) the duration of the sprint and jog phases increase in length. Here s an example: Interval portion Speed Duration 1a Jog 30 seconds 1b Sprint 20 seconds 2a Jog 60 seconds 2b Sprint 30 seconds 3a Jog 90 seconds 3b Sprint 40 seconds 4a Jog 120 seconds 4b Sprint 50 seconds 5a Jog 150 seconds 5c Sprint 60 seconds 6a Jog 180 seconds 6b Sprint 70 seconds Total 15 minutes This is the workout I used myself. I used it 3 times per week and it led to a marked decrease in body fat. For athletes it may not be the most specific method available, but if all you re interested is fat loss, give IBUR a try. You won t be sorry!
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Swinging into condition In life I have only four certainties, four things that keep me grounded and remind me that regardless of what happens in my life I will always have at least something solid to hold on to: 1. When I wake up in the morning, a new day begins 2. I am particularly fond of big breasted vixens 3. A solid workout should revolve around “multi-joint” exercises 4. General Physical Preparation (GPP) work is one of the keys to athletic success That s it! Whatever happens in my life I can keep myself afloat by reminding myself of things that don t change, things that are solid as a rock. I would like to take time to address the fourth of my certainties, as it s probably the hardest to understand and visualize as a concept. Let me first tell you that regardless of how much specialized work you do, if you are not in good physical condition you will not be able to perform at your best. That s true regardless of your sport or activity of choice. The objective of any training program is to bring you into peak condition. Well, it s impossible to develop peak condition without a proper base constructed out of a rock solid general condition. Furthermore, GPP work can actually help you recover and develop specific qualities needed for your sport. Some of the most popular and most recent forms of GPP work include sled dragging, carrying objects, wheelbarrow, farmers walk, hill sprints, etc. These forms of training as well as their benefits are well documented. But a form of GPP work has been completely forgotten. Yet it is one of the best ways to develop sporting performance, flexibility, strength, and power. I won t keep you waiting much longer, this “special” form of GPP work is none other than “swinging!” By swinging I don t mean going to special clubs where you can loan your wife to some other individual who will let you use his own loved one in return. I agree that this form of activity could also be a form of GPP work, but I digress
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Swinging refers to arm and torso swings while holding a source of resistance. The sources of resistance and the exercises that I am going to demonstrate include: a. Indian clubs b. Sledgehammers c. Kettlebells or dumbbells The objective is to swing one of these objects for a specific length of time (3-15 minutes depending on your level of conditioning). These movements can build tremendous
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