Conditioning & Heavy Bag Attitude by Mark Hatmaker

60-Years-Old in 24 Days

Sub 30-minute conditioning sessions 5 days per week

All using Old School Principles.

I’ll admit the details gotta be followed to a Strict T, but that’s where the devil lies-- in the details.

6-Blocks of Conditioning over a 6-Month Training Cycle

In other words, 6-Months to a Makeover of You if You Choose—Man or Woman

The 6-Blocks Build with Emergentism and the Final Phase Interlocks and Provides the Capstone for a Lifetime of Sustainable Time-Respecting Conditioning.

· Strength

· Stamina

· Aesthetics

· Mobility/Flexibility

· Explosiveness

· Resilience

· Agility

Overarching Principles for ALL Blocks

· Strict Sequence is vital--Isolation Will Provide Less Bang than the Synergistic Torch

· Strict Cadence: “First Rep Equals the Last Rep”

· 5-Breath Protocol on Single Sets [Exercises NOT in italics.]

· Zero Rest Between Exercises—moving from exercise to exercise.

· ZERO Rest Between Super-Sets VITAL in the Whole Hog Program. [All italicized exercises are a continuous loop of metcon activity.]

· Set-Up Stations BEFORE you start to reduce any and all lag time.

· Lag time equals rest time equals cheating your overall Program Effect.

· Always hit ALL reps even if that falls into forced singles.

· DO NOT MOVE UP IN WEIGHT unless or until you can hit all reps in perfect form and cadence.

· Only move on to the next Block once the prior Block has been honestly completed.

Well, wanna join the stalwart Crew already on the 6-Month Journey to a Brand-New Y-O-U no matter what age or injuries you currently carry on that chassis?

More details here: https://www.extremeselfprotection.com/store

Freebie Video on Heavy Bag Attitude

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Indigenous Ability

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