Desire more muscle mass? Here is a great turbulence training workout you can do. It’s workout A from the 8-Week TT for muscle program. Start with a bodyweight Warm -up of 10 Y-squats, 10 pushups, 8 Diagonal lunges, and ten inverted Rows. A warmup is very important, especially if you’re coaching in a cold environment. A warmup will help you recover far faster between strength training exercises and prevent injury.
After the Body weight warmup, Craig Ballantyne, creator of this workout, wants you you do perform precise Warm-up sets. We’re going to start off with a 2-board press for 6 repetitions at a speed of 2-0-1. Use 50% of the weight you would use in a normal set. A 2-board press, get a partner to hold the board on your chest. Get two 2 by 4′s nailed together, a yoga block, or any other piece of material that’s 6 inches thick.
You may also just “wing it” and stop the movement six inches above your chest. If you have the board, simply get a partner hold the board on your chest, right where you will bring the bar down.
If you don’t have a spotter, be careful with the bench press. Or, you are better off performing the movement with dumbbells, and stopping the movement just six inches above your chest. Keep your elbows close to your sides, and lower the bar straight down to the base of your chest. Lower the bar on to the block, and then press the bar back up.
It’s important to get your system right. You can use your warmup set for technique practice. A speed of 2-0-1 suggests that you lower the bar with two second count, no pause, and press with a 1 second count. 2nd warmup exercise is the DB Row. Utilize a 2-0-1 speed using half of your precise weight. Perform six repetitions. Rest one minute and perform another set of the same warmup superset using seventy five percent of your precise weight.
No workout procedure will guide you like this one Turbulence training. If you wish to read a look up of this exercise program, click this link Turbulence training review.
