This training routine includes 2 sessions per day: 1 physical session and 1 technical session. The training sessions are meant to be short but challenging (45 minutes - 1 hour). You will have to find a way to schedule these two sessions into your personal schedule. However, these are just recommendations. If you are too sore to train properly, listen to your body and adjust your training accordingly. Sometimes, more rest is best.

Below each video you will notice the option to download two different files. The first is a PDF outline of the session with all of the recommended exercises. The second is the complete video file. You can always watch the videos on this page or you download the files and watch while you train without an Internet connection.

Please do not share these videos with others. This page is your own personalized IP address and other people will not be able to use it. However, I am giving you the ability to download the files. Please honour my trust in you. Keep the downloaded files to yourself.

I've also put some quick notes together which basic guidelines for weight training and practicing by yourself. Download the file and read it over to ensure you are perform the highlighted exercises properly.