I don't own the new book yet so I haven't seen the template, but base building is generally 30 + min LSS work, 3 x a week staying within 120-150 BPM for the LSS component. That is the simplest way to explain it. The idea is to take the runs easy and focus on changes to the physiology over performan...

The Green protocol in Mass look a lot like BB. (20-30 min of lss running). It's a little bit shorter but not if we stay at 30 minutes.

Will it achieve a little bit like BB for the heart less the endurance part if we do Mass with it?

Will it be out for Christmas?

Another one for you

https://youtu.be/fvq6a-N0UaE

W1D1 SE Alpha 3 x 10 of: - 20kg barbell overhead press - 20kg barbell bent over row - 20kg barbell backsquat - 20kg barbell RDL - sit-ups Rest interval 2 mins throughout. Didn't destroy me like I thought it would, given how detrained I am. It got the sweat and breathing going but that's about all. ...

A little bit more expensive, But I use a GPS watch that can vibrate when I reach a certain distance. That way I can do workout anywhere. I'm sure it's not 100% perfect but it does the job. If you don't want to invest in a watch there's a lot of free phone Apps that can do that. You just need to find...

For avg Joe,

Is it supposed to be done in a hill or a plane surface?

Ex 30 min going up, 30 min going down?

Excellent recommendation from Ross forums for Sprint warm-up drills! I am going to take care of my hammies!!! - (Breakdown of A-skip and B-skip) https://m.youtube.com/watch?v=83NrAxEDA-M (Breakdown of A-skip and B-skip) - (This drill should help with understanding how to stab the ground with the ba...

DocOctagon wrote:Make them more intense. Either increase the speed on the airdyne interval or increase the weight of your dumbbells. Or do a little of both.

So the airdyne part should be more than an easy pace? I thought I shouldn't go crazy in this part because it's written a pace slower than a jog.

I did fobbit as is in TB2 HIC section but used dumbbells push press instead of snatch and airdyne instead of running.

Same rep range and time (20 min) than the standard one.