How do you do Turbulence Training?
So many people want to know that I've put together this article containing all the details about a typical Turbulence Training workout.
My Turbulence Training system can be adapted for any goal and any experience level.
We use a bodyweight circuit to warm-up, rather than a slow, boring 5- minute walk on the treadmill. The bodyweight circuit prepares the entire body for exercise, whereas the treadmill walk obviously neglects the upper body.
In the bodyweight warm-up, we always trying to incorporate as much of the body as possible into each exercise. So for example, we would do a circuit of bodyweight prisoner squats (to include the upper back muscles), some type of pushing movement (pushups - modified to the trainee's level of difficulty), and some type of pulling movement (focusing on shoulder blade retraction).
The ultimate warm-up I use with clients is:
Inverted Bodyweight Row
8-12 reps of each, 2 times through the circuit. And away we go...
Next, it is onto the strength training, using the Turbulence Training principle of picking the most efficient and effective exercises.
These exercises are paired in non-competing supersets. A superset is two exercises done back to back without rest. A "NON-competing" superset uses two exercises that don't work the same muscle groups.
So in traditional bodybuilding supersets, you might do two chest exercises. However, in the Turbulence Training supersets we would use a pushing exercise (such as pushups or dumbbell chest presses) and a pulling exercise (such as bodyweight rows or dumbbell rows).
By using non-competing supersets, we allow one muscle group to work and one muscle group to recover. This increases the total amount of work done in the workout - also known as increasing exercise "density". Experts believe increasing exercise density helps burn more calories and helps you lose fat faster.
I prefer to stick with a lower repetition range than that normally found in traditional bodybuilding programs. Therefore, I find it very easy to make a client stronger. All you need to do is stick to the basics. Metabolic conditioning and/or fat loss intervals will follow the strength training.
I take a big picture approach to training. Pick exercises and techniques that are efficient and effective. That way, people will get in and out of the gym in as little time as possible. Therefore, they can spend more time training their sport skill or more time enjoying their life. You don't have to live in the gym to get great results. You just need a great program.
For all exercises in the entire workout, we are training the abs - so every exercise is a "core exercise" - since we brace the abs and activate all of the core muscles while doing all exercises in the entire workout. When I say "brace the abs", I mean tighten them up as if you were preparing to get punched in the stomach.
Here's a sample Turbulence Training set-up:
Strength Training Superset #1
1A) Lower body, such as dumbbell split squats
1B) Upper body pushing exercise, such as dumbbell chest presses
Do 8 repetitions per set. Do not rest between 1A and 1B. Rest 1 minute after 1B before repeating the superset two more times for a total of 3 supersets.
(I hope that clears up all questions on supersets!)
Strength Training Superset #2
2A) Lower body, such as Stability Ball Hamstring Curls
2B) Upper body pulling exercise, such as dumbbell rows or pullups
Do 12 repetitions per set. Do not rest between 2A and 2B. Rest 1 minute after 2B before repeating the superset two more times for a total of 3 supersets.
Finish with 20 minutes of interval training for a complete fat burning workout in less than 45 minutes. We will complete the session with stretching for the tight muscles only.
Get more workouts
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Get results fast! Change your body is less than 3 weeks...
"After 3wks of that program, I could already see results and I liked how the workouts were fun, intense, and efficient. At 34, I'm leaner and stronger than I've ever been. Thanks Craig!"
Christine Johnston, Little Rock, AK
Get your very own copy of Turbulence Training & the Nutrition Guide here:
"I love the training program, I have been going to the gym for over a year with zero results. Your program gives direction and a place to start. A couple of weeks into the program and I am already getting great results, I can tell the program is working and is going to work. Thanks for your program I am very happy."
"Turbulence Training program is bestest program which work wonders..I have actually lost 12 pounds after using Craig’s TT PROGRAM....I must say if this training program is followed religiously then you could expect solid fat loss results IN NO-TIME...I would recommend this program to those people who are struggling hard to shed those extra pounds...Thank you Craig for being a great help!"