Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.


Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.


E. do REGO

Tuesday, September 21, 2010

Building the Apex Predator Body

Software and Hardware: The Neural and Physical Advantage
If you've got the most advanced software with super-human hardware, you're in a perfect position to build and maintain an amazing body.
You've heard the maxim "you are what you eat." Well, you are what you train, too.

Use The Force – 3 Keys to Understanding Muscle and Performance
Your muscles have the capability to do three things, provided you train them to: produce force, reduce force, and transfer force.
And each one is crucial to building the ultimate blend of machine and muscle.
Producing Force
You produce force—which makes you stronger and builds muscle—whenever you do traditional strength training movements like squats, deadlifts, chins, or presses.
Reducing Force
Learning to reduce force—like decelerating a lunge, for instance—is an overlooked aspect of training but one that can save you wear and tear on joints and enable your body to heal itself more quickly.
Transferring Force
In the gym that means things like plyometrics, reactive training, and full-body integrated movements like kettlebell swings or medicine ball slams.
And not only are these three aspects of force crucial, an apex predator must also know how to use his body in the most efficient way possible.
Any wasted movement or extra effort zaps your energy and screws your results.

Form, Function, and Freaky Muscle
If you are what you train, then you need a blend of movements that work both the hardware and the software.
Since the exercises Tumminello pairs together use different muscle groups and metabolic systems, your body stays fresh.
Deadlift for 6 reps
Rest 30 seconds
Swiss ball Push-ups – as fast as possible for 30 seconds
Rest 30 seconds
The beauty of this pairing is the time-based exercise. "A timed exercise doesn't interfere with your established rest periods," he says. "If I said to do twenty reps, it may take you a minute and then your rest period would be ruined. This way, you get a lot of work in a short amount of time and are still refreshed when you go back to the main 'hardware' exercise."

The Apex Predator Program – 3-Day Split
Program notes:
• Perform all  exercises at the highest intensity possible for the given sets and reps
• Perform all yellow exercises at medium intensity for the time given.
• Unless otherwise specified, rest as little as needed between sets to successfully complete the given reps with perfect form.
• Begin all workouts with a 10-minute dynamic warm-up.
• Perform Power Work in the same session as Strength Work
AR – Active Recovery
MB – Medicine Ball
BW – Bodyweight
DB – Dumbbell
BB – Barbell
1A – One arm
KB – Kettlebell
CBL – Cable Column
SL – Straight Leg

Day A (Monday) – Upper-Body Pull
Power Work
MB Rotary Toss x 4-6 each side
MB Chest Toss x 4-6
MB Slam x 4-6
Rest 90 sec between sets
Or, if you don't have a medicine ball, try this:
Jump Shrug x 3-4 reps
Hang Clean x 3-4 reps
Clap Push Up x 5-6 reps
Rest 90 sec between sets
Strength Work
AR – Lunge Matrix (Eyes closed) x 1 minute
AR – Swiss Ball Ricochet Push up x 30 seconds
AR – DB Uppercut – 30 seconds
AR – Push-ups – 30 seconds
AR - Swiss ball Leg Curl x 30 seconds

Day B (Wednesday) – Leg/Hips
Power Work
Rest 25-30 sec between sprints
OR, If you don't have access to an area where you can do sprints, try this:
Put the treadmill at a high incline—15 degrees—at a speed of 10mph and sprint for 5-8 seconds. Rest 25-30 seconds between sprints.
AR - Hip Flexor Stretch 30 seconds each side
Strength Work
AR – Swiss ball 1A Plank Hold (15 seconds each arm)
AR – Recline Rope Pull

Day C (Friday) – Upper-Body Push
Power Work
MB Rotary Toss x 4-6 each side
MB Punch Toss x 4-6
MB Soccer Toss
Rest 90 sec between sets
Or if you don't have a medicine ball, try this:
Single Arm Swing x 4-6 reps
Single Arm Clean x 4-6 reps
Single Arm Push Press x 4-6 reps
Perform all exercises, back to back, on one side of the body. Then perform on the other side.
Rest 90 sec between sets
Strength Work
AR – Supine Band Shoulder External Rotation – 30 seconds
AR – Split Stance Band Speed Row – 30 seconds
AR – Body Saw x 45 seconds

Your physique isn't just a collection of muscles—it's a system with both hardware and software that communicate with each other. If your systems communicate poorly, your body suffers. But if everything's in sync, the results from your training will come quicker and be more dramatic.
So while a pure hypertrophy or pure strength program is a great way to go from base level to bigger and stronger, to truly become a well-rounded machine you need to vary your program and work on producing, reducing, and transferring force.
Johnnie Jackson

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