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Instant training improvement tips: USPlabs Power Cardio Workout 2


If there is one underlying flaw in the modern exercise community it lays in the complexity of training that is typically suggested. Long before web-sites and a ‘white noise’ of endless information, there were sweat stained lifting platforms. Long before there coordinated apparel there was grey sweats, blue shorts, a white t-shirt and a venomous intent with each workout. Long before software that reviews every ounce of data to project who would be the best there was ‘that kid’ who refused to lose, who despite every odd being stacked against would stand atop the victors podium. Long before all of this complexity there was work, an honest handshake after a job well done and acceptance that goals are accomplished with relentless commitment.


During that truly ‘golden age’ of strength and conditioning, equipment choices were minimal, typically barbells, dumbbells, medicine balls with ample use of gymnastics equipment such as parallel and high-bars, rings, vaulting boxes and pommel horses. Simple and effective and the basis of athletic training that would be further implemented with non-conforming objects, all based upon the cornerstone of weight-lifting; Squat, Push, Press and Press.


General points of exercises to consider with a Training Complex


• Place exercises in descending order of motor skill requirement
• Place exercises with greatest amount of muscles recruited first
• The above two points ensure exercises with the greatest amount of weight are first, hence heavy to light.
• Time under tension. Do not take a break during the complex
• Never compromise technical quality for a greater amount of weight
• Never allow posture to be less than optimal


USPlabs Power Cardio 2


Hang Pull (Snatch grip) x 6
Chin-Ups x 10
Russian Split Jumps x 30 seconds
• Sled Drag (Bear Crawl, preferably with harness) x 60 seconds
Cossack Squats x 30 seconds


Rest 60 seconds and repeat 5 sets
How to perform Cossack Squats


Chris Duffin


Prepared by John Davies


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The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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