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“The Tarzan Twelve” by Mark Hatmaker

 


Unleaded Whole Hog: Block 5

“The Tarzan Twelve”

Mark Hatmaker

www.extremeselfprotection.com

Block 5 “Tarzan Twelve” Features

·         We are now in the tweaking weeds where we use a few additional tips and tricks from the Old Days to get the Most Bang for Your Buck from Blocks 2-4.

·         ALL that follows presumes you are using the sliding rotation of Blocks 2-4 using the 3/1/2/1 Work-Rest Protocol.

·         This adherence is VITAL to reap the additional benefits that follow.

·         Block 5 introduces 8 Fast-Twitch Exercises to “Pre-Fatigue” the given muscle group making that day’s Block Rotation all the more efficient and effective.

·         There are 2-Groups of these Fast-Twitch Exercises [4 in each Group.]

·         They are specifically coupled with pre-existing Blocks for Maximum benefit.

·         See this Article for the primacy of Fast-Twitch Work.

·         These 2 Blocks are #’s 1 & 2 of The Tarzan Twelve.

·         We will go into specific details of when and how to add these to your current rotation, adding no more than 3 minutes to each given training day.

·         Using the 1/1/1/1/2/1 Rotation Overlay—Maximum Explosive Power will be improved and maintained for the long haul. [No worries, those #’s will make sense in a bit.]

·         Next, we will address the additional 10 of The Tarzan Twelve: 9 Targeted Isometric Feats & 1 Single Ballistic Supple Spine Preserver. [Note: These 10 NEVER fall on a Day where #’s 1 or 2 are being programmed, let alone 1 & 2 are NEVER programmed on the same day. We’ll get into those reasons later.]

·         Scalable Steps for each “feat” are offered.

·         We will discuss the 1/6 Rule for Programming that dictates you only perform these 10 of The Tarzan Twelve ONCE per week.

·         We will also dictate the “6 and It” Rule.

·         The Tarzan Twelve will give you overall spinal and joint stability, contribute to the building and maintenance of explosive strength and provide “Eyes on the Prize” targets for putting your strength to the test.

·         Addition to Training Time: 4 minutes ONE single day per week.

·         And as a Bonus we offer a way to tweak your Ab/Core Training.

·         No not new exercises. This method uses the SAME protocol used in Block 2.

·         The difference is the alteration in Programming where we use a 2/2/2/1 to build that rock-hard iron-core.

·         Additional Training Time—None.

·         Again, all these seemingly random digits will make sense once we get into the meat of Block 5 and you’ll be cooking with gas ASAP!

Ready to Go! You can view it in the Store HERE!

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