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UNLEADED CONDITIONING: WHOLE HOG—Block 2 by Mark Hatmaker

 





Old Man Math

Age: 59

Training Time: 28:14.

Desserts Eaten Yesterday: x’s 2, Lunch & Supper.

Deeper Math

BLOCK 2 ADDENDUMS

·        Block 2 replaces Days 2 & 5 of Block 1.

·        I repeat—Drop everything on those 2 days.

·        Also—Drop the last Exercise from Days 1 & 3.

·        Rest Protocols WILL NOT APPLY ON YOUR NEWLY ADDED Block 2 Days.

·        There are 2 periods of a mere 10-seconds of rest.

·        That’s it.

·        Beyond these 2 10-second “rests” all else is one continuous cycle of motion.

·        THIS is how we build Abdominal, Thigh/Hip, Calves [Gastrocnemius, Soleus, & Anterior Tibialis] Strength & Stamina with Zero Weight.

·        The Burn starts almost immediately and remains until Block 2 days are done.

BLOCK 2 MATHEMATICS

·        The Abdominal Section of Block 2 takes an average of 6 minutes & 58 seconds.

·        The Thighs/Hips portion an average of 14:08

·        The Lower Leg/Calf/Footwork/Ankle Stability Portion an average of 7:08.

·        For a total Training Time of 28:14.

·        Sub 30-Minute Training Time Guaranteed.

·        Even Better—If one is not a Combat Athlete looking for Footwork Stability one could easily excise the Lower Leg Portion of the Training Day for a Total Training Time of 21:06.

·        No worries about forgoing the Lower Leg work—the Unilateral Thigh/Hip Work takes care of calves and stability just fine.

·        The Lower Leg Adjunct is for those Combat Athletes looking for that extra “Oomph” in footwork speed or staving off toeholds.

·        We must also factor in that removing the last exercises of Block 1 Days 1 & 3 reduces overall weekly training time.

·        Yeah, I’m obsessed with the numbers. Corralling empirical results gives the right balance of stimulus and staving off fatigue and leading to sustainability.

·        The Abdominal Portion has 5 exercises.

·        The Thighs/Hips Portion has 6.

·        The Optional Lower Leg Portion has 5.

GEAR REQUIRED

·        You, a step or 8” section of 2x4, a plyo box or chair [no worries, no jumping involved at this stage] and a single dumbbell…

·        Yeah, I said zero weight, but on this single exercise the dumbbell is ridiculously light—so, there ya go.

THE PREMISE & THE CHALLENGE

·        Think you need heavy weight to wake those legs up?

·        Think you need high reps of Hindu Squats to build stamina?

·        Think again, think for yourself, give Block 2 a Go and see for yourself.

·        That will be 1 month of 2 sessions per week and at the end I think you’ll be pleasantly surprised and impressed with yourself.

To get cookin’ with gas! 

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