Get ready for a storm…

It’s time for THUNDER AND LIGHTNING baby!

In terms of fitness, I use the phrase “Thunder and Lightning” to describe something called complex training (different then complexes) where you alternate between a heavy strength training exercise and lighter, unloaded power training exercise for a similar movement pattern.

What is strength?

Strength is a term used to describe the total amount of force your neuromuscular system can produce. It is the foundation upon which all subsequent bio-motor skills are built.

Thus the strength training exercise is the THUNDER part of the complex set. It is performed at high levels of resistance at a slower, more controlled speed for 30 seconds.

I recommend a particular 3-1-X tempo is used allowing for up to 6 reps in 30 seconds followed by a 30-second rest and transition. This means you will lower the weight/load in 3 seconds, pause for a count, and then explode back to the starting position and repeat for time. This tempo eliminates the stretch reflex (the natural bounciness and elasticity in your muscles) and forces your muscles to fully engage and work harder.

What is power?

Power is a term used to describe the amount of work completed per unit of time. In other words, it’s the ultimate combination of strength and speed.

Thus the power training exercise is the LIGHTNING part of the complex set. It’s performed at low to moderate levels of resistance (or less resistance than the strength exercise) and at a high speed for 15 seconds followed by a 30-second rest and transition. Then you move onto another complex set for a non-competitive movement pattern in a circuit format to get in a great whole body workout.

For example, a complex set for the lower body can include heavy loaded front squats for strength training followed by bodyweight jump squats for power training. Doing front squats first will allow for a better performance on the jump squats to follow.

Why?

Studies show that performing a strength training exercise prior to a power training exercise for a similar movement pattern results in greater Type II-b fast-twitch muscle fiber recruitment for the muscle groups involved and thus provides greater gains in power and the rate of force development.

This phenomenon is called Postactivation Potentiation (PAP) and it describes the enhanced and immediate muscle force output of explosive power training movements after a heavy strength training exercise is performed (Robbins, 2005).

It has recently gained popularity in the fitness community due to it’s ability to provide a natural ergogenic effect, or performance-enhancing benefit, by optimizing force and power production above and beyond performance achieved without the use of the PAP protocol (Robbins, 2005).

Thus the PAP phenomenon can potentially maximize the performance of explosive activities like weight lifting, sprinting, jumping, and throwing in addition to boosting athletic performance in power sports like football, basketball, baseball, and track and field (French, Kraemer, Cooke, 2003; Hilfiker, Hubner, Lorenz & Marti, 2007).

In other words, the logic here is that the high-tension strength training work fully engages and excites your central nervous system (CNS) resulting in greater total muscle recruitment thus making you significantly more explosive for the power training work to follow.

The result is that complex training provides a better overall training effect including a:

- Greater muscle-building and fat-burning stimulus for some killer whole body toning and tightening

- Bigger metabolic disturbance resulting in a larger calorie burn both during and in the 24-48 hours following the workout

- Boost in strength, power, and athletic performance to bust through any frustrating training plateau

Now that we know the method behind the madness for Bootcamp Automator Workout A for November 2010, below is an outline of both the equipment and bodyweight versions of this incredible workout template that we use in our bootcamps:

Equipment-Based Metabolic Workout Routines

Workout A- THUNDER AND LIGHTNING- Complex Trisets: 20 Total Minutes. You will alternate between 30 seconds of a strength training exercise and 15 seconds of a power training exercise for 3 consecutive complex sets.

Exercise Variation	Level I	Level II	Level III
Complex Set#1, Strength Exercise#1: Kettlebell Front Squat Variation	Employ Bodyweight or Decrease Loading	2-Arm Single Kettlebell Front Squat (a.k.a. KB Goblet Squat)	2-Arm Double Kettlebell Front Squat
Complex Set#1, Power Exercise#1 Kettlebell Sumo Deadlift Variation	Employ Bodyweight or Decrease Loading	Kettlebell Sumo Deadlift	Kettlebell Sumo Deadlift Jumps
Complex Set#2, Strength Exercise#2: Dumbbell 2-Arm Overhead Press Variation	Decrease Loading	Dumbbell 2-Arm Overhead Press	Increase Loading
Complex Set#2, Power Exercise#2: Free Band Speed Chest Press Variation	Decrease Resistance	Free Band Speed Chest Press	Increase Resistance
Complex Set#3, Strength Exercise#3: TRX Suspended 2-Arm Rows	Decrease Body Angle	TRX Suspended 2-Arm Rows	Increase Body Angle or Elevate Feet
Complex Set#3, Power Exercise#3: Med Ball Slams Variation	Decrease Loading	Med Ball Slams	Increase Loading

Equipment-Free Metabolic Workout Routines

Workout A- THUNDER AND LIGHTNING- Complex Trisets: 20 Total Minutes. You will alternate between 30 seconds of a strength training exercise and 15 seconds of a power training exercise for 3 consecutive complex sets.

Exercise Variation	Level I	Level II	Level III
Complex Set#1, Strength Exercise#1: Bodyweight Squat Variation	Bodyweight Squat	Prisoner Squat	Overhead Squat
Complex Set#1, Power Exercise#1 Jump Squat Variation	Speed Squat	Drop Squat	Jump Squat
Complex Set#2, Strength Exercise#2: Fist Push-ups Variation	Modified Fist Push-up on Knees or Hands-Elevated Push-up	Fist Push-ups on Floor	Feet-Elevated Fists Push-ups
Complex Set#2, Power Exercise#2: Speed Presses Variation	Decrease Speed of Movement	Speed Presses	Increase Speed of Movement
Complex Set#3, Strength Exercise#3: Bodyweight 2-Leg Hip-Hinge Variation	Prayer 2-Leg Hip-Hinge	Prisoner 2-Leg Hip-Hinge	Overhead 2-Leg Hip-Hinge
Complex Set#3, Power Exercise#3: Skater Jumps Variation	Decrease Speed of Movement and Distance Traveled	Skater Jumps	Increase Speed of Movement and Distance Traveled

I should also mention that incomplete rest between movements results in a cumulative fatigue over the course of the 20-minute workout that will dramatically improve work capacity, cardiovascular conditioning, and muscular endurance as well.

Lastly, the thunder and lightning complex training soundtrack even comes complete with a vocal metronome that announces the 3-1-X tempo in which you will perform the strength training exercise to fully automate your workout- pretty slick if I might say so myself

Are you ready for the Thunder and Lightning Challenge??

We shall see

Crank it!
BJ

PS- Stay tuned for the official launch of the THUNDER AND LIGHTNING soundtrack including the first ever vocal metronome with audio tempo instructions for the strength portion of the complex set… it was pretty cool to see 30+ people at a time moving to the EXACT same tempo at our bootcamp thanks to Workout Muse!!

PPS- Invite Buddies. Get $25 Store Credit! For each buddy you invite to our website, Workout Muse will credit your account with $25 after your buddy’s first purchase has been processed.

http://www.workoutmuse.com/ member/cpanel/invite_a_friend

Remember, marketing is a numbers game so invite as many buddies as you can and if they buy something you get $25 of store credit for their first purchase as a sincere thank you from WM for helping us spread the muse