Bodyweight- The Ton Up™

You have permission to publish this article in websites, electronic publications. Ezines and any media format, as long as the article is published in its entirety, including the resource box, all hyperlinks, (HTML clickable), references and copyright information.

Introduction.

The concept of the ton up system was first developed by my team and my self after being introduced to a similar circuit whilst serving in the Army.

The main difference between what is now the TON UP system and that of the military style circuit we completed years ago is the fact that Cardiovascular is included in the system.

Many books and articles have been written on various types of training and their benefits, we truly believe this system is one of the best and has been used by my team at T.O.D Coaching Ltd for many years with proven success.

The system can incorporate many types of training from bodyweight (the main aim of volume 1) to kettle bells, dumbbells and sports specific training.

The system can also be swapped between different types of training such as bodyweight and dumbbells, the actual variations if you put your own mind to it are endless.

The system is designed to challenge you both mentally and physically and you do require a degree of self motivation to finish the sets.

Method

How does it work , The system is based on 10 exercises x 10 reps x = 100 the main point is that the system uses 10 exercises during the set for standard sets, there is no rest between exercises thus keeping the fast muscle twitch fibres activated and the heart
rate elevated, rest between sets is 60 seconds. This is the maximum required as the heart starts to drop after around a minute and the fast muscle twitch fibres de activate.

The system works the body functionally and enhances stabiliser muscles to work as part of the functional unit which is your body.

For some but not all of the weight sets (bodyweight is also included) the system targets certain groups of motor units used in working a muscle, if a single exercise is used and repeated the volume of this exertion overloads the muscle fibres by stressing them into hypertrophy thus adding muscle quickly.

Many weightlifters isolate muscles groups In order to build them which we all know does work; however the muscles if trained this way work independently.

The TON Up system improves the functionality of your muscles and of the body which in everyday terms is a natural motion and the system has repeatedly shown that body fat is cut and strength increased.

We have tried different variations in order to progress the system and allow it to be used in all aspects and types of training, and have listed them with brief explanations, whichever TON UP system you initially use please utilise all of the systems for the greatest effect.

Remember record all your sessions see page 67 if one set isn't enough add another just remember 60 seconds rest between sets. An adequate warm up is required before the set so we have given you a dynamic warm up programme as well.

Variations*

The Variations of the system

Super Seven System

Ton Up Standard - This is the basic format of the system and is best for beginners, we advise bodyweight exercises for everyone during the use of the system but specifically for beginners.

Ton Up Speed Blitz- Use this system when utilising weights whether conducting compound moves or super sets etc. Between each exercise complete a bodyweight exercise

E.G Bicep curls- 10 wide arm press ups or sprinting on the spot for 10 seconds.

Ton Up Turbo - every two minutes for ten minutes start a new set to further increase your hypertrophy and endurance ensuring to start on a different exercise each time.

Ton Up 10 – pick a muscle group and complete 10 reps x 10 exercises. E.G Military squats, Jump squats, squat thrusts, knuckle squats and so on.

Ton Up overload –It's the big time10 sets so 10 reps x 10 exercises x 10 sets! OUCH!

Ton Up Sprints – this is an all over workout targeting the cardio vascular system as well as the body. Place your stations outside about 10metres apart and sprint from station to station do 10 reps of one exercise at each station.

Ton Up Xplosive- This does need to be done outside, sprint 10 metres do one rep of an exercise then repeat until you have done ten reps then move onto the next exercise, you can do it as a long run or as shuttles between two points.

These variations all work and place various amounts of stress on the fast muscle twitch fibres allowing hypertrophy to initiate. And add MUSCLE and torch FAT quickly.

Workouts.

As with any programme or system rest is as important as the workout itself.

Rest allows the body to repair itself and lets the muscle build through the rest and repair process. Ensure that you take onboard some protein before sleeping, this stops the body going into a catatonic state and eating away the muscle you have build during the night.

Also ensure that you take on board protein first thing in the morning as breakfast is important and in its basic meaning does mean break your fast.

It is an individual's personal choice what system they use for their workouts.

For example

1-1

Day on ------ Day off

Fours

Four Days On ------ Four Days Off

The main points of the Super 7 System variations within the book are that you can complete anyone as and when you have worked out a training method and progress as you feel fitter.

Experience tells us that people want some form of guideline when dealing with programmes in order that they can progress, to that end we have included a rule of thumb for progressions as can be seen below.

Please don't get hung up on the table the other point of the system is VARIATION as this will help with progression.

Remember the system is fundamental in its approach that bodyweight exercises are the staple ingredient (Ton Up standard), the other variations are their in order to place further challenges on your body both mentally and physically.

Example Programmes.

Ton Up Standard.

Beginners should aim to complete 1-3 sets.

Intermediate should aim to complete 4-6 sets.

Advanced should aim to complete 7-9 sets

After 8 sets are attained you are ready to move onto Ton Up overload.

Beginner

Based on 3 day method over 4 weeks

Day	Sets	Workout	Sets	Workout	Sets	Workout	Sets	Workout
Day1	1	1	2	9	2	6	3	4
Day2	1	2		Rest	3	7		Rest
Day3	1	3	2	10	3	8	3	5
Day4		Rest	2	1		Rest	2	6
Day5	1	4	1	2	3	9	2	7
Day6	2	5		Rest	3	10		Rest
Day7	1	6	2	3	3	1	1	8
Day 8		Rest	2	4		Rest	2	9
Day 9	2	7	2	5	3	2	3	10
Day 10	1	8		Rest	3	3		Rest

Intermediate

Based on two on two off incorporating ton up Xplosive* over 4 weeks

Day	Sets	Workout	Sets	Workout	Sets	Workout	Sets	Workout
Day1	3	10	3	3		rest	6	8
Day2	3	9		rest	4	5	6	7
Day3		rest	1	2*	4	4		Rest
Day4	3	8	3	1		rest	6	6
Day5	3	7		rest	5	3	6	5
Day6		rest	4	9	5	2		Rest
Day7	1	6*	2	8*		rest	4	4*
Day 8	3	5		rest	3	1*	6	3
Day 9		rest	4	7	5	10		Rest
Day 10	3	4	4	6		rest	6	2

Whatever you choose, do not always stick to it; try to mix up your training programme as much as possible. This ensures that your body is always challenged as well as your mind.

This means that when doing the Ton Up system if you are completing workout 1 six times in two weeks ensure that you start off the programme at a different exercise each time.

This again will stop your body and mind becoming bored and used to the same stimulation by starting at the same point each time. It also places stress on the muscles as you get tired the muscles have to work harder and by using a different start point each time you hit the exercises at different points of fatigue.

THE GOLDEN RULES OF TON UP™

1. Bodyweight Ton Ups are key to the system
   

   
   

2. All exercises completed with proper technique
   

   
   

3. All records are to be kept updated
   

   
   

4. Only progress with additional sets when the burning stops!
   

   
   

5. Never increase reps only sets
   

   
   

6. Variety is paramount to progression
   

   
   

7. Challenge yourself during workouts
   

   
   

8. No rest between exercises
   

   
   

9. Only 60 seconds between sets
   

   
   

10. If you fail we fail!
    

Ton Up (2)

TON UP (100)

Complete 10 reps per exercise with no rest while completing the circuit. Only 60 seconds rest between circuits. 10 x 10 = 100

Exercises in order

1. Wide Arm Push Ups
   
2. Single leg V sits
   
3. Gun drills (jumping lunges)
   
4. Dive bomber Press Ups
   
5. Double leg V sits
   
6. Squat Jumps
   
7. Burpee
   
8. Bastardo (burpee with a press up)
   
9. Twist sit Ups
   
10. Bouncing Bomb Press Ups
    

Let us know how you get on with number 2 and please let us have your comments and emails. You can visit us at

www.tod-coaching.co.uk

www.k8bells.co.uk

NoteBrian Fernie is an accredited Master Personal Trainer, Extreme Kettlebell Instructor and Triathlon Coach. He is the founder of the UK's number 1 outdoor premier personal training company and is an accomplished triathlete and international presenter.