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Essentials Of Burst Training Workout Design 1
Essentials Of Burst Training Workout Design
Discover How To Safely And Effectively Use Burst Training
Strategies To Burn Unwanted Body Fat, Increase Energy, And Add Lean, Toned, Muscle Like Never Before!
Shane Doll Fitness, LLC
1009 Anna Knapp Blvd #101
Mt. Pleasant, SC 29464
www.shapingconcepts.com
Essentials Of Burst Training Workout Design 2
©2011 Shane Doll Fitness, LLC
Essentials Of Burst Training Workout Design
By
Shane T. Doll -CPT, CSCS
This document is ©2011 Shane Doll Fitness, LLC. All Rights Reserved.
Publisher: Shane Doll Fitness, LLC
1009 Anna Knapp Blvd Suite 101
Mt. Pleasant, SC 29464
Phone: 843-971-8665
Essentials Of Burst Training Workout Design 3
Table Of Contents:
Arsenal Of Exercises For Endless Variations pg 4
- to see videos of over 200 exercises visit my video library at www.shapingconcepts.com
Proper Positioning & Spinal Alignment pg 11
Proper Progression Towards Burst Training pg 12
Fitness Training Progression Guidelines pg 13
Understanding Progression and Periodization pg 15
General Conditioning Phase pg 18
Hypertrophy Phase pg 21
Burst Training Phase pg 23
Recovery Phase pg 27
5 Pillars Of Fitness pg 28
Essentials Of Burst Training Workout Design 4
Leg/Hip Exercises
Bodyweight Squats Split Squats Hindu Squats
Barbell Squats Multiplanar Lunges Step Ups
Single Leg Deadlift Single Leg Romanian Deadlift BB/DB Stiff Leg Lifts
Glute Ham Raise Cable Pull Throughs Cable Reaches
Band Hamstring Curls Power Wheel Hamstring Curls SB Hamstring Curls
Single Leg Bulgarian Squat Reverse Split Squat Reverse Split Squat to Hip Flexion
DB Reaches Duckwalks SB Prone Leg Abduction
Prone Abduction/Adduction Deadlift Single Leg Squat (Pistol)
Single Leg Squat (trail leg on SB) Bosu Squat Bosu Squat Shuffle (multiplanar)
Saggital Jacks Split Squat SB Hip Bridge Prisoner Squats
Mini Band Walks Slide Board Hip Flexion/Extension w/ tubing
Step Heel Taps Ski Jumps w/ Bosu Zercher Squats
Foam Roller Squats Airex Pad Squats 2x4 Squats
TRX Hip Bridge TRX Hamstring Curls Step Up To Balance
Reverse Split Squat w/ Band Pull Hamstring Curl off Lat Pulldown MB Tip Drill on Ab Board
MB Squats w/ Feet on MB Split Squat Jumps w/ overhead BB 1 Leg Jump Step Ups
Sand bag Squats Bosu Squats w/ overhead BB Jumping Jacks w/ Bands at feet
Duck squat jumps Car Pushing Plyo Box Jumps
SB Single Leg Squat (multiplanar) SB Log Rolls SB Skiers
SB Supine Rotations
Essentials Of Burst Training Workout Design 5
Pushing/Anterior Exercises
BB/DB Bench Press BB/DB Chest Press w/ SB DB Fly
DB Fly w/ SB Cable/Band Fly Band/Cable Press
Push-up Bosu Push-up MB Push-up
SB Push-up Hands On Ball SB Push-Up w/ Feet On Ball Cross Over Push-Up Off Step
SB x 2 Flys Dips Weighted Dips
Slide Board Push-Up Cable/Rope Suspended Push-Up Gymnastic Ring Push-Up
Gymnastic Ring Muscle Up Gymnastic Ring Flys Gymnastic Ring Dips
Power Push-Up (Band Device) Hindu Push-Ups DB Push-ups
DB Push-ups w/ Alternate Row Push-Up w/ Hip Rotation Plyo Push-ups
BB/DB Chest Press From Floor BB/DB Overhead Press Cable/Band Overhead Press
Foam Roller Push-Up PVC Stand Push-Ups Push-Ups w/ Feet on Step
Push-Up w/ Hand & Feet on MB DB/BB Push Press Clock Push-Ups
T Stabilization Push-Up One Arm Push-Up Push-Up Hands on Wobble Board
Roman Chair Dip w/ SB Leg Tuck Scorpion Push-ups Sand Bag Press
DB Punches DB Cross Cuts DB/BB Push Jerk
DB/BB Split Jerk MB Depth Jump Push-Up MB T Stabilization Push Up
Mini Band Prone Shoulder Shuffle Reverse Push-Up Hand Stand
Hand Stand Push-Up
Essentials Of Burst Training Workout Design 6
Pulling/Posterior Exercises
Lat Pulldown BB Upright Row DB Upright Row w/ Squat
Band Lat Pull Prone w/ SB DB Row w/ Bench or SB Staggered Stance DB Row
Seated Low Row Standing Cable Row Standing Band Row/Pull
Rope High Pull Pull-ups L Pull-ups
Front/Back Pull-Ups Jumping Pull-ups Band Standing Swims
MB/DB Pullovers Weight Plate Waiters Bow DB Mid Trap Raise off Incline
Prone DB Rows off step DB Rows Toss & Catch Tire Deadlifts
BB/DB Deadlifts SB Hyperextension SB Reverse Hyperextension
Quadraped Cable Reverse Fly BB Bent Over Rows
Cable Alternate High Pulls Single Arm BB Deadlifts Single Arm BB Rows
BB/DB Shrugs Bodyweight Rows off Smith Supermans
Bosu Prone Heel Touches SB Cable/Band Pullovers DB Sideplank Snatch
Lying Shoulder Extension w/ Band Inverted L Pull Ups BB Hang Cleans
BB Power Cleans BB Hang Cleans on Bosu BB Upright Row to Shoulder Press
Rope Pull Ups Sand Bag High Pulls Farmer Walks
BB Good Mornings BB/DB Snatch DB Single Leg/Arm Row
Barbell Landmines BB High Pulls Seated Goodmornings
Essentials Of Burst Training Workout Design 7
Core/Abdominal Exercises
V-Ups Ab Board MB Toss SB Plank
SB Rollouts Windshield Wipers Reverse Crunch
Rocky Abs Bench Sit-Up (feet under box) SB Crunch w/ MB
Mountain Climbers on Slideboard Bosu Dead Bug Bosu MB Toss
Leg Tucks off Bench Leg Tucks w/ MB Shuffle Hanging Leg Raises
Cable/Band Chops MB/DB Chops Plate Chops
Sandbag Chops Turkish Get-Ups Band/Cable ABC Crunches
Coffin Sit Ups Bosu Sit Ups To Stand Bosu Sit to Stand w/ MB Slam
V-Up w/ MB Handoff V-Up w/ SB Handoff Side Plank w/ DB
SB Knee Tucks w/ Band Seated Tug of War Tornado Ball Slams
Roman Chair Sit Ups Roman Chair Sit Ups w/ Band Band Railroad Cars
Power Wheel Roll Outs Power Wheel Knee Tucks Power Wheel Pike Tucks
Ab Board Sit Ups Ab Board Sit Ups w/ DB Fly Single Leg MB Slam
SB Frog Kicks Reebok Core Board Corkscrews Overhead Band Side Bends
MB Twisters PVC Stand Single Leg Extension PVC Stand Swings
Pleasant Valley’s Serratus Crunches w/ DB’s SB Russian Twist w/ MB
Seated Back Strokes V Sit Up on Bosu w/ Trunk Rot Band/Cable Rotation
Ab Board Sit Ups w/ MB Shuffle Bosu Supine Open & Tuck Suspended Leg Scissors
Seated Band Reverse Sit Up DB Press Sit Ups on Ab Board SB Crunch w/ Band
Spiderman Crunches w/ Band Bosu Trunk Rotations w/ BB Bosu Reaches w/ BB
Bosu Rowing w/ BB Bosu Jump To Slam w/ MB Sledgehammer Hits
SB Crunch w/ Foam Roller Hits SB Reverse Crunch w/ Band Prone Jumping Jacks w/ Slides
Prone Roll Outs w/ Slides Prone Circles w/ Slides Plate Figure Eights
Essentials Of Burst Training Workout Design 8
Bodyweight Exercises
Push-ups Split Squat Lunge
Eight Count Body Builders Squat Jumps Duck Walks
Mountain Jumpers Carioca Straight Leg Kicks
Back Bridging Bowing V-Up’s
Torso Lifts Tablemakers Hindu Squats
Wheel Barrow Walks Partner Push-up Centipedes
Grasshoppers Butt Kickers Single Leg Reach
Hindu Push-ups Reverse Leg Lifts Bicycle Crunches
Bear Crawls Fireman’s Carry Jumping Jacks
Frog Jumps Mountain Climbers High Knee Runs
Tai Chi Waist Turners Pleasant Valley’s Crab Walking
T-Stabilization Push-up Push-up w/ rotation Donkey Kicks
Skiers Reverse Push-ups One Leg In Air Push-Up
Wall Walking Wall Chair Hand Stand
Hand Stand Push-Up Leg Lifts Behind Head Finger Tip Push-ups
Kneeling Back Bend Side Bends Jumping Split Squat
No Momentum Sit-Ups Grab Ankles Lift Sideward Leg Lifts
Arms Extended Push-Ups Single Leg Squats Lying Leg Scissors
Seated Spread Eagle Twists Vacuums Coffin Sit-Ups
Coffin Sit-Ups w/ Knee Pull In Throw Down Leg Lifts Spread Eagle Sit Up
Sprinters Sit Ups Seated Arm & Leg Scissors Seated Leg Tucks
Sit Up To Stand w/ Partner Prisoner Squats Saggital Jacks Split Squat
Pull-ups L Pull-ups Front/Back Pull-ups
Jumping Pull-Ups Quadraped Bodyweight Rows off Smith
Supermans Sideplank Dips
Essentials Of Burst Training Workout Design 9
Push-Up Exercises
Wall Push Ups Slider Push Ups 90 Degree Plyo Push Ups
180 Degree Plyo Push Ups Arms Extended Push Ups Climber Push Ups
Climber Push Ups w/ Dumbbells Close to Wide Grip Push Ups Cross Over Push Ups
Dumbbell Fly Push Ups DB Push Ups w/ Feet Elevated Depth Push Ups to Plyo
Depth Push Ups to Stick Dip Push Ups Feet Elevated Push Ups
Feet on SB Hands on MB Push Ups Feet on SB Hands on MB Plyos Foam Roller Plyo Push Ups
Foam Roller Hands/Feet Push Ups Gymnastic Ring Push Ups Handstand Push Ups
Hindu Push Ups Hindu Push Ups w/ Clap MB Push Ups
MB Shuffle Push Ups Plyo Push Ups over Cone Plyo Push Ups to MB
Plyo Push Ups to Clap Push Up Squares Push Ups w/ Feet on MB
Roller Coaster Push Ups Push Ups w/ Hands on SB Push Ups w/ Feet on SB
Scorpion Push Ups Slider Push Ups Full Jacks Slider Push Ups Spidermans
Slider Push Ups w/ Leg Jacks T Stabilization Push Ups
Essentials Of Burst Training Workout Design 10
Conditioning Exercises
Mountain Climbers Mountain Jumpers Grasshoppers
Jumping Jacks Eight Count Body Builders MB Push Up to Squat Jump
Tabata Squats Bosu Jumps Skiers
Squat Jumps Box Jumps High Knees
Butt Kickers Jump Rope Heavy Bag
Upper Body Ergometer Versa Climber Rower
Prone Skiers Burpees Band Run Outs
Weight Vest Treadmill Car Pushing Sand Bag Carry
Jumping Jacks w/ Soft MB Saggital Jacks Bear Crawls
Hindu Squat Jumpers Band Squat Jumps DB Push Press
Indian Runs Scab Runs Wind Sprints
Line Drills Intervals Heavy Rope
Chain Walks Tire Flips Sand Bag Throws
MB Slams DB Cross Cuts Split Squat Jumps
Duck Squat Jumps Step/Bleacher Runs Tire Drags
Hill Sprints BB Krackens DB Push Up/Stand/Press
MB Jump Over/Pick/Press
Essentials Of Burst Training Workout Design 11
Proper Positioning & Spinal Alignment
Failure to maintain proper spinal alignment and positioning during exercise is one of the biggest mistakes
made with inexperienced exercisers. This mistake will not only affect the effectiveness of the exercise but it
could also lead to unnecessary injury. It’s imperative that you learn proper positioning when doing weight
training exercises so that later on the burst training can be effective.
To make this simple I’m going to give you a standard line I use with my clients on a regular basis. Memorize
this line and you’ll have a much better chance of maintaining proper spinal alignment.
“Stick your butt out, keep your shoulders back, and look straight ahead”
Remember, the muscles in the human body are integrated…they do not work in isolation. That means you
could be negatively affecting vertebrae and joints by doing an exercise incorrectly, even it doesn’t look like it
has anything to do with the area you’re focusing on. Let me give you an example.
Take a barbell bicep curl where you’re working the biceps. A common mistake made by inexperienced
exercisers, especially when the weight is too heavy, is to push the hips forward and swing the barbell up. This
puts a significant amount of stress on the low back which could lead to injury of the lumbar vertebrae. The
spinal column is at its strongest position when it has a natural arch. With too much flexion or extension with
the spinal column “straight” you’re going to have problems.
You’ll want to make sure you’re always in the “ready position.” This is where you have your hips slightly
pushed back with your shoulders and head in a neutral position. This will maintain a natural position for the
spinal column and keep it working in its strongest position. For ever inch you “straighten” out the spinal
column you lose a significant amount of load bearing weight that can be applied.
Essentials Of Burst Training Workout Design 12
Proper Progression Towards Burst Training
Just like with proper spinal alignment, I see a lot of inexperienced exercisers failing to recognize proper
exercise progression. Often times an individual will learn some new exercises from a video, article, (or my
list) and be excited about giving them a try without looking to see if they’re ready for the progression.
With exercise, everything has a natural order of progression. An example would be you should always make
sure you can do split squats before ever progressing them a walking lunge. If you’re not able to maintain
proper mechanics during a split squat I can assure you that you won’t demonstrate it during a walking lunge!
Jumping over the natural progressions is never a good idea as it’s just a recipe for possible injury and
diminished returns with your exercise.
Muscle imbalances and poor movement patterns can be present in any individual, not just someone who is
de-conditioned. Stick with the basics and once you see you’re ready go ahead and progress to more
challenging exercises. Proper movement patterns often take time to develop. Doing an exercise correctly one
time doesn’t mean you’re ready for the next progression. Repetition of any movement is essential for proper
movement patterns.
Essentials Of Burst Training Workout Design 13
Fitness Training Progression Guidelines
Upper Body Progression
1. Functional/Bodyweight
2. Weighted Resistance
3. Unilateral/Mobility/Locomotion
Examples :
1. Push-up or Band Press
2. Barbell Chest Press
3. Single Arm Cable Chest Press w/ Rotation
Lower Body Progression
1. Functional/Bodyweight
2. Weighted Resistance
3. Unilateral/Mobility/Locomotion
1. Squat w/ feet parallel
2. Split Stance Squat
3. Lunge
4. Lunge w/ Mobility/Locomotion
Examples:
1. Bodyweight Squat
2. Bodyweight Split Squat
3. Bodyweight Lunge
4. Bodyweight Traveling Lunges
*Focus Lower Body Movements In Beginning On Integrating Posterior Chain Musculature And Opening Hips
Through Rotation.
Essentials Of Burst Training Workout Design 14
Core Progression
Beginner: Seated Rotations, Stability Ball Hip Flexion/Extension, Standing Rotations, Stability Ball Crunches,
Medicine Ball Chops, Medicine Ball Squats, Medicine Ball Reaches
Intermediate/Advanced: Single Leg Rotations/Reaches, Single Leg Hip Flexion/Extension, Reverse Crunches,
Planks
Advanced: Rotations with Mobility/ Long Lever Arms
Effective Program Design For Results
Probably more than any other individual factor you control, the design and implementation of your workouts
will have the biggest impact on your results. A well thought out program with exercises that best address
your goals and individual needs will always produce the best results. Let’s look at the three steps for
effective program design.
1. Determine what you want to achieve from your exercise program. What are your specific goals? Do
you want to lose weight, tone and firm, put on lean muscle, etc?
2. Determine if you have any issues that what would limit your ability to do certain exercises. Problems
with knees, low back, ankles, shoulders, etc. Is there anything that you’ll want to discuss with a
fitness professional, physical therapist, etc? Don’t neglect getting advice and instruction on how to
best proceed with correcting any muscle imbalances, joint problems, etc.
3. Establish your starting phase of periodization based on your fitness level and goals.
Essentials Of Burst Training Workout Design 15
Understanding Progression & Periodization
I want to start this section by reviewing a universal fact of life to begin your understanding of how to prepare
effective fitness programs. “There are few things worth while pursuing that you can expect to accomplish
without a clear plan.”
Try building a house without a set of blueprints or traveling across country without the use of a map. Clarity
is essential for success in most anything you can think of in life. You may be well versed on a variety of
exercises but if you don’t know how to employ them to achieve your goals your results will certainly be poor.
Learning an effective system for using exercises to achieve your fitness goals will be the most important and
productive activity you’ll EVER do as an exerciser. Mastering the “basics” will have more impact on your
results than trying to do a bunch of random exercises. The objective of this training module is to provide you
with a proven blueprint for achieving results.
The K.I.S.S. Principal of Seeing Results From Your Workouts
I’m sure you’re familiar with the “keep it simple, stupid” principal that has been widely used in a variety of
books. You’re going to want to use this same philosophy when designing your fitness program.
Effective Periodization In The Real World
Let’s start by looking at the real objective of periodization methods and why you want to have a plan for your
workout progressions. As you probably already know the human neuromuscular system will adapt to any
given workload over time. Improvements in any physical skill (strength, endurance, agility, flexibility, etc) do
NOT happen linearly.
For example, you cannot continue to get stronger indefinitely by simply always lifting heavier weights.
Sooner or later things will taper out with any single stimulus. The key is providing a variety of different
stimuli in various cycles to produce physiological change.
A lot of personal trainers and strength coaches like to use load charts and to spend a lot of time tracking sets,
reps and other apparently essential information. This is the “traditional” model of most periodization
Essentials Of Burst Training Workout Design 16
programs taught in certification courses and textbooks. However, experience has shown me this is not
necessary and it just makes things more complicated. Remember, we’re going to keep things SIMPLE.
Any Effort That Doesn’t Require Much Effort Results In Adaptation!
The above statement is really the ONLY concept you’ll have to master in order to design effective
periodization and progression strategies. Adaptation to any given workload (which is the natural goal of the
human body under increased stress) will always result in a plateau. You simply have to keep changing the
stimulus and provide yourself with an increased workload if you want to produce the results you’re looking
for.
Giving yourself a wide variety of new exercises (simply because they’re fun or whatever) without ever
changing the intensity will eventually backfire on you. This is a common mistake that occurs due to a lack of
planning.
The Solution Lies In The Implementation Of An Effective System
Determine what you want to see from your fitness program. Chances are you may have multiple goals and
objectives with your fitness training, but just get some clarity on exactly where you want to go and what you
want to accomplish.
• You want a simple workout program that you fit into your busy lifestyle.
• You want to lose weight and look better naked (who doesn’t want that!)
• You want more energy, strength, stamina and endurance for all activities in life.
• You want better flexibility and movement for everyday activities and recreational sports.
• You want to eliminate aches and pains.
Essentials Of Burst Training Workout Design 17
An Effective Program Is Built On A Solid Foundation
An important concept to understand is that improvements in any of the above will always be correlated to
your movement and function. Therefore, your ability to really change your shape and see dramatic
improvements will depend on your ability to move better.
You’ll be limited on how far you can progress if you’re hampered by faulty movement patterns. Because of
this fact, it’s always a good idea to have an assessment of movement patterns and muscular imbalances
done by a trained fitness professional before starting a workout routine. Based on their findings you’ll have a
much better idea on how long you’ll need to spend on correction before you progress to higher intensity
exercises. In short, you’ll have a solid plan for how to proceed along with specific exercises and stretches to
help you correct any imbalances.
The Basic Four Phases Of SIMPLE Periodization
Experience has shown me that you can group fitness training objectives into the following four categories of
SIMPLE periodization.
1. General Conditioning Phase
2. Hypertrophy (Muscle Development) Phase
3. Burst Training Phase
4. Recovery Phase
You’ll find that you won’t need to stay in each phase for the same period of time or necessarily follow a
sequenced order. The idea is that each category reflects a change in stimulus. Your objective will be to
provide a sequence of these principals to get the best results.
Essentials Of Burst Training Workout Design 18
General Conditioning Phase
This is the beginning phase for most individuals. You’ll be looking to improve movement patterns, stabilize
the joints, and begin correcting muscular imbalances. This will be accomplished with bodyweight exercises
and functional movements along with primarily non-weight bearing resistance movements from bands, etc.
While light “weighted resistance” exercises are ok, you don’t want to use heavy loads until a solid foundation
is developed.
The goal of this phase is simple; you want to stabilize the joints, improve neuromuscular recruitment, and
prepare the body for the increased demands of higher intensity weighted resistance. The length of time
you’ll stay in this phase will vary on the degree of improvement needed and their primary training objective.
As a general rule, you’ll find that approximately 2-3 weeks is the minimum amount of time you’ll work in this
phase if you have limited or no exercise experience and moderate issues with movement patterns. In regards
to cues for progression you want to be looking for improved stabilization and movement patterns. As you
make improvements simply increase the demands by following standard progression guidelines.
Essentials Of Burst Training Workout Design 19
General Conditioning Workout Example:
Start with (1-2) rotations of all three series and progress to (3) rotations.
Complete 10-15 repetitions of each exercise.
Total body workouts work best focusing on the main pillars of human movement.
Allow sufficient recovery time as needed.
Series One Example
Resistance Band Press (Pushing)
Resistance Band Pull (Pulling)
Medicine Ball Reach (Reaching)
Series Two Example
Medicine Ball Squat/Curl/Press (Squatting and Pushing)
Standing Band Crunch (Hip Flexion/ Extension)
Box Step-Up’s (Level Changes)
Series Three Example
Split Squat or Lunge (Level Changes)
Resistance Band Triceps Extension (Pushing)
Resistance Band Upright Row (Pulling)
NOTE: the following workout is for example only. There are numerous ways to complete a workout that will
support the objectives of this phase. However, regardless of how you develop your workout program design,
you MUST focus on joint stabilization and proper movement patterns before progressing to heavier weighted
resistance loads.
Essentials Of Burst Training Workout Design 20
General Conditioning Guidelines
As a general rule you’ll want to be able to control your own bodyweight before progressing to weighted
exercises. Here’s a short list of some of the cues to look for before progressing to heavier weighted
resistance in the hypertrophy phase.
1. Before doing a weighted barbell squat
You can perform a bodyweight squat with proper biomechanics and demonstrate stabilization throughout
the movement. You can keep your feet flat, hips rolled back, the back doesn’t round, the knees don’t knock,
and you stay on your heels as you squat down to a depth where your thighs are parallel to the floor.
2. Before doing weighted exercises done standing up.
You can maintain the “ready position” with hips pushed back, knees slightly bent and the spine in a neutral
position without breaking form. Your core is stable enough to maintain this position throughout the exercise.
3. Before doing weighted lunges
You can perform a bodyweight lunge without excessive instability or the trail knee bouncing off the floor.
You can do split squat at full depth without losing your balance and swaying side to side. Remember the
progressions….and follow them in order. Bodyweight split squat- bodyweight lunge (stationary) –
bodyweight walking lunge- weighted split squats- weighted stationary lunge- weighted walking lunge.
Essentials Of Burst Training Workout Design 21
Hypertrophy (Muscle Development) Phase
This is typically the next progression from a general conditioning phase. You have developed a solid
foundation from the functional movement patterns and you’re now ready to start adding weighted
resistance. The objective is simple; create overload in the muscles with increased volume and higher
intensities from leverage and/or heavier weights.
You’ll start with moderate loads (10-15) repetitions and progress to workouts where you’re objective will be
to reach momentary muscle failure (MMF) with heavier loads at (5-8) repetitions. Doing the same old “three
sets of ten” reps week in and week out with the same weight is what keeps most people stuck in a rut, as you
know. Don’t make this mistake.
You can’t go “super heavy” at EVERY workout during a hypertrophy phase so look to integrate moderate
loads (8-10 rep ranges) and more functional movements when needed. The primary objective for this phase
is to develop lean muscle so make the momentary muscle failure principal your main stimulus.
It is imperative that you reach MMF (momentary muscle failure) on the last 1-2 sets of your primary weight
training movements with some workouts during this phase. A total of three-four sets for your primary weight
training exercises will produce the best results.
Make sure to properly warm-up the client with dynamic stretching and lighter loads before initiating heavy
sets designed for MMF. An upper/lower body split where you target legs one day, push/press movements
the second, and pulling movements the third day seems to work well during this phase.
NOTE: the following workout is for example only. There are numerous ways to complete a workout that will
support the objectives of this phase. However, regardless of how you develop your workout program design,
you MUST apply an overload stimulus sufficient enough for momentary muscle failure at times. Functional
movements alone will NOT get it done from a hypertrophy (muscle development) standpoint.
Essentials Of Burst Training Workout Design 22
Hypertrophy Workout Example:
Complete last (2) sets of each weight training movement at momentary muscle failure @ 5-10 reps.
Functional exercises in between weight training movements should provide 60-90 seconds minimum of
“active recovery” time. Avoid choosing functional exercises for active recovery that heavily recruit muscle
groups being targeted with weight training exercises.
Series One Example
Lat Pull-Down
Resistance Band Rotations
Bodyweight Squat Variation
Series Two Example
Dumbbell Rows
T-Stabilization Push-Up
Cable/Band Wood-Chop Variation
Series Three Example
Barbell/Dumbbell Upright Rows
Medicine Ball Lunge Variation
Box Step Up’s with Internal & External Rotation
Essentials Of Burst Training Workout Design 23
Burst Training Phase
The next phase will focus on continuing to develop lean muscle while also improving your post workout
hormonal responses with higher intensity (glycolytic & anerobic) workloads. The pace will get picked up and
you’ll start employing super sets, cardio intervals, and other techniques to deliver optimal results. This is THE
MOST PRODUCTIVE phase of fitness training that I’ve found in my 20+ years as a fitness professional. For
most individuals looking to lose weight, get in shape, increase lean muscle tone, improve energy, etc, this is
the phase you want to work up to. You probably already know the numerous reasons why I’m so big on
doing Burst Training so let’s just get right into some of my favorite workouts.
Burst Training Workout Examples:
Burst Training Workout #1
Series One
Dumbbell Bench Press
Band Rows
Jumping Jacks 30 seconds
Series Two
Dumbbell Rows
Band Rotations
Mountain Climbers 30 seconds
Series Three
DB Push Press
Reverse Crunch
Medicine Ball Skiers 30 seconds
==============================================================================
Essentials Of Burst Training Workout Design 24
Burst Training Workout #2
Series One
Push Up’s
TRX Suspended Knee Tucks
Jump Squats 30 seconds
Series Two
TRX Suspended Rows
MB Diagonal Chops
Jump Rope 30 seconds
Series Three
Band Press- Band Pull Superset
Wheel Roll-Outs
Box Jumps 30 seconds
==============================================================================
Burst Training Workout #3
DB Push-Press
DB Squat to Upright Row
DB Stationary Lunges
DB Push-Up’s to Renegade Rows
DB Burpees To Bicep Curl
Repeat the (5) movements in a row without letting go of the dumbbells. Rest 60-90 seconds between
rounds. Complete for 3-4 rounds as time permits. Vary rep ranges (5-15) according to fitness level, weight
being used (heavy versus light), and general changes in workloads.
=============================================================================
Essentials Of Burst Training Workout Design 25
Burst Training Workout #4
BB Hang Clean
BB Push-Press
BB Squat
BB Bent Over Row
BB Deadlift
Repeat the (5) movements in a row without letting go of the barbell. Rest 60-90 seconds between rounds.
Complete for 3-4 rounds as time permits. Vary rep ranges (5-15) according to fitness level, weight being used
(heavy versus light), and general changes in workloads.
=============================================================================
Burst Training Workout #5
Bodyweight Prisoner Squats (hands at head- interlock fingers behind head)
Bodyweight Prisoner Lunges (hands at head- alternate legs- stationary)
Bodyweight Jump Squats
Bodyweight Jump Split Squats
V-Up’s
Lying Leg Raises
Repeat the (6) movements in a circuit moving as quickly as you can. Rest 60-90 seconds between rounds.
Complete for 3-4 rounds as time permits. Start with 5-10 reps for each movement and progress up as you get
stronger and have better conditioning. This simple bodyweight leg routine with some core-abdominal work is
highly effective. It’s a staple with my personal training clients and always seems to put the “burn” into the
legs every time.
=============================================================================
Essentials Of Burst Training Workout Design 26
Burst Training Workout #6
Push-Up’s
Burpees
Bodyweight Hindu Squats
Bodyweight Alternate Lunges (stationary)
Mountain Climbers
Close Grip Push-Up’s
Wheel Roll-Out’s
Jump Rope
This is an advanced bodyweight routine that is sure to challenge you. Repeat the (8) movements in a circuit
moving as quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits.
Start with 5-10 reps for each movement (30 seconds on conditioning exercises) and progress as you get
stronger and have better conditioning.
=============================================================================
Burst Training Workout #7
DB Chest Press
DB Rows off flat bench or hand on stability ball
DB Diagonal Chops
DB Clean To Overhead Press
DB Squats To Bicep Curl
Jump Rope
This is a favorite burst training routine using just dumbbells. Repeat the (6) movements in a circuit moving as
quickly as you can. Rest 60-90 seconds between rounds. Complete for 3-4 rounds as time permits. Start with
5-10 reps for each movement (30 seconds on conditioning exercises) and progress as you get stronger and
have better conditioning.
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Essentials Of Burst Training Workout Design 27
Burst Training Workout Variations
There is no “one” way to do burst training. The variations of workouts are virtually endless. The key thing to
remember is your introducing a different “stimulus” that will challenge the client with high intensity work.
Listed below are some of the ways you can change program variables to do burst training.
1. Super-setting same muscle groups
2. Super-setting opposing muscle groups
3. Decreasing loads (weight), increasing repetitions, decreasing rest time.
4. Metabolic endurance (work capacity against time)
5. Metabolic stamina (adding cardiovascular intervals to work capacity)
6. Giant sets (combining 4 exercises in a row working same muscle groups)
Recovery Phase
A recovery phase is nothing more than backing things off for a while to allow for recuperation. The emphasis
is taking a break from the higher intensity burst training and shifting your exercise to functional movements
in a low-moderate intensity. Bodyweight movements or those using band resistance are preferred during
recovery phases. You may also choose to do active recovery exercises like swimming, biking and other low-
intensity exercise. As a general rule I like to take a full one week of recovery after every 4-6 weeks of high
intensity training. Use your best discretion when determining when to take a break and simply listen to your
body. Looks for cues on overtraining which will only lead to a plateau. Don’t be afraid to take these week
long recovery phases. It’s one of the most productive things you can do with your training.
Essentials Of Burst Training Workout Design 28
S H A P I N G C O N C E P T S P E R S O N A L T R A I N I N G S T U D I O S
1. Push
Vertical Push: MB-KB-DB-BB Overhead Shoulder Press, Push Jerk, Cable Overhead Press
Horizontal Push: Push Up’s, Band Chest Press, DB-BB Bench Press, Cable Chest Press, DB-BB-KB Floor Press
2. Pull
Vertical Pull: Pull Up’s, Pull Down, Inverted Row, Upright Row, BB High Pulls, BB Shrugs, Bent-Over Row
Horizontal Pull: Band Rows, Seated Row, Squat Cable Rows, Sled Pulls
3. Squat / Level Change / Lunge / Deadlift
Squat
BW Squat, TRX Squat, Hindu Squat, Split Squat, Bulgarian Squat, 1 Leg Reach, 1 Leg Squat
PVC Overhead Squat, Band Resisted Squat, MB Squat, MB Split Squat, MB 1 Leg Chop Squat
KB Goblet Squat, Racked Squats, Bootstrapper Squats, Deck Squats, Sumo Squat, Bulgarian Squat, Swings
DB Squats, Sumo Squats, Split Squat, Overhead Squat, Bulgarian Squat
BB Back Squat, Front Squat, Overhead Squat, Bulgarian Squat
Level Change
Box Step Up, Weighted Box Step Up, Box Step Down
Lunge
BW-MB-KB-DB-BB Sagittal, Frontal, & Transverse Plane Lunges
Deadlift
KB-DB-BB Deadlift, Sumo Deadlift, RDL’s, 1 Leg RDL’s
4. Trunk Flexion / Extension / Rotation
MB-KB-DB-Band-Cable Chops, Diagonal Chops, Rotations, Sit Up’s, Leg Raises, TRX-SB-Wheel-Slider Knee Tucks, TRX-SB-BB-
Wheel-Slider Roll Out’s, Hyperextensions, Cable Crunches, KB Windmill, DB-KB Turkish Get Up, MB Throws, Back Bridge,
Superman’s, MB-KB-DB Figure Eights, V-Up’s, TRX-Wheel Pike Tucks, Roman Chair, T-Stabilization, Russian Twist, Pleasant
Valley’s, MB-KB Twisters, TRX-Wheel-Slider Corkscrews, Table Maker’s, Torso Lifts, Grasshopper’s, Inchworm’s, Side Plank
Extensions, Windshield Wipers, Toes to Bar
5. Locomotion / Total Body Explosive Movements
Locomotion - Traveling Lunge, Run, Sprint, Bounding, Hops, Ladder Drills, Bear Crawl, Band Runs, Sled Drags, Stair Runs,
Farmer’s Walk, Box Step’s, Band Walks, Crab Walks, Mountain Climbers, Duck Walks, Car Pushing, Rowing
Total Body Explosive Movements - Power Snatch, Hang Clean, Power Clean, Clean & Jerk, Burpees, Jump Squats, Box Jumps,
Vertical Jumps, Broad Jumps, Duck Squat Jumps, DB Squat to Pull to Catch, DB-KB Clean to Press, MB Slams, MB Wall Ball,
Tabata Front Squats, Tabata Push Press, Battle Ropes, Tire Flips, DB-BB Clean to Front Squat to Press
Progression/ Reference Key
General exercise progression is as follows: bodyweight and functional movements should be used to develop integration
and stabilization before heavier resistance is incorporated. Exercises done on the feet should start with parallel stance, split
stance, single leg, then with mobility. Upper body exercises should progress with both arms first, then alternating, single
arm, then with mobility. Only use total body explosive movements once core stability has been developed.
Reference Key- BW: bodyweight, MB: medicine ball, BB: barbell, DB: dumbbell, KB: kettlebell, SB: stability ball, TRX: TRX
suspension straps, Wheel: ab wheel, RDL: Romanian Deadlift, Sagittal Plane: in front and back, Frontal Plane: lateral,
Transverse Plane: back and to the side
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