This Week’s Programs: Fast Twitch Trainer – Brute Force Builder

How often do you actually train for fast twitch muscles?  

Too often people just expect there to be a level of fast twitch, or they just accept that “this is how fast I am”.  Nope. Like anything, you can train to be faster – and like anything, it takes time.  We have a workout that is designed to push your speed, that’s the focus, everything else is there to give the speed push a rest, then hit it again.  We call it AFTERBURNER:

A speed and fast-twitch trainer. a grand total of 2.5km of running. Not far. But its all done at maximum speed. As the workout heads towards the finish, the reps of work in-between get less….but is that a good thing? Try to maintain a flat out run each and every time. The challenge wont be about breathing, but rather in keeping the muscles moving at a fast-twitch level. They’re going to want to relax around set 5.

Testing muscular endurance with mental endurance.

The other workout is a mental strength as well as pure strength workout.  Its based around ensuring you get maximum RANGE of motion.  It will get REALLY tempting to just get reps out, but you will be short-changing yourself.  You do this with perfect range, each and every time – therein lies the path to improvement. You are probably going to have singing shoulders and humming hamstrings after this treat which we’ve titled “Odds and Evens”. 
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Taking a Fitness Step Forward

Coming out Wednesday 9am:
We’re powering up the workouts this week. Both of these workouts are blends of cardio and strength.  One is slightly more cardio orientated than the other – though the strength one will ensure that you are constantly out of breath.
Steady Turnover is a self-moderated workout that has target times to complete the work.  Take any options required to complete the work inside the time limit.  Any extra time is to be used as recovery – because there wont be much extra time.
Kickstarter is a heart-pounder workout that is designed to be done as quickly as you can.  A push for run speed, and then management of breath whilst undertaking the strength work.  The strength set has 3 options – add bands, or inclines to the pull-ups if required to make them achievable.  No matter what your fitness level – you just go faster – therefore you are guaranteed a blaster session.
Want to join our online training crew?  Head over to:
and for $3 a week – you get 2 fitness workouts each and every week.
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