It’s a 12 week program that you can repeat over again as needed as part of a healthy lifestyle and to keep fit permanently.
Here you will find what the workouts and diet are like and what the benefits, pros and cons of Craig Ballantyne’s program are.
About Craig Ballantyne
Craig Ballantyne is a Certified Strength and Conditioning Specialist (CSCS), author for many fitness magazines. He had a job as a researcher at McMaster University in Hamilton , Ontario , Canada, spending up to 16 hours a day working.
Worried about losing his fitness levels and with little time to spare, he scientifically developed a training system that could reduce fat and increase muscle in very short but highly effective workouts that could be performed not just at the gym, but at home or anywhere too.
What Is Turbulence Training?
Turbulence Training is a fitness protocol based on brief sessions of low and high intensity bursts, staring with a warm up and followed by periods of increasing intensity for each passing minute, from 30% to 80% of maximum effort.
These bursts are then followed by low intensity 2- minute periods at 30% of effort.
This cardio strategy is a long departure from the boring, slow treadmill of old. It can be done in conjuction with high intensity bodyweight workouts, or even low repetitions weight training if you like it.
This approach will result in fat loss and lean muscle growth in a very efficient and time effective way.
Craig Ballantyne did not just come up with this type of training out of the blue, but he tested it over and over with his clients over a long time, keeping detailed logs of the responses to different kind of workouts over a vast range of people, men, women, young and old.
These simple but demanding workouts completely differ from mainstream fat loss and lean muscle literature.
The usual mantra goes along like this: in order to lose weight, perform high repetition sets, run for hours and spend countless hours in the gym to gain muscle.
Unfortunately, this kind of approach has been proven many times over to lead to staleness and even over training.
Another common misconception held across the gyms and in the fat loss industry is that in order to shed fat you have to commit yourself to hours of tedious, low paced cardio.
Turbulence Training Workouts
The program workouts were designed to employ simply one’s body weight, performing super-sets of 2 exercises each back to back without rest, followed by 30 second rest for beginner and less for advanced.
The super sets would be repeated two more times for a total of 3 super-sets.
Such a workout takes 20/25 minutes to do, including the warm up, and can be repeated 3 times per week, alternating workout A with a different workout B every other time for 12 weeks, then followed by a week of rest, before starting the next cycle.
The minimal rest between super-sets coupled with 8-rep body weight calisthenics has a positive impact on the body natural response to growth, enhancing metabolism and burning fat while gaining lean muscle.
According to the author, heavy resistance and low reps burn more calories than light resistance and high reps.
Craig Ballantyne states that strength training with low rep range is the key to fat loss, apart from proper diet, of course.
In fact, most fat loss programs do not even consider strength training, instead they rely only on low weight/high rep sets.
However, while heavy weight and low repetitions have their place, mixing high with low has been proven to work better for strength and fat loss through a method called non-linear periodization.
Mixing repetition ranges has been proven many times over to prevent adaptation and stagnation, eliciting faster and sustained responses without plateaus.
So this restriction to 8 repetitions or less may be a limiting factor in the Turbulence Training bodyweight or free weight protocol.
Normally, you also need to use higher repetition ranges with lower resistance in conjunction with heavy weights and low reps, for optimal results.
As for the schedule, the Turbulence Training bodyweight or free weight workouts should be performed 3 times a week, alternating them with Interval training workouts for the remaining 3 days.
Rests periods are kept to a minimum to maximize time efficiency and to boost metabolism.
Craig also stresses the importance of warming up before a session and stretching the muscles you just worked out at the end of it.
Turbulence Training Workout Flexibility
Turbulence Training can be considered not just a fat loss program, but a complete fat loss and lean muscle strategy to reorganize body composition in a fraction of the time required with traditional, outdated methods.
The Turbulence Training approach advocates, beside body weight workouts, Interval Training running, based on a specific schedule of running sessions structured by the minute for 20 minutes, alternating warm up, easy, hard and cool down phases seamlessly and in different formats, depending on the level of fitness.
This non stop alternation of hard and slow running is more effective than the traditional slow, boring running, skyrocketing metabolism and complementing the body weight workouts.
Who Is It Suitable For?
By default, Turbulence Training is designed to be effective for everyone, men and women, particularly anyone with a busy life like students, dads and mums with kids, executives and anyone who cannot or does not want to join a gym.
Since the training system is effective and time efficient, it may be suitable to anyone, even people with plenty of free time but no will to waste it for no reason.
The program does not require spending countless hours in the gym performing tons of sets with time consuming rests between them, or boring runs of tedious cardio, plodding along in a street or treadmill for hours a week.
The workout manual details the exercises properly, how to perform the movements, how long to rest between sets, the repetitions number and so on, making it impossible even for a novice to make mistakes.
Turbulence Training Results
It is interesting to note that the program has received praise by many people who have followed it. Most are impressed not just by the effectiveness of the program for losing fat, but also by the speed of results and by its simplicity.
However, while effective and simple, Turbulence Training is NOT easy. The 3 weekly workouts of Strength and Interval Training are short, but demanding.
On a side note, Craig Ballantyne goes to great lengths to make sure you have yourself checked in and out by a doctor before you start the program.
The program is completely natural and healthy, but very taxing on your CNS and heart, hence his recommendation to make sure you have the green light from a doctor first.
This is a workout program that could be used by busy people with little time to spare, but it also turns out to be not just time saving but also effective.
Turbulence Training PDF And Components
Turbulence Training comes in digital format, meaning it can be downloaded immediately without waiting for CD deliveries. The program is split in several parts in addition to the main PDF training ebook.
- The main 76 page manual complete with all workouts and schedules.
- An MP3 audio on workouts and fat loss for those who like listening, not reading.
- A bonus 4 week bodyweight only workout.
- Another bonus fat loss hybrid workout combining both bodyweight and free weight exercises.
- A 30 day fat loss guide.
- Turbulence Training Nutrition Guidelines for Men & Women.
- 60 day money back guaranteed.
Pros And Cons
- Updated information on fat loss, exercise and nutrition.
- Lose fat while keeping muscle in less time than traditional methods.
- Short training sessions – No need for boring endless cardio.
- Turbulence Training Intervals achieve more than traditional cardio in a fraction of time, skyrocketing metabolism.
- Strength training with low repetition sets to help in fat loss as opposed to outdated high repetition sets.
- Turbulence Training actually helps protect lean muscle mass while traditional diet and exercises do not.
- While the content is great, the design leaves much to be desired.
- The workouts are not suitable for people with medical conditions like cardiovascular disease, diabetes or chronic injury.
- Resistance or bodyweight training restricted to low repetition range only. You also need high repetitions in the mix for best results.
The Bottom Line
The idea behind Turbulence Training is to lose fat while keeping lean muscle in a fraction of time required with traditional methods.
It advocates exactly the opposite of what most people do for losing weight, slow and time consuming workouts. Turbulence Training does not require endless gym sessions, marathon cardio or gym equipment, unless you want to.
Instead, the workouts can be implemented at home or anywhere simply by using your own body weight and the Interval Training protocol to boost metabolism and spur fat loss.
In short, Turbulence Training is a time effective fat loss and lean muscle workout program for everyone, particularly people with limited time, a busy life style or anyone who does not want to live in a gym.