Turbulence Training Seminar - Part 14 of 21

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In any TT workout I design, I make sure the 4 "S's", including start, strength, sweat, and stretch are always at the foundation of my programs.

Unlike a lot of traditional workout warm-ups where you perform 5 minutes of "cardio" exercise, in TT you'll find a warm-up consisting of only bodyweight exercises. Plus, if you're running short on time, then simply pair a lower body exercise with an upper body exercise and that will be an adequate warm-up for you and your body. This is how you start a TT workout.

When designing a strength training program, I typically use supersets as a way of working the body extra hard, yet doing so in a short amount of time. You'll find that bodybuilders use supersets as well, BUT they tend to use supersets targeting the same muscle group. In contrast, with TT, you will be completing supersets of non-competing muscle groups ie. chest and hamstrings.

NOTE: with supersets it's important to pay attention to the fatigue of your grip. So, if you were doing dumbbell squats as the first exercise in the superset, then you would NOT be pairing that with db row. You'll find that your body is not as strong and therefore, the quality of your workout will be impaired.

Most people don't know this, but completing only 1 of 3 sets is enough to attain 75% of the total benefits of doing 3 supersets. So if you're short on time, but still want to feel like you accomplished something and not risk losing all that you've worked so hard to achieve, then just do one set of each of the supersets in the program.

Interval training is another crucial element of Turbulence Training. If you are doing these intervals at the correct intensity, then you will undoubtedly be covered in sweat. The interval training portion of your TT workout can be performed either before or after your strength training session. However, be aware that fatigue will surely set in from doing the intervals, and so to ensure you have the most effective workout, I recommend leaving the intervals for after your strength training session.

It's so easy to forget or worse, skip altogether, but stretching should be just like everything else in your program. So after your workout take 10 minutes or so and get in a proper stretch.

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