Embed Size (px)
Citation preview
My MadMethods2010
workout plan e-bookmagazine
5 Complete Workout Plans
47 Unconventional Workouts
8 Months (34 weeks) of Programming
DISCLAIMER: The My Mad Methods Magazine 2010 Workout Plan E-Book is a My Mad Methods LLC Publication. My Mad Methods LLC (MMM), as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the training methods or other techniques discussed or illustrated in this magazine. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.COPYRIGHT: 2011 My Mad Methods LLC. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished posted, broadcast, or transmitted in any way except for your own personal, non-commercial use. Prior written consent of My Mad Methods LLC may be obtained for any other use of materials.
The My Mad Methods Magazine 2010 Workout Plan E-Book contains the workout plans featured in the June to December 2010 issues of the magazine. There are five workout plans from 4-12 weeks in length including 47 individual unconventional workouts involving kettle-bells, sandbags, bodyweight training, sledgehammers, and gym rings. The workout plans contain programming for up to 34 weeks (8+ months) of training.
aboutwhat does this e-book contain?
Simply choose a workout plan that corresponds to your desired focus (strength, conditioning, fat loss, etc), your current skill level (Begin-ner, Moderate, Advanced), duration (4-12 weeks), and available equipment (kettlebells, sandbags, rings, etc). The workout plans assume that you know each of the exercises, so there are no step-by-step instructions. If you don’t know a particular exercise, consult the exercise database at MyMadMethods.com/exercise-database or consult an exercise professional trained in the desired method. Videos of some of the workouts can also be found in the Workout Database at MyMadMethods.com/workout-database, although many won’t be added until the second half of 2011.
The set letters (‘A’, ‘B’, etc) refer to individual mini-circuits. This means that you’ll do a set of the first exercise (‘A1’) then go directly to the second exercise (‘A2’), before going back to perform another round of the circuit. For example, if you see:
A1: Push Ups - 2 x 10A2: Swings - 2 x 10
you would perform all sets of “A” before moving onto “B”. You would do a set of 10 push ups, then a set of 10 swings, then rest and repeat one more time (2 x 10), before moving onto “B”. If it’s a 1-arm exercise (like one-hand swings or snatches), you would do one side then the other, THEN move to the next exercise (unless the workout specifically states otherwise).Conversley, if the workout runs in an A, B, C, etc order with no numbers next to the letters, you would simply perform all sets of each let-ter before moving onto the next exercise.
MyMadMethods.com is the ultimate resource for everything regarding unconventional training. If you’re looking for the latest, detailed in-formation about each of the unconventional training methods (including kettlebells, clubs, sandbags, macebells, etc). The My Mad Methods Magazine (both print & digital editions) along with the MyMadMethods.com online community and training database contain hundreds of exercises, workouts, videos, articles, workout plans, and more. MyMadMethods.com seeks to bring the underground world of unconven-tional training to the surface and expose as many people as possible to these effective training methods. Find out more about the magazine at MyMadMethods.com/magazine. My Mad Methods Productions also create and distribute workout dvds. Find out more about My Mad Methods workout DVDs at MyMadMethods.com.com/store/my-mad-methods-workout-dvds
how to use the workout plans
how to read the workouts
about my mad methods
The workout plans include a variety of unconventional training gear like kettlebells, sandbags, gym rings, pull up bars, jump ropes, and more. You can find some of the gear with the links below:
Brute Force SandbagsGymboss Timers
Rogue Fitness Kettlebells & Gear
where to get the gear
2 / my mad methods workout plan e-book 2010
contents
Workout Plan Specs:
kettlebell workout plan for mma fightersFocus: Strength, ConditioningDifficulty: Moderate to AdvancedDuration: 6 WeeksEquipment: Kettlebells, Rings, Jump RopeWorkouts: 6Pages: 4-5
beginner sandbag training for fat loss
Workout Plan Specs:
Focus: Fat Loss, ConditioningDifficulty: BeginnerDuration: 4 WeeksEquipment: Sandbag, Jump RopeWorkouts: 4Pages: 8-9
Workout Plan Specs:
advanced combined methods: first respondersFocus: Strength, ConditioningDifficulty: AdvancedDuration: 4 WeeksEquipment: Kettlebells, Rings, Pull Up Bar, Sledgehammer, SandbagWorkouts: 5Pages: 6-7
Workout Plan Specs:
max pull up workout planFocus: Strength, ConditioningDifficulty: Moderate to AdvancedDuration: 8 WeeksEquipment: Kettlebells, Pull Up Bar, Jump Rope, RingsWorkouts: 16Pages: 10-13
Workout Plan Specs:
the machine kettlebell workout planFocus: Strength, ConditioningDifficulty: AdvancedDuration: 12 WeeksEquipment: Kettlebells, Pull Up BarWorkouts: 16Pages: 14-18
my mad methods workout plan e-book 2010 / 3
4 / my mad methods workout plan e-book 2010
my mad methods workout plan e-book 2010 / 5
6 / my mad methods workout plan e-book 2010
8 / my mad methods workout plan e-book 2010
10 / my mad methods workout plan e-book 2010
my mad methods workout plan e-book 2010 / 11
12 / my mad methods workout plan e-book 2010
14 / my mad methods workout plan e-book 2010
my mad methods workout plan e-book 2010 / 15
16 / my mad methods workout plan e-book 2010
my mad methods workout plan e-book 2010 / 17
