Ugh. I hate seeing a post like this in the TT Member’s forum, but it reminded me that not everyone loses 2-3 pounds per week like our Transformation Champions. (But there was good news…eventually our member achieved the controversial, rapid “Whoosh” fat loss effect.)

Here’s what happened…
One member, JDS1971, wrote:

“I can’t seem to figure out what I’m doing wrong. I’m a 6’0, 207 pound, 40 year old male. Last summer I used TT to go from 207 to 193, but then I fell off track and gained the weight back.

“I’ve started TT and a strict diet again (Jan. 2) but after 3.5 weeks there’s been no movement on the scale or in my measurements.”

“I’m really discouraged and thought I was doing everything right, but not getting the results as before. I’m even lifting heavier weights than last time.”

OUCH.

We don’t hear this a lot at TT, but I’ll be honest, trouble cases like this pop-up once in a while.  One member, JudgeBill, made an interesting post that foreshadowed what was to come next. JB said:

“I tend to go through weight loss bursts – i.e. I’ll lose 2-3 pounds in 2 days, and then level out. Not entirely sure what causes them – it’s not always tied to diet perfection. Keep grinding, and you’ll probably wake up at 200 soon.”

Those fat loss bursts are known as the WHOOSH effect.

Highly controversial and not truly understood, here’s what my friend and extreme fat loss expert John “Roman” Romaniello said to me about the WHOOSH.

“Even the toughest fat loss plateaus eventually experience a ‘WHOOSH’ effect where your body weight rapidly drops. This happens because of a strange biological twist of fate in your fat cells.

“During a regular fat loss program, your fat cells, which normally do not store water, may take in water as the stored triglycerides are burned through diet and exercise.

“This gives the appearance of a fat loss plateau…which then can be broken, rapidly, through a couple of diet tricks. You then experience extreme rapid fat loss at once – thus known as the WHOOSH effect.”

So if you’re struggling, do NOT give up.

You could be one WHOOSH away from rapid results.

And Roman and I will be talking about those WHOOSH triggers all week long.

***********

But back to our TT Member, JDS1971…

SUCCESS

Eight days after his initial forum post, JDS was back with this update:

“Well, had my whoosh effect after the change you suggested. I lost almost 4lbs since Friday. Persistence pays off! I also experienced a bit more energy and focus during yesterday’s workout after some of the adjustments.”

*************

And that’s how it goes…when you make small adjustments in your diet and training that can trigger the fat loss WHOOSH.

YOU too can experience the WHOOSH effect, no matter much you are struggling with a fat loss plateau.

Don’t give up.

Just make this a small adjustment.

Details about that to come on Tuesday…

Remember, no matter how much you might be struggling now, you could literally be just one small change away from a big WHOOSH fat loss result.

Stay tuned for more details (and my Turbulence Forever program),

Craig Ballantyne, CTT
Certified Turbulence Trainer

I am traveling to Vegas this week and one of the first things I typically do is check out the gym of wherever I’m staying at.  I can know within seconds my workout plans.  But before I even decide on how I want to dominate the evils of the Whitfield genes (in other words, us Whitfields have genes that literally enjoy belly fat), I like to jack with the people at the gym’s front desk.

You see, I still have my old driver’s license from when I was 300 lbs.  So when they ask for my ID, I hand it to them and wait for a response.   If I get a second look, I’m in.  The games will ensue.  Sometimes, I’ll just say something like, “Yep.  Boom.”, or if I’m in a playful mood, I’ll just tell them, “I ate a lot of salt yesterday.”  Ohhhh man, it’s good times.

Anyway, back to the workout decision.  If I go through the doors and see a few machines and no free weights or at least a chin-up or pull-up bar, I know that my exercise plans will be bodyweight workouts.  If there is a bar but no free weights, I can hang around the gym and incorporate chin-ups, pull-ups and body squats, among other good-time moves.  It will still be a bodyweight workout, but I like the chin-up and pull-up options.  It will also allow me to perform a metabolic resistance training program.

Is Bodyweight MRT Possible?

Here’s the thing though – how do you incorporate metabolic resistance training using just bodyweight, and can you have a solid MRT workout using just your own body?  The cool, hip answer is “yeah mang”.  Don’t think I added a “g” at the end by mistake.  That’s slang for “yeah man”.  It’s a new trend I’m trying.  Anyway…

There is a lot of debate of what exactly is MRT, but by now you know that it incorporates non-competing supersets or circuits with short rest periods.  That’s the overall theme.  A MRT program can involve:

• Non-competing strength training (chin-ups supersetted with Bulgarian squats for example)
• Metabolic conditioning exercises (mountain climbers, jumping  jacks, Spiderman climbs)
• Shorter rest periods  (like 20 secs)
• Longer rest periods (but still challenging enough to not allow full recovery – like 1 minute)

So do you take all of these components, toss them in a blender and then get to work?  No, mang.  Ha-ha, who started that slang?  I like it.  Anyway, of course you wouldn’t just throw these things together and hope for a solid MRT workout.  When I put together a bodyweight MRT workout program, I do like to use everything above, but there’s typically a template I put together and it looks like this:

Warm-up

2-3 Supersets of strength exercises using 1 minute of rest between supersets

1 Metabolic conditioning circuit using 3-5 conditioning exercises using 30 seconds to 1 minute of rest (depending on my mood)

Metabolic Workout Finisher (this really varies, but the principles remain the same – high intensity and short rest periods

A basic bodyweight program is great – for example, a circuit of pull-ups, squats and planks.  But I also think that protein shakes are great.  But if you incorporate strength exercises, metabolic conditioning and a metabolic finisher, then it’s fantastic… like a protein shake blended with peanut butter, almond milk and cinnamon.  Analogies are fun.

The art behind the program design is important.  You should perform the strength exercises at the beginning of the program when you are fresh and your muscles haven’t been fatigued.  That way, you will give each strength exercise your best effort, allowing you the maximum benefits… like smoking belly fat.  Then, you follow that with metabolic conditioning and/or a metabolic finisher.

Putting a Bodyweight MRT Workout Together

Alright, let’s do this.

Warm-up

Do the following circuit twice, resting for 30 seconds between circuits:

• Jumping Jacks (15)
• Arm Crosses (15)
• Prisoner Squats (15)
• Pushups (10)
• Plank (30 secs)
• Leg Swings (15 ea)
• Close Grip Pushups (8)

Superset 1

1A) Pull-ups or Wide Overhand Grip Inverted Rows (1 rep short of failure)

1B) Split Squat or Bulgarian Squat (1-1/2 rep style) (8 ea) (1-1/2 rep style is done when you go down, come halfway back up, back down and finally all the way up (that’s one rep)

Rest 1 minute and repeat 2 more times

Superset 2

2A) 1-Legged Deadlift (12 ea leg)

2B) Decline Pushups (1 rep short of failure)

Rest 1 minute and repeat 2 more times

Metabolic Conditioning Circuit

Do the following circuit 3 times, resting for 45 seconds between circuits

3A) Jump Squats (5)

3B) Cross-Body Mountain Climbers (8 ea)

3C) Total Body Extensions (15)

3D) Spiderman Climb (10 ea)

Finisher

Do the following circuit resting only when needed.  In the first circuit, you will perform 6 reps of each exercise.  In the next circuit, you will perform 5 reps.  Continue in this fashion until you complete 1 rep of each exercise.  Time yourself.  The next time you perform this finisher, see if you can beat your previous time.  Remember, form takes precedence.

4A) Burpees (6, 5, etc., down to 1)

4B) Lunge Jumps (6 ea leg, 5 ea leg, etc. down to 1 ea leg)

4C) Spiderman Pushups (6 ea side, 5 ea side, etc. down to 1 ea side)

Now that’s a tasty bodyweight metabolic resistance training smoothie.  Yeah, mang?

Now for the first superset, you may not have access to a pull-up bar or a way to do inverted rows.  While there is no perfect bodyweight move to replace that, you can certainly do the split squat “prisoner style”, by keeping your hands behind your head and squeezing your shoulder blades together during the movement.  That will work your upper back while you work your legs.  You can also incorporate this style with the jump squats.  They are brilliantly called “Prisoner Jump Squats”.

With this type of program, you get the best of all the worlds – you incorporate metabolic resistance training, metabolic conditioning and with the finisher, even an interval element.  Yeah mang, I said “element”.  I can be hip or sophisticated.

So can metabolic resistance training involve just bodyweight exercises?  Yeeeaaaahhhh, mang.  Ha-ha, so fun.

Finish strong,

Mike Whitfield

Yesterday, while babysitting lil’ Lily Marion (yes, I canz babysitz), it hit me.

The next 72 hours are CRITICAL for your success. This is the exact time of year when forward momentum stops. Plans are scrapped. Dreams are put on hold.

SuperBowl weekend (for North Americans), and the “February Fat Loss Plateau Curse” for everyone around the world, can be frustrating and deadly for your goals.

I know. I’ve been there.

My first year of college (or University as we call it up in Canadia) completely put me out of my routine. I ate poorly, drank too much, and just couldn’t get into the habit of my workout routine which I had built up for three strong years in high school.

It was embarrassing. I was ashamed of the 10 pounds I had gained and muscle I had lost.

It’s not your fault that you might be suffering from a dip in motivation. It happens to all of us. I wasn’t always a GQ fitness model with abs.

Fitness companies weren’t always stealing my image to put on their T-shirts and equipment boxes.

You see, back in the day, during my first year at college, I became downright disappointed with my belly fat situation.

But something happened in that 2nd term…

…I re-gained my commitment to my goals.

Like you, I felt “enough was enough”.

I was tired of looking like crap…but you know what was worse? How I felt. I hated being tired all afternoon. I hated getting sucked into an hour of TV after classes and then trying to find energy to study at night.

One day I decided it had to stop and I had to change.

And with the help of the fitness advice I was learning each day in my classes, plus from my personal studies of every fitness magazine I could get my hands on, I began the journey towards the creation of Turbulence Training.

Towards “Turbulence Forever“.

You see, I’m not only the President (as the old TV ad goes), I’m also a client.

I’m the original TT Success Story.

The first, but far from the last.

And I hope you’ll be the next.

This quote came into my life this week – at the perfect time – and it will help you:

“It’s perfectly okay to want to quit – as long as you don’t.” – Fran Tarkenton

So whatever I can do for you, please let me know.

There’s nothing that can be done about the past – you can only improve the way you do things in the future.

If you need help, just drop by the TT Facebook page and ask your question here

If you are struggling with motivation today and are thinking of skipping your workout, then just do me one tiny little favor?

Just go to your workout space and do your warm-up.

Just 5 minutes, that’s all you need.

And once you get through the warm-up, promise me you’ll do just one set, okay?

Oh, and do me one last favor, just do a couple of intervals for me too, pretty please?

If you do that, I promise you’ll end up doing the whole workout, and probably having an amazing session too.

That’s “Forward Progress” as they say in the NFL.

Keep your forward progress going for the next 72 hours.

Kill the curse.

Get that all important small victory.

The one that delivers the momentum that keeps you going.

Listen, my friend Roman got into town last night, and we’re going to be hanging out and working on Kickbutt Mindset Tips to help you beat ‘the curse’.

No matter how you are doing going into February, it is our promise to you that you’ll leave this month kicking the fat loss curse to the curb – forever.

Everything we do this month is about giving you the tools, workouts, and nutrition tips to make everything EASIER.

Fat loss will come simpler and quicker if you can make it through the critical next 72 hours.

Stay strong until Monday. If you can do it, celebrating each small little victory along the way, you’ll be on the path to achieving your biggest goals in 2012. I promise you that.

It’s our mission to show you the way. To show you what Roman and I have been lucky enough to achieve.

Like you and I, Roman struggled too. Everyone struggles. But there’s a solution for all of us.

Stay strong – and give us a chance to show you the way to fat loss forever.

We’ll be working on a plan for you all weekend long. Stay tuned for your step-by-step solution next week.

NOTE: If you are rocking along and don’t need a good kickbutt mindset email, you can jump right over to this SuperBowl
Sunday workout QnA I’ve prepared for you with an awesome plan:   ttfatloss workouts-exposed

Either way, you are awesome.

More awesome than a cheat meal pizza on SuperBowl Sunday with your bestest friendz in the whole world.

I’m lucky enough to be kicking back with Lily Marionz, Roman, Kim Lyons, and a few other fitness folks this weekend to
watch the game. Oh yeah, and Joel will be here too.

Giving thanks, thinking up new workouts (my new “Turbulence Forever” comes out next week for you), and getting motivated
with the best fitness minds on the planet is my plan for Sunday.

I’ll be back next week with the exact plan to help you get through the “February Fat Loss Plateau Curse“.

Stay strong my friend,

Craig Ballantyne
Certified Turbulence Trainer

PS – “Don’t wait. The time will never be just right”. – Napoleon Hill

“It would be a stretch financially, but if you truly feel it’s the right thing to do, then I am on board with it.”

That is what my wife said after I told her that I felt a burning desire that I needed to be at the TT Summit in August of 2011.  I had just gotten certified a few months earlier through Turbulence Training, and that was when the momentum started – with just that one click.

It was that click that started the first step of the TT certification.  The success snowball started to roll as my articles got posted on the Turbulence Training blogs.  The next thing you know, I have a clickbank product online simply based on the feedback I got from the articles.  Two years prior to that, it was just an idea collecting dust.

When I first approached my wife about the Summit, she asked if I was sure this was something that I “needed” to go to and if we could afford it.  I told her I was willing to live off of protein powder (I get a discount at my gym) and can start one of the most intense intermittent fasting programs known to man.  I kept asking myself,

“What if This One Trip Changes Everything?”

I knew I had to be there, and I was going to find a way somehow.  Sure, it was a long trip from little Acworth, GA and I had an 8-month old at the time.  It was a sacrifice for both myself as well as my wife. Would it be worth it?  I had drained what I had left of my paypal account from recent bootcamps to find out.

First, I got to meet all the awesome people who make up the TT team.  After just spending a couple of days with them, I felt like I have known them for much longer.

I had some incredible moments at the Summit.  The boot camp sessions alone helped me with awesome ideas with my small group training and boot camps including some wacky, but very effective ways to use a towel for metabolic resistance training.  As Chris Lopez, CTT, schooled us on kettlebell exercises, I thought to myself two things:

“So that’s how you perform a Turkish Get-up”, and “That dude has 5 kids… good gosh …. (dramatic pause) … FIVE”.

By getting to know Chris and establishing a relationship with him at the Summit, he helped me with my Workout Finishers launch just a few weeks after that.

I not only met other great trainers, but I’ve established relationships with many of them as well.  I’ve been following Bedros Keuilian for a long time, and I was finally able to meet him.  As usual, he threw fitness marketing knowledge bombs and my notebook and pen absorbed them all.  Josh Carter taught everyone the art of facebook, and thanks to that, I’ve got a better connection and interaction with my facebook fans.

But the most important moment and biggest impact for me was when Craig taught us the importance of having a vision of where we want to be.  He laid out, step-by-step, of how to put one together for not only your fitness business, but for your ultimate lifestyle. This makes decisions so much easier.  It was my biggest “a-ha” moment.  As a matter of fact, I spent most of my plane ride home writing my vision on paper.

Before the Summit, I had not been on a plane in 8 years.  As a matter of fact, I had never been in a taxi in my life.  Shamefully, I’ve been known to get lost very easily, even in parking lots (yes, parking lots).  But sometimes, you just have to get out of your comfort zone and get out of your own way.

Since that life-changing event at the Summit, I’ve been a “little busy”…

• Launched my first Clickbank product less than 3 weeks after the Summit
• Launching my second Clickbank product in February
• Working to launch more products this year
• A joint venture is launching next week, while I am working on two other joint ventures
• Have been able to step away from my gym management job
• I have only attracted clients that are willing to put in the effort and consistency, which  has improved my offline business dramatically
• Have helped 5 clients either win or place in the Turbulence Training transformation contests, allowing them to win a combined $3,500.
• Online sales before the TT Summit  (since the TT Summit – almost 1,000).

All of the things above fit perfectly with my mission and vision, which was written on that plane ride home.  Every decision I have made since that weekend in San Diego has been influenced by those sheets of paper.  Without that “a-ha” moment, I wouldn’t have been able to accomplish what I have done.

“I don’t know what happened in San Diego, but you are a changed man… and I like it”.  That is what my wife said once I returned from San Diego.  I left for the Summit for some kind of answer, but I returned with something much, much more – a purpose and a vision.

Mike Whitfield
Certified Turbulence Trainer

Every year I make fitness predictions for the upcoming year. It truly is my favorite blog post of the year. And I thought it would be a great idea to give out Turbulence Training awards as well.

So welcome to the 1st ever edition of the TT’s. If you work hard, play by the rules, and add value to the world, you might end up winning a TT next year. Let’s start out with the client awards first, and then move into the trainer awards.

Client of the Year – Catherine Gordon

Catherine has been a long-time supportive reader and participant in the contests and forums over at www.TTMembers.com. This year I finally had a chance to meet her at the 1st ever TT Summit and we had a great time. She even joined us on stage and shared her success tips and personal transformation story. It was very inspiring to everyone in the TT world.

Here’s Catherine…. And James Cheyne…

Catherine Gordon

James Cheyne

Transformation of the Year – James Cheyne

Surprisingly, James didn’t win his category in the 12th TT Transformation Contest (coming in second by just 7 votes), but he did manage to lose over 45 pounds of fat in just 12 weeks (plus he finished 2nd in the 12 week contest and did in fact win the 6-week mini-contest). His results are incredible…dropping almost 4 pounds of fat per week and nearly achieving a full set of six-pack abs. Well done, James.

TT Trainer of the Year – Chris Lopez

Here’s to the longest serving TT Trainer (except for yours truly, of course). It was a big year for Chris Lopez, re-launching his www.KettlebellWorkouts.com product and having a record-breaking year with that website. He also schooled us with kettlebell exercise tips at the 1st ever TT Summit. Oh, and he has 5 kids. It’s always worth mentioning that, because most people think Chris is a kid himself. It goes without saying that 2012 is going to be an even bigger year for Chris Lopez, RKC, CTT.

Rookie TT Trainer of the Year – Mike Whitfield

Aw yeah, what an awesome and deserving winner. Mike Whitfield has been an extreme pleasure to work with as part of the TT Certification and as the author of one of the hottest new fitness programs, www.WorkoutFinishers.com. He’s also been a huge help for contributing dozens of articles to my blogs. Don’t miss his new products – such as his Abs Finishers program – coming out in 2012. It’s going to be a big year for Mikey W. All thanks to that fateful day when he threw his Playstation controller on the ground and was shocked to realize he needed to transform his body…interesting how things turn out. Congrats Mike.

Workout of the Year – 24-7 Fat Loss, Advanced Phase 1, Workout C

The one with 20-10 bodyweight squats – and that’s on video here for you to enjoy my suffering. This workout also features some beach-body arms for good measure. Truly a classic. If you disagree, please email Lesa and let her know what you thought was the ‘workout of the year’ in the TT family. Drop us a line at: TurbulenceTrainingHelp@gmail.com

Bodyweight Exercise of the Year – Total Body Extensions

The fake squat, as I like to call it, played a huge role in the 24-7 Workouts, as well as my TT Metabolic Finishers program. It also showed up and made a lot of friends at the 1st ever TT Summit. This exercise is a fantastic, low-impact way to provide an MRT or finisher stimulus for clients of all fitness levels. It’s like a jump, but without the jump, and I promise you that if you do 20 reps – or better, 40 seconds – of this exercise, your heart rate will be waaaaay up and your quads will be burning. If you aren’t using this in your programs, check out my video demonstrations to find out how to use it ASAP.

Exercise of the Year – Narrow-Stance Barbell Squat

You probably thought I was going to give this award to the deadlift, after all, that’s my favorite exercise. But with the popularity of MRT, and more recently, M-MRT, this exercise has become a staple in my advanced programming. Here’s why…the set-up of this squat variation allows you to exhaust your quadriceps better than any other two-leg squat movement. Try doing 4 sets of 10-15 reps at a 2-0-1 tempo and your quads will feel pumped up like never before. C’mon, tell me the last time you had a “quad pump”. Probably not too recently, unless you do leg extensions. Enjoy this exercise and let me know on the TT FB page here – www.TurbulenceTrainingFanpage.com – how you are using this movement.

I hope you have enjoyed the 2012 TT’s awards. Keep working hard, doing the right thing, and never, ever giving up on your dreams and lifestyle design. By committing to the TT lifestyle, you could be one of our winners in next year’s TT awards. Stay strong.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Active people know that when their knees start to suffer, so do their workouts. Sore knees can become more than a minor inconvenience and if you were on the fast track to losing weight through exercise, this can be a major setback. The reasons for sore knees can be anything from overuse to an actual injury.

Before you decide to continue your regular workout regimen, it is always wise to consult a doctor to make sure you will not be making things worse.

What Causes Sore Knees?

There are many reasons that you may be suffering from sore knees. One of the first places to check is your shoes. There is a reason why shoe makers design shoes specific to an activity. So if you are using tennis shoes to run, for example, your body is not getting the proper support and your knees are working overtime to compensate. You also want to make sure that your shoes are not worn out which can also have a negative effect.

Perhaps you are not getting the proper nutrition. Low levels of vitamin D can lead to weakness in your lower legs. Make sure you are getting the proper amount of calcium each day to keep your bones healthy and strong.

Physical activity is one of the biggest causes of sore knees and not just for beginners. Excessive exercisers often experience knee soreness from the constant jumping and high impact activities that are part of their workouts. Uphill hiking, downhill skiing, running and tennis are just some of the many activities that put a constant burden on the knees.

If you have a chronic condition like arthritis, fibromyalgia or lupus, sore knees are going to be a persistent problem. It is a symptom of the condition that can be managed, but will always be a source of knee problems.

Finally, if you are overweight, you can expect sore knees from all the pressure the added weight causes. Even simple things like walking will be difficult on knees if weight is an issue.

Can You Exercise with Sore Knees?

Yes, but depending on the reasons why your knees are sore will determine whether or not an exercise regimen should begin or continue. If your shoes or improper nutrition are the culprits, those are easy fixes and exercise can most certainly be a part of your life. However, for those with chronic conditions or injuries, be sure to check with your doctor to make sure you will not incur any more damage by exercising.

For those who are overweight, the situation is a bit trickier since the only way to get rid of the excess weight is through exercise. This is sort of a catch twenty-two. But the bottom line is that the only way to alleviate the problem is to get rid of the fat.

What Exercises Can You Do With Sore Knees?

The first thing you need to realize is that your knees are surrounded by a variety of muscles including your quadriceps and hamstrings. By strengthening these muscles, you will give better support to your knees as well as making them healthier and stronger.

Quadriceps: One of the best exercises for sore knees is a squat as it mimics an everyday movement (bending down) and it works all of those knee-supporting muscles. Start out using only your bodyweight and slowly lower your body so your thighs are parallel to the floor, hips square and knees are not going passed your toes. Squeeze your glute and hamstring muscles when you return to a standing position.

Prisoner squats are another effective squatting exercise. Similar to a regular squat, but with a bit more of a challenge as you place your hands behind your head. For an even greater challenge, try a Y-squat with your arms extended straight out on an angle like the letter Y. Remember to focus on keeping your back straight—not rounded. If you want a little less stress on your back, try doing squats against a wall either with or without a stability ball. Place your back against a wall and lower down into a squat and hold it for a set period of time and then slowly come up. The same thing can be done using a stability ball behind you (and makes lowering a little easier).

Hamstrings: To build up the hamstrings, deadlifts, hip extensions and roll-ins are all great exercises. Try a one-legged rear deadlift by standing on one leg and lifting the other off the floor. Slowly bend forward with your one leg slightly bent while extending the other leg as you lean over. Keep your back neutral. Be sure to squeeze your hamstring muscles through both the concentric and eccentric part of the movement. Roll-ins with a stability ball are also effective. Lie down and place your heels on top of a stability ball, elevate your hips and then bring your knees into your chest as the ball rolls towards you and then push it back out. If you prefer to not use the ball, you can simply lie flat on the floor, squeeze your glutes and raise your hips off the floor. To make it more challenging for the hamstrings, raise one leg when you lift your hips up and continue with this alternating legs.

A proper warm-up with some stretching is recommended to loosen up the muscles and get them ready to work. A good stretch for the hamstrings is the inchworm. Stand up and then slowly lower your hands to the floor and then walk them out into a modified push-up position. Slowly walk your feet towards your hands without rounding your back. Once you feel the stretch, walk your hands back out again.

You do not have to let knee soreness derail your active lifestyle. By incorporating exercises to improve lower body strength—specifically the muscles that support your knees—and getting the proper nutrition, you can still reap the benefits of exercise. Most knee pain does manage to work itself out with a little patience and some hard work. The key is to modify your workouts depending on how you are feeling that day which goes for any part of your body that might be experiencing pain.

Just be sure to check with your doctor first to rule out anything that might be serious or that exercise cannot help. Once you have the green light, however, take advantage of the many workouts designed to help you lose fat without stressing your knees—or yourself.

To your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

The tough mudder is a brutal, extreme sport challenge that will test both physical and mental limitations and push you past what you ever imagined you could possibly accomplish. This hardcore challenge was designed by the British Special Forces with the purpose of testing a persons mental and physical abilities, strength, stamina, fellowship and morale.

The tough mudder is an obstacle course comprised of 10 to 12 miles of running, climbing, pulling and pushing through mud, ice, fire and electric volts. It is not for the faint of heart and is a true test of what a human being is really capable of.

As you can imagine, the training required of any competitor that hopes to survive through the bitter end, needs to be extensive and thorough. In addition to ensuring your own behind crosses the finish line, this challenge expects you to help your fellow man or woman cross as well, putting your character to the test as much as your endurance.

You’ll need a true, full body workout program that is well put together and thought out in order to do your best at this challenge. Training for strength and endurance through all kinds of elements and conditions should all be priority one factors in your program.

When to Start Your Tough Mudder Training

The amount of time you’ll need to give yourself to train for an event like this really depends on your starting point. If you’re currently a couch potato, you’ll need a lot more time than someone that’s already putting in the work at the gym everyday.

Typically if you’re a fitness enthusiast, working out at least three to four times a week with an honest effort, you’ll likely want to schedule about 10 weeks to get ready for this challenge. If you’re brand new to fitness you may want to double that. Whatever your current level of fitness may be, the more time you have to prepare, the better off you’ll be, but six to ten weeks is the minimum recommended even for those true fitness buffs.

All-Terrain Running is Key

The tough mudder races normally include as many hills as possible and the steeper the better so you will need to spend a lot of time running hill repeats. Each event is somewhat different in terms of terrain so you will need to check out the particular race you are interested in to really appreciate how many hills are involved and just how steep they are.

It is recommended that before entering the competition, you are already running at least a couple times a week for a distance of 5 miles. You certainly don’t need to be a seasoned marathoner, but a good solid base will provide the starting point that will be required to train for the additional mileage.

It should be noted that the terrain you’ll be running on during the event will be nothing like the smooth pavement rolling through your subdivision. During the race you will be subject to steep hills, over long distances of mud and sludge. If you have a steep, muddy trail nearby, that will be your new gym for the meat of your training. Training on the treadmill, track or asphalt just isn’t going to cut it.

Uphill running demands a huge effort from the hamstrings and calves and nothing will train those muscles more sport specifically than uphill running itself. Leave the calf raises for the bodybuilders.

Since the running within the competition is broken up with intermittent physical and mental strength challenges it’s best to break up your training runs in a similar fashion. Try using interval or fartlek training on your runs. Sprint for a pre determined amount of time or landmark distance and then ease off again, repeating the process over and over.

Full Body Strength Training

Swinging from bars, climbing ropes, pulling other humans up over obstacles, crawling through the mud, running through tires and carrying logs or other heavy objects over long distances are all obstacles you will face that will require a great deal of physical strength. Keep in mind that once again, you are not doing these things in the cozy comfort of your gym, you are faced with elements that may be uncomfortable and unpredictable.

Every muscle is involved in the obstacles you will be subject to during a Tough Mudder. It is imperative that you train each muscle in a variety of ways, in all types of motions to really be prepared for the types of challenges that will be asked of you.

Since the obstacles are placed sporadically throughout the event, it makes sense to train with numerous exercises set up in a circuit format. This will keep the heart rate up, the muscles moving and guessing and will mimic the course as closely as possible.

Full body exercises are the key to your success. You will not be prepared to complete this event by doing barbell curls or crunches. You need exercises that mimic real life and real movements, involving as many muscle groups and body parts as possible. Power, explosiveness, strength and endurance will all be required of your body.

Exercises like squats, push presses, kettlebell swings, windmills, rows, pull ups, push ups, snatches and lateral lunges are all high energy, demanding movements that will create the effect on the muscular and endurance systems that you will so desperately need.

Be creative when setting up your circuits, involving as many planes of motion as possible. Try a circuit of one arm kettlebell snatches, pull ups, lateral lunge jumps, explosive push ups and dips or superset certain exercises like deadlifts and pull ups or kettlebell swings with weighted dips. These are the types of compound, dynamic moves that will prepare you for what’s to come.

Pay close attention to form and range of motion during your workouts. Poor form will only lead to injury and the failure to progress while a lack of range of motion will simply deny the full potential of a great workout. Alternate your running days with your strength training days and make sure to take at least one rest day to recover, This system will get you over the finish line and have you looking like a million bucks at the same time.

The Mental Component of Tough Mudder Training

While the physical requirements of a Tough Mudder are certainly challenging, the mental requirements may be even more so.

Completing any physical competition requires a mind over matter type of attitude but when you add in mud, fire, ice water, cold and/or hot humid temperatures, mud, rain, smoke and then electric shocks, you’ll need much more focus than simply an “I think I can” attitude. The Tough Mudder is a true test of human will and perseverance.

Even though you may enter a Tough Mudder challenge as an individual, it is somewhat a team sport as well. The event is designed with the purpose of proving your skills for camaraderie as much as your strength and stamina capabilities.

During the event you may be asked numerous times to help your fellow competitor over a climbing wall, under the mesh or through the water. You may have to carry an injured participant or help a panicked participant through the swim or the electric shock component.

While there may not be a specific training program for this particular element, keep it in mind during your training. If you’re training with a partner, take turns being the hero as part of your preparation. It’s not just a fun, tough physical challenge; it’s also a test of the human spirit.

Try to mimic the elements you will encounter as much as possible in your training. Run in the pouring rain, the mud, the muck, cold or hot weather, depending on the time of year you’ll be competing and expect to be bumped, bruised and scraped.

Eating for Fuel

Don’t underestimate the importance of a well fed body. Nutrition is one of the most important things when it comes to all aspects of living well and is even more crucial when you’re beating up your body with consistent, hardcore training.

You will need lots of fresh fruit and vegetables to provide your system with the proper vitamins, minerals and antioxidants. Lean sources of protein will be necessary in order to replenish and repair beaten down muscle tissue. Carbohydrates in the form of whole grains, beans and vegetables will offer the energy you need to conquer the 10 to 12 miles that you’re faced with.

Make sure your diet is rich in whole, real foods and void of processed, sugary snacks and treats during your training for optimum performance.

Enjoying the Fruits of your Labour

If you train for a tough mudder properly, with the physical and mental determination that will be required from you during competition time, you’ll have no problem crossing the finish line.  Your hard work will pay off and you will enjoy the pride and satisfaction that comes with achieving what may seem an insurmountable goal.