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| Dec-08-05: Thursday, 4.01pm
| Los Angeles, USA time
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I told you that I was going to be releasing not
just 1, but 3 secrets.
Well, here's the tip...
The first two of these "secrets" are more like
psychological boosters... they are not really
going to increase your vert by themselves.
But if you apply them, you'll get where it's
going.
As I said - they are boosters - and they are
certainly not as almost-instantly potent as the
final secret I will reveal.
Kepp that in mind.
Anyway, let's get to it...
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Secret 1: Plan 19:00--------------------
Plan 19:00?
What the heck is "Plan 19:00"?
I'm glad you asked.
Plan 19:00 (as in "Plan Nineteen Hundred") is one
of the most ingenious ways I've ever heard of
someone assuring themselves results in their
training efforts - and, perhaps more importantly,
ensuring *consistency* of effort over time.
It is a trick used by athletes (often body-
builders) who specifically want to increase the
strength and/or mass of a certain body-part - but
the principle of it applies directly to the
athlete.
Here's what it's about:
You may or may not know that in naval / old-world
they use the term 19:00 (Nineteen Hundred) to
refer to the 24-hour clock.
So 19:00 is...
7:00pm!
After 12 noon, every hour is counted to 24 (so
that there is no "am" or "pm")...
1:00pm is 13:00 (Thirteen Hundred)
3:00pm is 15:00
6:00pm is 18:00
... and, of course, 7pm is 19:00 - and so on.
(Incidentally, 12 midnight isn't 24:00, it's
00:00).
You following?
You've probably seen it in the movies or the TV
show "24"... or something like that.
Anyway...
Here's the significance of "Plan 19:00":
When it's 19:00,
no matter where you are or
what you are doing, you must drop everything
and perform a certain task.
For example, if you're trying to increase your
core strength, it might be to do 100 sit-ups.
If your calves are lagging, it might be doing
10 sets of ankle flicks.
If you want greater strength through your shoulder
girdle - it might be doing push-ups on a
basketball, for a certain amount of sets and reps.
Who knows?
There are no limits with this.
However, the general rules here are as follows:
-1-> Whatever it is that you are working
in your "Plan 19:00" is *in addition* to
any work you are doing in your regular
routine. So, for example - if you are
working-out your abdominal/core area
twice a week, keep doing that, but also
do your Plan 19:00, as well.
-2-> You shouldn't put more than two
(at most, three) body parts into your
"Plan 19:00"... or you lose the
effectiveness of doing it in the first
place! The whole point is to give
priority and sole attention to a part
of your body that is comparatively
weaker or worse-performing than the
rest of your body.
-3-> "Plan 19:00" should never go for more
than 4-6 weeks, but should never be less
than this, either.
-4-> "Plan 19:00" is particularly good
for
a) increasing core strength and power
dispersion through the torso;
b) your
calves and tib anterior balance (which is
out of wack in must athletes);
c) your
shoulder girdle (ie. stronger through
your pull-ups or push-ups movements.)
-5-> Don't work opposing function-groups in the
same "Plan". For example, if your shins are sore,
your calves don't need the work, too! So, just
focus on the tib-anterior. Or, if you want to
improve your pull-up strength because you're
finding that your shoulders are rounded and you
have pains in your upper back, you certainly don't
need work your push-up strength, too! Besides,
working opposing function-groups just means that
the intensity of the "plan" is diminished.
-6-> As always, take the 7th day of every week
off for rest and recovery - no exercise, no
"Plan 19:00" - maybe a little light work-out or
team game/practice.
The great thing about Plan 19:00 is that wherever
you are, the chances are you know the time (hey,
most people wear watches) and you know that you
owe the "plan" a certain sets of exercises or
tasks.
I even had a friend who dropped to the floor in a
supermarket, just to get in his "Plan 19:00" for
his abs! Nuts...
And get this:
- The sets are reps ate up to you...
- The combinations are up to you...
- The amount of time you Plan 19:00 goes for is
up to you, too!
It might even be as simple as dropping to the
floor and doing one set of isometric bridges for
as long as you can stand the pain!
(And, by the way, you can call it Plan 21:00 or
whatever - it doesn't matter. What matters is
that when the clock hits that mark, your ass
better be banging out your reps!)
That's it for today - the mighty Plan 19:00.
Might sound a little lame - but it gets results.
Try it, then look out for the next secret...
it'll really keep you warm - in more ways than
one.
;)
God bless you and yours this weekend - and I'll
catch up with you on the other side of it.
Luke Lowrey
Creator,
TheVerticalProject.com===============================
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