E-WOD Issue #22

Issue 22

 

Burning Fat and Building Muscle, Secret Methods, Live Programming Practical, & All Or Nothing

 

Welcome to this week’s E-WOD, fam! Today we’re covering:

 

• The best way to burn fat and build muscle? 💪

• My best kept Conjugate Secrets ⛓️

• Live programming practical 👨🏻‍🏫

• All or nothing is out, this is in 📈

• Download your programs! 💻

 

You know when all three of your kids start sports at the same time and you go from a fun carefree summer to just camping out at the playing field?

 

Us too.

 

Our son started flag football this week (first time player) and the org had sent out a plea asking if anyone would be willing to hop in as an assistant coach so I told JB about it.

 

He was an immediate NO citing “too much going on” as to why.

 

No lie, at approximately 11 minutes into the first practice, I hear “HIGH KNEES!” in a very familiar voice as I’m filling out some paperwork.

 

I turn around to see my husband DEFINITELY coaching 😆

 

During the next water break I was informed he was the newest assistant coach on our little guy’s team.

 

Dads are the best.

Now, let’s dive in to this week’s EWOD!

x x x

 

 

 

THE WARM UP | SHOCK METHOD

By Jason Brown

    

Want to burn fat while building muscle? Enter the 6-12-25 Shock Method. Here's how.

 

It may just be the fastest way to get ripped without getting skinny. The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating GH production.

 

That means fat loss while sparing muscle mass.

 

The 6-12-25 method is where you do three exercises in a row for the same muscle group using minimal rest between those exercises.

 

It looks like this:

 

1st Exercise: Use a heavier weight for 6 reps. Rest 10 seconds, then do the second exercise.
2nd Exercise: Use a moderate weight for 12 reps. Rest 10 seconds, then do the third exercise.
3rd Exercise: Use a lighter weight for 25 reps. Rest a few minutes and repeat.

 

Easy enough.

 

But where most people get tripped up with 6-12-25 is exercise selection. Even the most seasoned coaches often miss the mark there.

 

And choosing improper exercises with 6-12-25 is a complete and utter waste of time.

 

Don’t make that mistake.

 

Do it right with the most comprehensive 6-12-25 Training Program here.

 

 

 

THE MAIN LIFT | CONJUGATE TRAINING SECRETS

 By Jason Brown

 

The word Conjugate simply means “joined together.”

 

And when we’re talking about The Conjugate Method, it too can be explained simply: it’s training all qualities of fitness simultaneously.

 

Funny enough if you were to walk into Anygym USA right now and watch how people train, most people are doing Conjugate in some sense, meaning they are usually doing some combo of cardio, strength training and hypertrophy.

 

It’s just not being done optimally.

 

But when most people think about the Conjugate Method and what it means, it tends to conjure up mental images of huge fat guys in lifting suits with massive barbells on their backs.

 

And that’s certainly one aspect.

 

But when I owned a CrossFit gym back in the day, we had complete beginners using this method and the results were incredible.

 

That’s when I realized how powerful, versatile and successful this style of training was.

 

In this week’s video, I break down the Conjugate Method in its entirety and show why every one of my programs is rooted in its methodology.

 

 

 

 

THE PUMP | VIGOR GROUND

By Jason Brown

 

In two months I’ll be in Renton WA giving a 3 hour programming lecture to some of the biggest brains in the fitness industry, and I want to see you there!

 

Luka Hocevar and myself are joining forces to bring the most comprehensive, never-before-seen LIVE programming practical where we will be teaching you how to write a program from start to finish for any type of client.

 

For me, this type of presentation is what I love.

 

Rolling up my sleeves and actually walking coaches who care as much as I do through elite program design. Sign me up!

 

If there’s two events I’d recommend out of the several dozens I’ve been to over the years, this and Real Coaches Summit are the ones.

 

Luka’s massive network and influence certainly play a part in his speaker lineup. Who will be on stage this year?

 

Joe DeFranco
Dr. Andy Galpin
Sohee Carpenter
Martin Rooney
Jordan Syatt
Mike Robertson
Andrew Coates
& Joel Jamieson
…just to name a few.

 

Get better at your craft and grow your business in one single event.

 

Vigor Fitness and Business Summit 2024

  

  

 

COOL DOWN | MINDESET

 By Dani Brown

 

“All or something is much greater than all or nothing.”

 

We can’t always do it all, but we can always do something.

 

Having an all or nothing attitude can seem like the right thing to propel you to your goals and beyond, but life seldom allows for 100%, all the time.

 

A better motto is something that factors in some grace.

 

For life.

 

Because life is always life-ing.

 

Don’t have your normal prepped meals? Grab some beef jerky, yogurt and a banana from the gas station store.

 

Only have 20 minutes to train? Cut your sets down from 4 to 2, and simply give each rep your full intention.

 

Didn’t have time to eat or train today? Plan tomorrow before you get into bed, get a great night sleep and move on.

 

You got this.

 

 

 

COACHES NOTES

 

🚨PLEASE download your training programs from our website ASAP.

 

We have begun the final stages in the process of migrating our site. Once the migration is complete, any training programs you have purchased will NOT be visible in your account, and furthermore, we will not have a way to re-issue these programs to you!

 

Thank you 🙏

  

 

As always, thank you for reading this week’s issue of E-WOD!

See you next week and remember, results are king! 

JB + DB 

 

PS - have you found value in E-WOD? Let us know! There may be a gift involved 😌⇩