http://muata.org/MLBFdocs/Turbulence_Training_4-Week_BWW.pdf

• Perform each Turbulence Training workout for 4 weeks and then switch to a new Turbulence Training workout.

• After every 12 weeks, take one week off from Turbulence Training for recovery purposes.

During the recovery week, you may perform light, low-intensity workouts.

• Workout 3 days per week alternating between workout A and workout B.

• Train intervals 3 days per week. These can be done after strength training or on non-strength training days. Make sure you have at least 1 full rest day per week.

• In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.

• Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (A1 & A2).

– Beginners & Intermediate: Rest 30 seconds after completing the exercises in the Superset (i.e. after A1 & A2).

– Advanced: Rest as little as possible between exercises and supersets. Rest only to take drinks of water or if whenever you feel like you need a break.

• Use the recommended lifting tempo for all exercises (except for any holding exercises like the planks where it is just a static hold).

– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds to lower, 1 sec pause, 1 sec to lift)

• Finish each workout with stretching for the tight muscle groups only.

Warm-up
• Never skip a warm-up. For a warm-up, perform this circuit 2x’s using a 2-0-1 tempo:
– 10 reps of bodyweight squats or lying hip extensions
– 20 second plank
– 6-10 reps of kneeling pushups or pushups
– Do not rest during the warm-up circuit.
• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

Sample Workout Structure
• Here’s how a sample workout looks:

Bodyweight Warm-up Circuit 2x’s (this should take you less than 5 minutes)

• Bodyweight Squat – 10 reps
• Plank – 20 seconds
• Pushup or Kneeling Pushup – 6 reps

Turbulence Training Strength Workout (ex. Beginner Workout A)

1A) Lying Hip Extension (8 reps)
no rest – go directly to:

1B) Plank (15 seconds)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.

2A) Prisoner Squat (12 reps)
no rest – go directly to:

2B) Bird Dog (5 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.

3A) Kneeling Pushup (8 reps)
no rest – go directly to:

3B) Side Plank (5 seconds)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.

4A) Band Pull (15 reps)
no rest – go directly to:

4B) Ab Curl-up (15 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.

Turbulence Training Intervals
• See below for Interval instructions.
Stretching
• Stretch tight muscle groups only.