ESP inTENS Page

Sign up to receive our free weekly newsletter and receive a bonus 6-Pack of training tips from Our archive of 500+ articles.

Each newsletter contains video tutorials, articles featuring training tips, and weekly product specials. Subscribe today and receive the training article 6-Pack. To receive your 6-Pack: 1) Click on the button above to subscribe. 2) Then forward your subscription confirmation to mark@extremeselfprotection.com and your will receive your 6-Pack of training articles by the end of the next business day.

View our

LEGENDS NEWSLETTER ARCHIVE

inTENS CONDITIONING PROTOCOLS

The following free Workouts of the Day (WODs) are updated each Monday morning. These inTENS WODs offer a single Metabolic Challenge of the Day (MCD) designed to be completed in under 25 minutes (championship bout duration), that is, if you are pushing the pedal to the metal (as you should be).

inTENS PREMIUM is our subscription version of the free WOD service provided below ($10 monthly, or free to RAW Subscribers). In addition to the MCD, inTENS PREMIUM offers the following conditioning add-ons...

Strength Work (SW)--A few times per week (approximately 2-3) there will be a non-timed strength-based workout designed for athletes who need or desire greater strength in addition to the gains made using the MCD WODs alone.
Road Work (RW)--A few times per week there will be workouts designed to put even more gas in your tank than can be garnered from pure circuit/muscle confusion training alone. RW Training is a must for fighters and obstacle course competitors.
Combat Drill of the Day (CDD)--Every training day will include a prescribed CDD culled from the big three (striking, takedowns, mat-work). The CDD is meant to either augment any scheduled combat training session or to be used as one of the conditioning elements on non-combat training days to always keep the fire of progress burning bright.
Flight Skill Work (FSW)--A few times per month there will be skills or drills posted that are specific to the athlete navigating an obstacle (ropes, walls, crawling technique, et cetera). In most cases these skills will be integrated into the MCD, in others they will be stand-alones to allow you to fully embrace the skill being set. FSW is designed for the obstacle course competitor and the street-combatives athlete in mind. Those conditioning only for fitness or for a fight can feel free to ignore the FSW posts.

Packaging

I suggest the following ways to integrate the inTENS PREMIUM Matrix into your conditioning regimen.

We offer 6 complete WODs per week. This allows those running a 3 on/1 off schedule to have a full run of workouts. Those training fewer days, I suggest pulling the workouts in sequence to fit the number you need while still benefitting from the program design. For example, if you only train 3 days per week choose workouts 1,2, & 3 as opposed to mixing and matching.
Most days all of the WOD components combined will take under 1 hour to complete.
If you have limited time on your hands we suggest the MCD be you go-to element--these clock in anywhere from 5-25 minutes maximum. In other words, if you ain't got time for anything else the MCD is the one to do.
Most athletes will appreciate the strength gains made via the MCD WODs but if you adhere to the "more strength is always a good idea" school of thought (I know I do) add this component when posted.
All fighters should add the CDD. Those in it only for the conditioning or obstacle course racing should skip the CDD.
Fighters and obstacle race competitors will find it to their benefit to add the RW element when posted. Fighters you can skip this one occasionally if you are scheduled for numerous sparring rounds for that days session (don't let it become a habit). Obstacle competitors, there ain't no way around it. It should be understood that we assume that all runs will be conducted in natural terrain--that is outside, with hills, over-under-and-around barriers and obstructions whenever possible. If you are flat-tracking, or using a treadmill might I suggest adding 1/3rd to all prescribed distances.
FSW will primarily be MCD integrated but when it is stand-alone, only obstacle competitors and street-combatives practitioners need endure this. (Street Combatives brethren, please don't skip this work--we can't ignore the second half of the "fight or flight" dictum. Know how to fight, yes, but also know how to flee no matter the environment.

Scheduling

No matter how many elements you choose to utilize from the inTENS PREMIUM Matrix the following order is recommended to reap the greatest results from your training.

When SW is scheduled, do this first.
Follow your SW with 3-5 minutes of rest and then hit your MCD when scheduled.
Follow your MCD with 3-5 minutes of rest and then hit your RW when scheduled.
Follow your RW with 3-5 minutes of rest and then hit your FSW when scheduled.
And finally, 3-5 minutes of rest then begin your CDD.

Working all of the components in this sequence allows us to really "embrace the grind" and bring pure technique to our CDD and less muscling and/or "natural attributes"--in other words, you'll be too tired to resist finding technical economy.

Obstacle course competitors and street-combatives practitioners will recognize that too much separation between elements (i.e., rest) doesn't reflect course or battlefield conditions.

Working in this "embrace the grind" manner with one session falling on top of the other allows us to keep tighter MCD and RW sessions. If you are training for obstacle courses only and not fight training feel free to tweak either the MCD or the RW workload up by a third--don't tweak both up on the same day. Instead, increase the MCD by 1/3 on Day One and the RW by 1/3rd on Day Two.

Nutrition

Consider me a confused agnostic on this point. I'm sure the majority of you have set ideas on what to munch on. If you want my take on what to eat see our article "High Quality Nutrition vs. High Quality Training" in the newsletter archives.

Following the subscription button you will find this weeks free MCDs and following that-- one sample week of inTENS PREMIUM.

If you are not a RAW Subscriber you may subscribe to the inTENS PREMIUM service for only $10 per month. You will receive complete workout templates on your device of choice every Monday morning.

To subscribe to inTENS Premium click the button below.:

Price $10 per month (That's .42 cents a workout, crew).

inTENS MCDs Week of 2/11/13-2/17/13

dAY 1

inTENS Premium Only WOD

dAY 2

MCD

Weighted Box Jumps (25/15/10# DBs in both hands) 5

Strict Pull-Ups 8

x's 10

dAY 3

inTENS PREMIUM Only WOD

dAY 4

MCD

KB Swings (70/50) 150

Hit a 50 yd shuttle run each time you set the KB down.

dAY 5

MCD

DB Thrusters (50/40/35) 10

Sprint 100 yds

Countdown the Thrusters from 10

un yoastest 2 Miles flat-track-treadmill/1 Mile Rough Terrai

dAY 6

inTENS PREMIUM Only WOD

inTENS PREMIUM Sample Week

DAY 1

Weighted Strict Pull-Ups (Strict) 5 attempts to find your 2RM

MCD

Hang Power Clean (135/95) 5

Push-Ups 10

Prisoner Squats 15

Rnds in 10m

CDD

5 3's J/C/LU Combination Ladder w/ Partner (Full-Gear)

DAY 2

MCD

Pull-Ups 10

Bar Dips 10

Countdown both from 10

Run 2.5 miles (Non-timed, "get 'er run")

CDD

3 5's Shooting a Jab-Step Double-Leg Takedown

DAY 3

Run 5 Miles (Timed)

CDD

50 Inside Leg Stand-Ups to Hand-Fight Per Side

DAY 4

Back Squat @ 75% of 1RM 3 sets of 5

Rest 2m btwn sets

MCD

Bear Crawl 50 yds

Burpees 15

Pull-Ups 12

x's 3

CDD

3 5's Jam & Rotary Breakdown to Rip-Out Double Wrist-Lock

DAY 5

MCD

Overhead KB Swing (70/55) 15

Prisoner Jump Squats 20

x's 5

Sprint 200 yds

x's 5

Rest 1m btwn

CDD

5 3's Boxing your way off of the ropes or cage wall. Each time you escape return to position of disadvantage.

DAY 6

Power Clean @65% of 1RM

12 sets of 2

Rest 1m btwn

MCD

Back Squats @ Bodyweight 15

Run 1/2 Mile

x's 2

CDD

3 5's Finishing the Double Leg from a Standing 1/2 Load

(To receive inTENS PREMIUM WODs directly to your email or device of choice each Monday morning subscribe now).