Current Training - Accelerated Muscular Development!

"But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint." - Isaiah 40:31

A few weeks ago, I mentioned that I was able to get my training back on track after illness, injury and time off for various reasons.

Because of my busy schedule, I wanted a program that wasn't excessively time consuming each day and that encompassed all areas of training including a proper warm-up, proven resistance training techniques and a proper cool down. I also preferred a training program that consisted of no more than three resistance training sessions each week.

I began writing my own training plan that consisted of all of the above when I discovered a program that addressed everything I wanted and was already written - Accelerated Muscular Development (AMD)!

During the past three weeks that I have been using AMD, I have been pleasantly surprised to see a visible increase in my upper body development along with lower body fat levels.

AMD contains several different components that make it a well-planned training program. Let's discuss the various components of the program.

Self-Myofascial Release (SMR), Mobility and Activation
Many training programs do not include this information. However, it is a very important part of the warm-up process to prepare the body for resistance work.

Self-myofascial release (SMR) is a way to manipulate the soft tissues of the body (muscles, tendons, ligaments and fascia) to help break up scar tissue and increase range of motion throughout the body for better movement and performance. A few minutes of "foam rolling" will make a tremendous difference in the quality of a training program.

Mobility refers to the body's ability to move properly and absorb forces and dynamic movements in the various joints of the body including the ankle, hips and spine. Performing a dynamic warm-up that includes exercises that improve mobility results in better posture, proper muscle engagement, fewer injuries, more strength and better, more fluid movements. This doesn't take much time, but it is highly beneficial.

Activation refers to "awakening" muscles that have become dormant as a result of too many activities that cause a shortened range of motion. Examples include sitting on the couch or in front of a computer and driving - Basically, any seated task or activity causes the muscles of the hamstrings, glutes and upper back/shoulders to shorten. This creates pain, a slouched appearance, forward head posture and tightness. By including exercises to activate these dormant muscles, we can regain a full range of motion.

Resistance Training - Undulating Periodization and EDT
A properly designed resistance training program should use a form of "periodization," or planning, in order to elicit consistant progress over weeks, months and years. There are different forms of periodization including linear, alternating, conjugate and undulating. Although all these methods can and do work, it has been proven that undulating periodization results in the best strength and size gains. With AMD, the main exercise movement during each day of training is based on undulating periodization in order to elicit the best size and strength gains possible.

Once the main exercise is completed, the trainee moves to the supplemental exercises. The supplemental exercises are based on Escalating Density Training (EDT) as popularized by Charles Staley. EDT consists of timed blocks of training where two exercises are performed back-to-back with as little rest as possible. This increases the "density" of the workout by allowing the trainee to perform a lot of work in a short period of time. The use of EDT allows the trainee to increase the amount of volume of work performed, thus increasing overall muscle size while getting some conditioning benefits.

The "Core"
When referring to the core, many people specifically mention the abdominals or the coveted "6-pack." However, the core refers to the musculature surrounding the torso, hips and pelvis which includes the abdominals, lower back, glutes, obliques and surrounding muscles.

A proper training program should include exercises that work the entire core in order to help stabilize and protect the spine through various torso movement patterns (flexion, extension, rotation, chaos or no movement at all).

AMD ends the resistance portion of the training program with the best core exercises to help strengthen the body and prevent injury.

Static Stretching and SMR
At the completion of the resistance training workout, AMD gives recommendations on specific stretching exercises and additional SMR. Static stretching is best when done at the conclusion of your training to help with recovery and to get blood flowing throughout the body. By ending the workout with more foam rolling, it also assists with recovery and helping to loosen any tight areas to help prepare the body for the next training session.

Fat Loss Strategies
An optional portion of AMD covers various methods to help with fat loss and conditioning. This includes various high intensity fat loss and conditioning exercises such as high intensity interval training, circuits or complexes, power clusters, sled dragging/prowler pushes and hill/bleacher sprints.

When performed twice a week, either directly after training or on the off days, these methods help to strip fat and increase conditioning while not taking up too much additional time. The key with these exercises is the intensity at which they are performed - and they work!

The above components of AMD make it one of the best training programs I've used. It is very comprehensive and contains separate books covering all of the above along with pictures and descriptions.

In addition to the above, I like that the workouts are short and intense. I also like that I can use a variety of exercises and implements in my training including barbells, dumbbells, kettlebells, bodyweight exercises, medicine balls, sandbags, the TRX Suspension Trainer and more!

If you're looking for a well-planned program that contains all the essential components of training, then I highly suggest picking up a copy of AMD and following it as written.

Once you use the 16-week program, you will be able to create your own workouts by using the templates and information contained within the system.

I'll post more updates on my progress in the next few months. After seeing changes in the first three weeks, I'm looking forward to the next three months!

Let me know if you have any questions about AMD! To get your copy, go HERE.

Metabolic Acceleration Training - A Better Way!

"Hold firmly to the word of life; then, on the day of Christ’s return, I will be proud that I did not run the race in vain and that my work was not useless." - Philippians 2:16

I'm posting this article originally written by Alwyn Cosgrove about Metabolic Acceleration Training. I've used the various methods below for fat loss and conditioning benefits with good results.

Part One
I'm a huge believer in using the "alternating set" system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, do exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting "true" rest.

In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat. So in effect, I've almost tripled the rest period between squat sets (60 seconds plus the time taken for push-ups plus 60 seconds) as opposed to using a straight set system. And for fat loss training, it's unparalleled.

However, the biggest problem or complaint I get from clients who use commercial facilities is that it's really hard for them to tie up two pieces of gym equipment at peak hours. I have my own facility, but I realize this can be a real problem elsewhere. So I started experimenting with a few things - doing dumbbell lunges and push-ups for example or step-ups and dumbbell bench presses where I could use one set of dumbbells and one piece of equipment.

It was an okay compromise, but it started to somewhat limit my exercise selection. And to be honest, it still had the issue of people working in and possibly disrupting your rest periods.

So I went a step further. What if I created a fat loss or conditioning program based around one piece of equipment where you stayed in the same spot, using the same load for the entire duration. So I tried it. At first it was awkward, but after reading Istvan Javorek's work and talking with über strength coach, Robert Dos Remedios, I started to implement different variations of combination lifting.

I just hoped that it would work as well as alternating sets for fat loss and conditioning or at least close enough that it wasn't too much of a tradeoff. As it turns out, it worked better! In fact, it worked so well that it became a cornerstone of my conditioning programs with several athletes.

Part Two
Part two of the evolution of our fat loss programs came shortly after. I have always recommended interval training as a superior form of fat loss over steady state cardio. Interval training is essentially periods of hard work alternated with easier periods of work using a cardio exercise.

The problem - running a mile doing intervals involves about 1,500 repetitions. For someone looking to cut body fat, and hit total body weight training two to three times a week, that is a lot of extra volume and potential joint stress. So I started thinking. Interval training is similar to weight training in that it involves sets (and reps) followed by a rest period (albeit active). What if I used a lighter version of traditional strength training and created metabolic circuits?

Timed Sets
This is the simplest variation of metabolic work. Pick a load that is about 80% of your 10RM. Perform as many reps as possible at a constant tempo for a period of time (e.g. 60 seconds) and try to perform as many repetitions with as good form as possible. Rest for 15-30 seconds and perform another exercise.

Example #1
Barbell reverse lunge, left leg, 60 seconds
Rest 15-30 seconds
Barbell reverse lunge, right leg, 60 seconds
Rest 15-30 seconds
Barbell push press, 60 seconds
Rest 15-30 seconds

Repeat three times for a 12-minute routine.

Example #2
Kettlebell swings, 30 seconds
Rest 15 seconds
Push-ups/burpees, 30 seconds
Rest 15 seconds
Prowler push, 30 seconds
Rest 15 seconds

Repeat for five rounds for a 12-minute finisher.

Metabolic Density Training
This is a modified version of EDT as popularized by Charles Staley. However, Charles recommends two exercises performed as a superset for 15 minutes. In this case, we are going to use three exercises and work for 10 minutes.

Example #1
Dumbbell bench presses
Alternating lunges
Swiss ball crunches

In this method, select a load that will allow 10-12 reps and perform sets of 6-8. There is no rest between exercises. Work continuously for 10 minutes moving from one exercise to the next. The alternate version is to perform five rounds of 6-8 reps of each as fast as possible.

Complexes
Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when you're fresh. They'll elevate your metabolism beyond anything you've ever experienced before. The most frequently asked question about complexes is how much load to use.

Remember, it's a metabolic stimulus, not a strength or hypertrophy stimulus so be conservative. Now, don't go too light either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises or convincing yourself that twice around is enough, you're not going heavy enough.

Let's get into it. Perform each complex once per week for four training sessions per week. Use the following progression:

Week one: 4 sets of 5 reps of each, 90 seconds rest
Week two: 5 sets of 5 reps of each, 75 seconds rest
Week three: 5 sets of 6 reps of each, 60 seconds rest
Week four: 6 sets of 6 reps of each, 45 seconds rest.

Then puke.

Complex A
Bent-over barbell row
Hang clean
Front squat and push press hybrid
Jump squat (bar on back)
Good morning

Complex B
Romanian deadlift
Hang clean and front squat and push press (combination lift, perform one rep of each in series)
Reverse lunge (alternate legs)

Complex C
Deadlift
High pull (onto toes)
Squat clean (clean the bar from the hang and then drop into a full squat on the catch)
Military press (strict)
Jump lunges (switch legs)

Insert my evil laugh here!

Complex D
Jump squat
Squat
Squat and hold for 10 seconds
Military press
Push press
Squat and press (combination lift, perform one rep of each in series)

Note: Try to work all exercises at a speed of 1-2 reps per second.

Tabatas
A Tabata protocol is a very high intensity anaerobic interval program that involves eight rounds of 20 second work periods at 170% of your VO2 max with a negative recovery period of 10 seconds. The best way to use these with strength training exercises is to alternate one upper body with one lower body exercise.

The second progression we use is to vary the work-to-rest ratio.

Beginner: 10 seconds work, 20 seconds recovery

Intermediate: 15 seconds work, 15 seconds recovery

Advanced: 20 seconds work, 10 seconds recovery

A great pairing is squat jumps and running push-ups (a single push-up and two reps of mountain climbers in alternating fashion) in pairs.

Medley Conditioning

This is similar to the other methods in that we are working for time, but we will use 15 seconds on and 15 seconds off and perform multiple rounds with different pieces of equipment. For example, an MMA fighter competing in five-minute rounds may use four exercises in a circuit and perform multiple rounds until the five-minute period is up.

Example #1

15 seconds, Prowler push

15 seconds, rest

15 seconds, squat jump

15 seconds, rest

15 seconds, sledgehammer or medicine ball chops

15 seconds, rest

15 seconds, kettlebell swing

15 seconds, rest

Keep working through the medley until the five-minute period is up.

Finishers
Finishers are just short body weight or single piece of equipment only, 3-5 minute routines at the end of each workout.

Screamers:
3 push-ups, 1 tuck jumps

6 push-ups, 2 tuck jumps

9 push-ups, 3 tuck jumps

12 push-ups, 4 tuck jumps

15 push-ups, 5 tuck jumps

Continue to add three push-ups and one tuck jump to each set until you miss a rep. Then climb back down the ladder.

Leg Matrix:
24 squats

12 lunges each leg (alternating)

12 lunge jumps each leg (alternating)

24 squat jumps

(If you can complete this in under 90 seconds, do two rounds with no rest.)

Squat Series:
20-second squat jump

20-second squat

20-second isometric squat

Repeat for three rounds with no rest.

Countdowns
Select two exercises (e.g. kettlebell swing and burpees or squat jumps and plyometric push-ups).
Perform 10 reps of each, 9 reps of each, 8 reps of each and so on. Each week start with one set of one more rep than your top set (e.g. 11 reps, 10 reps, 9 reps, etc.).

A Final Warning
This isn't for the faint hearted or de-conditioned. They are not beginners' routines. If you're coming back from injury or illness, don't try these programs yet. They are brutal. However, if you follow these routines for four weeks, you'll see a very significant improvement in your conditioning and a massive drop in your body fat!

This article originally appeared at EliteFTS.com