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Essentials Of Burst Training Workout Design

Discover How To Safely And Effectively Use Burst Training Strategies To Burn Unwanted Body Fat, Increase Energy, And Add Lean, Toned, Muscle Like Never Before!

Shane Doll Fitness, LLC 1009 Anna Knapp Blvd #101 Mt. Pleasant, SC 29464

Essentials Of Burst Training Workout Design

2011 Shane Doll Fitness, LLC

Essentials Of Burst Training Workout Design By Shane T. Doll -CPT, CSCS This document is 2011 Shane Doll Fitness, LLC. All Rights Reserved. Publisher: Shane Doll Fitness, LLC 1009 Anna Knapp Blvd Suite 101 Mt. Pleasant, SC 29464 Phone: 843-971-8665

Essentials Of Burst Training Workout Design

Table Of Contents: Arsenal Of Exercises For Endless Variations pg 4

- to see videos of over 200 exercises visit my video library at Proper Positioning & Spinal Alignment Proper Progression Towards Burst Training Fitness Training Progression Guidelines Understanding Progression and Periodization General Conditioning Phase Hypertrophy Phase Burst Training Phase Recovery Phase 5 Pillars Of Fitness pg 11 pg 12 pg 13 pg 15 pg 18 pg 21 pg 23 pg 27 pg 28

Essentials Of Burst Training Workout Design

Leg/Hip Exercises Bodyweight Squats Barbell Squats Single Leg Deadlift Glute Ham Raise Band Hamstring Curls Single Leg Bulgarian Squat DB Reaches Prone Abduction/Adduction Single Leg Squat (trail leg on SB) Saggital Jacks Split Squat Mini Band Walks Step Heel Taps Foam Roller Squats TRX Hip Bridge Reverse Split Squat w/ Band Pull MB Squats w/ Feet on MB Sand bag Squats Duck squat jumps Split Squats Multiplanar Lunges Single Leg Romanian Deadlift Cable Pull Throughs Power Wheel Hamstring Curls Reverse Split Squat Duckwalks Deadlift Bosu Squat SB Hip Bridge Slide Board Ski Jumps w/ Bosu Airex Pad Squats TRX Hamstring Curls Hamstring Curl off Lat Pulldown Hindu Squats Step Ups BB/DB Stiff Leg Lifts Cable Reaches SB Hamstring Curls Reverse Split Squat to Hip Flexion SB Prone Leg Abduction Single Leg Squat (Pistol) Bosu Squat Shuffle (multiplanar) Prisoner Squats Hip Flexion/Extension w/ tubing Zercher Squats 2x4 Squats Step Up To Balance MB Tip Drill on Ab Board

Split Squat Jumps w/ overhead BB 1 Leg Jump Step Ups Bosu Squats w/ overhead BB Car Pushing Jumping Jacks w/ Bands at feet Plyo Box Jumps SB Skiers

SB Single Leg Squat (multiplanar) SB Log Rolls SB Supine Rotations

Essentials Of Burst Training Workout Design

Pushing/Anterior Exercises BB/DB Bench Press DB Fly w/ SB Push-up SB Push-up Hands On Ball SB x 2 Flys Slide Board Push-Up Gymnastic Ring Muscle Up Power Push-Up (Band Device) DB Push-ups w/ Alternate Row BB/DB Chest Press From Floor Foam Roller Push-Up Push-Up w/ Hand & Feet on MB T Stabilization Push-Up Roman Chair Dip w/ SB Leg Tuck DB Punches DB/BB Split Jerk Mini Band Prone Shoulder Shuffle Hand Stand Push-Up BB/DB Chest Press w/ SB Cable/Band Fly Bosu Push-up SB Push-Up w/ Feet On Ball Dips Cable/Rope Suspended Push-Up Gymnastic Ring Flys Hindu Push-Ups Push-Up w/ Hip Rotation BB/DB Overhead Press PVC Stand Push-Ups DB/BB Push Press One Arm Push-Up Scorpion Push-ups DB Cross Cuts MB Depth Jump Push-Up Reverse Push-Up DB Fly Band/Cable Press MB Push-up Cross Over Push-Up Off Step Weighted Dips Gymnastic Ring Push-Up Gymnastic Ring Dips DB Push-ups Plyo Push-ups Cable/Band Overhead Press Push-Ups w/ Feet on Step Clock Push-Ups Push-Up Hands on Wobble Board Sand Bag Press DB/BB Push Jerk MB T Stabilization Push Up Hand Stand

Essentials Of Burst Training Workout Design

Pulling/Posterior Exercises Lat Pulldown Band Lat Pull Prone w/ SB Seated Low Row Rope High Pull Front/Back Pull-Ups MB/DB Pullovers Prone DB Rows off step BB/DB Deadlifts Quadraped Cable Alternate High Pulls BB/DB Shrugs Bosu Prone Heel Touches BB Upright Row DB Row w/ Bench or SB Standing Cable Row Pull-ups Jumping Pull-ups Weight Plate Waiters Bow DB Rows Toss & Catch SB Hyperextension Cable Reverse Fly Single Arm BB Deadlifts Bodyweight Rows off Smith SB Cable/Band Pullovers DB Upright Row w/ Squat Staggered Stance DB Row Standing Band Row/Pull L Pull-ups Band Standing Swims DB Mid Trap Raise off Incline Tire Deadlifts SB Reverse Hyperextension BB Bent Over Rows Single Arm BB Rows Supermans DB Sideplank Snatch BB Hang Cleans BB Upright Row to Shoulder Press Farmer Walks DB Single Leg/Arm Row Seated Goodmornings

Lying Shoulder Extension w/ Band Inverted L Pull Ups BB Power Cleans Rope Pull Ups BB Good Mornings Barbell Landmines BB Hang Cleans on Bosu Sand Bag High Pulls BB/DB Snatch BB High Pulls

Essentials Of Burst Training Workout Design

Core/Abdominal Exercises V-Ups SB Rollouts Rocky Abs Mountain Climbers on Slideboard Leg Tucks off Bench Cable/Band Chops Sandbag Chops Coffin Sit Ups V-Up w/ MB Handoff SB Knee Tucks w/ Band Roman Chair Sit Ups Power Wheel Roll Outs Ab Board Sit Ups SB Frog Kicks MB Twisters Pleasant Valleys Seated Back Strokes Ab Board Sit Ups w/ MB Shuffle Seated Band Reverse Sit Up Spiderman Crunches w/ Band Bosu Rowing w/ BB SB Crunch w/ Foam Roller Hits Prone Roll Outs w/ Slides Ab Board MB Toss Windshield Wipers Bench Sit-Up (feet under box) Bosu Dead Bug Leg Tucks w/ MB Shuffle MB/DB Chops Turkish Get-Ups Bosu Sit Ups To Stand V-Up w/ SB Handoff Seated Tug of War Roman Chair Sit Ups w/ Band Power Wheel Knee Tucks Ab Board Sit Ups w/ DB Fly Reebok Core Board Corkscrews PVC Stand Single Leg Extension Serratus Crunches w/ DBs V Sit Up on Bosu w/ Trunk Rot Bosu Supine Open & Tuck DB Press Sit Ups on Ab Board Bosu Trunk Rotations w/ BB Bosu Jump To Slam w/ MB SB Reverse Crunch w/ Band Prone Circles w/ Slides SB Plank Reverse Crunch SB Crunch w/ MB Bosu MB Toss Hanging Leg Raises Plate Chops Band/Cable ABC Crunches Bosu Sit to Stand w/ MB Slam Side Plank w/ DB Tornado Ball Slams Band Railroad Cars Power Wheel Pike Tucks Single Leg MB Slam Overhead Band Side Bends PVC Stand Swings SB Russian Twist w/ MB Band/Cable Rotation Suspended Leg Scissors SB Crunch w/ Band Bosu Reaches w/ BB Sledgehammer Hits Prone Jumping Jacks w/ Slides Plate Figure Eights

Essentials Of Burst Training Workout Design

Bodyweight Exercises Push-ups Eight Count Body Builders Mountain Jumpers Back Bridging Torso Lifts Wheel Barrow Walks Grasshoppers Hindu Push-ups Bear Crawls Frog Jumps Tai Chi Waist Turners T-Stabilization Push-up Skiers Wall Walking Hand Stand Push-Up Kneeling Back Bend No Momentum Sit-Ups Arms Extended Push-Ups Seated Spread Eagle Twists Coffin Sit-Ups w/ Knee Pull In Sprinters Sit Ups Sit Up To Stand w/ Partner Pull-ups Jumping Pull-Ups Supermans Split Squat Squat Jumps Carioca Bowing Tablemakers Partner Push-up Butt Kickers Reverse Leg Lifts Firemans Carry Mountain Climbers Pleasant Valleys Push-up w/ rotation Reverse Push-ups Wall Chair Leg Lifts Behind Head Side Bends Grab Ankles Lift Single Leg Squats Vacuums Throw Down Leg Lifts Seated Arm & Leg Scissors Prisoner Squats L Pull-ups Quadraped Sideplank Lunge Duck Walks Straight Leg Kicks V-Ups Hindu Squats Centipedes Single Leg Reach Bicycle Crunches Jumping Jacks High Knee Runs Crab Walking Donkey Kicks One Leg In Air Push-Up Hand Stand Finger Tip Push-ups Jumping Split Squat Sideward Leg Lifts Lying Leg Scissors Coffin Sit-Ups Spread Eagle Sit Up Seated Leg Tucks Saggital Jacks Split Squat Front/Back Pull-ups Bodyweight Rows off Smith Dips

Essentials Of Burst Training Workout Design

Push-Up Exercises Wall Push Ups 180 Degree Plyo Push Ups Climber Push Ups w/ Dumbbells Dumbbell Fly Push Ups Depth Push Ups to Stick Slider Push Ups Arms Extended Push Ups Close to Wide Grip Push Ups DB Push Ups w/ Feet Elevated Dip Push Ups 90 Degree Plyo Push Ups Climber Push Ups Cross Over Push Ups Depth Push Ups to Plyo Feet Elevated Push Ups Foam Roller Plyo Push Ups Handstand Push Ups MB Push Ups Plyo Push Ups to MB Push Ups w/ Feet on MB Push Ups w/ Feet on SB Slider Push Ups Spidermans

Feet on SB Hands on MB Push Ups Feet on SB Hands on MB Plyos Foam Roller Hands/Feet Push Ups Gymnastic Ring Push Ups Hindu Push Ups MB Shuffle Push Ups Plyo Push Ups to Clap Roller Coaster Push Ups Scorpion Push Ups Slider Push Ups w/ Leg Jacks Hindu Push Ups w/ Clap Plyo Push Ups over Cone Push Up Squares Push Ups w/ Hands on SB Slider Push Ups Full Jacks T Stabilization Push Ups

Essentials Of Burst Training Workout Design

Conditioning Exercises Mountain Climbers Jumping Jacks Tabata Squats Squat Jumps Butt Kickers Upper Body Ergometer Prone Skiers Weight Vest Treadmill Jumping Jacks w/ Soft MB Hindu Squat Jumpers Indian Runs Line Drills Chain Walks MB Slams Duck Squat Jumps Hill Sprints MB Jump Over/Pick/Press Mountain Jumpers Eight Count Body Builders Bosu Jumps Box Jumps Jump Rope Versa Climber Burpees Car Pushing Saggital Jacks Band Squat Jumps Scab Runs Intervals Tire Flips DB Cross Cuts Step/Bleacher Runs BB Krackens Grasshoppers MB Push Up to Squat Jump Skiers High Knees Heavy Bag Rower Band Run Outs Sand Bag Carry Bear Crawls DB Push Press Wind Sprints Heavy Rope Sand Bag Throws Split Squat Jumps Tire Drags DB Push Up/Stand/Press

Essentials Of Burst Training Workout Design


Proper Positioning & Spinal Alignment Failure to maintain proper spinal alignment and positioning during exercise is one of the biggest mistakes made with inexperienced exercisers. This mistake will not only affect the effectiveness of the exercise but it could also lead to unnecessary injury. Its imperative that you learn proper positioning when doing weight training exercises so that later on the burst training can be effective.

To make this simple Im going to give you a standard line I use with my clients on a regular basis. Memorize this line and youll have a much better chance of maintaining proper spinal alignment.

Stick your butt out, keep your shoulders back, and look straight ahead

Remember, the muscles in the human body are integratedthey do not work in isolation. That means you could be negatively affecting vertebrae and joints by doing an exercise incorrectly, even it doesnt look like it has anything to do with the area youre focusing on. Let me give you an example.

Take a barbell bicep curl where youre working the biceps. A common mistake made by inexperienced exercisers, especially when the weight is too heavy, is to push the hips forward and swing the barbell up. This puts a significant amount of stress on the low back which could lead to injury of the lumbar vertebrae. The spinal column is at its strongest position when it has a natural arch. With too much flexion or extension with the spinal column straight youre going to have problems.

Youll want to make sure youre always in the ready position. This is where you have your hips slightly pushed back with your shoulders and head in a neutral position. This will maintain a natural position for the spinal column and keep it working in its strongest position. For ever inch you straighten out the spinal column you lose a significant amount of load bearing weight that can be applied.

Essentials Of Burst Training Workout Design


Proper Progression Towards Burst Training Just like with proper spinal alignment, I see a lot of inexperienced exercisers failing to recognize proper exercise progression. Often times an individual will learn some new exercises from a video, article, (or my list) and be excited about giving them a try without looking to see if theyre ready for the progression.

With exercise, everything has a natural order of progression. An example would be you should always make sure you can do split squats before ever progressing them a walking lunge. If youre not able to maintain proper mechanics during a split squat I can assure you that you wont demonstrate it during a walking lunge! Jumping over the natural progressions is never a good idea as its just a recipe for possible injury and diminished returns with your exercise.

Muscle imbalances and poor movement patterns can be present in any individual, not just someone who is de-conditioned. Stick with the basics and once you see youre ready go ahead and progress to more challenging exercises. Proper movement patterns often take time to develop. Doing an exercise correctly one time doesnt mean youre ready for the next progression. Repetition of any movement is essential for proper movement patterns.

Essentials Of Burst Training Workout Design


Fitness Training Progression Guidelines

Upper Body Progression 1. Functional/Bodyweight 2. Weighted Resistance 3. Unilateral/Mobility/Locomotion

Examples : 1. Push-up or Band Press 2. Barbell Chest Press 3. Single Arm Cable Chest Press w/ Rotation

Lower Body Progression 1. Functional/Bodyweight 2. Weighted Resistance 3. Unilateral/Mobility/Locomotion

1. Squat w/ feet parallel 2. Split Stance Squat 3. Lunge 4. Lunge w/ Mobility/Locomotion

Examples: 1. Bodyweight Squat 2. Bodyweight Split Squat 3. Bodyweight Lunge 4. Bodyweight Traveling Lunges *Focus Lower Body Movements In Beginning On Integrating Posterior Chain Musculature And Opening Hips Through Rotation.

Essentials Of Burst Training Workout Design


Core Progression Beginner: Seated Rotations, Stability Ball Hip Flexion/Extension, Standing Rotations, Stability Ball Crunches, Medicine Ball Chops, Medicine Ball Squats, Medicine Ball Reaches

Intermediate/Advanced: Single Leg Rotations/Reaches, Single Leg Hip Flexion/Extension, Reverse Crunches, Planks

Advanced: Rotations with Mobility/ Long Lever Arms

Effective Program Design For Results Probably more than any other individual factor you control, the design and implementation of your workouts will have the biggest impact on your results. A well thought out program with exercises that best address your goals and individual needs will always produce the best results. Lets look at the three steps for effective program design.

1. Determine what you want to achieve from your exercise program. What are your specific goals? Do you want to lose weight, tone and firm, put on lean muscle, etc?

2. Determine if you have any issues that what would limit your ability to do certain exercises. Problems with knees, low back, ankles, shoulders, etc. Is there anything that youll want to discuss with a fitness professional, physical therapist, etc? Dont neglect getting advice and instruction on how to best proceed with correcting any muscle imbalances, joint problems, etc.

3. Establish your starting phase of periodization based on your fitness level and goals.

Essentials Of Burst Training Workout Design


Understanding Progression & Periodization I want to start this section by reviewing a universal fact of life to begin your understanding of how to prepare effective fitness programs. There are few things worth while pursuing that you can expect to accomplish without a clear plan.

Try building a house without a set of blueprints or traveling across country without the use of a map. Clarity is essential for success in most anything you can think of in life. You may be well versed on a variety of exercises but if you dont know how to employ them to achieve your goals your results will certainly be poor. Learning an effective system for using exercises to achieve your fitness goals will be the most important and productive activity youll EVER do as an exerciser. Mastering the basics will have more impact on your results than trying to do a bunch of random exercises. The objective of this training module is to provide you with a proven blueprint for achieving results.

The K.I.S.S. Principal of Seeing Results From Your Workouts Im sure youre familiar with the keep it simple, stupid principal that has been widely used in a variety of books. Youre going to want to use this same philosophy when designing your fitness program.

Effective Periodization In The Real World Lets start by looking at the real objective of periodization methods and why you want to have a plan for your workout progressions. As you probably already know the human neuromuscular system will adapt to any given workload over time. Improvements in any physical skill (strength, endurance, agility, flexibility, etc) do NOT happen linearly.

For example, you cannot continue to get stronger indefinitely by simply always lifting heavier weights. Sooner or later things will taper out with any single stimulus. The key is providing a variety of different stimuli in various cycles to produce physiological change.

A lot of personal trainers and strength coaches like to use load charts and to spend a lot of time tracking sets, reps and other apparently essential information. This is the traditional model of most periodization

Essentials Of Burst Training Workout Design


programs taught in certification courses and textbooks. However, experience has shown me this is not necessary and it just makes things more complicated. Remember, were going to keep things SIMPLE.

Any Effort That Doesnt Require Much Effort Results In Adaptation! The above statement is really the ONLY concept youll have to master in order to design effective periodization and progression strategies. Adaptation to any given workload (which is the natural goal of the human body under increased stress) will always result in a plateau. You simply have to keep changing the stimulus and provide yourself with an increased workload if you want to produce the results youre looking for.

Giving yourself a wide variety of new exercises (simply because theyre fun or whatever) without ever changing the intensity will eventually backfire on you. This is a common mistake that occurs due to a lack of planning.

The Solution Lies In The Implementation Of An Effective System Determine what you want to see from your fitness program. Chances are you may have multiple goals and objectives with your fitness training, but just get some clarity on exactly where you want to go and what you want to accomplish.

You want a simple workout program that you fit into your busy lifestyle.

You want to lose weight and look better naked (who doesnt want that!)

You want more energy, strength, stamina and endurance for all activities in life.

You want better flexibility and movement for everyday activities and recreational sports.

You want to eliminate aches and pains.

Essentials Of Burst Training Workout Design


An Effective Program Is Built On A Solid Foundation An important concept to understand is that improvements in any of the above will always be correlated to your movement and function. Therefore, your ability to really change your shape and see dramatic improvements will depend on your ability to move better.

Youll be limited on how far you can progress if youre hampered by faulty movement patterns. Because of this fact, its always a good idea to have an assessment of movement patterns and muscular imbalances done by a trained fitness professional before starting a workout routine. Based on their findings youll have a much better idea on how long youll need to spend on correction before you progress to higher intensity exercises. In short, youll have a solid plan for how to proceed along with specific exercises and stretches to help you correct any imbalances.

The Basic Four Phases Of SIMPLE Periodization Experience has shown me that you can group fitness training objectives into the following four categories of SIMPLE periodization.

1. 2. 3. 4.

General Conditioning Phase Hypertrophy (Muscle Development) Phase Burst Training Phase Recovery Phase

Youll find that you wont need to stay in each phase for the same period of time or necessarily follow a sequenced order. The idea is that each category reflects a change in stimulus. Your objective will be to provide a sequence of these principals to get the best results.

Essentials Of Burst Training Workout Design


General Conditioning Phase This is the beginning phase for most individuals. Youll be looking to improve movement patterns, stabilize the joints, and begin correcting muscular imbalances. This will be accomplished with bodyweight exercises and functional movements along with primarily non-weight bearing resistance movements from bands, etc. While light weighted resistance exercises are ok, you dont want to use heavy loads until a solid foundation is developed.

The goal of this phase is simple; you want to stabilize the joints, improve neuromuscular recruitment, and prepare the body for the increased demands of higher intensity weighted resistance. The length of time youll stay in this phase will vary on the degree of improvement needed and their primary training objective.

As a general rule, youll find that approximately 2-3 weeks is the minimum amount of time youll work in this phase if you have limited or no exercise experience and moderate issues with movement patterns. In regards to cues for progression you want to be looking for improved stabilization and movement patterns. As you make improvements simply increase the demands by following standard progression guidelines.

Essentials Of Burst Training Workout Design


General Conditioning Workout Example: Start with (1-2) rotations of all three series and progress to (3) rotations. Complete 10-15 repetitions of each exercise. Total body workouts work best focusing on the main pillars of human movement. Allow sufficient recovery time as needed.

Series One Example Resistance Band Press (Pushing) Resistance Band Pull (Pulling) Medicine Ball Reach (Reaching)

Series Two Example Medicine Ball Squat/Curl/Press (Squatting and Pushing) Standing Band Crunch (Hip Flexion/ Extension) Box Step-Ups (Level Changes)

Series Three Example Split Squat or Lunge (Level Changes) Resistance Band Triceps Extension (Pushing) Resistance Band Upright Row (Pulling)

NOTE: the following workout is for example only. There are numerous ways to complete a workout that will support the objectives of this phase. However, regardless of how you develop your workout program design, you MUST focus on joint stabilization and proper movement patterns before progressing to heavier weighted resistance loads.

Essentials Of Burst Training Workout Design


General Conditioning Guidelines As a general rule youll want to be able to control your own bodyweight before progressing to weighted exercises. Heres a short list of some of the cues to look for before progressing to heavier weighted resistance in the hypertrophy phase.


Before doing a weighted barbell squat

You can perform a bodyweight squat with proper biomechanics and demonstrate stabilization throughout the movement. You can keep your feet flat, hips rolled back, the back doesnt round, the knees dont knock, and you stay on your heels as you squat down to a depth where your thighs are parallel to the floor.


Before doing weighted exercises done standing up.

You can maintain the ready position with hips pushed back, knees slightly bent and the spine in a neutral position without breaking form. Your core is stable enough to maintain this position throughout the exercise.


Before doing weighted lunges

You can perform a bodyweight lunge without excessive instability or the trail knee bouncing off the floor. You can do split squat at full depth without losing your balance and swaying side to side. Remember the progressions.and follow them in order. Bodyweight split squat- bodyweight lunge (stationary) bodyweight walking lunge- weighted split squats- weighted stationary lunge- weighted walking lunge.

Essentials Of Burst Training Workout Design


Hypertrophy (Muscle Development) Phase This is typically the next progression from a general conditioning phase. You have developed a solid foundation from the functional movement patterns and youre now ready to start adding weighted resistance. The objective is simple; create overload in the muscles with increased volume and higher intensities from leverage and/or heavier weights.

Youll start with moderate loads (10-15) repetitions and progress to workouts where youre objective will be to reach momentary muscle failure (MMF) with heavier loads at (5-8) repetitions. Doing the same old three sets of ten reps week in and week out with the same weight is what keeps most people stuck in a rut, as you know. Dont make this mistake.

You cant go super heavy at EVERY workout during a hypertrophy phase so look to integrate moderate loads (8-10 rep ranges) and more functional movements when needed. The primary objective for this phase is to develop lean muscle so make the momentary muscle failure principal your main stimulus.

It is imperative that you reach MMF (momentary muscle failure) on the last 1-2 sets of your primary weight training movements with some workouts during this phase. A total of three-four sets for your primary weight training exercises will produce the best results.

Make sure to properly warm-up the client with dynamic stretching and lighter loads before initiating heavy sets designed for MMF. An upper/lower body split where you target legs one day, push/press movements the second, and pulling movements the third day seems to work well during this phase.

NOTE: the following workout is for example only. There are numerous ways to complete a workout that will support the objectives of this phase. However, regardless of how you develop your workout program design, you MUST apply an overload stimulus sufficient enough for momentary muscle failure at times. Functional movements alone will NOT get it done from a hypertrophy (muscle development) standpoint.

Essentials Of Burst Training Workout Design


Hypertrophy Workout Example: Complete last (2) sets of each weight training movement at momentary muscle failure @ 5-10 reps. Functional exercises in between weight training movements should provide 60-90 seconds minimum of active recovery time. Avoid choosing functional exercises for active recovery that heavily recruit muscle groups being targeted with weight training exercises.

Series One Example Lat Pull-Down Resistance Band Rotations Bodyweight Squat Variation

Series Two Example Dumbbell Rows T-Stabilization Push-Up Cable/Band Wood-Chop Variation

Series Three Example Barbell/Dumbbell Upright Rows Medicine Ball Lunge Variation Box Step Ups with Internal & External Rotation

Essentials Of Burst Training Workout Design


Burst Training Phase The next phase will focus on continuing to develop lean muscle while also improving your post workout hormonal responses with higher intensity (glycolytic & anerobic) workloads. The pace will get picked up and youll start employing super sets, cardio intervals, and other techniques to deliver optimal results. This is THE MOST PRODUCTIVE phase of fitness training that Ive found in my 20+ years as a fitness professional. For most individuals looking to lose weight, get in shape, increase lean muscle tone, improve energy, etc, this is the phase you want to work up to. You probably already know the numerous reasons why Im so big on doing Burst Training so lets just get right into some of my favorite workouts.

Burst Training Workout Examples:

Burst Training Workout #1 Series One Dumbbell Bench Press Band Rows Jumping Jacks 30 seconds

Series Two Dumbbell Rows Band Rotations Mountain Climbers 30 seconds

Series Three DB Push Press Reverse Crunch Medicine Ball Skiers 30 seconds


Essentials Of Burst Training Workout Design


Burst Training Workout #2 Series One Push Ups TRX Suspended Knee Tucks Jump Squats 30 seconds

Series Two TRX Suspended Rows MB Diagonal Chops Jump Rope 30 seconds

Series Three Band Press- Band Pull Superset Wheel Roll-Outs Box Jumps 30 seconds ============================================================================== Burst Training Workout #3 DB Push-Press DB Squat to Upright Row DB Stationary Lunges DB Push-Ups to Renegade Rows DB Burpees To Bicep Curl

Repeat the (5) movements in a row without letting go of the dumbbells. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Vary rep ranges (5-15) according to fitness level, weight being used (heavy versus light), and general changes in workloads.


Essentials Of Burst Training Workout Design


Burst Training Workout #4 BB Hang Clean BB Push-Press BB Squat BB Bent Over Row BB Deadlift

Repeat the (5) movements in a row without letting go of the barbell. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Vary rep ranges (5-15) according to fitness level, weight being used (heavy versus light), and general changes in workloads.


Burst Training Workout #5 Bodyweight Prisoner Squats (hands at head- interlock fingers behind head) Bodyweight Prisoner Lunges (hands at head- alternate legs- stationary) Bodyweight Jump Squats Bodyweight Jump Split Squats V-Ups Lying Leg Raises

Repeat the (6) movements in a circuit moving as quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Start with 5-10 reps for each movement and progress up as you get stronger and have better conditioning. This simple bodyweight leg routine with some core-abdominal work is highly effective. Its a staple with my personal training clients and always seems to put the burn into the legs every time.


Essentials Of Burst Training Workout Design


Burst Training Workout #6 Push-Ups Burpees Bodyweight Hindu Squats Bodyweight Alternate Lunges (stationary) Mountain Climbers Close Grip Push-Ups Wheel Roll-Outs Jump Rope

This is an advanced bodyweight routine that is sure to challenge you. Repeat the (8) movements in a circuit moving as quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Start with 5-10 reps for each movement (30 seconds on conditioning exercises) and progress as you get stronger and have better conditioning.

============================================================================= Burst Training Workout #7 DB Chest Press DB Rows off flat bench or hand on stability ball DB Diagonal Chops DB Clean To Overhead Press DB Squats To Bicep Curl Jump Rope

This is a favorite burst training routine using just dumbbells. Repeat the (6) movements in a circuit moving as quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Start with 5-10 reps for each movement (30 seconds on conditioning exercises) and progress as you get stronger and have better conditioning. =============================================================================

Essentials Of Burst Training Workout Design


Burst Training Workout Variations There is no one way to do burst training. The variations of workouts are virtually endless. The key thing to remember is your introducing a different stimulus that will challenge the client with high intensity work. Listed below are some of the ways you can change program variables to do burst training. 1. 2. 3. 4. 5. 6. Super-setting same muscle groups Super-setting opposing muscle groups Decreasing loads (weight), increasing repetitions, decreasing rest time. Metabolic endurance (work capacity against time) Metabolic stamina (adding cardiovascular intervals to work capacity) Giant sets (combining 4 exercises in a row working same muscle groups)

Recovery Phase A recovery phase is nothing more than backing things off for a while to allow for recuperation. The emphasis is taking a break from the higher intensity burst training and shifting your exercise to functional movements in a low-moderate intensity. Bodyweight movements or those using band resistance are preferred during recovery phases. You may also choose to do active recovery exercises like swimming, biking and other lowintensity exercise. As a general rule I like to take a full one week of recovery after every 4-6 weeks of high intensity training. Use your best discretion when determining when to take a break and simply listen to your body. Looks for cues on overtraining which will only lead to a plateau. Dont be afraid to take these week long recovery phases. Its one of the most productive things you can do with your training.

Essentials Of Burst Training Workout Design








1. Push Vertical Push: MB-KB-DB-BB Overhead Shoulder Press, Push Jerk, Cable Overhead Press Horizontal Push: Push Ups, Band Chest Press, DB-BB Bench Press, Cable Chest Press, DB-BB-KB Floor Press 2. Pull Vertical Pull: Pull Ups, Pull Down, Inverted Row, Upright Row, BB High Pulls, BB Shrugs, Bent-Over Row Horizontal Pull: Band Rows, Seated Row, Squat Cable Rows, Sled Pulls 3. Squat / Level Change / Lunge / Deadlift Squat BW Squat, TRX Squat, Hindu Squat, Split Squat, Bulgarian Squat, 1 Leg Reach, 1 Leg Squat PVC Overhead Squat, Band Resisted Squat, MB Squat, MB Split Squat, MB 1 Leg Chop Squat KB Goblet Squat, Racked Squats, Bootstrapper Squats, Deck Squats, Sumo Squat, Bulgarian Squat, Swings DB Squats, Sumo Squats, Split Squat, Overhead Squat, Bulgarian Squat BB Back Squat, Front Squat, Overhead Squat, Bulgarian Squat Level Change Box Step Up, Weighted Box Step Up, Box Step Down Lunge BW-MB-KB-DB-BB Sagittal, Frontal, & Transverse Plane Lunges Deadlift KB-DB-BB Deadlift, Sumo Deadlift, RDLs, 1 Leg RDLs 4. Trunk Flexion / Extension / Rotation MB-KB-DB-Band-Cable Chops, Diagonal Chops, Rotations, Sit Ups, Leg Raises, TRX-SB-Wheel-Slider Knee Tucks, TRX-SB-BBWheel-Slider Roll Outs, Hyperextensions, Cable Crunches, KB Windmill, DB-KB Turkish Get Up, MB Throws, Back Bridge, Supermans, MB-KB-DB Figure Eights, V-Ups, TRX-Wheel Pike Tucks, Roman Chair, T-Stabilization, Russian Twist, Pleasant Valleys, MB-KB Twisters, TRX-Wheel-Slider Corkscrews, Table Makers, Torso Lifts, Grasshoppers, Inchworms, Side Plank Extensions, Windshield Wipers, Toes to Bar 5. Locomotion / Total Body Explosive Movements Locomotion - Traveling Lunge, Run, Sprint, Bounding, Hops, Ladder Drills, Bear Crawl, Band Runs, Sled Drags, Stair Runs, Farmers Walk, Box Steps, Band Walks, Crab Walks, Mountain Climbers, Duck Walks, Car Pushing, Rowing Total Body Explosive Movements - Power Snatch, Hang Clean, Power Clean, Clean & Jerk, Burpees, Jump Squats, Box Jumps, Vertical Jumps, Broad Jumps, Duck Squat Jumps, DB Squat to Pull to Catch, DB-KB Clean to Press, MB Slams, MB Wall Ball, Tabata Front Squats, Tabata Push Press, Battle Ropes, Tire Flips, DB-BB Clean to Front Squat to Press Progression/ Reference Key General exercise progression is as follows: bodyweight and functional movements should be used to develop integration and stabilization before heavier resistance is incorporated. Exercises done on the feet should start with parallel stance, split stance, single leg, then with mobility. Upper body exercises should progress with both arms first, then alternating, single arm, then with mobility. Only use total body explosive movements once core stability has been developed. Reference Key- BW: bodyweight, MB: medicine ball, BB: barbell, DB: dumbbell, KB: kettlebell, SB: stability ball, TRX: TRX suspension straps, Wheel: ab wheel, RDL: Romanian Deadlift, Sagittal Plane: in front and back, Frontal Plane: lateral, Transverse Plane: back and to the side 1009 Anna Knapp Blvd #101 Mt. Pleasant, SC 29464 Phone: 843-971-8665

Essentials Of Burst Training Workout Design