This is a workout program that requires four workouts per week. Each workout takes forty-five minutes to an hour. If you are taking longer than an hour, then you are doing something wrong. With EDT, the goal is to do as many reps of each exercise in each "Personal Record Zone" (PR Zone). Pick exercises and kettlebells that you can handle for at least six to ten repetitions. Start each PR zone by doing three to five repetitions for each exercise. As fatigue builds, lower the reps to one to two and take longer breaks between each set. At the end of each PR Zone record the total number of repetitions that you achieved for each exercise. For example, if you did a total of forty repetitions on military presses, your goal at the next workout is to do a minimum of forty-one repetitions. As long as you are doing more repetitions, you will get bigger and stronger.
Monday and Friday: Upper Body
PR Zone 1 (20 Minutes)
PR Zone 2 (15 Minutes)
Wednesday and Sunday: Lower Body
PR Zone 1 (Twenty Minutes)
PR Zone 2 (Fifteen Minutes)
Day 1: Monday and Friday
PR Zone 1 (20 Minutes)
PR Zone 2 (15 Minutes)
Day 2: Wednesday and Sunday
PR Zone 1 (Twenty Minutes)
PR Zone 2 (Fifteen Minutes)
For more information on EDT, visit Coach Charles Staley's website at www.edtsecrets.com
High Octane Cardio (Hoc) is based on a style of conditioning that boxers often used called "roadwork." Roadwork combines cardio such as running with muscular endurance exercises such as push-ups and sit-ups. HOC takes roadwork to the next level by combining various forms of cardio with ballistic kettlebell exercises. The result is a fat loss program that will exceed your wildest expectations. The negative is that it is hard as hell and separates the champs from the chumps. Here are some sample HOC programs that are done three times a week to eradicate that gut of yours:
Go to a track field and place a kettlebell on opposite sides of the track. Start jogging and each time you pass a kettlebell station, stop and do a ballistic drill as follows:
First pass:10 one-arm Kettlebell swings
Second pass:10 one-arm Kettlebell snatches
Third pass:10 one-arm Kettlebell clean and jerks
Fourth pass:25 Kettlebell pass between your legs
First pass:20 One-arm Kettlebell snatches with each arm
Second pass:20 One-arm Kettlebell swings
Third pass:15 Clean and push presses with each arm
Fourth pass:35 Kettlebell pass between your legs
Fifth pass:20 One-arm Kettlebell snatches
Sixth pass:20 Kettlebell pass between your legs
First pass:25 One-arm Kettlebell Swings
Second pass:10 One-arm Kettlebell Clean and Jerks
Third pass:20 Kettlebell Pass Between Your Legs
Fourth pass:25 One-arm Kettlebell Snatches
Fifth pass:15 Clean and Push Presses
Sixth pass:20 Kettlebell pass between your legs
Seventh pass:15 One-arm Kettlebell Swings
Eighth pass:10 One-arm Kettlebell snatches
This is a great program for fighters or anyone else that needs an aggressive outlet. This time you are going to combine Heavy bag boxing rounds with kettlebell exercises.
On this program take a one-minute break between each round of boxing and each kettlebell set.
Same as above, only extend the heavy bag rounds to two minutes.
Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.
There are several ways you can incorporate these workouts into your current regimen.
1) You could do one HOC workout per week to gradually work into it.
2) You could cut back on other kettlebell training and do two HOC workouts per week. This would be kind of a half-and-half program in which your progress on other kettlebell days would slow down and your conditioning would improve gradually.
3) You could do HOC three times a week and do a strength only kettlebell workout once a week. This option would really be for those who want to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other combat sport.