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 TT Workout SuperChargerz

Welcome from Craig Ballantyne & Turbulence Training

Hi! Im Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS), and author of
too-many-articles-to-count in magazines such as Men's Health, Men's Fitness, Oxygen, Maximum
Fitness, and Muscle and Fitness Hers.

Welcome to the 10 TT SuperChargerz Manual. Youre about to discover 12 new ways to

SuperCharge your workouts for more results and more fun. These are 12 training methods
youll look forward to, and help you put the final touches on your physique.

1. Density Training
2. Ladders
3. A New Twist on Complex Training
4. Strongman Exercises in the Gym
5. Mixed Metabolic Resistance Training & Intervals
6. Grease-The-Groove Strength Gains
7. 5x5 Bodyweight Cardio
8. 1-Leg Exercises Quad Blaster
9. Getting the Elusive Upper Back Pump
10. Awesome Abs
11. Bonus #1 Triceps Terror
12. Bonus #2 Braigz Biceps

Enjoy.

And rememberTrain safe. Stay strong. And have fun.

Your friend and coach,

Craig Ballantyne, CSCS, MS,

Author, Turbulence Training

PS Dont forget my other sites here

www.TransformationContest.com Win up to $1000 just for losing belly fat!

www.TTFatLoss.com My blog with advanced training information to help men and women
gain muscle and lose fat fast.

www.TTMembers.com Craigs new Turbulence Training Membership site featuring a

forum, exercise video clips, and access to every workout program, manual, and e-book he has
ever written for his websites.

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Disclaimer:

You must get your physicians approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take full
responsibility for their safety and know their limits. Before practicing the exercises in this book,
be sure that your equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician.

Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any
exercise unless you have been shown the proper technique by a certified personal trainer or
certified strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to
strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath
while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your
physician recommends that you dont use Turbulence Training, please follow your doctors
orders.

Copyright 2003-2011 CB Athletic Consulting, Inc.

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 10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things.

1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a
certified trainer.

2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for
every movement. Just ask us on the Turbulence Training forum for substitutions at
www.TTmembers.com.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per
exercise. You must expect extra soreness when starting a new program just because of the new
exercises, so don't try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, don't hesitate to take it.
Safety first.

5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my
recommendations in the manual and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if appropriate,
even if you have exercised in the past. The new exercises, and new style of movements will
cause muscle soreness even from workouts you think "look easy".

7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard
everyday, so why should we?

8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in
each TT workout.

9) If you want to start TT but think you have an injury, get medical attention and have a
professional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program. All together now,
"Safety first!"

Bonus 11) If you decide to use running as your form of interval training, make sure you have
good running shoes, always do an extra thorough warm-up, and choose a safe running surface
(grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

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 TT Workout SuperChargerz

1. Density Training

Density training is proof that you can get an incredible amount of work done in just 5-10 minutes.
You dont have to be in the gym for even 30 minutes to get a full body workout. So the next time
its a busy day and you are thinking about skipping out on the gym, try one of these density
workouts and youll be shocked at what you can do in just a few minutes. Most of these have a
built-in warm-up.

1) 10-Minute Squats Do as many sets as you can with minimal rest in 10 minutes. Stop as soon
as 10 minutes is up. Use a 2-0-1 tempo.

For example, here's what I do.

45x20
95x15
135x15
185x12
205x8
185x8

2) 5-Minute Density Barbell Lunges 10 reps per side (2-0-1)

Do as many sets as possible in 5 minutes with minimal rest. Stop as soon as 5 minutes is up.
For example, heres what I do:
45x10
95x10
135x8-10
95x10

3) 5-Minute Density DB Row 8 reps per side (1-0-1)

Do as many sets as possible in 5 minutes with minimal rest. Stop as soon as 5 minutes is up.
For example, heres what I do:
45x8
65x8
80x8
80x6-8
65x8-12 (go 1 rep short of failure on last set)

Romanz Density Superset

1A) Squats 6 reps (2-0-1)
1B) Push Press 6 reps (2-0-1)
For each exercise, select a weight that you can lift roughly 10-12 times.
The goal is to perform as many reps as possible in 5 minutes.
DO NOT lift the weight for 12 reps on your first set.
Instead, perform about 6 reps of squats, then 6 reps of push presses.
Alternate back and forth for the entire 5 minute period, resting minimally.
At end of superset, record the TOTAL reps you were able to perform on each exercise

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2. Ladders

A ladder, often done with kettlebells, involves doing an exercise for a certain number of reps,
resting, and then doing another set with either one more or one less repetition in the set, and then
continuing on up or down.

For example, you might do a descending ladder, starting with 10 kettlebell swings and 10
pushups in the first set. After a rest (or with no rest if youre hardcore), you would move to 9
swings and 9 pushups. Then 8 swings and 8 pushups. And so on as you descend the ladder.

You can all do ascending ladders, where you do 1 rep in set 1, 2 reps in set 2, etc.

If you start at 1 rep per set and make it up to 10 repetitions per set, then youll complete a total of
55 repetitions of the exercise (as you will if you start at 10 and work backward).

Youre not limited to kettlebell exercises, although as I mentioned, youll see that quite often. For
example, you could use a total body ladder workout of Jumps-Pushups-Bodyweight rows,
using a descending ladder of 10 reps in round 1, then 9 reps in round 2, etc., until you finish with
a round of 1 rep. You are only limited by your imagination.

KB Swings
Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or
dumbbell in both hands in front of your body at arms length.
Push your hips back and swing the Kettlebell or dumbbell between your legs.
Drive back up to the start position and swing the Kettlebell or dumbbell up to chest
height. Move at a quick pace.

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3. Complexes + Ladders

A barbell complex is a series of exercises performed back-to-back without rest. Youve seen
these in a few TT programs before. For example, heres one from The Ballantynes Day program.

Do each set of exercises as a Barbell Complex Circuit.

Do 6 reps per exercise with zero rest between exercises.
Do not put the barbell down until the end of the circuit.
Rest 1 minute at the end of the circuit before repeating 2 more times.
Use a light weight the first time you do this program.
o Men: Start with the 45 pound bar 25 pound EZ-curl bar or broomstick.
o Women: Start with the 25 pound EZ-curl bar or broomstick.
o You can also do the exercises with bodyweight only, and use pushups in place of
military press and lunges in place of hang cleans.

1) Squat 6 reps
2) Good Morning 6 reps
3) Jerk 6 reps (3 reps per side)
4) RDL 6 reps
5) Hang Clean 6 reps
6) Front Squat 6 reps
Rest 1 minute at the end of the circuit before repeating 2 more times.

But you can also do these in the ladder style mentioned above. Heres a program designed by
John Romanielloand Ill make sure to get more of these in future TT workouts.

Specific warm-up: Do one set of 5 reps for each exercise with 50% of your working weight.
For your working weight, use a weight that you could do at least 12 times for each exercise.
If you cant do Power Cleans, do vertical jumps instead.
Choose ONE of the following repetition schemes for your workout.
A = 5 sets of 5 reps per set with 120 seconds rest between sets. (non-ladder)
B = Descending Ladder (6-5-4-3-2-1) with 75 seconds rest between sets.
C = Descending-Ascending Ladder (4-3-2-1-1-2-3-4). Rest periods are 45seconds, 30s, 20s,
5s, 5s, 20s, 30s.

1) Power Clean
2) Front Squat
3) Barbell Row
4) Push Press
5) Romanian Deadlift

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4. Strongman in the Gym

You cant go flipping 45 pound plates in place of a tire, but here are three strongman exercises
that you can replicate in your gym.

Overhead Press
Farmers Walk
Iron Cross

Use the Double Kettlebell Overhead Press for a unique pressing method. Do 15 reps.

Follow that with the Farmers Walk for 60 paces.

And finish with a tough Iron Cross. Just hold those dumbbells out there as long as you can,
aiming for 30-60 seconds. Start LIGHT.

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5. Mixed Metabolic Resistance Training + Interval Training

From John Romaniello

Switch from traditional intervals to your interval training/metabolic circuits. There really is no
contest here! Interval training via sprints or biking is great, and certainly better than traditional
cardio - that much can't be argued. However, it doesn't have a lot of carryover to much else that
you do. Training with metabolic intervals increases strength and makes you better at training,
which in turn will allow you to burn more fat overall.

Moreover, you can do these types of intervals with ANY type of equipment, from kettlebells to
bodyweight training to barbells to resistance bands. You'll burn fat, build more muscle, AND,
you can combine them with the stuff you were already doing. Heres an example of a "mixed"
interval training session I do.

I bring two kettlebells to a track--one weighs 35 pounds, and the other 55 pounds. I set these up
100 yards from one another. I begin by doing KB swings with the 55 pounder. I do this for 45
seconds. I then "rest" by walking 100 yard to the 35 pounder.

When I get there, I immediately do 20 seconds of 1 arm push presses for my right arm, followed
by 20 seconds for my left. Then, WITHOUT rest, I sprint to the 55 pounder.

When I get there, I "rest" by performing a rocking plank for 30 seconds. I then perform 30
seconds of swings, and then slowly WALK back to the 35 pounder. (Again, as I'm walking, I'm
resting).

When I get to the 35 pounder, I perform 60 seconds of swings, then WALK back to the 55 pound
KB. This is the end of one circuit. I rest 2 minutes and repeat. I'll do this anywhere between 3
and 6 times, depending on my goal and how much time I have.

All told, it looks like this:

55 pounds swings (45 seconds)

100 yard walk (45 seconds)
1 arm 35 pound push press (20 seconds)
1 arm 35 pound push press (20 seconds)
100 yard sprint (12 seconds)
Rocking plank (30 seconds)
55 pound swings (30 seconds)
100 yard walk (45 seconds)
35 pound swings (60 seconds)
100 yard walk (45 seconds)

Wait 2 min and repeat. Perform 3-6 circuits, then post on facebook about how much you hate
me. You can hate John at www.Facebook.com/RomanFitnessSystems.com

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6. Grease the Groove

Heres another training method made popular by the Kettlebell society. Kettlebell experts are
hardcore, innovative folks, and you should really learn more about kettlebells at DragonDoor.com

That said, John Romaniello is here again with some tips on using the Grease the Groove
method to increase your strengthand in fact, John is helping me ol CB to grease the groove
and improve my overhead pressing, because John thinks my strength really sucks. And it does.

From John Romaniello

Greasing the groove is a type of training that was popularized by Pavel Tsatsouline, who focuses
a lot on increasing strength. Basically, you perform a specific exercise every day (or nearly every
day), just not with maximal weight. You can also use this with bodyweight exercises.

The frequent stimulus increases neurological efficiency. Basically, your body--both muscles
AND nervous system--get better at the exercise. Simply perform the exercise 3-5 days per week
with around 60% of the weight you are trying to improve on.

So, if you're you can perform 3 sets of 10 reps on the bench press with 200 pounds, perform 3
sets of 10 reps with 120 pounds, several times per week. After about 2 weeks, take a week off,
and go back to your normal weight. You'll notice that you can either do MORE than 10 reps with
200 pounds, OR that you can do 10 reps with more weight. Or both!

If you're stuck at a weight on the bench press, or can't get more reps on your pull-ups, GTG is a
good system for increasing either. You can improve on both weight and reps using this technique.
Practice, as they say, makes perfect.

Push Press
Hold a barbell at shoulder height with hands slight wider than shoulder-width apart.
Bend your knees slightly and brace your abs.
Do a quarter squat, dipping rapidly at the knee joint and drive the weight up.
Slowly lower and repeat.
http://www.youtube.com/watch?v=2FOizzgX5ss <= Youtube video

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7. The 5 Rounds of 5 Minutes Bodyweight Cardio

Time for a new update to the 5x5 Bodyweight Cardio programI think this is version 4. Youll
find one version in Bodyweight Cardio 3, another version in the 31 Intervals Manual, and then a
third version in the TT2K11 program. Collect them all.

Start with the general bodyweight warm-up circuit

Do each exercise for 1 minute. Take a 10-second break within the minute if needed.
Move to the next exercise without rest.
Rest 1 minute at the end of each round before moving to the next round.
For unilateral exercises, such as step-ups, alternate sides with each rep.

Round #1
Jumping Jacks
Duck Under
Low Box Jumps
Close-Grip Pushups
Walking Lunges

Round #2
Punch-Knee Combo
Pullups or Chinups
Mountain Climbers
Bodyweight Squat
Run in Place

Round #3
Punch-Knee Combo
Reverse Lunge from a Deficit
X-Body Mountain Climber
Stability Ball Leg Curl
Band Pull

Round #4
Spiderman Climb Pushup
Low Box Jump
Close-Stance Bodyweight Squat
Prisoner Diagonal Lunge
Burpee

Round #5
Total Body Extension
Pushup
Bodyweight Row
Close-Stance Bodyweight Squats
Jumping Jacks

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8. The 1-Leg Quad SuperCharger

Leg extensions are great for working quadriceps, but a lot of physiotherapists and chiropractors
believe those machines are bad for your knees. So heres a bodyweight circuit of single-leg
exercises that will help you work your quads and your butt at the same time. Add this to the end
of a lower body or total body workout. Repeat for 3 rounds.

1-Leg Squat onto Bench 12 reps per side (3-0-1)

Split Squat with Front Foot Elevated 15 reps per side (1-0-1)

1-Leg Deadlift 12 reps per side (2-0-1)

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9. Upper Back Pump

Thats one body part you wont get a pump in very much, but its possible. Heres one way to
do itrepeat for 3 rounds.

Power Shrug 12 reps

Follow that with the Farmers Walk for 60 paces.

Finish with a DB Rear-Deltoid Raise for 12 reps.

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10. Awesome Abs

You can never get enough absso heres a circuit I learned from working with Romaniello on
the new Clash of the Titans programs. Go through this circuit 3-5 times.

TipToe Walkout 12 reps

X-Body Stability Ball Mountain Climber 12 reps per side

Strap Extension or Stability Ball Rollout 8 reps with a 3-4 second extension phase

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11. Bonus TRICEPS Terror

Use this triset at the end of an upper body or total body workout. Repeat for 2-3 rounds.

Rolling Triceps Extension 10 reps (3-0-1)

=>

=>

1& Rep Dips As many reps as possible (Go all the way down, halfway up, back down,
then all the way up. Thats 1 rep in the 1 & rep style.) (2-0-1)

Finish with any old Triceps Pressdowns for 15-20 reps (1-0-1)

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12. Bonus Braigz Biceps

Braigz loves biceps. Adding the slight extra stretch in the DB Incline Curls will cause serious
sorenessso be prepared. Do 3 rounds and add this to end of any upper or total body workout.

Barbell Curls or Strap Curls 8 reps (3-0-1)

DB Incline Curls 6 reps per side (3-0-1)

DB Hammer Curl (alternating across body) 12 reps per side (1-0-1)

Boom goes the biceps.

I hope youve enjoyed these 12 SuperChargerz. Believe me, Ive got a lot more
on the waystay tuned.

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Thanks Craig, this All Access Pass is great. Never have I seen anything like
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