Training for explosive fitness

Training. This is the fun part. As long as you think fun should make you dizzy and feel sick!
I don’t recommend steady state, moderate effort aerobics. Nobody wants to look like a marathon runner.
I recommend high intensity interval training (HIIT).
There are literally hundreds of exercises that lend themselves to this style of training, but to keep thing simple, I am only going to mention two; sprinting & burpees.
These are the two exercises I used for cardio and fat loss in the pictures in this book. That’s all you need. No expensive gym membership, no personal trainer, no fancy equipment.

-SPRINTING-

Let me start with sprinting. I perform my sprints two ways, either on flat ground or on a hill. The hill version is simple;
Pick a hill, incline, or sand dune that takes 15-45 seconds to sprint up. After a brief warm up, run up the hill as fast as you can, and when you get to the top turn around and walk back down. When you get to the bottom, go again. Repeat about 10 times.
This type of training is very intense, but will give rapid results, and will leave your metabolism revving really fast for hours or maybe days!
The second way i perform sprints is on a 100 metre track. Again, after a brief warm up, sprint the 100 metre track as fast as possible. I prefer to start my watch at the beginning of the first sprint, then rest at the finish until the clock reaches 1:00, at which point I sprint back. I try to keep this up for 20 minutes, sprinting on each minute the full 100 metres.

-BURPEES-
Burpees. Everyone hates burpees. A burpee is simple- do a press up, then jump.
Easy? Definitely not.
Try and do 50 – 100 burpees as fast as possible. It is horribly difficult, and will strip fat off you like you won’t believe.
Another way to perform them is to do as many as possible for 20 seconds, and then rest for 10 seconds. Repeat that 8 times, and you have a brutal 4 minute workout. We call this Tabata burpees.

Just remember, train hard, diet right, and get plenty of rest, and the results will come.

John