Metabolic Training - TFW Hurricane Training

Today I'm going to share a form of metabolic training used in the Training for Warriors System developed by Martin Rooney [legend] called Hurricane Training. I've been using it for about 2 years now and I can safely say that it's not called a Hurricane for nothing. This will knock your socks off and leave you wondering how your shoes managed to stay on in the process.

Here's an example of a Category 1:
       Treadmill at 9-10mph at 10% incline for 8 sets of 15 seconds.
       After each set allow your heart rate to get back down to around 120-130 bpm

Here's a Category 2:

• Treadmill at 10 mph and 10% incline for 3 sets of 20 seconds. After each set do the exercises below with little or no rest [5 seconds]:
• Mountain Climbers - 20 reps
• Pushups - 15

Rest for 1 minute

• Treadmill at 11 mph and 10% incline for 3 sets of 20 seconds
• Wide mountain climbers [w/ hands on medicine ball] - 20 reps
• Pushups - Knee to elbow - 10 reps

 Rest for 1 minute

• Treadmill at 11.5 mph and 10% incline for 3 sets of 20 seconds
• Burpee - 10 reps
• Pushups with lateral kick [leg to the side] - 10 reps

A Hurricane will usually take about 20 minutes but the EPOC [post exercise oxygen consumption] will last for 38-48 hours.

Category 3, 4 and 5 increase in intensity in a few ways:

• Treadmill speed
• Time on treadmill [25-30 seconds]
• Difficulty of exercises after each sprint. From bodyweight to barbell, kettlebell and dumbbell movements
• Increasing quantities of sweat

It's important to mention that the Hurricane is part of the larger Training For Warriors system [here's a link to the daily workout page]. So before even doing a Hurricane there is a specific warmup and mobility session as well a cardiovascular circuit, skipping rope for example. But I can guarantee you that a Hurricane is pretty intense in it's own right and can deliver rather dashing results.

Here's a few videos from Zac Even-Esh taking part in a Hurricane:
MMA Workouts: Hurricane Training with Martin Rooney Part 3
MMA Workouts: Hurricane Training with Martin Rooney Part 2 

What I love most about Hurricane Training is that it's more efficient than traditional cardio [slogging it out for ages on a treadmill or bike at the same pace...boring] and build muscle and lose fat at the same time [mega swishhh].
So give Hurricane Training a try 'cos in my experience it's all kinds of awesome. As Martin Rooney would say SPREAD THE RESISTANCE! Pow.