A fitness coach announces his new book, Fanny Abs: how to Cure the Time of Male Underachievement through Extreme Body Composition Transformation, and walks through a training session with weighted jumps, snatches, and cluster squats. He's building tissue tolerance for a 100 km run and a 100 kg snatch using the Transform 7 protocol.
Jump day, Weightlifting day. Celebrating the release of my new book, Fanny Abs how to Cure the Time of Male Underachievement through Extreme Body Composition Transformation. Rapidly released the book today. Before this, I did soccer. Played soccer for 10, 15 minutes. And then on the weightlifting, we did 40 kilos for five minutes. Cluster so rep every 15 seconds. One rep every 15 seconds with 40 kilos and then three minutes with 50 kilos and then one minute with 60 kilos. Been back into doing some snatches, but I haven't been back doing cleans. So it's been nice getting that going again. We did the Transform 7 protocol last week. Biggest weight loss in the week was 5.8 kilos, but it wasn't that overweight. It's going to be people losing 7 kilos 7 days while feeling more energetic and becoming healthier. That's the plan. That's what the protocol does. We didn't push it too hard. We really push. The training was a very easy, gentle road in for the first round. Now I'm going to do weighted jumping. So weighted jumping, 10 kilo jumps. If I can be jumping with 60 kilos, then I can also be jumping with 10 kilos. I've really been enjoying getting back into some jumping. The heel elevation is a bit of extra protection if you've got any issues with the calf or Achilles. I've been doing it both barefoot and with shoes. I already have the shoes on, so I'm going to leave the shoes on. We're going to work up in height with some jumps. It's a good way to get into weightlifting. The clusters just really lightweight. Getting a lot of reps, getting a lot of practice. Think of it as skill development until you're ready for it to be something more. So I thought I couldn't do this. You might have thought you couldn't do it. Hope you see reducing it to ridiculous. Everyone could start this. If it's like this for you, that's fine. If it's like this, that's fine. If it's with little weights doing that, it's fine. Trick is to find your entry point. Be patient, don't worry about what the ego says. And if you do do a little bit more than you should, it's okay too. It's okay. Body has built in mechanisms to warn. You. Get warnings quite a bit before you get really significant structural damage. Often you can settle things down quite fast if you do happen to do a bit too much. Jumping up, jumping down onto a little bit of knee bend, jumping up from full knee bend, jumping down into full knee bend, rebounding. All the little variations are fun. They're all useful. Jumping from very little knee bend jumping to a little very knee bend. If you're an elite sprinter or you want to push the performance side of things, it's all about really short ground contact times. But if you don't, then it's not. If you just want to be able to do the thing you're easing into. Doesn't all have to be 1000% explosive. Lift the arms up on that one. What you do with the hand is going to make a difference as well. So you can either go up in height or up in weight. What are you gonna do? How about we do both? See how we travel. We just got some new gym equipment today. A bunch of new stuff. Show it in another clip. We had Liam come in. Bulletproof baller. From Tesco to online training Titan in 12 months. Timmy might be coming back here too. So we go from full squat. Landing to the full squat. The less knee bend we have at the top, that means the higher we jumped. Meaning if I jump like this, I didn't actually jump. I just pull my legs up really fast. Yeah. If I land this kind of knee bend then it means I jumped most of the box height. Take the 10 kilos off for a second. Feels about the same. Jumping, jumping. You enjoying or you done? Seven and a half. That's. It. Took on the big one. Easy. Pull with the arms, get the triceps on. Took the landing as well. Another rebound it. Single leg left foot landings. Keeping the heel from smashing down. Alright. Anyhow on the right it. Triceps on. It. Could have grabbed the tens. How long has that been? It's 11 minutes. I'll show you cleans first. So it's around 10 minutes. Bit less weighted jumps. It's fun. Decent bit of conditioning. Preparing for the 100 kilometer run. If I can handle peak tissue tension in these movements then probably going to handle volume of tissue tolerance. Tissue tension on the 100 kilometer run and also for the 100 kilo snatch. It's all about peak tension. Being able to keep the body moving. Easing back into this kind of work. Nothing crazy, more of an endurance focus. Some people will tell you don't, don't focus on endurance in this stuff. It's going to make you slower, not jump as high. But what we need at the moment is tissue tolerance. Just need to be able to get from workout to workout. Everything feeling good build the ability to be able to handle the hard high impact work. Boom. What else do you want to do Pancake? This is one of the new ones we just got. It's not gonna play well for rotation. Stuff it. 20 kilos, 30 seconds on, 30 seconds off. Is a good way to do stamina. We also did squats. Actually forgot we did cluster squats. 6 reps every 15 seconds on the slant board. 5 minutes. Good pump in the quads. Decent little session. Really nice to feel the Clayton jerks again. Great pump in the quads on the clusters. Body weight. Re acclimatizing the legs to volume Jumps. Beautiful. Soccer ball. Beautiful. Total time somewhere around an hour. Pancake open 90. ABS coming in. Keep it going. Let's keep it going.
