5 Ways to Increase the Effectiveness of ANY Exercise

Last night at the gym as I was having a post-training conversation with one of my students, and he asked me – “how do you know how to make every single exercise we do more challenging???”

It’s a good question, is it not?

How do you take ANY exercise and make it more effective?

Well, there’s 5 different ways to do that…

• Use a heavier weight. I always say – everything is easy until it gets heavy! This however is not a factor in bodyweight exercise since the weight is always the same. You can however adjust the leverage to make the exercise easier or more challenging.
• Add more sets or reps. This, unfortunately, is what most bodyweight exercise programs do – continue to add sets and reps. While it works for a little while, overtime, the workouts simply become monotonous and boring.
• Reduce or eliminate the rest periods between the sets.
• Adjust the tempo (the speed at which you do the exercise) – making it faster or slower can change the effect and the level of difficulty
• OR…. and this is a BIG one ….. Increase the sophistication of the exercise so it creates a greater demand and thus a greater training effect on the nervous system

Inside the brand new Bodyweight Mastery Program we focus on the last type of progression. We incrementally increase the level of sophistication for each new movement to focus on the most effective way to create lasting change in your strength, endurance, mobility, energy levels, and body composition.

Each of the 6 movement patterns have 6 progressions that move in sophistication from basic to advanced over the course of 6 weeks.

6 Movement Patterns Trained in Bodyweight Mastery:

• Push-up x 6 Levels
• Squat x 6 Levels
• Lunge x 6 Levels
• Frog Press x 6 Levels
• Core x 6 Levels
• Isometrics x 6 Levels

Inside the Bodyweight Mastery Program you will progress through 6 unique variations of the 6 foundational (notice I did not say ‘basic”) movements to build a very unique type of strength and flexibility that builds muscle, burns fat, and increases your daily energy all at the same time!!

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

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