Essentials of Burst Traning Workout Design

Essentials Of Burst Training Workout Design 1

Essentials Of Burst Training Workout Design

Discover How To Safely And Effectively Use Burst Training

Strategies To Burn Unwanted Body Fat, Increase Energy, And Add Lean, Toned, Muscle Like Never Before!

Shane Doll Fitness, LLC

1009 Anna Knapp Blvd #101

Mt. Pleasant, SC 29464

[email protected]

www.shapingconcepts.com


©2011 Shane Doll Fitness, LLC

Essentials Of Burst Training Workout Design

By

Shane T. Doll -CPT, CSCS

This document is ©2011 Shane Doll Fitness, LLC. All Rights Reserved.

Publisher: Shane Doll Fitness, LLC

1009 Anna Knapp Blvd Suite 101

Mt. Pleasant, SC 29464

[email protected]

Phone: 843-971-8665


Table Of Contents:

Arsenal Of Exercises For Endless Variations pg 4

- to see videos of over 200 exercises visit my video library at www.shapingconcepts.com

Proper Positioning & Spinal Alignment pg 11

Proper Progression Towards Burst Training pg 12

Fitness Training Progression Guidelines pg 13

Understanding Progression and Periodization pg 15

General Conditioning Phase pg 18

Hypertrophy Phase pg 21

Burst Training Phase pg 23

Recovery Phase pg 27

5 Pillars Of Fitness pg 28


Leg/Hip Exercises

Bodyweight Squats Split Squats Hindu Squats

Barbell Squats Multiplanar Lunges Step Ups

Single Leg Deadlift Single Leg Romanian Deadlift BB/DB Stiff Leg Lifts

Glute Ham Raise Cable Pull Throughs Cable Reaches

Band Hamstring Curls Power Wheel Hamstring Curls SB Hamstring Curls

Single Leg Bulgarian Squat Reverse Split Squat Reverse Split Squat to Hip Flexion

DB Reaches Duckwalks SB Prone Leg Abduction

Prone Abduction/Adduction Deadlift Single Leg Squat (Pistol)

Single Leg Squat (trail leg on SB) Bosu Squat Bosu Squat Shuffle (multiplanar)

Saggital Jacks Split Squat SB Hip Bridge Prisoner Squats

Mini Band Walks Slide Board Hip Flexion/Extension w/ tubing

Step Heel Taps Ski Jumps w/ Bosu Zercher Squats

Foam Roller Squats Airex Pad Squats 2x4 Squats

TRX Hip Bridge TRX Hamstring Curls Step Up To Balance

Reverse Split Squat w/ Band Pull Hamstring Curl off Lat Pulldown MB Tip Drill on Ab Board

MB Squats w/ Feet on MB Split Squat Jumps w/ overhead BB 1 Leg Jump Step Ups

Sand bag Squats Bosu Squats w/ overhead BB Jumping Jacks w/ Bands at feet

Duck squat jumps Car Pushing Plyo Box Jumps

SB Single Leg Squat (multiplanar) SB Log Rolls SB Skiers

SB Supine Rotations


Pushing/Anterior Exercises

BB/DB Bench Press BB/DB Chest Press w/ SB DB Fly

DB Fly w/ SB Cable/Band Fly Band/Cable Press

Push-up Bosu Push-up MB Push-up

SB Push-up Hands On Ball SB Push-Up w/ Feet On Ball Cross Over Push-Up Off Step

SB x 2 Flys Dips Weighted Dips

Slide Board Push-Up Cable/Rope Suspended Push-Up Gymnastic Ring Push-Up

Gymnastic Ring Muscle Up Gymnastic Ring Flys Gymnastic Ring Dips

Power Push-Up (Band Device) Hindu Push-Ups DB Push-ups

DB Push-ups w/ Alternate Row Push-Up w/ Hip Rotation Plyo Push-ups

BB/DB Chest Press From Floor BB/DB Overhead Press Cable/Band Overhead Press

Foam Roller Push-Up PVC Stand Push-Ups Push-Ups w/ Feet on Step

Push-Up w/ Hand & Feet on MB DB/BB Push Press Clock Push-Ups

T Stabilization Push-Up One Arm Push-Up Push-Up Hands on Wobble Board

Roman Chair Dip w/ SB Leg Tuck Scorpion Push-ups Sand Bag Press

DB Punches DB Cross Cuts DB/BB Push Jerk

DB/BB Split Jerk MB Depth Jump Push-Up MB T Stabilization Push Up

Mini Band Prone Shoulder Shuffle Reverse Push-Up Hand Stand

Hand Stand Push-Up


Pulling/Posterior Exercises

Lat Pulldown BB Upright Row DB Upright Row w/ Squat

Band Lat Pull Prone w/ SB DB Row w/ Bench or SB Staggered Stance DB Row

Seated Low Row Standing Cable Row Standing Band Row/Pull

Rope High Pull Pull-ups L Pull-ups

Front/Back Pull-Ups Jumping Pull-ups Band Standing Swims

MB/DB Pullovers Weight Plate Waiters Bow DB Mid Trap Raise off Incline

Prone DB Rows off step DB Rows Toss & Catch Tire Deadlifts

BB/DB Deadlifts SB Hyperextension SB Reverse Hyperextension

Quadraped Cable Reverse Fly BB Bent Over Rows

Cable Alternate High Pulls Single Arm BB Deadlifts Single Arm BB Rows

BB/DB Shrugs Bodyweight Rows off Smith Supermans

Bosu Prone Heel Touches SB Cable/Band Pullovers DB Sideplank Snatch

Lying Shoulder Extension w/ Band Inverted L Pull Ups BB Hang Cleans

BB Power Cleans BB Hang Cleans on Bosu BB Upright Row to Shoulder Press

Rope Pull Ups Sand Bag High Pulls Farmer Walks

BB Good Mornings BB/DB Snatch DB Single Leg/Arm Row

Barbell Landmines BB High Pulls Seated Goodmornings


Core/Abdominal Exercises

V-Ups Ab Board MB Toss SB Plank

SB Rollouts Windshield Wipers Reverse Crunch

Rocky Abs Bench Sit-Up (feet under box) SB Crunch w/ MB

Mountain Climbers on Slideboard Bosu Dead Bug Bosu MB Toss

Leg Tucks off Bench Leg Tucks w/ MB Shuffle Hanging Leg Raises

Cable/Band Chops MB/DB Chops Plate Chops

Sandbag Chops Turkish Get-Ups Band/Cable ABC Crunches

Coffin Sit Ups Bosu Sit Ups To Stand Bosu Sit to Stand w/ MB Slam

V-Up w/ MB Handoff V-Up w/ SB Handoff Side Plank w/ DB

SB Knee Tucks w/ Band Seated Tug of War Tornado Ball Slams

Roman Chair Sit Ups Roman Chair Sit Ups w/ Band Band Railroad Cars

Power Wheel Roll Outs Power Wheel Knee Tucks Power Wheel Pike Tucks

Ab Board Sit Ups Ab Board Sit Ups w/ DB Fly Single Leg MB Slam

SB Frog Kicks Reebok Core Board Corkscrews Overhead Band Side Bends

MB Twisters PVC Stand Single Leg Extension PVC Stand Swings

Pleasant Valley’s Serratus Crunches w/ DB’s SB Russian Twist w/ MB

Seated Back Strokes V Sit Up on Bosu w/ Trunk Rot Band/Cable Rotation

Ab Board Sit Ups w/ MB Shuffle Bosu Supine Open & Tuck Suspended Leg Scissors

Seated Band Reverse Sit Up DB Press Sit Ups on Ab Board SB Crunch w/ Band

Spiderman Crunches w/ Band Bosu Trunk Rotations w/ BB Bosu Reaches w/ BB

Bosu Rowing w/ BB Bosu Jump To Slam w/ MB Sledgehammer Hits

SB Crunch w/ Foam Roller Hits SB Reverse Crunch w/ Band Prone Jumping Jacks w/ Slides

Prone Roll Outs w/ Slides Prone Circles w/ Slides Plate Figure Eights


Bodyweight Exercises

Push-ups Split Squat Lunge

Eight Count Body Builders Squat Jumps Duck Walks

Mountain Jumpers Carioca Straight Leg Kicks

Back Bridging Bowing V-Up’s

Torso Lifts Tablemakers Hindu Squats

Wheel Barrow Walks Partner Push-up Centipedes

Grasshoppers Butt Kickers Single Leg Reach

Hindu Push-ups Reverse Leg Lifts Bicycle Crunches

Bear Crawls Fireman’s Carry Jumping Jacks

Frog Jumps Mountain Climbers High Knee Runs

Tai Chi Waist Turners Pleasant Valley’s Crab Walking

T-Stabilization Push-up Push-up w/ rotation Donkey Kicks

Skiers Reverse Push-ups One Leg In Air Push-Up

Wall Walking Wall Chair Hand Stand

Hand Stand Push-Up Leg Lifts Behind Head Finger Tip Push-ups

Kneeling Back Bend Side Bends Jumping Split Squat

No Momentum Sit-Ups Grab Ankles Lift Sideward Leg Lifts

Arms Extended Push-Ups Single Leg Squats Lying Leg Scissors

Seated Spread Eagle Twists Vacuums Coffin Sit-Ups

Coffin Sit-Ups w/ Knee Pull In Throw Down Leg Lifts Spread Eagle Sit Up

Sprinters Sit Ups Seated Arm & Leg Scissors Seated Leg Tucks

Sit Up To Stand w/ Partner Prisoner Squats Saggital Jacks Split Squat

Pull-ups L Pull-ups Front/Back Pull-ups

Jumping Pull-Ups Quadraped Bodyweight Rows off Smith

Supermans Sideplank Dips


Push-Up Exercises

Wall Push Ups Slider Push Ups 90 Degree Plyo Push Ups

180 Degree Plyo Push Ups Arms Extended Push Ups Climber Push Ups

Climber Push Ups w/ Dumbbells Close to Wide Grip Push Ups Cross Over Push Ups

Dumbbell Fly Push Ups DB Push Ups w/ Feet Elevated Depth Push Ups to Plyo

Depth Push Ups to Stick Dip Push Ups Feet Elevated Push Ups

Feet on SB Hands on MB Push Ups Feet on SB Hands on MB Plyos Foam Roller Plyo Push Ups

Foam Roller Hands/Feet Push Ups Gymnastic Ring Push Ups Handstand Push Ups

Hindu Push Ups Hindu Push Ups w/ Clap MB Push Ups

MB Shuffle Push Ups Plyo Push Ups over Cone Plyo Push Ups to MB

Plyo Push Ups to Clap Push Up Squares Push Ups w/ Feet on MB

Roller Coaster Push Ups Push Ups w/ Hands on SB Push Ups w/ Feet on SB

Scorpion Push Ups Slider Push Ups Full Jacks Slider Push Ups Spidermans

Slider Push Ups w/ Leg Jacks T Stabilization Push Ups


Conditioning Exercises

Mountain Climbers Mountain Jumpers Grasshoppers

Jumping Jacks Eight Count Body Builders MB Push Up to Squat Jump

Tabata Squats Bosu Jumps Skiers

Squat Jumps Box Jumps High Knees

Butt Kickers Jump Rope Heavy Bag

Upper Body Ergometer Versa Climber Rower

Prone Skiers Burpees Band Run Outs

Weight Vest Treadmill Car Pushing Sand Bag Carry

Jumping Jacks w/ Soft MB Saggital Jacks Bear Crawls

Hindu Squat Jumpers Band Squat Jumps DB Push Press

Indian Runs Scab Runs Wind Sprints

Line Drills Intervals Heavy Rope

Chain Walks Tire Flips Sand Bag Throws

MB Slams DB Cross Cuts Split Squat Jumps

Duck Squat Jumps Step/Bleacher Runs Tire Drags

Hill Sprints BB Krackens DB Push Up/Stand/Press

MB Jump Over/Pick/Press


Proper Positioning & Spinal Alignment

Failure to maintain proper spinal alignment and positioning during exercise is one of the biggest mistakes

made with inexperienced exercisers. This mistake will not only affect the effectiveness of the exercise but it

could also lead to unnecessary injury. It’s imperative that you learn proper positioning when doing weight

training exercises so that later on the burst training can be effective.

To make this simple I’m going to give you a standard line I use with my clients on a regular basis. Memorize

this line and you’ll have a much better chance of maintaining proper spinal alignment.

“Stick your butt out, keep your shoulders back, and look straight ahead”

Remember, the muscles in the human body are integrated…they do not work in isolation. That means you

could be negatively affecting vertebrae and joints by doing an exercise incorrectly, even it doesn’t look like it

has anything to do with the area you’re focusing on. Let me give you an example.

Take a barbell bicep curl where you’re working the biceps. A common mistake made by inexperienced

exercisers, especially when the weight is too heavy, is to push the hips forward and swing the barbell up. This

puts a significant amount of stress on the low back which could lead to injury of the lumbar vertebrae. The

spinal column is at its strongest position when it has a natural arch. With too much flexion or extension with

the spinal column “straight” you’re going to have problems.

You’ll want to make sure you’re always in the “ready position.” This is where you have your hips slightly

pushed back with your shoulders and head in a neutral position. This will maintain a natural position for the

spinal column and keep it working in its strongest position. For ever inch you “straighten” out the spinal

column you lose a significant amount of load bearing weight that can be applied.


Proper Progression Towards Burst Training

Just like with proper spinal alignment, I see a lot of inexperienced exercisers failing to recognize proper

exercise progression. Often times an individual will learn some new exercises from a video, article, (or my

list) and be excited about giving them a try without looking to see if they’re ready for the progression.

With exercise, everything has a natural order of progression. An example would be you should always make

sure you can do split squats before ever progressing them a walking lunge. If you’re not able to maintain

proper mechanics during a split squat I can assure you that you won’t demonstrate it during a walking lunge!

Jumping over the natural progressions is never a good idea as it’s just a recipe for possible injury and

diminished returns with your exercise.

Muscle imbalances and poor movement patterns can be present in any individual, not just someone who is

de-conditioned. Stick with the basics and once you see you’re ready go ahead and progress to more

challenging exercises. Proper movement patterns often take time to develop. Doing an exercise correctly one

time doesn’t mean you’re ready for the next progression. Repetition of any movement is essential for proper

movement patterns.


Fitness Training Progression Guidelines

Upper Body Progression

1. Functional/Bodyweight

2. Weighted Resistance

3. Unilateral/Mobility/Locomotion

Examples :

1. Push-up or Band Press

2. Barbell Chest Press

3. Single Arm Cable Chest Press w/ Rotation

Lower Body Progression

1. Functional/Bodyweight

2. Weighted Resistance

3. Unilateral/Mobility/Locomotion

1. Squat w/ feet parallel

2. Split Stance Squat

3. Lunge

4. Lunge w/ Mobility/Locomotion

Examples:

1. Bodyweight Squat

2. Bodyweight Split Squat

3. Bodyweight Lunge

4. Bodyweight Traveling Lunges

*Focus Lower Body Movements In Beginning On Integrating Posterior Chain Musculature And Opening Hips

Through Rotation.


Core Progression

Beginner: Seated Rotations, Stability Ball Hip Flexion/Extension, Standing Rotations, Stability Ball Crunches,

Medicine Ball Chops, Medicine Ball Squats, Medicine Ball Reaches

Intermediate/Advanced: Single Leg Rotations/Reaches, Single Leg Hip Flexion/Extension, Reverse Crunches,

Planks

Advanced: Rotations with Mobility/ Long Lever Arms

Effective Program Design For Results

Probably more than any other individual factor you control, the design and implementation of your workouts

will have the biggest impact on your results. A well thought out program with exercises that best address

your goals and individual needs will always produce the best results. Let’s look at the three steps for

effective program design.

1. Determine what you want to achieve from your exercise program. What are your specific goals? Do

you want to lose weight, tone and firm, put on lean muscle, etc?

2. Determine if you have any issues that what would limit your ability to do certain exercises. Problems

with knees, low back, ankles, shoulders, etc. Is there anything that you’ll want to discuss with a

fitness professional, physical therapist, etc? Don’t neglect getting advice and instruction on how to

best proceed with correcting any muscle imbalances, joint problems, etc.

3. Establish your starting phase of periodization based on your fitness level and goals.


Understanding Progression & Periodization

I want to start this section by reviewing a universal fact of life to begin your understanding of how to prepare

effective fitness programs. “There are few things worth while pursuing that you can expect to accomplish

without a clear plan.”

Try building a house without a set of blueprints or traveling across country without the use of a map. Clarity

is essential for success in most anything you can think of in life. You may be well versed on a variety of

exercises but if you don’t know how to employ them to achieve your goals your results will certainly be poor.

Learning an effective system for using exercises to achieve your fitness goals will be the most important and

productive activity you’ll EVER do as an exerciser. Mastering the “basics” will have more impact on your

results than trying to do a bunch of random exercises. The objective of this training module is to provide you

with a proven blueprint for achieving results.

The K.I.S.S. Principal of Seeing Results From Your Workouts

I’m sure you’re familiar with the “keep it simple, stupid” principal that has been widely used in a variety of

books. You’re going to want to use this same philosophy when designing your fitness program.

Effective Periodization In The Real World

Let’s start by looking at the real objective of periodization methods and why you want to have a plan for your

workout progressions. As you probably already know the human neuromuscular system will adapt to any

given workload over time. Improvements in any physical skill (strength, endurance, agility, flexibility, etc) do

NOT happen linearly.

For example, you cannot continue to get stronger indefinitely by simply always lifting heavier weights.

Sooner or later things will taper out with any single stimulus. The key is providing a variety of different

stimuli in various cycles to produce physiological change.

A lot of personal trainers and strength coaches like to use load charts and to spend a lot of time tracking sets,

reps and other apparently essential information. This is the “traditional” model of most periodization


programs taught in certification courses and textbooks. However, experience has shown me this is not

necessary and it just makes things more complicated. Remember, we’re going to keep things SIMPLE.

Any Effort That Doesn’t Require Much Effort Results In Adaptation!

The above statement is really the ONLY concept you’ll have to master in order to design effective

periodization and progression strategies. Adaptation to any given workload (which is the natural goal of the

human body under increased stress) will always result in a plateau. You simply have to keep changing the

stimulus and provide yourself with an increased workload if you want to produce the results you’re looking

for.

Giving yourself a wide variety of new exercises (simply because they’re fun or whatever) without ever

changing the intensity will eventually backfire on you. This is a common mistake that occurs due to a lack of

planning.

The Solution Lies In The Implementation Of An Effective System

Determine what you want to see from your fitness program. Chances are you may have multiple goals and

objectives with your fitness training, but just get some clarity on exactly where you want to go and what you

want to accomplish.

• You want a simple workout program that you fit into your busy lifestyle.

• You want to lose weight and look better naked (who doesn’t want that!)

• You want more energy, strength, stamina and endurance for all activities in life.

• You want better flexibility and movement for everyday activities and recreational sports.

• You want to eliminate aches and pains.


An Effective Program Is Built On A Solid Foundation

An important concept to understand is that improvements in any of the above will always be correlated to

your movement and function. Therefore, your ability to really change your shape and see dramatic

improvements will depend on your ability to move better.

You’ll be limited on how far you can progress if you’re hampered by faulty movement patterns. Because of

this fact, it’s always a good idea to have an assessment of movement patterns and muscular imbalances

done by a trained fitness professional before starting a workout routine. Based on their findings you’ll have a

much better idea on how long you’ll need to spend on correction before you progress to higher intensity

exercises. In short, you’ll have a solid plan for how to proceed along with specific exercises and stretches to

help you correct any imbalances.

The Basic Four Phases Of SIMPLE Periodization

Experience has shown me that you can group fitness training objectives into the following four categories of

SIMPLE periodization.

1. General Conditioning Phase

2. Hypertrophy (Muscle Development) Phase

3. Burst Training Phase

4. Recovery Phase

You’ll find that you won’t need to stay in each phase for the same period of time or necessarily follow a

sequenced order. The idea is that each category reflects a change in stimulus. Your objective will be to

provide a sequence of these principals to get the best results.


General Conditioning Phase

This is the beginning phase for most individuals. You’ll be looking to improve movement patterns, stabilize

the joints, and begin correcting muscular imbalances. This will be accomplished with bodyweight exercises

and functional movements along with primarily non-weight bearing resistance movements from bands, etc.

While light “weighted resistance” exercises are ok, you don’t want to use heavy loads until a solid foundation

is developed.

The goal of this phase is simple; you want to stabilize the joints, improve neuromuscular recruitment, and

prepare the body for the increased demands of higher intensity weighted resistance. The length of time

you’ll stay in this phase will vary on the degree of improvement needed and their primary training objective.

As a general rule, you’ll find that approximately 2-3 weeks is the minimum amount of time you’ll work in this

phase if you have limited or no exercise experience and moderate issues with movement patterns. In regards

to cues for progression you want to be looking for improved stabilization and movement patterns. As you

make improvements simply increase the demands by following standard progression guidelines.


General Conditioning Workout Example:

Start with (1-2) rotations of all three series and progress to (3) rotations.

Complete 10-15 repetitions of each exercise.

Total body workouts work best focusing on the main pillars of human movement.

Allow sufficient recovery time as needed.

Series One Example

Resistance Band Press (Pushing)

Resistance Band Pull (Pulling)

Medicine Ball Reach (Reaching)

Series Two Example

Medicine Ball Squat/Curl/Press (Squatting and Pushing)

Standing Band Crunch (Hip Flexion/ Extension)

Box Step-Up’s (Level Changes)

Series Three Example

Split Squat or Lunge (Level Changes)

Resistance Band Triceps Extension (Pushing)

Resistance Band Upright Row (Pulling)

NOTE: the following workout is for example only. There are numerous ways to complete a workout that will

support the objectives of this phase. However, regardless of how you develop your workout program design,

you MUST focus on joint stabilization and proper movement patterns before progressing to heavier weighted

resistance loads.


General Conditioning Guidelines

As a general rule you’ll want to be able to control your own bodyweight before progressing to weighted

exercises. Here’s a short list of some of the cues to look for before progressing to heavier weighted

resistance in the hypertrophy phase.

1. Before doing a weighted barbell squat

You can perform a bodyweight squat with proper biomechanics and demonstrate stabilization throughout

the movement. You can keep your feet flat, hips rolled back, the back doesn’t round, the knees don’t knock,

and you stay on your heels as you squat down to a depth where your thighs are parallel to the floor.

2. Before doing weighted exercises done standing up.

You can maintain the “ready position” with hips pushed back, knees slightly bent and the spine in a neutral

position without breaking form. Your core is stable enough to maintain this position throughout the exercise.

3. Before doing weighted lunges

You can perform a bodyweight lunge without excessive instability or the trail knee bouncing off the floor.

You can do split squat at full depth without losing your balance and swaying side to side. Remember the

progressions….and follow them in order. Bodyweight split squat- bodyweight lunge (stationary) –

bodyweight walking lunge- weighted split squats- weighted stationary lunge- weighted walking lunge.


Hypertrophy (Muscle Development) Phase

This is typically the next progression from a general conditioning phase. You have developed a solid

foundation from the functional movement patterns and you’re now ready to start adding weighted

resistance. The objective is simple; create overload in the muscles with increased volume and higher

intensities from leverage and/or heavier weights.

You’ll start with moderate loads (10-15) repetitions and progress to workouts where you’re objective will be

to reach momentary muscle failure (MMF) with heavier loads at (5-8) repetitions. Doing the same old “three

sets of ten” reps week in and week out with the same weight is what keeps most people stuck in a rut, as you

know. Don’t make this mistake.

You can’t go “super heavy” at EVERY workout during a hypertrophy phase so look to integrate moderate

loads (8-10 rep ranges) and more functional movements when needed. The primary objective for this phase

is to develop lean muscle so make the momentary muscle failure principal your main stimulus.

It is imperative that you reach MMF (momentary muscle failure) on the last 1-2 sets of your primary weight

training movements with some workouts during this phase. A total of three-four sets for your primary weight

training exercises will produce the best results.

Make sure to properly warm-up the client with dynamic stretching and lighter loads before initiating heavy

sets designed for MMF. An upper/lower body split where you target legs one day, push/press movements

the second, and pulling movements the third day seems to work well during this phase.

NOTE: the following workout is for example only. There are numerous ways to complete a workout that will

support the objectives of this phase. However, regardless of how you develop your workout program design,

you MUST apply an overload stimulus sufficient enough for momentary muscle failure at times. Functional

movements alone will NOT get it done from a hypertrophy (muscle development) standpoint.


Hypertrophy Workout Example:

Complete last (2) sets of each weight training movement at momentary muscle failure @ 5-10 reps.

Functional exercises in between weight training movements should provide 60-90 seconds minimum of

“active recovery” time. Avoid choosing functional exercises for active recovery that heavily recruit muscle

groups being targeted with weight training exercises.

Series One Example

Lat Pull-Down

Resistance Band Rotations

Bodyweight Squat Variation

Series Two Example

Dumbbell Rows

T-Stabilization Push-Up

Cable/Band Wood-Chop Variation

Series Three Example

Barbell/Dumbbell Upright Rows

Medicine Ball Lunge Variation

Box Step Up’s with Internal & External Rotation


Burst Training Phase

The next phase will focus on continuing to develop lean muscle while also improving your post workout

hormonal responses with higher intensity (glycolytic & anerobic) workloads. The pace will get picked up and

you’ll start employing super sets, cardio intervals, and other techniques to deliver optimal results. This is THE

MOST PRODUCTIVE phase of fitness training that I’ve found in my 20+ years as a fitness professional. For

most individuals looking to lose weight, get in shape, increase lean muscle tone, improve energy, etc, this is

the phase you want to work up to. You probably already know the numerous reasons why I’m so big on

doing Burst Training so let’s just get right into some of my favorite workouts.

Burst Training Workout Examples:

Burst Training Workout #1

Series One

Dumbbell Bench Press

Band Rows

Jumping Jacks 30 seconds

Series Two

Dumbbell Rows

Band Rotations

Mountain Climbers 30 seconds

Series Three

DB Push Press

Reverse Crunch

Medicine Ball Skiers 30 seconds

==============================================================================



Series One

Push Up’s

TRX Suspended Knee Tucks

Jump Squats 30 seconds

Series Two

TRX Suspended Rows

MB Diagonal Chops

Jump Rope 30 seconds

Series Three

Band Press- Band Pull Superset

Wheel Roll-Outs

Box Jumps 30 seconds

==============================================================================


DB Push-Press

DB Squat to Upright Row

DB Stationary Lunges

DB Push-Up’s to Renegade Rows

DB Burpees To Bicep Curl

Repeat the (5) movements in a row without letting go of the dumbbells. Rest 60-90 seconds between

rounds. Complete for 3-4 rounds as time permits. Vary rep ranges (5-15) according to fitness level, weight

being used (heavy versus light), and general changes in workloads.

=============================================================================



BB Hang Clean

BB Push-Press

BB Squat

BB Bent Over Row

BB Deadlift

Repeat the (5) movements in a row without letting go of the barbell. Rest 60-90 seconds between rounds.

Complete for 3-4 rounds as time permits. Vary rep ranges (5-15) according to fitness level, weight being used

(heavy versus light), and general changes in workloads.

=============================================================================


Bodyweight Prisoner Squats (hands at head- interlock fingers behind head)

Bodyweight Prisoner Lunges (hands at head- alternate legs- stationary)

Bodyweight Jump Squats

Bodyweight Jump Split Squats

V-Up’s

Lying Leg Raises

Repeat the (6) movements in a circuit moving as quickly as you can. Rest 60-90 seconds between rounds.

Complete for 3-4 rounds as time permits. Start with 5-10 reps for each movement and progress up as you get

stronger and have better conditioning. This simple bodyweight leg routine with some core-abdominal work is

highly effective. It’s a staple with my personal training clients and always seems to put the “burn” into the

legs every time.

=============================================================================



Push-Up’s

Burpees

Bodyweight Hindu Squats

Bodyweight Alternate Lunges (stationary)

Mountain Climbers

Close Grip Push-Up’s

Wheel Roll-Out’s

Jump Rope

This is an advanced bodyweight routine that is sure to challenge you. Repeat the (8) movements in a circuit

moving as quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits.

Start with 5-10 reps for each movement (30 seconds on conditioning exercises) and progress as you get

stronger and have better conditioning.

=============================================================================


DB Chest Press

DB Rows off flat bench or hand on stability ball

DB Diagonal Chops

DB Clean To Overhead Press

DB Squats To Bicep Curl

Jump Rope

This is a favorite burst training routine using just dumbbells. Repeat the (6) movements in a circuit moving as

quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Start with

5-10 reps for each movement (30 seconds on conditioning exercises) and progress as you get stronger and

have better conditioning.

=============================================================================


Burst Training Workout Variations

There is no “one” way to do burst training. The variations of workouts are virtually endless. The key thing to

remember is your introducing a different “stimulus” that will challenge the client with high intensity work.

Listed below are some of the ways you can change program variables to do burst training.

1. Super-setting same muscle groups

2. Super-setting opposing muscle groups

3. Decreasing loads (weight), increasing repetitions, decreasing rest time.

4. Metabolic endurance (work capacity against time)

5. Metabolic stamina (adding cardiovascular intervals to work capacity)

6. Giant sets (combining 4 exercises in a row working same muscle groups)

Recovery Phase

A recovery phase is nothing more than backing things off for a while to allow for recuperation. The emphasis

is taking a break from the higher intensity burst training and shifting your exercise to functional movements

in a low-moderate intensity. Bodyweight movements or those using band resistance are preferred during

recovery phases. You may also choose to do active recovery exercises like swimming, biking and other low-

intensity exercise. As a general rule I like to take a full one week of recovery after every 4-6 weeks of high

intensity training. Use your best discretion when determining when to take a break and simply listen to your

body. Looks for cues on overtraining which will only lead to a plateau. Don’t be afraid to take these week

long recovery phases. It’s one of the most productive things you can do with your training.


S H A P I N G C O N C E P T S P E R S O N A L T R A I N I N G S T U D I O S

1. Push

Vertical Push: MB-KB-DB-BB Overhead Shoulder Press, Push Jerk, Cable Overhead Press

Horizontal Push: Push Up’s, Band Chest Press, DB-BB Bench Press, Cable Chest Press, DB-BB-KB Floor Press

2. Pull

Vertical Pull: Pull Up’s, Pull Down, Inverted Row, Upright Row, BB High Pulls, BB Shrugs, Bent-Over Row

Horizontal Pull: Band Rows, Seated Row, Squat Cable Rows, Sled Pulls

3. Squat / Level Change / Lunge / Deadlift

Squat

BW Squat, TRX Squat, Hindu Squat, Split Squat, Bulgarian Squat, 1 Leg Reach, 1 Leg Squat

PVC Overhead Squat, Band Resisted Squat, MB Squat, MB Split Squat, MB 1 Leg Chop Squat

KB Goblet Squat, Racked Squats, Bootstrapper Squats, Deck Squats, Sumo Squat, Bulgarian Squat, Swings

DB Squats, Sumo Squats, Split Squat, Overhead Squat, Bulgarian Squat

BB Back Squat, Front Squat, Overhead Squat, Bulgarian Squat

Level Change

Box Step Up, Weighted Box Step Up, Box Step Down

Lunge

BW-MB-KB-DB-BB Sagittal, Frontal, & Transverse Plane Lunges

Deadlift

KB-DB-BB Deadlift, Sumo Deadlift, RDL’s, 1 Leg RDL’s

4. Trunk Flexion / Extension / Rotation

MB-KB-DB-Band-Cable Chops, Diagonal Chops, Rotations, Sit Up’s, Leg Raises, TRX-SB-Wheel-Slider Knee Tucks, TRX-SB-BB-

Wheel-Slider Roll Out’s, Hyperextensions, Cable Crunches, KB Windmill, DB-KB Turkish Get Up, MB Throws, Back Bridge,

Superman’s, MB-KB-DB Figure Eights, V-Up’s, TRX-Wheel Pike Tucks, Roman Chair, T-Stabilization, Russian Twist, Pleasant

Valley’s, MB-KB Twisters, TRX-Wheel-Slider Corkscrews, Table Maker’s, Torso Lifts, Grasshopper’s, Inchworm’s, Side Plank

Extensions, Windshield Wipers, Toes to Bar

5. Locomotion / Total Body Explosive Movements

Locomotion - Traveling Lunge, Run, Sprint, Bounding, Hops, Ladder Drills, Bear Crawl, Band Runs, Sled Drags, Stair Runs,

Farmer’s Walk, Box Step’s, Band Walks, Crab Walks, Mountain Climbers, Duck Walks, Car Pushing, Rowing

Total Body Explosive Movements - Power Snatch, Hang Clean, Power Clean, Clean & Jerk, Burpees, Jump Squats, Box Jumps,

Vertical Jumps, Broad Jumps, Duck Squat Jumps, DB Squat to Pull to Catch, DB-KB Clean to Press, MB Slams, MB Wall Ball,

Tabata Front Squats, Tabata Push Press, Battle Ropes, Tire Flips, DB-BB Clean to Front Squat to Press

Progression/ Reference Key

General exercise progression is as follows: bodyweight and functional movements should be used to develop integration

and stabilization before heavier resistance is incorporated. Exercises done on the feet should start with parallel stance, split

stance, single leg, then with mobility. Upper body exercises should progress with both arms first, then alternating, single

arm, then with mobility. Only use total body explosive movements once core stability has been developed.

Reference Key- BW: bodyweight, MB: medicine ball, BB: barbell, DB: dumbbell, KB: kettlebell, SB: stability ball, TRX: TRX

suspension straps, Wheel: ab wheel, RDL: Romanian Deadlift, Sagittal Plane: in front and back, Frontal Plane: lateral,

Transverse Plane: back and to the side

www.shapingconcepts.com 1009 Anna Knapp Blvd #101 Mt. Pleasant, SC 29464 Phone: 843-971-8665

T H E 5 P I L L A R S O F

F I T N E S S

Essentials of Burst Traning Workout Design

Documents

momentary muscle failure

heavy versus light

proper positioning

vary rep ranges

proper movement patterns

sc 29464 contact shapingconcepts

effective program design

workout program design