CB Athletic Consulting, Inc. 2010 www.TTMembers.com1 About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Mens Health and Womens Health magazines, and a member of the Training Advisory Board for Inside Fitness and Oxygen magazines. With Turbulence Training I've put together short, quality fat loss workouts for men and women to do at home with minimal equipment. The programs use a lot of bodyweight moves and dumbell exercises, and the workouts change every 4 weeks because I truly believe variety is one of the main principles for success when you are trying to change your body in any way. Craig also has an advanced research background, completing a Masters of Science Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. Craig continues to study the latest training, supplementation, and nutrition research that will help improve clients health and wellness as well as their physical and mental performance. Craigs websites include: www.TurbulenceTraining.com - Advanced training information to help men and women gain muscle and lose fat fast. www.TurbulenceTrainingForAbs.com 12-week advanced training program to spot reduce belly fat and work your abs harder than ever! www.TTMembers.com Craigs 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. CB Athletic Consulting, Inc. 2010 www.TTMembers.com2 Disclaimer: You must get your physicians 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. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont 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. Dont 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 dont use Turbulence Training, please follow your doctors orders. Copyright 2003-2010 CB Athletic Consulting, Inc. CB Athletic Consulting, Inc. 2010 www.TTMembers.com3 10 Tips to Train SAFE! It is very important for all of us to train conservatively and not overdo things. 1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions at www.TTmembers.com. 3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away. 4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first. 5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we? 8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout. 9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program. 10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!" Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely. CB Athletic Consulting, Inc. 2010 www.TTMembers.com4 2K10 Meal Plan Advice As Ive said many times, nutrition is more important than exercise. And thats why I put in this bonus section to help you eat for fat loss. Youre going to get a simple set of guidelines to determining the right number of calories and the right types of foods to help you lose fat fast. If your current nutritional plan is preventing you from losing fat, then it's time for you to start working on building better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals). Once you have established good nutrition habits, you'll find yourself making better choices on a daily basis. But you have to work on consistent improvement, and if you mess up, dont worry about it, just get right back to eating right. Even if you start making only one change per day you will start to see improvements. Make this a goal that you will start today: to choose one healthier food option per day that will get you one step closer to your lean body. You need to have a plan to make this work, just like you need a plan for your workouts. Lets start your meal planning by using Coach Alan Aragons Calorie Calculator to determine how many calories you should eat each day. According to Aragon, to determine the number of calories you should eat each day, you need this equation: Daily calories = Goal weight x (workout hours per week + 9.5)Protein grams = goal weight in pounds Fat grams = half goal weight in pounds Carbohydrate grams = [Daily calories (protein calories + fat calories)]/4 NOTE:o1 gram of protein provides 4 calories o1 gram of carbohydrates provides 4 calories o1 gram of fat provides 9 calories By the way, Aragon said it doesnt matter if you eat 6 or 3 meals per day For example, if you are a 160 pound woman who wants to weigh 140 pounds, and you exercise with Turbulence Training for a total of 3 hours per week: Daily Calories = 140 x (3+9.5) Daily Calories = 1750Protein = 140grams (560 calories) Fat = 70grams (630 calories) Carbohydrates = [1750 (560+630)]/4 Carbohydrates = 140grams CB Athletic Consulting, Inc. 2010 www.TTMembers.com5 2K10 Meal Plan Advice For example, if you are a 220 pound man who wants to weigh 180 pounds, and you exercise with Turbulence Training for a total of 3 hours per week: Daily Calories = 180 x (3+9.5) Daily Calories = 2250 Protein = 180grams (720 calories) Fat = 90grams (810 calories) Carbohydrates = [2250 (720+810)]/4 Carbohydrates = 180grams Now that weve calculated your daily calorie needs, lets set up some guidelines for determining your meal plan, shopping needs, and ways that you can eat better. 1.Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan. 2.From your menu plan, make your grocery list and stick to it (see below). Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house so don't buy them and you'll avoid any future temptation. 3.Prepare the meals or the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off). 4.Use Fitday.com or another similar website to record your food and calorie intake for 7-10 days until you get a good grasp of how many calories are in typical servings. Once you can eyeball your calorie needs and after youve improved the quality of your diet you wont need to count calories ever again. Seriously! 5.However, continue using a food journal just to record your meals. According to Men's Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn't keep the log. 6.Eat at least 10 servings (combined) of fruits and vegetables per day. Stick to high-fiber fruits such as apples or grapefruit, antioxidant rich berries, leafy green vegetables and colorful vegetables. Try one new fruit and vegetable every week. 7.Use fluids to keep you healthy and full. Drink 12 cups of water per day and eat vegetable soups before meals to help you eat less. CB Athletic Consulting, Inc. 2010 www.TTMembers.com6 2K10 Meal Plan Advice 8.Use less meat to get your protein needs. Try one vegetarian day per week. Already doing that? Try one vegan day per week. 9.Remove all added sugar and trans-fats from your diet. Avoid foods from bags or boxes, but if you do eat anything with a label, make sure to avoid the following ingredients: High-fructose corn syrup and hydrogenated oils. 10. Have a reward meal once per week. Follow Dr. John Berardis 90% rule - if you eat according to the guidelines 90% of the time, you can cheat 10% of the time and still make incredible body changes. 11. Take 3 minutes and write down every nutrition obstacle in your way this week. Then take another 3 minutes and write down 2 solutions for every obstacle. Problems solved, and now you'll be able to stick to your plan with ease. 12. If you fall off the wagon cut your losses, dont worry about it, and get right back on track Immediately! Its minor damage that can be dealt with. Stay STRONG! You can do it! To your success, Craig Ballantyne, CSCS, MS Author, Turbulence Training CB Athletic Consulting, Inc. 2010 www.TTMembers.com7 TT 2K10 Workouts Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. 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. Perform this program for 4 weeks then switch to another TT workout. Train 4 days per week and do the Stretching Session at least one day per week.Pairs of exercises (i.e. 1A & 1B) constitute Supersets.A circuit consists of 3 exercises or more (i.e. 1A, 1B, 1C, etc.). In week 1, do only 2 rounds of each superset or circuit instead of 3 rounds. The 3-digit number beside each exercise represents the lifting tempo.I.e. Decline Push-up 2-0-1. Take 2 seconds to lower your body or the weight, pause briefly, & push back to the start position in 1 second or less. An X represents an explosive movement. Finish each workout with stretching for the tight muscle groups only if desired. Start every workout with this warm-up circuit. Bodyweight Warm-up CircuitGo through the circuit using a 2-0-1 tempo for each exercise.Rest 30 seconds before repeating the circuit one more time for a total of two circuits. 1A) Jumping Jacks 20 reps 1B) Prisoner Squat 10 reps 1C) Step Overs 6 reps per side 1D) Duck Unders 6 reps per side 1E) Leg Swings 20 reps per side 1F) Pushup 8 reps CB Athletic Consulting, Inc. 2010 www.TTMembers.com8 TT 2K10 Workouts Guidelines Day 1 Workout A 1A) Squat Jumps 8 reps (1-0-X) No rest. 1B) Decline Pushup 1 rep short of failure (2-0-1) No rest. 1C) WYT 8 reps per movement (1-0-1) Rest 1 minute before repeating the circuit 2 more times. 2A) Barbell Squat or DB Split Squat 8 reps (3-0-1) + CRASH Set** No rest. 2B) Stability Ball Ab Pike 8 reps (2-0-2) Rest 1 minute before repeating the circuit 2 more times. **CRASH Set When you have finished your 3rd round of the squat exercise, drop the weight by 25% and perform one more set of 8 reps. 3A) 1-Leg Hip Extension 15 reps per side (2-0-1) No rest. 3B) 1-Leg Stability Ball Leg Curl 10 reps per side (1-0-1) No rest. 3C) Stability Ball Plank 45 second hold Rest 1 minute before repeating the circuit 2 more times. 4) 10 Minutes of KB Swings 40 seconds swings + 20 seconds recovery x 10 rounds Finish with static stretching. CB Athletic Consulting, Inc. 2010 www.TTMembers.com9 TT 2K10 Workouts Guidelines Day 2 Workout B 1) KB 1-Arm Swing or KB 1-Arm Snatch 15 reps per sideDo NOT rest between arms (start with weak-side first). Rest 1 minute & repeat 2 more times for a total of 3 sets. 2A) DB Low-Incline Press 8 reps (3-0-1) + **CRASH SETNo rest. 2B) DB CSR [Chest Supported Row] 12 reps (2-0-1) + **CRASH SET Rest 1 minute & repeat 2 more times for a total of 3 supersets. **CRASH Set When you have finished your 3rd round of these exercises, drop the weight by 25% and perform one more set of 8 reps. 3A) Chin-Up with Knee-Up 12 reps (3-0-1) No rest. 3B) Dips 1 rep short of failure (2-0-1) Rest 1 minute & repeat 2 more times for a total of 3 supersets. 4A) DB Curls 8 reps (2-0-1) + **CRASH SET No rest. 4B) DB Overhead Triceps Extension 12 reps (2-0-1) + **CRASH SET No rest. 4C) DB Rear-Deltoid Raise 10 reps (2-0-1) Rest 1 minute & repeat 2 more times for a total of 3 supersets. **CRASH Set When you have finished your 3rd round of these exercises, drop the weight by 25% and perform one more set of 8 reps. Finish with static stretching. CB Athletic Consulting, Inc. 2010 www.TTMembers.com10 TT 2K10 Workouts Guidelines Day 3 Stretching & Recovery Circuit 1.Bodyweight Squats 15 reps2.Stick-up 10 reps3.Mountain Climbers 10 reps per side 4.Calf Rolling 10 reps 5.Foam Rolling 10 reps 6.All upper body stretches from end of manual 7.Hip Extension Hold 30 seconds 8.Plank 60 seconds 9.Side Plank 45 seconds per side 10. All lower body stretches from end of manual Rest 1 minute before repeating one more time Day 4 Workout C The dumbbell alternatives for the Deadlift and Military Press are the DB Squat and DB 1-Arm Press with Palm-In (see photo section). 1A) Deadlift 8 reps (2-1-1) + **LIGHT CRASH SET No rest. 1B) Military Press 6 reps (2-0-1) Rest 1 minute & repeat 2 more times for a total of 3 supersets. **CRASH Set When you have finished your 3rd round of the deadlift, drop the weight by 50% and perform one more set of 8 reps. 2A) Forward Lunge 1 & reps 8 reps per side (2-0-1) No rest. 2B) Renegade Row 10 reps per side (1-0-1) Rest 1 minute & repeat 2 more times for a total of 3 supersets. 3A) BB Rollout 8 reps (3-0-1) No rest. 3B) Side Plank + DB Lateral Raise 10 reps per side (2-0-1) Rest 1 minute & repeat 2 more times for a total of 3 supersets. 4) 5-Minute Suicides/Short Sprints 15 seconds sprint + 15 second rest x 10 rounds Finish with static stretching. CB Athletic Consulting, Inc. 2010 www.TTMembers.com11 TT 2K10 Workouts Guidelines Day 5 Workout D 1) Jumps 15 reps 2) Burpee-Chin Combo 8 reps 3) Pushups Max reps 4) Inverted Rows 15 reps 5) X-Body Mountain Climbers 8 reps per side 6) Lunge Jump 6 reps per side 7) Spiderman Climb 8 reps per side 8] Sprint 20 seconds Rest 2 minutes before repeating 2 more times. Finish with static stretching. Day 6 Repeat Day 3 Day 7 Recovery day, light exercise & Food Planning, Shopping, & Prepping CB Athletic Consulting, Inc. 2010 www.TTMembers.com12 TT 2K10 Workouts Schedule Set 1 Set 2 Set 3Set 1Set 2 Set 3Set 1Set 2 Set 3Day 1 Workout A1A) Squat Jumps (8) 1B) Decline Pushup (1