Turbulence Training-Ballantyne.pdf

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Workout Guidelines – Updated
Bonus Turbulence Training Report
30 Day Fat Loss Program
Craig Ballantyne, CSCS, MS, presents…
Turbulence Training:
30-Day for Maximum Fat Loss Workout
© 2007 – Craig Ballantyne, CSCS, M.Sc.
www.TurbulenceTraining.com
www.TTMembers.com
Bonus Turbulence Training Report
30 Day Fat Loss Program
About Craig Ballantyne & Turbulence Training…
My name is Craig Ballantyne. I'm a Certified Strength and C
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.
onditioning
Turbulence Training is scientifically proven, endorsed by elite trainers
and top fitness magazines, and used by thousands of men and women
for burning fat as well as increasing muscle and improving your health
and energy levels at the same time.
Please let me know how you enjoyed your TT workouts…
Craig’s websites include:
www.TTMembers.com – Craig’s 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.
www.TurbulenceTraining.com - Advanced training information to help men and women gain
muscle and lose fat fast. Sign-up for the FREE newsletter.
www.WorkoutManuals.com – Daily fat loss and fitness tips and workout programs to help men
and women gain muscle and lose fat fast. Sign-up for the FREE newsletter.
www.cbathletics.com - A training newsletter featuring professional development articles and
expert interviews for trainers, coaches, and health professionals.
www.grrlAthlete.com - Real training and nutrition information for real women lifters and female
athletes.
www.TurbulenceTraining.Blogspot.com – Craig’s blog featuring 3 fitness and fat loss posts
each day, as well as the opportunity to follow along with Craig’s workouts.
© 2007 – Craig Ballantyne, CSCS, M.Sc.
www.TurbulenceTraining.com
www.TTMembers.com
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Bonus Turbulence Training Report
30 Day Fat Loss Program
Disclaimer:
You must get your physician’s 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.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t 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. Don’t 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
don’t use Turbulence Training, please return this program for a full refund.
Copyright © 2003-2007 CB Athletic Consulting, Inc.
© 2007 – Craig Ballantyne, CSCS, M.Sc.
www.TurbulenceTraining.com
www.TTMembers.com
Bonus Turbulence Training Report
30 Day Fat Loss Program
Workout Guidelines
Strength train 4 days per week. Perform Workout A, B, C, and D once each week.
Do intervals 2-3 times per week. You may do them on strength days or on off days.
You can train back-to-back days, but don’t train 3 days in a row.
Rest 1 minute between exercises in the Superset. Rest 2 minutes before moving on to
the next Superset.
Don’t train to failure. You should be able to do 1 more rep at the end of each set.
Use the lifting tempo designated in the chart for each specific exercise.
Never skip a warm-up. For a warm-up, perform this circuit 2x’s using a 2-0-1 tempo:
o 10 reps for any leg exercise (bodyweight lunge, squat, step-up, or OH Squat)
o 10 reps or 30 seconds for any Core exercise
o 10 reps of any pushing exercise
o 10 reps of any pulling exercise
For a specific warm-up, perform 2 sets of each exercise in the first set. Start with 50%
and then 75% of your “real set” weight. Perform 8 repetitions for each warm-up set.
If you are limited by time, reduce the number of sets in the workout, but always
perform the regular warm-up.
Finish each workout with intervals & static stretching.
After every 8-12 weeks, take one week off from hard training for recovery purposes.
During the recovery week, you may perform light, low-intensity workouts.
© 2007 – Craig Ballantyne, CSCS, M.Sc.
www.TurbulenceTraining.com
www.TTMembers.com
Bonus Turbulence Training Report
30 Day Fat Loss Program
30-Day TT for Maximal Fat Loss
Training Log
Set 1 Set 2 Set 3
St 1St 2St 3
Set 1 Set 2 Set 3
Workout A
A1) DB Flat Press (3x8) 3-0-1
A2) Barbell Row with 1-second
pause at chest (3x8) 2-0-1
B1) Reverse-grip Pulldown (3x8) 3-0-1
B2) DB Rear-delt Fly (3x12) 2-0-2
C1) Close-grip DB Press (3x8) 2-0-1
C2) DB Incline Curls (3x8) 3-0-1
C3) Face Pull (3x10) 2-0-1
Intervals (6)
Workout B
A1) Split Squat with front foot
elevated 6 inches (3x8) 2-0-1
A2) BB RDL (3x8) 3-0-1
B1) Reverse Lunge (3x10) 2-0-1
B2) Elevated Push-up (3x10) 2-0-1
C1) Bicycle Crunch (3x30) 1-0-1
C2) Stability Ball Jacknife (3x12) 2-1-1
No Intervals
Workout C
A1) Underhand Seated Row (3x6) 2-0-1
A2) DB Incline Press (3x6) 3-0-1
B1) DB Row (3x8) 2-1-1
B2) DB Standing Shoulder Press (3x8)
2-0-1
Intervals (6)
Workout D
A1) Snatch-grip Deadlift (3x8) 2-2-1
A2) Side Plank (3x5) 1-5-1
B1) Good Morning (3x8) 3-0-1
B2) Forward Lunge (3x8) 2-1-1
C1) 1-leg Ball Leg Curl (3x12) 2-1-1
C2) 1-leg Hip Extension (3x12) 2-0-2
Optional Intervals (6)
© 2007 – Craig Ballantyne, CSCS, M.Sc.
www.TurbulenceTraining.com
www.TTMembers.com
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