by Karsten Jensen

Pages: 80
Book size: 7.5 X 10


“Magnificent 35” show you 35 different exercise sequences of 2-4 individual exercises weaved together in a way that allow you to perform extended sets of 2-3 minutes duration and achieve a powerful, “impossible” high intensity-high volume training stimulus in 20 minutes or less.



These combination exercises are designed to train you “from all angles” in the early phases of a macrocycle regardless of your sport.



Long sets of 2-3 minute duration is often frowned upon because of the low loads used, combination exercises solves this problem by strategically moving the load to various places in the body, thus allowing for an overall higher load to be used even with long sets.



Magnificent 35 include:

- A thorough description of 35 exercise sequences of 2-4 individual exercises weaved together in a way that allow you to work for 2-3 minutes straight and create a high intensity high volume training stimulus on muscle mass as well as stabilizer endurance.

- The 35 exercises cover all basic movement patterns including squat, bending, pushing, pulling, and lunge and twisting.

- How to create combination exercises of your own.

- Specific examples of sets and reps to use with each exercise.

- Guidelines on how to use combination exercises in a longer training cycle.



Table of contents

Core exercises
1 Prone cobra + Straight leg sit up + Reverse leg lift over head……...6
2 Supine hip extension on floor + Reverse leg lift……………………7
3 Back extension on bench/prone shoulder circuit……………………8
4 Back extension on bench/SRX……………………………………... 9
5 Kettlebell bear crawl+ Kettlebell bear walk………………………...10

Bending
6 Sumo deadlift with stomp………………………………………….. 11
7 Sumo deadlift Shrug………………………………………………...12
8 Single arm end of barbell deadlift………………………………….. 13
9 VROM Sumo dead lift on block…………………………………… 14
10 Deadlift back exhaustion complex…………………………………. 15

Squatting
11 Low position squat jump/squat…………………………………….. 17
12 Skaters lunge + Good morning + Front Squat + Back Squat………. 18
13 Lateral +Forward step ups…………………………………………..19
14 Toe Touch/4 Corner balance drill………………………………….. 20
15 Jump to box + single leg squat knee to floor………………………..21

Lunging
16 Multi-directional lunge with two dumbbells………………………..22
17 Multi-directional lunge and reach with one dumbbell……………... 23
18 Multi-directional lunge + Front squat……………………………… 24
19 Single leg deadlift with two dumbbells + Multi-directional lunge… 25
20 Snatch with one dumbbell + Frontal plane lunge…………………...26
10
Twisting
21 Turkish get up + Windmill KB…………………………………….. 27
22 Renegade squat lunge/Side throw with medicine ball (mb)………...28
23 Shuffle + Hop + side throw with medicine ball……………………. 29
24 Standing high cable pull + Wood chop…………………………….. 30
25 Standing low cable push + Wood chop……………………………..31

Pulling
26 Kneeling to standing high cable pull……………………………… 32
27 Standing mid-cable pull with elbow circles………………………... 33
28 Pull up/Chin up grip tour……………………………………………34
29 Bent-over row + Belly toss………………………………………….35
30 Bent-over row + barbell roll out…………………………………….36

Pushing
31 Squat thrust + Handstand push ups………………………………… 37
32 Standing mid-cable push + Alphabet………………………………. 38
33 Bradford press + Military press……………………………………..39
34 Bear walk + Renegade row + Clean and press……………………...40
35 Hindu push ups + Bear crawl………………………………………. 41

Final Words ………………………………………………………………..42
References ………………………………………………………………….43




About the author

In 1989 I started a basic 2-year education in math and physics at the University Centre of Roskilde, Denmark. Finishing that in 1991, I started on a Masters degree in Exercise Physiology at the University of Copenhagen. From 1994 to 1998 I studied part-time in order to complement my educational efforts with practical teaching experience in a high school (physical education). I completed my Masters degree in 1999, writing a thesis about "Weight Training and Plyometric Training to Improve Vertical Jumping".

With the help of one of my University teachers I made contact with one of the top Danish volleyball teams in 1997. About half a year later I started working with the National Men's And Women's Teams, a position I held until 2000.

In 1999, shortly after getting my Masters degree, I became the first full-time Strength and Conditioning Coach hired by the Danish National Elite Sports Institution (Team Danmark). I have worked with internationally ranked athletes from a variety of sports including volleyball,figure skating, judo, ju-jitsu, wrestling, fencing, waterskiing, tennis, table tennis and badminton. The accomplishments of those athletes include European Championships (waterskiing), World Championships (badminton), World Games win (ju-jitsu) and Olympic medals (table tennis and badminton).

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