Mastering the Basics of Program Design

by Craig Ballantyne |  Date Released : 16 Jun 2006

  • Introduction
  • Getting back to the basics
  • Bodyweight training
  • Professional assessments – letting the professionals do their work
  • Working with the very beginner
  • Progressing from the floor up
  • Working with bodyweight and different planes of movement
  • Training the back of the body
  • Squats with hands above the head
  • Lunge dangers
  • Squat -> split squat -> lunge progression
  • Going backwards – reverse lunge first before forward lunge
  • Conservative rotation with beginners
  • No rotation without reason
  • Every exercise is an abdominal exercise
  • Conscious and unconscious cuing and bracing
  • Training the back of the body -> posterior chain
  • Pulling vs. pushing the body in step ups
  • Average program – front body dominant
  • Train back of body to activate metabolism for fat loss
  • Interval training – better use of time, increase aerobic and anaerobic fitness
  • Subjective fat loss intervals – 20-60 second intervals at 9/10 intensity, plus recovery
  • 3-8 (beg.-advanced) intervals per session – after resistance training
  • Lifting – keep it simple. Lower rep with moderate/heavy weight
  • Women – 2 x 8 reps with higher intensity burns more calories than 2 x 12 moderate weight with women
  • Super-setting for efficiency
  • Finding non-competing exercises
  • Watch grip strength conflicts
  • Putting the body in metabolic turbulence
  • Higher intensity, safe time, increase results

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Craig Ballantyne

About the author: Craig Ballantyne

Craig Ballantyne is the creator of Turbulence Training and the Turbulence Training Fat Loss Certification for trainers. He’s also a regular contributor to Men’s Health magazine and on the Fitness Advisory Board for Oxygen magazine. Craig’s Turbulence Training program is one of the world’s most popular at-home three-day per week programs, however he is constantly adapting the workouts for clients who want to train 4, 5, and even 6 days per week.

You can learn more about Turbulence Training and the three yearly TT Transformation Contests at and his 1 Million Transformation Mission at

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