Would You Like To Get Significantly Leaner & Stronger In Only 4 Weeks?
When, Where and How Much?
It runs as a group session at 6:30am, Mon, Tues,Thurs & Fri
for 4 weeks. It will take you about about 40 mins each. session. The cost just £50. (less then £3.50 a session)
• You WILL get leaner, dropping a waist size or two, in 16 workouts.
• You WILL muscular improvements in your physique, adding lean body mass.
• You WILL have more grip strength, greatly increased work capacity and athletic conditioning. Be able train longer and harder when you back to your normal training programs.
• You WILL see a noted improvement in core lifts. PR's fall like dominos. Full-body strength and power shoot through the roof.
The challenge, each workout compromises of a kettlebell swing ladder, a sprint row & a low rep strength movement between rounds. This unravels as below:
Complete 5 times and time the workout.
Choose 4 movements that you are weak in or haven’t done for some time. The weights used for all movements should be roughly 80% of your 1 rep max.
Make single arm movement reps 2, 3 & 5 each side, bodyweight movements 3, 5 &7 instead of 1, 2 & 3.
Grip intensive exercises (chin up, military press) will make life hard on those sets of 50 reps swings. This is not a bad thing.
Deep squats will quickly reveal any flaws in your squatting technique.
If you want a bigger, more muscular butt, do kettlebell swings. Lots of them.
Getting stronger and setting performance PR’s should be the norm. If you can’t remember the last time you got better, then something’s not right (be it training, nutrition or lifestyle).
You can still improve in less than ideal circumstances.
18- Lifting in a moderately fatigue state demands greater attention and will go some way to improving your form (when not lifting maximally).
If you have other stressors in your life beyond training (less than optimal sleep, work induced stress etc.) this program will push you towards over training. A week off to deload is warranted once the challenge is over.
The kettlebell swing is the best and most versatile fully body movement that I have ever come across. It builds strength throughout the posterior chain and demands improvement in fully body awareness. Concurrently to get good at it takes a lot of practice.
To get stronger you need to practice the lift you want to get stronger in. That sounds really simple and yet people struggle to stop planning the perfect strength program and just do the work.
Maxing out and going to failure will not make you stronger. It will only satisfy your ego and give you a snapshot of where you’re at, at a given moment in time. Strength is built by constant submaximal lifting and never missing a rep.
Timing workouts gives you an impetus to better yourself at every opportunity. This equates to small wins that turn in to big results in the long run.
This is the hardest program you've ever done. On week 3 I was thinking about quitting. I never quit.
When your mind is telling you to stop, disengage your brain and pick up the kettlebell.
If you start a project you should finish it. This is as true in the weight room as it is outside.
Completing The Challenge will build mental grit that will improve your life in all aspects.
Your mind will fail before your body.
You need to have faith in the programme. I have walked the path you’re struggling to navigate and have already stumbled into the dark foot holes that lay ahead of you.
A moderate carbohydrate diet is a great base on which to build health but when pushing performance carbohydrates are essential.
"High volume/high frequency anything sucks the first week or three. I'd expect a lot of fears of overtraining and adrenal fatigue, plenty of second guessing, and generally lots of bitching and moaning.
But it passes. I was as stunned as anyone, but if you just keep going, you shake it off and enter this wonderful land where you feel indestructible. That's not quite right, because you still feel horrible in a way – and your markers of stress will almost certainly reflect it – but it's like you learn to ignore it.
You go into a different headspace where it doesn't matter, and the motivation to keep going overrides anything else; a very strange place that is, but also wonderful from a training standpoint.
Body comp changes happen. It's unavoidable. Likewise for neuro-endo-immune markers – unavoidable, but at the same time, so decoupled from the performance variables that you can power through.