In every Turbulence Training workout program I create, I follow a particular structure, known simply as the 4 "S's"; start, strength, sweat, and stretch. Any good workout program should have these components in them, and TT is no exception.
The 4 "S's", otherwise known as start, strength, sweat, and stretch are the foundation of all Turbulence Training workouts. .
Start:
To start the TT workouts, I like to use bodyweight warm-up exercises. If you are really pressed for time, then pairing a lower body exercise such as a prisoner squat, with an upper body exercise like a push-up, will suffice as an effective total body warm-up.
Strength:
This encompasses the strength training (superset) portion of the Turbulence Training programs. In contrast to bodybuilder training where they are using supersets to target similar muscle groups, in the TT programs, you will find supersets of 2 non-competing exercises.
First, supersets are two exercises done back-to-back with no rest in between and allow you to get more work done in a shorter amount of time.
Further, non-competing supersets are two exercises paired together that focus on opposite muscle groups, thereby allowing for sufficient recovery time before challenging the muscle again.
It's also important to take into consideration exercises that have a tendency to fatigue your grip. Therefore, in TT programs you will normally find a superset pairing a lower body dumbbell exercise with a pushing-type of upper body exercise.
Also, many people do not know this, but if you incorporate the right exercises into your program, then performing only one superset of 1-3 non-competing exercises will still allow the user to gain 75% of the benefits of doing 3 supersets. By doing this, you are applying enough stimuli to the body to maintain muscle mass.
Sweat:
This section involves the interval training aspect of the workout program. With intervals, you can do them either before or after your strength training session and still experience similar results. However, by performing intervals before strength training you need to be aware of the fatigue that will undoubtedly set in and thus impair your ability to maximize your strength training session.
Stretch:
Often overlooked, stretching is an important element to any program, especially the Turbulence Training programs. So be sure to stretch those tight muscles following your workout.
Tune into the next video where I debunk the myths surrounding the need for high volume workouts and reveal exactly how to structure a workout all fitness levels can enjoy results from.
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If you need assistance on anything, you can contact us.
Let me know about your success on the TT Member's Forum.
Stay strong!
Craig Ballantyne, CTT Certified Turbulence Trainer
Author, Turbulence Training
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NOTE: Turbulence Training For Fat Loss is a downloadable e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book and all the bonus reports onto your computer. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto, Ontario
M6S 5A5
For 21-days you'll get to try the Turbulence Training workouts and all you pay is $4.95 during that time. Heck, you can spend that much in a Starbucks just for a coffee!
During my 12 week journey I lost 15.5 lbs, inches off everywhere, and 5.3% body fat...I was able to take “after pictures” fitting comfortably into a pair of size 27 jeans that I haven’t fit into in years!