Craig Ballantyne, the author of Turbulence Training, bodyweight fat loss training manual, and contributor to Mens Health magazine stopped in for a little chat a month ago and it’s now being partially released to readers. This Craig Ballantyne interview is ongoing, so be sure to register on the last page for updates.
Everyone’s familiar with the term “turbulence” as it applies to flying. You know to buckle your seatbelt when you hit turbulence because the airplane has to work very hard to re-position itself in the air.
This is the same theory behind “Turbulence Training“, a combination of resistance training and interval training designed to lead you to the promised land of single-digit body fat.
Craig couldn’t be more clear about the need for variety and change in your workouts as well as the critical importance of weight training for building and keeping muscle in any successful fat loss program. Turbulence Training is just that. Craig has also been credited with the 300 workout that the actors for the movie 300 followed, but as it turns out, he didn’t, it was Mark Twight of Gym Jones (who I want to train with incidentally).
The original 300 workout, will kick your ass…
Original 300 Workout
The original 300 workout, designed for the actors of the movie, is definitely a challenge. Here’s how it goes:
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
And remember, there is NO scheduled rest between exercises. Although eventually, you’ll slow down.
Craig has done this workout in 19 minutes and 7 seconds, but he cautions people, not to do this all the time. This is something you have to work towards and do as a “1 time” shot to test yourself every other month or so. Read Craig’s thoughts on the 300 workout. The 300 workout was done against the clock, the quicker you could get it done, the higher you ranked. Mark used it as a way for the 300 movie actors to compete against one another in their fitness levels.
If you’re going to do this, train for it, then do it on the clock. Then train for it for a few more months, then try and beat your time. That’s how it works. If it takes you an hour the first time, then 55 minutes the second time, you got better. Get it?
He did go on to design another mini 300 workout for the average guy and gal:
Mini 300 Workout
Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.
For example, you might do this 200-repetition workout – this is great for a man with moderate fitness:
- 5 Chinups
- 20 prisoner squats
- 20 pushups
- 100 Jumping Jacks
- 30 Bicycle Crunches
- 10 decline pushups
- 15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
Now, these types of workouts are for testing yourself, but for fat burning, while building or keeping your muscle, get and use Turbulence Training.
Like I said, the interview is in progress. I hit a bit of a technical challenge, but everything happens for a reason. The layout of the interview has improved and I’m much happier with it. I can’t wait to get back to it and while I’m on pause, you get to enjoy.
Part 1 – What Is Turbulence Training?
Craig – Thank you for taking the time to talk about one of the most misunderstood parts of fitness – cardio.
During my weight loss journey, I’ve used various methods of cardio including walking, running, Taekwondo, boot camps and stair running. I’ve done long slow cardio on a treadmill and high intensity interval training.
Personally – I like to be time effective and use the method that will get me the best results in the least amount of time. I like to be time effective and I’m sure most people today would agree with me.
I fully approve Turbulence Training and what it can offer for anyone – men or women.
How would you describe your Turbulence Training program in a few words?
Turbulence Training is a fat burning workout system built for men and women that don’t have a lot of time, and who generally exercise in a home gym with minimal equipment.
The traditional TT workouts go like this…
Continue reading the rest of the Craig Ballantyne Interview
Rob’s note: It’s my personal goal to complete the 300 workout by the end of the year in under an hour (lol) and I’m still working on the 25 pullups, btw! (the first set). Seeing the light, I’m finally on twitter.