Wrestlers Method

This might sound like a lazy gimmick.

Hold judgment until you have completed it.

All movements are completed with 2 seconds down, no pause, 1-second up.

If you're unable to maintain that rhythm you must stop. Reset and start again.

The goal is to complete 40 reps within the time frame.

When you have achieved the goal you can increase the weight fractionally.

If you can't complete the 40 reps you either decrease the weight for the next attempt or attempt to beat your previous repetition score.

As you get strong some days won't be your best days.

If you know today is NOT your day... use 50% of your normal load. Get it done. Come back fresh tomorrow.

Use Metro Timer App.

Set it for 2 minutes of work.

(2 - 0 - 1 - 0; 2 seconds down, no pause, 1 second up, no pause, for entire 2 minutes, no rest between reps)

If you can complete the 2 minutes add 20 seconds for the next session.(When you can complete 2 minutes 20 seconds, increase weight and begin again at 2 minutes).

Warm-up with 2 light sets of 5 reps to get the blood flowing.

Train 3 movements per day, 6 days per week.

Training time is 36 minutes per week.

Do skills and mobility work after the main work.

If you want to do some isolation work that is also fine to add on top.

Remember; this is about INTENSITY.

This requires all you got; 3 work sets.

Leave everything you have on the table.

> Horizontal or Vertical Push

> Horizontal or Vertical Pull

> Core Movement

> Lower Body (Back Squat or Hinge)

> Calf Raises / Tibialis Raises> Carry Movement

First goal - cyclist squat

Second goal - 16kg goblet squat

Third goal - 40kg barbell

Fourth goal - 60kg barbell

Fifth goal - 80kg barbell

Sixth goal - 100kg barbell

First goal - incline push-ups

Second goal - 20kg DB's

Third goal - flat push-ups

Fourth goal - dips

Fifth goal - 30kg DB's

Sixth goal - 40kg DB's

First goal - incline DB's 5kg

Second goal - incline DB's 15kg

Third goal - ring rows

Fourth goal - jumping Chin-ups with 2 seconds eccentric

Fifth goal - chin-Ups

Sixth goal - pull-ups

Rocking abs straight body!

It's more likely that this system of training will be TOO HARD than TOO EASY.

Either way, there are great lessons here!

Great lessons are what we are after.

Enjoy and share to the DAILY TRAINING Channel.