Workout Integration Guide PAGES - Garage Warriorcdn.garagewarrior.com/downloads/wp-content/uploads/2014/...Bodybuilding Bodybuilding workouts contain high volume and high intensity

CT-50 Workout Integration Guide

by Tyler Bramlett "The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program, you recognize that despite all precautions on the part of Garage Warrior.com, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish, and release any claim which you may have against Garage Warrior.com and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it.

Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Garage Warrior.com.

Copyright © 2013 Garage Warrior.com All rights reserved.

Workout integration guide 2

The CT-50 Workout Integration GuideTable Of Contents

1. Introduction

2. Bodybuilding

3. Bodyweight Training

4. Strength Training

5. Powerlifting

6. Suspension Training

7. Running

8. Cycling

9. Swimming

10. Triathlete Training

11. Hiking

12. Training For Sports

13. Other Cross Training And Boot Camp Programs

3workout integration guide

IntroductionAlthough CT-50 is designed as a comprehensive stand-alone workout system, I want to make sure that you can effectively integrate the CT-50 workouts into your existing training program.

Each CT-50 workout lasts 20 minutes or less and can be used as a way to build generalstrength and conditioning along with (and at the same time) as many other popular training programs.

The CT-50 Workout Integration Guide was designed to help you weed through the confusion of figuring out how to use the CT-50 system in conjunction with your other favorite workout systems. I also wanted to give you step-by-step instructions for getting the best results while following multiple programs or training for a sport at the same time.

This guide covers how to integrate CT-50 with other popular exercise programs including: bodybuilding, bodyweight exercise, strength training, powerlifting, suspension training, running, cycling, swimming, triathlete training, hiking, training for sports, and other cross training or boot camp programs.

All you have to do now is:

into that particular workout system, or

workout systems

Ready to get started? Let’s jump right in.


BodybuildingBodybuilding workouts contain high volume and high intensity weight training, usually focused on isolating the muscles from a few body parts for each individual workout. CT-50 workouts are a great compliment to a bodybuilding program to give your muscles that dense, functional look missing from many bodybuilding routines.

In order to effectively integrate CT-50 workouts with bodybuilding workouts, use the following steps:

1. Perform 3 CT-50 workouts per week.2. Either do the CT-50 workouts after your regular bodybuilding workouts (instead of

your cardio) or do them on your rest days.3. Make sure to preserve lean muscle mass by eating lots of high quality protein and

observing the rules of a bodybuilding diet. For muscle building recipes check outAnabolic Cooking.

4. Make sure you take extra time to stretch, rest, and recover so your muscles havetime to heal between workouts. For a comprehensive recovery system, check outThe CT-50 Recovery System.

Bodybuilding Example Schedule 1:

Monday Back And Biceps; Finish With CT-50 WorkoutTuesday Walk, Stretch, And MoveWednesday Chest, Shoulders, And Triceps; Finish With CT-50 WorkoutThursday Walk, Stretch, And MoveFriday Legs And Abs; Finish With CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Back And Biceps; No Cardio; StretchTuesday CT-50 WorkoutWednesday Chest, Shoulders, and Triceps; No Cardio; StretchThursday CT-50 WorkoutFriday Legs And Abs; No Cardio; StretchSaturday CT-50 WorkoutSunday Walk, Stretch, And Move


CT-50 Recovery System.

Bodyweight TrainingBodyweight Training workouts usually contain 3 or more full-body workouts per week that focus on higher repetitions. They’re mainly used for athletic training and fat loss. The CT-50 workouts are a hybrid of bodyweight training and functional weight training. Therefore, it’s easy to integrate CT-50 into a program that uses exclusively bodyweight exercises.

In order to effectively integrate CT-50 workouts with bodyweight training workouts, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Do the CT-50 workouts after your regular bodyweight training workout to replace

the cardio you’re currently doing, or do them on off-days up to a maximum of 5workout days per week.

3. Make sure to follow an intelligently designed fat loss diet program that willoptimize the results you get from bodyweight and cross training. For the best fatloss meal plans, check out The CT-50 Flat Abs Accelerator Diet.

4. Make sure you take extra time to stretch, rest, and recover so your body has time toheal between your full-body workouts. For a comprehensive recovery system,check out The CT-50 Recovery System.

Bodyweight Example Schedule 1:

Monday Back And Biceps; Finish With CT-50 WorkoutTuesday Walk, Stretch, And MoveWednesday Back And Biceps; Finish With CT-50 WorkoutThursday Walk, Stretch, And MoveFriday Back And Biceps; Finish With CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Bodyweight Workout; No Cardio; StretchTuesday CT-50 WorkoutWednesday Walk, Stretch, And MoveThursday Bodyweight Workout; No Cardio; StretchFriday CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move


CT-50 Flat Abs Accelerator Diet.


Strength TrainingStrength Training workouts usually focus on low reps and high intensity and are performed an average of 3 days per week. The main goal with this style of training is to become stronger on large compound or technical movements such as clean and jerks or snatches. CT-50 workouts are a great compliment to a strength training program because it will increase your coordination and cardiovascular capacity while using mainly explosive exercises.

In order to effectively integrate CT-50 workouts with Strength Training workouts, use the following steps:

1. Perform 2 CT-50 workouts per week.2. Use the CT-50 orkouts in place of your cardio and perform them on your rest days.3. Make sure to build strength and health by eating a clean, real foods diet like the

one detailed in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to

heal between strength workouts. For a comprehensive recovery system, check outThe CT-50 Recovery System.

Strenght Example Schedule 1:

Monday Strength Training Session; StretchTuesday CT-50 WorkoutWednesday Strength Training Session; StretchThursday CT-50 WorkoutFriday Strength Training Session; StretchSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Strength Training Session; StretchTuesday CT-50 WorkoutWednesday Walk, Stretch, And MoveThursday Strength Training Session; StretchFriday CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move



PowerliftingPowerlifting workouts focus on building maximum 1-rep strength on the squat, deadlift, and bench press. These workouts build massive strength and power but tend to cause tightening of the muscles and overuse injuries. CT-50 workouts are a great compliment to a powerlifting program to help increase cardiovascular capacity and decrease the tightening of muscles associated from the big-3 lifts.

In order to effectively integrate CT-50 workouts with powerlifting workouts, use the following steps:

1. Perform 2 CT-50 workouts per week.2. Use the CT-50 workouts in place of your cardio, and do them on your

rest days.3. Make sure to build lean muscle mass by eating lots of high quality

protein and observing the rules of a mass-building diet. For musclebuilding recipes, check out Anabolic Cooking.

4. Make sure you take extra time to stretch, rest, and recover so yourmuscles have time to heal between workouts. For a comprehensiverecovery system, check out The CT-50 Recovery System.

Powerlifting Example Schedule 1:

Monday Bench Press And Squat; No Cardio; StretchTuesday CT-50 WorkoutWednesday Deadlift; No Cardio; StretchThursday CT-50 WorkoutFriday Bench Press And Abs; No Cardio; StretchSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Bench Press And Squat; No Cardio; StretchTuesday CT-50 WorkoutWednesday Deadlift; No Cardio; StretchThursday Walk, Stretch, And MoveFriday Bench Press And Abs; No Cardio; StretchSaturday CT-50 WorkoutSunday Walk, Stretch, And Move



Suspension TrainingSuspension Training workouts usually contain 3 or more full-body workouts per week that focus on higher repetitions and are mainly used for athletic training and fat loss. The CT-50 workouts are a hybrid of bodyweight training, some bar and/or suspension training, and functional weight training. Therefore, they’re easy to integrate into a program that uses exclusively suspension training exercises.

In order to effectively integrate CT-50 workouts with suspension training workouts, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Use the CT workouts after your regular suspension training workout to replace the

cardio you’re currently doing, or do them on off-days up to a maximum of 5workout days per week.

3. Make sure to follow an intelligently designed fat loss diet program that willoptimize the results you get from suspension and cross training. For the best fatloss meal plans, check out The CT-50 Flat Abs Accelerator Diet.

4. Make sure you take extra time to stretch, rest, and recover so your body has timeto heal between these full-body workouts. For a comprehensive recovery system,check out The CT-50 Recovery System.

Suspension Example Schedule 1:

Monday Suspension Training Workout; Finish With CT-50 WorkoutTuesday CT-50 WorkoutWednesday Suspension Training Workout; Finish With CT-50 WorkoutThursday CT-50 WorkoutFriday Suspension Training Workout; Finish With CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Suspension Training Workout; No Cardio; StretchTuesday CT-50 WorkoutWednesday Walk, Stretch, And MoveThursday Suspension Training Workout; No Cardio; StretchFriday CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move



CT-50 Flat Abs Accelerator Diet.

RunningRunning usually involves training 3-5 days a week with a focus on duration and speed. Theseworkouts build great aerobic conditioning but tend to cause weakness and repetitive useinjuries. CT-50 workouts are a great compliment to a running program to help increasestrength, anaerobic threshold (i.e. speed), and decrease your chance of developing repetitiveuse injuries.

In order to effectively integrate CT-50 workouts with running, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Use the CT-50 workouts either before or after your running workouts, on your rest

days, or both.3. Make sure to build a lean and healthy body by eating a clean, real foods diet as

detailed in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to

heal between strength workouts. For a comprehensive recovery system, check outThe CT-50 Recovery System.

Running Example Schedule 1:

Monday CT-50 Workout; Running WorkoutTuesday Running Workout; StretchWednesday Walk, Stretch, And MoveThursday Running Workout; CT-50 WorkoutFriday Running Workout; StretchSaturday CT-50 Workout OR Walk, Stretch, And MoveSunday Running Workout OR Walk, Stretch, And Move

Example Schedule 2:

Monday Running Workout; StretchTuesday CT-50 WorkoutWednesday Running Workout; StretchThursday CT-50 WorkoutFriday Running Workout; StretchSaturday Running Workout; Stretch OR Walk, Stretch, And MoveSunday CT-50 Workout OR Walk, Stretch, And Move



Cyclng Example Schedule 1:

Monday CT-50 Workout; Cycling WorkoutTuesday Cycling Workout; StretchWednesday Walk, Stretch, And MoveThursday CT-50 Workout; Cycling WorkoutFriday Cycling Workout; StretchSaturday CT-50 Workout OR Walk, Stretch, And MoveSunday Cycling Workout OR Walk, Stretch, And Move

Example Schedule 2:

Monday Cycling Workout; StretchTuesday CT-50 WorkoutWednesday Cycling Workout; StretchThursday CT-50 WorkoutFriday Cycling Workout; StretchSaturday Cycling Workout; Stretch OR Walk, Stretch, And MoveSunday CT-50 Workout OR Walk, Stretch, And Move


CyclingCycling usually involves training 3-5 days a week with a focus on duration and speed. Theseworkouts build great aerobic conditioning but tend to cause muscle imbalances and repetitive use injuries. CT-50 workouts are a great compliment to a cycling program to help fix muscle imbalances, increase anaerobic threshold (i.e. speed), and decrease your chance of developing repetitive use injuries.

In order to effectively integrate CT-50 workouts with cycling, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Use the CT-50 workouts either before or after your cycling workouts, on your rest

days, or both.3. Make sure to build a lean and healthy body by eating a clean, real foods diet as

described in detail in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to

heal between cycling workouts. For a comprehensive recovery system, check outThe CT-50 Recovery System.CT-50 Recovery System.

SwimmingSwimming usually involves training 3-5 days a week with a focus on duration and speed. These workouts build great full-body aerobic conditioning but tend to cause lower body weakness and repetitive use injuries in the shoulders. CT-50 workouts are a great compliment to a swimming program to help fix lower body muscle imbalances and decrease your chance of developing repetitive use injuries in your shoulders.

In order to effectively integrate CT-50 workouts with swimming, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Use the CT-50 workouts either before or after your swimming workouts, on your

rest days, or both.3. Make sure to build a lean and healthy body by eating a clean, real foods diet as

described in detail in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time

to heal between workouts. For a comprehensive recovery system, check outThe CT-50 Recovery System.

Swimming Example Schedule 1:

Monday CT-50 Workout; Swimming WorkoutTuesday Swimming Workout; StretchWednesday Walk, Stretch, And MoveThursday Swimming Workout; CT-50 WorkoutFriday Swimming Workout; StretchSaturday CT-50 Workout OR Walk, Stretch, And MoveSunday Swimming Workout OR Walk, Stretch, And Move

Example Schedule 2:

Monday Swimming Workout; StretchTuesday CT-50 WorkoutWednesday Swimming Workout; StretchThursday CT-50 WorkoutFriday Swimming Workout; StretchSaturday Swimming Workout; Stretch OR Walk, Stretch, And MoveSunday CT-50 Workout OR Walk, Stretch, And Move



Triathlon TrainingTriathlon Training usually involves training 3-5 days a week with a focus on duration and speed in running, swimming, and cycling. These workouts build great full-body aerobic conditioning but tend to cause overall weakness and decreased muscle tone. CT-50 workouts are a great compliment to a triathlon training program to help fix muscle weakness, increase overall muscle tone, and improve anaerobic capacity (i.e. speed).

In order to effectively integrate CT-50 workouts with triathlon training, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Use the CT-50 workouts either before or after your Triathlon Training workouts, on

your rest days, or both.3. Make sure to build a lean and healthy body by eating a clean, real foods diet as

described in detail in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to

heal between workouts. For a comprehensive recovery system, check outThe CT-50 Recovery System.

Triathlon Example Schedule 1:

Monday CT-50 Workout; Swimming WorkoutTuesday Cycling Workout; StretchWednesday Walk, Stretch, And MoveThursday Running Workout; CT-50 WorkoutFriday Swimming Workout; StretchSaturday CT-50 Workout OR Walk, Stretch, And MoveSunday Run, Swim, Cycle Workout OR Walk, Stretch, And Move

Example Schedule 2:

Monday Swimming Workout; StretchTuesday CT-50 WorkoutWednesday Running Workout; StretchThursday CT-50 WorkoutFriday Cycling Workout; StretchSaturday Run, Swim, Cycle Workout OR Walk, Stretch, And MoveSunday CT-50 Workout OR Walk, Stretch, And Move



HikingHiking usually involves daily walking and 1-3 long hikes per week. Hiking is great for overallaerobic conditioning but can cause weakness in your upper body and repetitive use injuries in your lower body. CT-50 workouts are a great compliment to hiking because they build full-body strength, reduce body fat, and reduce the risk of developing repetitive use injuries.

In order to effectively integrate CT-50 workouts with hiking, use the following steps:

1. Perform 3 CT-50 workouts per week.2. Use the CT-50 workouts before hiking, on your rest days, or both.3. Make sure to build a lean and healthy body by eating a clean, real foods diet as laid

out in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to


Hiking Example Schedule 1:

Monday CT-50 Workout; Hiking OR WalkingTuesday Walk, Stretch, And MoveWednesday CT-50 Workout; Hiking OR WalkingThursday Walk, Stretch, And MoveFriday CT-50 Workout, Then Hiking OR WalkingSaturday Hiking; Stretch Or StretchSunday Hiking; Stretch Or Stretch

Example Schedule 2:

Monday Hiking OR Walking; No Cardio; StretchTuesday CT-50 WorkoutWednesday Hiking OR Walking; No Cardio; StretchThursday CT-50 WorkoutFriday Hiking OR Walking; No Cardio; StretchSaturday CT-50 Workout; HikingSunday Hiking; No Cardio; Stretch



Training For SportsSports Training workouts usually focus on sport-specific training an average of 3 days per week. The main goal with this style of training is to become better at performing your particular sport. CT-50 workouts are a great compliment to a sports training program because they will increase your coordination and cardiovascular capacity while using mainly explosive exercises.

In order to effectively integrate CT-50 workouts with sports training workouts, use the following steps:

1. Perform 2 CT-50 workouts per week.2. Use the CT-50 workouts in place of your cardio and perform them on your rest

days.3. Make sure to build a strong, lean, and healthy body by eating a clean, real foods

diet aslaid out in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to


Sports Example Schedule 1:

Monday Sports Training Session; StretchTuesday CT-50 WorkoutWednesday Sports Training Session; StretchThursday CT-50 WorkoutFriday Sports Training Session; StretchSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Sports Training Session; StretchTuesday CT-50 WorkoutWednesday Walk, Stretch, And MoveThursday Sports Training Session; StretchFriday CT-50 WorkoutSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move



Other Cross Training And Boot Camp Style ProgramsOther Cross Training and Boot Camp style programs usually focus on training 3-6 days perweek. The main goal with this type of training is to become skilled at a broad range of exercises and workout methods by using consistent muscle confusion. CT-50 workouts are a great compliment to other cross training and boot camp style programs because they provide a consistent platform for testing your skills against my challenge workouts and for pushing your movement and work capacity up through my 5-level approach.

In order to effectively integrate CT-50 workouts with other cross training or boot camp programs, use the following steps:

1. Perform 2-3 CT-50 workouts per week.2. Replace your existing cross training or boot camp style workout with a CT-50

workout.3. Make sure to build a strong, lean, and healthy body by eating a clean, real foods

diet as laid out in the CT-50 Manual.4. Make sure you take extra time to stretch, rest, and recover so your body has time to




Other Cross Training and Boot Camp Example Schedule 1:

Monday Other Cross Training or Boot Camp Style WorkoutTuesday CT-50 Workout; Then StretchWednesday Walk, Stretch, And MoveThursday Other Cross Training or Boot Camp Style WorkoutFriday CT-50 Workout; StretchSaturday Walk, Stretch, And MoveSunday Walk, Stretch, And Move

Example Schedule 2:

Monday Other Cross Training or Boot Camp Style WorkoutTuesday CT-50 Workout; StretchWednesday Other Cross Training or Boot Camp Style WorkoutThursday CT-50 Workout; StretchFriday Other Cross Training or Boot Camp Style WorkoutSaturday CT-50 Workout; StretchSunday Walk, Stretch, And Move


Documents

Workout Integration Guide PAGES - Garage Warriorcdn.garagewarrior.com/downloads/wp-content/uploads/2014/...Bodybuilding Bodybuilding workouts contain high volume and high intensity