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Turbulence Training Clash of The Titans Workout eBook Download PDF

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Download and Read "Leaked Chapters" of Turbulence Training Clash of The Titans Workout Book-PDF by Craig Ballantyne | Definitely NOT a Review! --- Get The TRUTH and The FACTS About The Program Via …

Download and Read "Leaked Chapters" of Turbulence Training Clash of The Titans Workout Book-PDF by Craig Ballantyne | Definitely NOT a Review! --- Get The TRUTH and The FACTS About The Program Via This Document Before You Decide To Make A Purchase.

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  • 1. TT Clash of the Titans
  • 2. This is Not a Review Or a Free Report!This document is ”leaked chapters” of ONE of the manualfrom Craig Ballantynes Turbulence Training huge package,so that you know THE FACTS and THE TRUTH of what you willget if you decide to make a purchase.If after reading this document, you feel that the wholeinformation within Turbulence Training program is suitablefor you and helpful to achieve your goals...Click here to get the complete package.(or use the download button on the last page of this document)
  • 3. TT Clash of the TitansWelcome from Craig Ballantyne & Turbulence Training…Hi! I’m Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS), andauthor of too-many-articles-to-count in magazines such as Mens Health, Mens Fitness,Oxygen, Maximum Fitness, and Muscle and Fitness Hers.Okay, so Joel’s extreme diet program is…well…extreme. And it will really flip you on yourhead compared to traditional Turbulence Training.That’s why I clashed with the Titans – I went up against Joel Marion and John Romanielloto put together my own Turbulence Training version of the workout you should combinewith the Extreme Diet to give you the Ultimate 25-Day step-by-step plan to lose the mostfat you’ve ever lost with any diet and exercise program.Below you’ll see how I’ve adapted the Extreme program to fit the Turbulence TrainingLifestyle – all while giving you the same (and possibly even better results).I guarantee.Looking forward to your success!Your friend and coach,Craig Ballantyne, CSCS, MS,Author, Turbulence Training
  • 4. TT Clash of the TitansDisclaimer:You must get your physician’s approval before beginning this exercise program. Theserecommendations are not medical guidelines but are for educational purposes only. Youmust consult your physician prior to starting this program or if you have any medicalcondition or injury that contraindicates physical activity. This program is designed forhealthy individuals 18 years and older only.The information in this report is meant to supplement, not replace, proper exercisetraining. All forms of exercise pose some inherent risks. The editors and publishers advisereaders to take full responsibility for their safety and know their limits. Before practicingthe exercises in this book, be sure that your equipment is well-maintained, and do not takerisks beyond your level of experience, aptitude, training and fitness. The exercises anddietary programs in this book are not intended as a substitute for any exercise routine ortreatment or dietary regimen that may have been prescribed by your physician.Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’tperform any exercise unless you have been shown the proper technique by a certifiedpersonal trainer or certified strength and conditioning specialist. Always ask forinstruction and assistance when lifting. Don’t perform any exercise without properinstruction. Always do a warm-up prior to strength training and interval training.See your physician before starting any exercise or nutrition program. If you are taking anymedications, you must talk to your physician before starting any exercise program,including Turbulence Training. If you experience any lightheadedness, dizziness, orshortness of breath while exercising, stop the movement and consult a physician.You must have a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30years old. Please discuss all nutritional changes with your physician or a registereddietician. If your physician recommends that you don’t use Turbulence Training, pleasefollow your doctor’s orders.Copyright © 2003-2010 CB Athletic Consulting, Inc.
  • 5. TT Clash of the Titans10 Tips to Train SAFE!It is very important for all of us to train conservatively and not overdo things.1) Dont do any exercise that you arent sure how to do. Always get personal instructionfrom a certified trainer.2) Dont do anything that hurts or "doesnt feel right". There are plenty of alternativeexercises for every movement. Just ask us on the Turbulence Training forum forsubstitutions at www.TTmembers.com.3) Whenever you start a NEW program, use lighter weights than normal, and only 1 setper exercise. You must expect extra soreness when starting a new program just because ofthe new exercises, so dont try to set world records in a new program right away.4) If you need extra recovery within the workout or between workouts, dont hesitate totake it. Safety first.5) Use a spotter if you are training with heavy weights. If you train alone at home, followmy recommendations in the manual and do NOT train to failure.6) Check your ego at the gym door and start with the easier alternative exercises ifappropriate, even if you have exercised in the past. The new exercises, and new style ofmovements will cause muscle soreness even from workouts you think "look easy".7) Do NOT do interval training more than 4 times per week. Even pro athletes dont playhard everyday, so why should we?8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-upsets in each TT workout.9) If you want to start TT but think you have an injury, get medical attention and have aprofessional therapist rehabilitate your injury before starting an exercise program.10) Check with your doctor before starting any new exercise or diet program. All togethernow, "Safety first!"Bonus 11) If you decide to use running as your form of interval training, make sure youhave good running shoes, always do an extra thorough warm-up, and choose a saferunning surface (grass or trails rather than pavement/concrete). If you use a treadmill,please operate it safely.
  • 6. TT Clash of the TitansTT Clash of the Titans Workout GuidelinesDisclaimer: See your physician before starting any exercise or nutrition program. You must have a completephysical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, ifyou are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physicianor a registered dietician.• Perform this program for 25 days then switch to another TT workout.• Train 4 out of every 5 days.– Take ONE workout off during each 5 day cycle. So you will workout – onaverage – 4 out of every 5 days for this 25 day period.• In the first week of the program, do only 1 set per exercise instead of 2 or 3.• Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.• Three or more exercises (i.e. 1A, 1B, 1C, etc.) constitute a circuit.• The 3-digit number beside each exercise represents the lifting tempo.– I.e. DB Split Squat – The number is 2-1-1. Take 2 seconds to lower your body,pause for 1 second, then return to the start position in 1 second.– I.e. Repeated Vertical Jumps – The number is 1-0-X. Lower your body in 1second and without pausing explode (X) up as you jump.• Whenever possible, squeeze EVERY repetition at the top of the contraction. This willrequire you to use slightly lighter weights for some exercises.• Finish each workout with stretching for the tight muscle groups.• Start every workout with this warm-up circuit.Bodyweight Warm-up Circuit• 2x’s through the circuit using a 1-0-1 tempo for each exercise.• Rest 30 seconds b/c circuits.1) Jumping Jacks – 30 reps2) Duck Under – 8 reps per side3) Leg Swings – 12 reps per side4) Spiderman Climb – 10 reps per side5) Stick-ups – 10 reps6) Prisoner Forward Lunges – 6 reps per side7) 1-Leg RDL – 6 reps per side8] Pushups – 8 reps9) Psoas Stretch – 20 seconds per side10) Chest Stretch – 20 seconds per side
  • 7. TT Clash of the TitansTT Clash of the Titans Workout GuidelinesDay 1 – Cheat Day + Density WorkoutOkay, so this is your cheat day workout…and we’re going to stick with the plan, simplyaltering John Romaniello’s workout to a Turbulence Training version…and we’ll changethe name to something more familiar: TT Metabolic Resistance Circuit Training.TT Workout Version: TT Metabolic Resistance Circuit Training• Bodyweight Warm-up Circuit• Specific Warm-up Circuit• Do one set of 1A with 50% of the regular weight and do 3 reps per side.• Do one set of 1B for 5 reps.• Do one set of 1C for 2 reps.• Do one set of 1D with 50% of the regular weight and do 5 reps per side.1A) DB Split Squat – 8 reps per side (2-1-1)• No rest.1B) Close-Grip Pushups “Addiction Style” – As many reps as possible in 90 seconds (2-0-1)• No rest.1C) Repeated Vertical Jumps – 6 reps (1-0-X)• No rest.1D) DB Rows – As many reps in 60 seconds (2-0-2) – rest 20 seconds & do other side• Rest 1 minute before repeating 1 more time for a total of 2 circuits.2A) Chin-ups “Addiction Style” – As many reps as possible in 60 seconds (3-0-1)• No rest.2B) DB Incline Chest Press – 8 reps (3-0-1)• No rest.2C) Stability Ball Leg Curl – 20 reps (2-0-1)• Rest 1 minute before repeating 1 more time for a total of 2 circuits.3A) Hanging Leg Raise – Max reps minus one (2-0-2)• No rest.3B) Stability Ball Plank – 30 second hold• No rest.3C) Stability Ball Jackknife – 15 reps (1-0-1)• Rest 1 minute before repeating 1 more time for a total of 2 circuits.Finish with static stretching.PS – Don’t forget to take ONE workout off during each 5 day cycle. So you will workout –on average – 4 out of every 5 days for this 25 day period.
  • 8. TT Clash of the TitansTT Clash of the Titans Workout GuidelinesDay 2 – Fast Day + Lactic Acid Workout + HIIT + CardioOn the second day of the diet, you’re going to use Joel’s fasting program AND he wantsyou to do 3 workouts. I’m going to change that, giving you one combined Lactic AcidBodyweight Interval Training program and then asking you to stay active for 30 minutesagain later in the day (as clearly I don’t have any intention of making you do cardio).Don’t worry if you can’t get in the extra 30, but make sure you do the bodyweight plusinterval session…don’t worry, it’s quick – just about 30 minutes.TT Workout Version: Fast Day: Lactic Acid Bodyweight Interval Training• Start with the Bodyweight Warm-up Circuit.• Then do the following bodyweight superset followed by interval training.1A) Prisoner Squats – 20 reps (2-0-1)1B) Pushups – 50% of max reps (2-0-2) – i.e. if you can do 30 pushups, do 15 pushups.• Repeat the superset 6 times with no rest between exercises. Just go back & forth.• After 6 supersets, rest 1 minute then move into the interval training warm-up.Interval Training Workout – I recommend you use a bike• Warm-up for 3 minutes progressing from light to more intense exercise.• Exercise for 45 seconds at a very hard pace at a subjective 8/10 level of effort (imaginenormal cardio is a 6/10 intensity level).• Follow that with “active rest” for 45 seconds by exercising at a slow pace at asubjective 3/10 level of effort.• Repeat for a total of 8 intervals.• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.Finish with static stretching.Stay active at night for 30 minutes.PS – Don’t forget to take ONE workout off during each 5 day cycle. So you will workout –on average – 4 out of every 5 days for this 25 day period.
  • 9. TT Clash of the TitansTT Clash of the Titans Workout GuidelinesDay 3 – Shake Day + Strength Workout + CardioAgain with the cardio? No thanks. Anyways, this is my favorite day of the week. You’ll doa nice short strength workout and then stay active for 30 minutes at night.TT Workout Version: Strength• Start with the Bodyweight Warm-up Circuit.• Then do this Specific Warm-up Circuit• Do one set of 1A with 50% of the regular weight and do 6 reps.• Do one set of 1B with 50% of the regular weight and do 6 reps• Do one set of 1A with 75% of the regular weight and do 6 reps.• Do one set of 1B with 75% of the regular weight and do 6 reps1A) Deadlift – 8 reps (3-1-1)• Rest 1 minute.1B) DB Close-Grip Chest Press – 8 reps (3-0-1)• Rest 1 minute before repeating 1 more time for a total of 2 supersets.2A) Front Squat or DB Forward Lunge – 8 reps (3-0-1) or 8 reps per side (2-0-1)• Rest 1 minute.2B) 1-Arm Standing DB Shoulder Press – 8 reps per side (2-0-1)• Rest 1 minute before repeating 1 more time for a total of 2 supersets.3) Pull-ups – 1 set going 1 repetition short of failure. So if you can do 10, do 9.Finish with static stretching.Stay active at night for 30 minutes.PS – Don’t forget to take ONE workout off during each 5 day cycle. So you will workout –on average – 4 out of every 5 days for this 25 day period.
  • 10. TT Clash of the TitansTT Clash of the Titans Workout GuidelinesDay 4 – Moderate Carbohydrate + Dynamic Workout + HIITWe’re going to crush these two workouts together at once. Enjoy your carbs.TT Workout Version: Dynamic Workout + Intervals• Start with the Bodyweight Warm-up Circuit. There are no specific warm-up sets.1A) Bodyweight Reverse Lunge – 12 reps per side (2-1-1)• No rest.1B) Plank – 10 reps of 10 second holds with 1 second break• No rest.1C) 1-Leg Lying Hip Extension with Foot on Bench – 12 reps per side (2-0-1)• No rest.1D) Side Plank – 45 second hold per side.• Rest 1 minute before repeating 1 more time for a total of 2 circuits.2A) DB Step-up – 10 reps per side (2-0-1)• No rest.2B) DB Chest Press – 15 reps (2-0-1)• No rest.2C) DB Rear Deltoid Raise – 12 reps (2-0-1)• Rest 1 minute before repeating 1 more time for a total of 2 circuits.3A) 1-Arm Squat & Press – 15 reps per side (2-0-1)• No rest.3B) KB Swing – 15 reps• Rest 1 minute before repeating 1 more time for a total of 2 supersets.Interval Training Workout – I recommend you use a bike• Warm-up for 3 minutes progressing from light to more intense exercise.• Exercise for 30 seconds at a very hard pace at a subjective 9/10 level of effort (imaginenormal cardio is a 6/10 intensity level).• Follow that with “active rest” for 30 seconds by exercising at a slow pace at asubjective 3/10 level of effort.• Repeat for a total of 6 intervals.• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.Finish with static stretching.PS – Don’t forget to take ONE workout off during each 5 day cycle. So you will workout –on average – 4 out of every 5 days for this 25 day period.
  • 11. TT Clash of the TitansTT Clash of the Titans Workout GuidelinesDay 5 – Protein Only Depletion Diet + Lactic Acid Workout + CardioOkay, this workout is kind of like Day 2, but instead of doing the bodyweight exercises andthen interval training, you’re going to combine the bodyweight exercises AND the intervaltraining (the shuttle sprints) together into one circuit workout. Plus, you’ll scratch thecardio, and try to get an extra 30 minutes of moderate activity in later in the day.TT Workout Version: Protein Only Lactic Acid Bodyweight Interval Training• Start with the Bodyweight Warm-up Circuit.• Then do this bodyweight + sprints circuit 6 times with no rest between exercises.1) Bodyweight Squats – 25 reps (2-0-1)2) Decline Pushups – 50% of max reps (2-0-2) – i.e. if you can do 20 pushups, do 10 pushups.3) Inverted Rows – 10 reps (2-0-1)4) Mountain Climbers – 12 reps per side (1-0-1)5) Shuttle Sprints – 20 to 30 seconds• Rest 1 minute at the end of the circuit before repeating 5 more times.Finish with 5-minute cool-down and static stretching.Stay active at night for 30 minutes.PS – Don’t forget to take ONE workout off during each 5 day cycle. So you will workout –on average – 4 out of every 5 days for this 25 day period.
  • 12. click “Download Now” button below toGet TURBULENCE TRAININGComplete Package for $39.95

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