86Thousand400: 74Core Training Systems

#time #intensity #74core

Every 4 - 6 weeks the body needs change (FITT Principle) - Avoid plateau

Reps + Sets + Rest = Time per exercise

1 rep = 4 secs

4x15 = 60 secs (1 min)

2 sets = 2 mins

Rest = 1 min

Total execise = 4 min (Rest either side). Therefore 10 exercises = 40mins (2400 seconds) - 86Thousand400 - Utilise the time

Strength

Body Part - "Compound lifts" Free weight, Kettlebell, Barbell - Bench/Squat/Deadlift - Chest, Back, Legs

1-5 Reps, 2-6 Sets, 3-5 Min Rest

Hypertrophy

Upper body Lower body (Separate) Free weight, Machine, Kettlebell

Split training eg Chest & Tri/Back & Bi/Legs & Shoulders

6-12 Reps, 3-6 Sets, 1-2 Min Rest

Endurance

Whole Body

Mass Population – Foundation – Most people need to begin in endurance phase

Free weights, Machine, Kettlebell, TRX, Med ball, Swiss Ball, Bosu ball

Train whole body for endurance – Mix it up and make it Fun (or as fun as possible)!

74Core Fitness in the early stages is a combination of Hypertrophy and Endurance training

Combine in order to build strength/burn carbs. Get to a state of autography/ketosis – start to see results quicker – this requires consistency and discipline!

Training Systems used in 74core Fitness:

Focus on #form & #addvalue

Supersets: Two exercises, back to back with little or no rest in between

Agonist: Same muscle group eg 12 squats/12 lunges

Antagonist: eg Biceps/Triceps or Quads/Hamstrings. Antagonist is recovering while agonist is working and vice versa. Allows more #intensity

Pre Exhaust & Post Exhaust: Two exercises in sequence for same muscle or muscle groups with no rest period

Pre Exhaust: Isolation exercise before compound exercise eg Cable cross overs before bench press #combos #time #intensity

Post Exhaust: Compound exercise before isolation exercise eg Bench Press before cable cross overs (Safer)

Giant Set: Four exercises that stimulate same muscle group in slightly different ways

Peripheral Heart Action (PHA): Great for short period of #time. No rest eg Mountain Climbers x50, Burpees x20, Split Squats x20, Frog jump Squats x20. As Many Rounds As You Can in 7 minutes

Fitness Tests

Static: Blood Pressure, BMI, Heart Rate, Posture (Whilst doing overhead squat)

Dynamic: Battery Test: Men and Women 50% body Weight *Aiming for 15 reps of each: Bench Press, Lat Pull Down, Leg Extension, Leg Curl, Bicep Curl, Tricep Ext #worktowardsyourweaknesses

74Core Fitness again aimed at working on areas of weaknesses (always involving the core) and making each area a strength

Different Ways to Access 74Core Fitness:

• One to one Personal Training

• Circuit Brunches (With work offices)

• Weekend UK Health Retreats

• Week long Adriatic Retreats

• Online Programmes which inc 74Core Videos + Nutrition & Mindset advice