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Extreme Training: Periodization Extreme Style
January 31st, 2010categories: Extreme Training, Mental Muscle, Muscle Building
The idea of intentionally backing off from training is hard for many dedicated athletes to do.
Even if it is part of a part of a larger plan, such as Periodization. Periodization is the training theory which says you should schedule your long term training into periods. For example, six weeks of mass training followed by six weeks of strength training followed by three weeks of fat loss training followed by six weeks of mixed training. You get the picture.
Now, many people have had great results using periods of training. The problem comes in when you are supposed to be in a losing weight and building endurance, but you feel like training for mass, not just because you “feel” like it in terms of your mental focus, but because you are making great gains and don’t want to stall progress by switching things up just because your pre-written plan says that’s what it’s time to do.
As an advocate of switching things, you might think we at the Extreme Training Zone would rarely recommend sticking to a program. Actually, we strongly believe that you should stick to what works for as long as it works. When a program stops working, when the results start to slide, or even reverse, it’s time for extreme measures. Extreme Training.
Incorporating the proven methods of Periodization into Extreme Training is as simple as listening to your body and mind for feedback. If you are dreading a certain kind of workout, take some time and figure out what the problem is, before you get burned out on something that is actually very productive. Make the routine more intense, but shorter. Less intense, but longer. Do something else for a while and then go back fresh.
When you are on a roll, stay on it. Do everything you can to keep the gains coming and motivation high.
If something bad happens, you get a cold, or start to accumulate tendon pain, take that as a sign to back-off. This is the natural way of integrating Periodization into your Extreme Training. Listening to your Body. In other words, don’t plan to take off for no reason. Take off, take it easy, do what is necessary to rebuild and recharge.
Then, when you are fresh again, you will return with a burning desire to train that will convince you that
What to strike first?
Periodization works. Only in this case, you dictate the periods, not a schedule that sounded good at three in the morning six months ago.
Does this mean long term planning is not important? Far from it.
Now that we are far enough away from January 1, and the infamous resolutions are starting to settle back down to Earth… Stay tuned for a post on How to Create a Long Term Plan you will Grow With.
Yours in Extreme Training!
Please feel free to leave comments or thoughts below.
Extreme Training:Focused Muscle Blast Part 5
July 11th, 2009categories: Extreme Training, Extreme Training Routines, Muscle Building
Champions Train with Laser Focus and Relentless Intensity.
The Finish Line
This Fourth Week of Training will Test Your Courage and Reveal what you’re Made of. If you made it this far in the Program, you probably already know. And so does Everybody Else.
If you have not read and worked through Part One, Part Two, Part Three, and Part Four of this Series, the links will take you there. Prepare for an Adventure!
Quick Review: The first three weeks of the Extreme Focused Muscle Blast Program were designed to bring you the Motivation and Training Concepts necessary for you to Generate Warrior Mental Focus and Physical Intensity.
The Major Muscle Building Strategy employed in this program is Extreme Specialization. This is a very Effective Strategy for the simple reason that it is easier to develop one muscle group at a time as opposed to trying to build everything all at once.
People new to the Muscle Building Universe usually make progress in several, or even all, muscle groups at once. But, as their fitness levels increase it becomes more and more difficult to make new gains. For some people, that is fine. They feel good, enjoy training, and are in balance.
In the Real World, BALANCE IS DEATH. You are either Getting Stronger or Getting Weaker. Nothing remains the same. Is this an Extreme point of View? The answer is a matter of individual philosophy.
The Rewards of Extreme Focus are Huge! In fact, Most of the Athletes who have lived through this Program Refused to Return to the “Real World” of Training. They learned that Extreme Effort leads to Extreme Results.
The Extreme Training Zone was born so that Extreme Athletes never have to Return to the Land of the Normal (normal training leads to normal results). This Extreme Program represents the First Step on a Journey that never ends.
But don’t worry about what comes next. Focus on where you are and what you are going to accomplish in the Final Week of this Adventure.
WEEK FOUR: THE CLIFF
DAY ONE: EXTREME LEVEL 1
Group One: Exercise 1: 20 sets of 3 reps. Rest :60 seconds between sets.
Group Two: Exercise 1: 20 sets of 3 reps. Rest :60 seconds between sets.
Total workout time should not exceed One Hour. Start with your 5 rep weight and hold on as long as possible. Then, drop weight as necessary.
Your objective is to become increasingly efficient at these two exercises. Find the groove and stay in it.
If you finish in under one hour, feel free to do 3 sets of abs, 30 reps each set.
DAY TWO: EXTREME LEVEL 2
Group One: Exercise 2: 1 set of 101 reps. When completed rest 2:00 minutes and move to the next exercise.
Group Two: Exercise 2: 1 set of 101 reps.
On these first two sets, you should use a weight you can do at least 25 reps straight with. When you fail, put the weight down, take five deep breaths, pick up the weight and keep moving. Keep moving until you get to 100 reps. After 50 reps it is OK to slightly reduce the range of motion on the exercise. Your goal is to complete the set. Breaking form by limiting motion is OK. Swinging, and jerking, twisting and straining, NOT OK!!!
Group One: Exercise 2: 10 sets of 10 reps. Rest :60 seconds between sets.
Group Two: Exercise 2: 10 sets of 10 reps. Rest :60 seconds between sets.
Start light on the weight and see what happens before increasing. Remember. Pain from exertion is in your mind. Any other type of pain, STOP and reevaluate. In other words, DO NOT COMPLETE A SET IF YOU FEEL PAIN. It is far better to cut the workout short than to risk an injury which will really dampen your progress.
If you feel like doing abs and cardio, go for it.
DAY THREE: EXTREME LEVEL 3
Group One: Exercise 1: 3 sets of 55 reps. Rest 2:00 minutes between sets.
Group Two: Exercise 1: 3 sets of 55 reps. Rest 2:00 minutes between sets.
Start with a weight you can do at least 15 reps with. At failure, put the weight down, rest for five breaths, pick up the weight and keep moving.
Group One: Exercise 1: 9 sets of 9 reps. Rest :90 seconds between sets.
Group Two: Exercise 1: 9 sets of 9 reps. rest :90 seconds between sets.
Start with a comfortable weight and focus on maintaining form. As your form starts to loosen, reduce the weight.
Abs and cardio, only if you feel the need and have the time.
DAY FOUR: EXTREME LEVEL 4
Group One: Exercise 2: 15 sets of 11 reps. Immediately move to next exercise for super-set.
Group Two: Exercise 2: 15 sets of 11 reps. Rest :90 seconds between super-sets.
Use a weight you can do 15 reps with and hold on as long as possible. If you start to strain, or shift your lifting position, Stop and reduce the weight and then continue.
Group One: Exercise 1: 15 sets of 2 reps. Rest :60 seconds between sets.
Group Two: Exercise 1: 15 sets of 2 reps. Rest :60 seconds between sets.
Start with your 12 rep weight and add 5-10 pounds per set so that you are close to your 3 rep maximum on the 8th set. Then, stay or reduce weight to stay at 2 reps.
You may want to save any energy you have left over for tomorrow.
DAY FIVE: EXTREME LEVEL 5
Group One: Exercise 2: 5 sets of 50 reps. Immediately go to the the next exercise for a super-set.
Group Two: Exercise 2: 5 sets of 50 reps. Rest 2:00 minutes after each super-set.
Start with a weight you can do 20 reps with. At failure, put the weight down, take five breaths, pick up the weight, and keep moving. Feel free to reduce the range of motion after 30 reps of that set as necessary. Reduce the weight on each set so that you can get at least the first 20 reps in a row.
Group One: Exercise 2: 5 sets of 5 reps. Rest :60 seconds between sets.
Group Two: Exercise 2: 5 sets of 5 reps. Rest :60 seconds between sets.
You may be able to increase the weight during these sets as the fatigue leaves your body. Work smart, keep good form, and stop at the first sign of pain.
Nothing else.
DAY SIX: REST
Really.
DAY SEVEN: EXTREME LEVEL 5+
Group One: Exercise 1: 1 set of 250 reps. You know the drill. Take 5 breaths between reps as necessary. Every 25 reps, stop and reduce the weight.
Group Two: Exercise 1: 1 set of 250 reps. Same as above.
This is actually more about good and efficient form, and mental toughness than anything else. You know you can do this, but you will feel GREAT when you have finished this workout. Discomfort is temporary. Greatness is forever!
What next? Stay tuned for the next Extreme Training Program which will take your sharpened mental and physical powers deeper into the Undiscovered Territory where Growth is Unlimited.
I hope you enjoyed the Journey! Please leave comments or questions below.
And, the Extreme Newsletter is almost here. Sign up for your Free Subscription below and receive information which will keep you Motivated, Focused, and on the Extreme Path to Perpetual Growth.
Extreme Training: Focused Muscle Blast Part 4
July 3rd, 2009categories: Extreme Training, Extreme Training Routines, Muscle Building
Back for more? You must be Extreme!
Welcome to the Third Week of training. If you are new to this series, please read Part One, Part Two and Part Three before proceeding.
What doesn't make you stronger...
Prepare for an Increase in Intensity. If you barely made it through Week Two, perhaps you should reconsider what you are doing. Are you Committed to achieving the Objectives that you set for yourself two weeks ago? Are you in the Condition that you thought you were? If the answer to both questions is a Strong Yes, then let’s get to it.
WEEK THREE
DAY ONE: Extreme Difficulty
Wave Set Day
Group One: Exercise 1: 5 sets 0f 16,17,18,19,20 reps. Immediately proceed to the next exercise.
Group Two: Exercise 1: 5 sets of 16,17,18,19,20 reps. Immediately proceed to the next exercise.
Group One: Exercise 2: 5 sets of 16,17,18,19,20 reps. Immediately proceed to the next exercise.
Group Two: Exercise 2: 5 sets of 16,17,18,19,20 reps. Rest 2:00 minutes before starting the next wave of four exercises.
This day is about one thing. Hard Work. Use as much weight as you can. Use your Training Log for starting weights.
Abs and cardio? Your call. You might want to save your energy for tomorrow.
DAY TWO: Extreme Difficulty
After yesterday’s training, most people would want to take it easy. YOU ARE NOT MOST PEOPLE!
Group One: Exercise 1: 6 cycles of 6 sets of 6 reps. Rest :10 seconds between sets and :90 seconds between cycles.
Group Two: Exercise 1: 6 cycles of 6 sets of 6 reps. Rest :10 seconds between sets and :90 seconds between cycles.
Use as much weight as possible. Do not get concerned if you are dropping weight rather rapidly after each cycle. The important thing is your intensity, not how much weight you lift.
Abs: 100 reps of 4 different exercises of your choice.
DAY THREE: Extreme Difficulty
This could have been an easy day, but isn’t. Oh well.
Group One: Exercise 1: Warm up with 3 sets of 3 reps.
Then, 14 sets of 3 reps. 2:00 rest between sets.
Group Two: Exercise 1: Perform 14 sets of 3 reps. 2:00 rest between sets.
Build the weight on each set so that you hit your maximum weight at the 4th or 5th set. Then, do whatever is necessary to stay at 3 reps per set. Your focus should be exploding through the roof!
DAY FOUR: Easy Day
Group One: Exercise 2: 7 sets of 10,11,12,13,14,15,16 reps. Immediately Super-Set with next Exercise.
Group Two: Exercise 2: 7 sets of 10,11,12,13,14,15,16 reps. Rest. :90 seconds after each Super-Set.
Goal for today is to maintain Excellent Form. Focus on connecting with the movement and Think Deep into the Target Muscles.
Abs and Cardio are optional.
DAY FIVE: Moderate Difficulty
Inverted Pyramid Day
Group One: Exercise 1: 11 sets of 12,10,8,6,4,2,1,1,2,4,6 reps. Rest is :90 seconds between sets.
Group Two: Exercise 1: 11 sets of 12,10,8,6,4,2,1,1,2,4,6 reps. Rest is :90 seconds between sets.
Start light and Add Weight each set until you hit your maximum 1 rep weight. As you return down the Pyramid, try to use 5-10 pounds more weight per set than what you used on the way up.
Abs: 100 reps of three exercises of your choice. Cardio is optional.
DAY SIX: Moderate Difficulty
Group Two: Exercise 1: 10 sets of 10 reps. Super-Set with next exercise.
Group One: Exercise 2: 10 sets of 10 reps. Rest :90 seconds after each Super-Set.
Use your working weights for 10 reps and hold on as long as possible. The key for this workout is to be steady and smooth in your application of power.
Abs and Cardio are optional.
DAY SEVEN:
REST! Once again, feel free to work on other Muscle Groups that you have the burning desire to train, but save your energy. The Fourth and Final Week of the Extreme Training Focused Muscle Blast will bring you to Levels of Intensity that will do one of two things: One. Make you Stronger. Two. Don’t ask.
It is time to start thinking about what you want to accomplish after completing this program. Write down your objectives and establish time-lines to reach your goals. Ultimately, it is not the specific program that matters. It is the Intensity and Focus that You Bring to your Training on a Consistent Basis. That being said, the Right Program at the Right Time can help you Generate this Essential Intensity and Focus!
Train Smart, Think Hard and Have Fun!
How is this program working for you? Leave comments and questions below. And Remember. The Launch of the Extreme Training Newsletter is almost here. Do you want to receive this Free Newsletter with Vital Training Information that Will help you Achieve your Strength and Training Goals? Then sign up now.
