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6 thoughts on “Training… A 2-Step Approach Using Energy Systems Training”

  1. Some questions:
    1) Is it ok to do the high intensity while fasted?
    2) The following ‘walk’ – is it ok to ruck w weight or is that too much)
    3) Any other suggestions of bang for you buck exercises that wouldn’t require loaded arm use besides hill sprints?
    4) Just to recap 30s on / 30s off for 15 – 20 rounds (i.e. 15-20 mins)

    Reply
    • Hey @Eli – ok here we go, brother…

      1) Is it ok to do the high intensity while fasted?
      -absolutely. the fuel that you have within your body is from the day before, not from anything you eat on that day.

      2) The following ?walk? ? is it ok to ruck w weight or is that too much)

      -Rucking is perfect!

      3) Any other suggestions of bang for you buck exercises that wouldn?t require loaded arm use besides hill sprints?

      -Heavy sled dragging on a sprint; barbell squats; or get-ups without using your arms (so basically lay down on the floor and get up without using your arms… this is a crazy good exercise!). How’s the arm healing btw?

      4) Just to recap 30s on / 30s off for 15 ? 20 rounds (i.e. 15-20 mins)

      – I would start off with 1:2 instead of 1:1 for the first few weeks. So 30s on, 60s off. Then reduce the rest time as you progress.

      Reply
  2. Chris- would continuing with Phase 2 of The Foundation achieve the necessary goals for this Optimized phase? Do you suggest continuing that program or going to REX? Please advise.

    Reply
    • Hey Paul – Continue with The Foundation 100%. The swing protocol in the foundation will provide enough of a fat loss effect if your diet from OPTIMIZED is dialed-in.

      Reply
  3. So looking at the REX 5-days a week training protocol, I can release the fat on Monday and burn it on Tuesday, no need to be be done back to back. Am I right? Thank you!

    Reply
    • Yes sir, that’s correct… although training 3 days per week with snatches & rucking occurring back to back would be optimal.

      The key to the insulin protocol, however, will be diet. make sure that’s dialed-in first.

      Chris

      Reply

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