[david-broomfield]

Sometimes i will do the interval portion of the program later in the day outside. I go to a field and do sprints. I would love to do something with tires or sleds but i dont have access to anything like that. Taking the tire off my Honda and pushing it around doesnt work very well. So i do sprints. If i do intervals in the gym i use one treadmill and a bike or two treadmills. I crank one treadmill up to 15 degrees and sprint at 9mph for the 30 sec,i think its in mph,then i slow it down and leave it running then hop off and do the slow part on the other treadmill or bike. If the gyms too busy i do skipping rope intervals in the empty room they use for classes. Skip hard then jog around the room for the slow part. Do you think hitting the heavy bag as fast as you can would be a decent interval? Just trying to mix it up.

[Bang Fitness]

Originally Posted by david-broomfield

Hello everybody, i am new to the PN and have to say it is great so far. Everybody seems really nice which is very cool. This is my first post. A friend gave me a copy of the summer prep program which i finished and then he gave me a copy of Geoffs program. I love both programs. I am almost done phase 2 and have to say they are badass workouts. Interesting, fun and i am drenched in sweat at the end of every workout. I feel great and am so happy with the results in every aspect. Thanks Geoff if thats how you spell your name. Maybe its a typo. JK.

Welcome, David! I'm glad to hear things are going well.

P.S. Typo or not, that's what's on my birth certificate, so I'm sticking with it.

[newbay]

My gym has no medicine balls or boxes. I assume I can use a bench in place of a box for steps up, etc. I am looking for a substitute for the medicine ball for the slams, though. I saw at Walmart they have a small 5 pound plastic ball fileld with air for $10 and an 8 pound plastic ball filled with sand for $15. Would one of these be a good substitute, or should I go with something lighter, with a bigger circumference like a basketball?

[Bang Fitness]

Originally Posted by newbay

My gym has no medicine balls or boxes. I assume I can use a bench in place of a box for steps up, etc. I am looking for a substitute for the medicine ball for the slams, though. I saw at Walmart they have a small 5 pound plastic ball fileld with air for $10 and an 8 pound plastic ball filled with sand for $15. Would one of these be a good substitute, or should I go with something lighter, with a bigger circumference like a basketball?

Don't worry about the weight of the ball -- the goal is to slam it fast and hard. A lighter ball that doesn't bounce will work well. For example, a basketball half-inflated with sand or air.

[ripock]

a word to the wise, from the unwise. Be careful if you go with lighter balls. Sometimes you can get so focused on just slamming the ball that you disregard your body position, and let that ball come right back up and smack you between the eyes.

[shawnita]

This program looks like a good challenge and a lot of fun. I'm starting today!

Once I select some exercises and plug them into the template, am I supposed to stick with the same exercises throughout the phase or mix it up? For example, if I choose single leg dead lifts for the hip dominant (1) exercise in Phase 1, am I doing the same exercise on Days 2 and 3 or do I choose a different unilateral hip dominant exercise?

What should I be doing the other three days of the week? I'm thinking one day of Active Recovery, one day off, and then what? I have following the LE model of 3 days weights, 2 days intervals, 1 day AR, and 1 day off.

Thanks in advance for any suggestions.

[Andreamo]

Hi,
I just started this program. I love the versatility of it! I'm wondering about the "row with foot on step". My guess is the back foot is on the step - rear elevated position and not foot on front step. I tried it both ways and it was definitely more challenging in the rear elevated position. Any videos or pictures for this one? Thank you!

[Bang Fitness]

Originally Posted by Andreamo

Hi,
I just started this program. I love the versatility of it! I'm wondering about the "row with foot on step". My guess is the back foot is on the step - rear elevated position and not foot on front step. I tried it both ways and it was definitely more challenging in the rear elevated position. Any videos or pictures for this one? Thank you!

As in many things in life, the harder way is the correct one. Elevate that rear foot.

[Andreamo]

I have read through a lot of the posts here and they have been very helpful. I do have a couple more questions and forgive me if they have already been addressed.

I do weight training typically 3x/week. How would I modify this program to fit that schedule or should I just treat each session as is, meaning: Day1/Monday; Day2 /Wednesday; Day3/Friday and Day 4/Monday again? I usually do intervals on the off days and rest or active recovery one or two days.

Also, I saw some posts that a new template was going to be posted correcting typos. Just wondering if that has been done. I can figure out most of it and what I've done so far, I really love.

Thank you!!

[Bang Fitness]

In this case, I would recommend a three-day program. However, if you want to stick with this, the next-best choice would be to follow the order, as you've described.

Sadly, future updates to this will continue to cool their heels. However, there's plenty of good information and clarification in this thread.