Haywire

  • Develops strength endurance, work capacity, endurance, and midsection strength.
  • 5 training weeks, 5 sessions days per week, 25 total sessions.
  • The training can be adapted for your individual level of fitness, time, and equipment availability.
  • Appropriate for athletes preferring a garage gym program with sessions that can be completed in 45-60minutes.

$49.00

DESCRIPTION

PROTOCOL OVERVIEW

Haywire is a 25-session training protocol designed with the objective of helping athletes become more familiar with a full range of movements and exercise intensities. Sessions range from 45 to 60 minutes and can be completed by those with access to a fully outfitted garage or commercial gym set-up (free weights, barbells, sandbags, squat rack, bench, etc.).

The training incorporates a great deal of variety and the loading is based on DBM or “difficult but manageable” making it ideal for intermediate athletes, and hybrid athletes Interested in a high intensity maintenance program

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

REQUIRED EQUIPMENT

To complete this program you'll need the following equipment:

  • Barbell + squat rack
  • Metal or bumper plates, and change plates
  • Pull-up bar
  • Dumbbells and / or kettlebells – 2×15-25 (women) / 2×20-30lb (men)
  • Sandbag – 25-40lb (women) / 40-60lb (men)
  • Bench
  • Basic prehab equipment (foam roller, resistance bands, lacrosse ball, etc.)

Equipment useful to have:

  • Rowerg, skierg, assault bike

FAQs

Q. Who is this program most appropriate for?

A. This protocol is ideal for intermediate athletes, and hybrid athletes Interested in a high intensity maintenance program.

Q. How long are the training sessions?

A. Training sessions can be completed in 45-60 minutes.

Q. What does "DBM" stand for?

A. DBM stands for "difficult but manageable" and is used for movements without a starting load or starting load range. DBM simply means to use a load that feels difficult, but allows the movement to still be manageable and executable with safe and proper form.

Q. Why do some of the sessions show 2-3 and 3-4 blocks?

A. The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.

Q. I don't have a foam roller, could anything else be used as a replacement?

A. Barbells, kettlebells and some of the larger dumbbells are proper replacements for foam rollers. The point is, you need to be able to "knead" the fascia and get into the deeper tissues so anything smooth and solid can be used for soft tissue work.

Q. What is your advice on nutrition?

A. See out FAQ page for some of our basic guidelines concerning nutrition.

Q. How should I train if I cannot maintain a 5 on, 2 off schedule?

A. It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the protocol. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training protocol.

Q. I have more questions, where can I have those answered?

A. Please email us at training@epochascent.com