Explanation and mandatory notes on exercises execution
An RPE chart to help gauge your level of effort
2 times a 6-week long program divided into 2 phases of 3 weeks each. (bodyweight 1.0 + bodyweight 2.0)
1 abs-shredder (cardio + abs combo) add-on for the non-training days
The Omni-Contraction Training System can be adapted to bodyweight training.
There are four weekly workouts: three whole-body workouts per week.
One focusing on eccentric-emphasis techniques, the second on isometric-emphasis methods and the last one on concentric actions. We then have a fourth session, which is more of a beach muscle workout.
You have 2 programs of 6-weeks long and provides two, three-weeks phases each and 1 abs-shredder (cardio + abs combo) add-on for the non-training days.