pet'
Level 8 Valued Member
Hello,
@damogari
Basically, this is a method based on 13 levels. The first one is a test level. You test your push ups, pull ups and dips. In function of the results, it gives you a "track" for the 2nd level. This is a full body method.
Each level is supposed to be done X weeks. The "X" is given by the book. The book also gives you the number of session you have to do every week, for every level. On a cruising speed, you train this method 3h a week. This is more when you want to progress. 3h is when you get a level that satisfies you. This is only bodyweight
The more you progress, the more you use a full ROM and slow down the pace. The books gives you "thresholds". Once you get a threshold, you have to either use an harder variation or go to the higher level. Some levels can be considered as "maintenance" ones. It means that once you get it, you can simply stay where you are. You can also keep progressing. When you stall, the book gives you "tips", such as reducing the level, doing a kind of loop, and keep going. For instance, you stall at 7 to go to 8, so you get back to 2 or 3, do everything again (by modifying little things), and theoritically, you get to 8
The main idea is high rep sets. Some levels give you a number of rep, some others are "technical failure" (so never a physical failure). Between each sets, you rest a few (no more than 25s). Between exercises, you can rest a little more. Every rest is give by the book. This is really "plug and play". You simply follow the guidelines because everything is written. Finally, you get Something extremely close to a MAF, like when you swing on S&S.
Moves are: push ups and rows, pull ups / chin ups and dips, squats and variations (standard, jumping, pistol, Coassack), sit ups / hanging leg rises and lats. At the end you do multiple reps of some pretty hard moves: one arm push ups, pistols.
There are also two others "sections": stretching and nutrition. Stretching has always to be done. Nutrition section provides tips in function of the goal (mass gain, mass loss, weight maintenance).
Kind regards,
Pet'
@damogari
Basically, this is a method based on 13 levels. The first one is a test level. You test your push ups, pull ups and dips. In function of the results, it gives you a "track" for the 2nd level. This is a full body method.
Each level is supposed to be done X weeks. The "X" is given by the book. The book also gives you the number of session you have to do every week, for every level. On a cruising speed, you train this method 3h a week. This is more when you want to progress. 3h is when you get a level that satisfies you. This is only bodyweight
The more you progress, the more you use a full ROM and slow down the pace. The books gives you "thresholds". Once you get a threshold, you have to either use an harder variation or go to the higher level. Some levels can be considered as "maintenance" ones. It means that once you get it, you can simply stay where you are. You can also keep progressing. When you stall, the book gives you "tips", such as reducing the level, doing a kind of loop, and keep going. For instance, you stall at 7 to go to 8, so you get back to 2 or 3, do everything again (by modifying little things), and theoritically, you get to 8
The main idea is high rep sets. Some levels give you a number of rep, some others are "technical failure" (so never a physical failure). Between each sets, you rest a few (no more than 25s). Between exercises, you can rest a little more. Every rest is give by the book. This is really "plug and play". You simply follow the guidelines because everything is written. Finally, you get Something extremely close to a MAF, like when you swing on S&S.
Moves are: push ups and rows, pull ups / chin ups and dips, squats and variations (standard, jumping, pistol, Coassack), sit ups / hanging leg rises and lats. At the end you do multiple reps of some pretty hard moves: one arm push ups, pistols.
There are also two others "sections": stretching and nutrition. Stretching has always to be done. Nutrition section provides tips in function of the goal (mass gain, mass loss, weight maintenance).
Kind regards,
Pet'
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