BURPEE STRATEGY
The Burpee is a formidable exercise - and one that throughout the course, you will learn to get to grips with. This format will be utilised by all candidates.
BEFORE STARTING
ALL BURPEE REPS IN TRAINING MUST BE DONE ON A 6 SECOND COUNT
COUNT 1 - SQUAT TO HEELS
COUNT 2 - HANDS TO FLOOR
COUNT 3 - JUMP FEET BACK
COUNT 4 - JUMP FEET FORWARD
COUNT 5 - HANDS UP
COUNT 6 - STAND
Breaking down the movement as listed above, and demonstrated in the video is a good way to approach this.
STRATEGY
There are two burpee sessions per week over the 12 week course.
We group every 2 weeks into phases, the number of sets increases each phase.
The week to week format is as follows:
PHASE 1 (WEEKS 1 AND 2)
3 SETS OF 10 REPS AT 6 SECOND TEMPO
Rest 60s between sets
In the event you cannot complete all reps - complete as many as possible (maintaining the tempo) and seek to progress session to session.
PHASE 2 (WEEKS 3 AND 4)
4 SETS OF 10 REPS AT 6 SECOND TEMPO
Rest 60s between sets
In the event you cannot complete all reps - complete as many as possible (maintaining the tempo) and seek to progress session to session.
PHASE 3 (WEEKS 5 AND 6)
5 SETS OF 10 REPS AT 6 SECOND TEMPO
Rest 60s between sets
In the event you cannot complete all reps - complete as many as possible (maintaining the tempo) and seek to progress session to session.
PHASE 4 (WEEKS 7 AND 8)
6 SETS OF 10 REPS AT 6 SECOND TEMPO
Rest 60s between sets
In the event you cannot complete all reps - complete as many as possible (maintaining the tempo) and seek to progress session to session.
PHASE 5 (WEEKS 9 AND 10)
7 SETS OF 10 REPS AT 6 SECOND TEMPO
Rest 60s between sets
In the event you cannot complete all reps - complete as many as possible (maintaining the tempo) and seek to progress session to session.
PHASE 6 (WEEKS 11 AND 12)
8 SETS OF 10 REPS AT 6 SECOND TEMPO
Rest 60s between sets
In the event you cannot complete all reps - complete as many as possible (maintaining the tempo) and seek to progress session to session.
IN WEEK 12 YOU WILL RETEST YOUR INITIAL SCORE