Training Methods

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esix

At the time of writing this program, I have been personally training individuals and small groups in a private fitness setting for just over 12 years. Within that time I have come across and used countless training methods on my clients while developing a few of my own.

I am the most thrilled about the method of Evolution SIX. I developed this program to be time efficient, motivational and most importantly, result oriented.
The original reason as to why I developed Evolution SIX as a training method is so that my clients would have an easy to follow system that they could perform away from our training sessions. The strategy needed to be simple to understand while accessible to anyone at any time with minimal equipment.
Now, although there is nothing revolutionary about this system and nothing particularly new here, there was a lot of thought along with a great deal of trial and error that was put into this system to get it just right.
While developing this a wanted to satisfy 2 criteria.
1) The workout needed to consist of exactly six exercises.
2) By the end of the workout, a total of 30 sets should be completed.
Why SIX exercises and why 30 sets?
Well, through my years of training and with all the up to date research available, 6 total exercises performed and a total of 30 sets per session seems to yield great results.
This method is designed to follow a 5 – 10 minute warm up.
Here’s how it works…
Choose SIX exercise that can be broken down into 2 mini circuits of 3 exercises each. You can perform each exercise for time, or for a goal repetition. I personally like to work against a timer as it sets a nice tempo. For this example, circuit one will be for time while circuit two will be for repetitions.
We will use the following 2 mini circuits as an illustration:
Circuit One:

  • Pushups (30 sec.)
  • squats (45 sec.)
  • Plank (1 minute)

Circuit Two:

  • Dumbell Curl/Press Combo (15 reps)
  • Alternating Lunges (12 reps each leg)
  • Jump-Rope (100 turns)

So, you would perform circuit one 3X with no breaks in between the exercises. At the end of this mini circuit, you would have completed 9 total sets of exercise.
After a short break, you would complete circuit two 3X.
One more short break and you would now complete 2 full circuits of the above exercises combined. so, you would perform

  • Pushups (30 sec.)
  • squats (45 sec.)
  • Plank (1 minute)
  • Dumbell Curl/Press Combo (15 reps)
  • Alternating Lunges (12 reps each leg)
  • Jump-Rope (100 turns)

This final circuit will give you an additional 12 sets. this combined with the 9 sets performed during mini circuit one, and 9 sets during mini circuit two brings you to a total of 30 total sets.
Now, either perform a 5 minute cool down or end strong with one of these workout finishers.

JUMP-ROPE CHALLENGE >

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esix2

Before reading this method, you should be 100% familiar with the original evolutionSIX training method as the structure is very similar.
This versions is a bit more advanced. By the end of the workout you will have completed 48 total sets instead of 30.
In the original method, you would perform three rounds of two mini circuits followed by two round of a complete circuit.
Now, the concept is the same but the numbers are a bit different.
Here’s how it works…
 
Each of the two mini circuits is now made up of six exercises – so, that’s 12 total exercises per workout.
Just like the traditional version, you would complete three rounds of the first circuit for a total of 18 sets.
… then, the next circuit for an additional 18 sets.
Lastly, you would combine both circuits and run through the entire list of exercise one time.
Ready for an example?
Circuit One – 3 Rounds – 18 Sets Total:

  • Push Ups
  • Jump Rope
  • Bent Over Dumbbell Rows
  • Single Leg DeadLift (Right Leg)
  • Dumbbell Swings
  • Single Leg DeadLift (Left Leg)

Circuit Two – 3 Rounds – 18 Sets Total:

  • Suicide Planks (Plank to Push Up)
  • Jump Squats
  • Bicycle Crunches
  • Burpees
  • Bench Dips
  • Alternating Lunges

Final Round – 12 Sets Total:
After a short breather, Complete one entire round of all 12 exercises. That brings you to a total of 48 sets.
Remember, this is a simple strategy for you to use. You can of course get creative with the exercises and modify the rounds if needed. Don’t be afraid to customize this system to what works best for you.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row]
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