Focus on high-rep Strength Endurance (SE) circuits (e.g., 3x20–50 reps of squats, push-ups, rows) and long Endurance (E) sessions like steady-state jogging or swimming.
Optimized for those prioritizing strength and explosive power (e.g., SWAT, MMA). It typically features 2–3 HIC sessions and 1 E session per week.
A mix of steady-state cardio (like a treadmill or rower) interrupted every 2–5 minutes by a strength movement.
A brutal session of hill sprints immediately followed by kettlebell swings at the top.
This mandatory 8-week block hardens the body and mind for more intense work.
The book includes over 50 specific drills and sessions, such as:
