COMBAT EVASION PROGRAM 1

COMBAT EVASION PROGRAM 1 LEVEL –BEGINNER DURATION- 45-60MINUTES WARM-UP (10 minutes) BEAR CRAWL – forward/ backward- PRONE PUSH-UP (10) each end X 3 FROG BOUND- forward- POWER SQUAT (10), run back to start position X 3 SPRINTS (from lying position)- forward- STAR-JUMP (15), run back to start position X 3 FORMAL STRETCH/ INTRODUCTION (brief introduction […]

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CAVE MAN TRAINING PROGRAM SHORT AND NASTY

CAVE MAN TRAINING PROGRAM SHORT AND NASTY PULL-UP X 10 KETTLEBELL FRONT/LATERAL RAISEE X 10 CLOSE HAND PUSH-UP X 10 KETTLEBELL GOBLET SQUAT X10-15 KETTLEBELL CLEAN/PRESS X20 CAVE MAN TRAINING PROGRAM THE RACE PULL-UP X 10 X10 TYRE PUSH X 2 LAP X 3 LAP TYRE FLIP X 5 X 10 WALKING DUMBBELL LUNGE X […]

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CAVE MAN TRAINING PROGRAM SLAM CHOP

CAVE MAN TRAINING PROGRAM SLAM CHOP TYRE FLIP X 10 MEDICINE BALL SLAMS X 60 SECONDS SLEDGEHAMMER CHOPS ON X 60 SECONDS SPRINT X 200 METRES JUMP ROPE DOUBLE UNDER X 20 NOTE * FAST PROGRAM ALL EXERCISES ARE TO BE DONE (REPS) MOVING THROUGH EACH GOOD FORM USED WHEN PERFORMING THE EXERCISES EVER TIME […]

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CAVE MAN TRAINING PROGRAM SHORT BUT NOT SWEET

CAVE MAN TRAINING PROGRAM SHORT BUT NOT SWEET(A) PULL-UP X 10 BARBELL BENT ROW X 10 BARBELL UPRIGHT ROW X 10 KETTLE BELL SHOULDER PRESS X 10 DUMBBELL RENEGADE ROW X 10 SHORT BUT NOT SWEET(B) BOX JUMP X 10 PULL-UP X 10 BARBELL DEADLIFT X 10 KETTBELL THRUSTER X 10 CLOSE HAND PUSH-UP X […]

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CAVE MAN TRAINING PROGRAM MEDICINE BALL HELL

CAVE MAN TRAINING PROGRAM MEDICINE BALL HELL FULL SQUAT (ARMS EXTENDED) HOLDING MEDICINE BALL X 11-20 PUSH-UP ( BOTH HANDS) ON MEDICINE BALL X 11-20 FULL SQUAT (ARMS EXTENDED) HOLDING MEDICINE BALL X 11-20 PUSH-UP ( BOTH HANDS) ON MEDICINE BALL X 11-20 SPRINT X200 METRES NOTE * PROGRAM DESIGNED TO TEST EVERY PARTICIPANT MUST […]

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CAVE MAN TRAINING PROGRAM 10% RULE

CAVE MAN TRAINING PROGRAM 10% RULE (A) HEAVY TYRE FLIP X 10 SLOSH PIPE FULL SQUAT X 5 WIDE GRIP PULL-UP X 5 JUMP ROPE DOUBLE UNDER X 20 HEAVY BAG TWIRL X 5 BOX JUMP X 10 JUMP ROPE DOUBLE UNDER X 20 SAND BAG CLEAN / PRESS X 5 CAVE MAN TRAINING PROGRAM […]

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4 DAY POWER BUILDING SPLIT

POWER MUSCLE BURN 4 DAY POWER BUILDING SPLIT DAY 1 CHEST / BICEPS DAY 4 SHOULDERS / TRICEPS DAY 2 OFF DAY 5 OFF DAY 3 QUADS / HAMSTRINGS DAY 6 BACK/ CALVES/ABDOMINALS DAY 7 OFF CHEST / BICEPS CHEST BENCH PRESS- POWER 4 SETS / 3-5 REPETITIONS INCLINE BENCH PRESS- MUSCLE 2-3 SETS / […]

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5 DAY POWERBUILDING SPLIT

POWER MUSCLE BURN 5DAY POWERBUILDING SPLIT RAPIDLY BUILD SIZE AND STRENGTH WITH THIS POWER BUILDING 5’DAY SPLIT, WHICH FOCUSES ON STRENGTH BUILDING AND CRAZY INTENSE BURN SETS. WORK-OUT SUMMARY MAIN GOAL – BUILD MUSCLE WORK-OUT TYPE – SPLIT TRAINING LEVEL- INTERMEDIATE DAYS PER WEEK – 5DAYS EQUIPMENT – BARBELLS,MACHINES,CABLES ,ect TARGET GENDER – MALE/FEMALE AUTHOR […]

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POWER BUILDING 3 DAY SPLIT

POWER MUSCLE BURN POWER BUILDING 3 DAY SPLIT WHILE THERE ARE MANY AWYS TO STRUCTURE A 3 DAY SPLIT. THE FOLLOWING VARIATION WORKS WELL FOR THE POWER MUSCLE BURN SYSTEM. DAY 1 CHEST/BACK DAY 4 SHOULDERS / ARMS DAY 2 LEGS DAY 5 OFF DAY3 OFF YOU WILL NOTICE THE PROGRAM INCLUDES A NICE 3 […]

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POWER 8 MUSCLE BUILDING WORK-OUT

POWER 8 MUSCLE BUILDING WORK-OUT 3 DAY SPLIT POWER 8 COMBINES A 5 X 5 PROTOCOL WITH A BRUTALLY EFFECTIVE 8 X 8 EXERCISE. THIS SYSTEM IS PERFECT FOR THE NTERMEDIATE LIFTER WHO WANTS TO CONTINUE TO MAXIMISE GAINS. WORK-OUT SUMMARY GOAL – BUILD MUSCLE WORK-OUT TYPE- SPLIT TRAINING LEVEL- INTERMEDIATE DAYS PER WEEK- THREE […]

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