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G.U.T.S. On-ramp
 
 
Tim Allen Tim Allen is offline
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10-15-2010, 11:33 AM
 
Some of you have inquired about an on-ramp to G.U.T.S.

Yesterday, I structured just such a workout program for someone and John approved of the method.

On day one, perform the maximum reps possible in good form for the following exercises.

Military push-up or Atlas 1 push-up (A1: Hands on two chairs, feet on floor)
Take your maximum, divide by 2, add 5. This will be the base number for your push-ups.

Atlas sit-up
Take your maximum, divide by 2, add 5. This will be the base number for your sit-ups.

Tiger Bend Squat
Take your maximum, divide by 4, add 5. This will be the base number for your squats.

For example:
Your maximum number of push-ups is 30.
(30/2)+5=20: You will be performing 20 push-ups per set in the workout.
Your maximum number of sit-ups is 50.
(50/2)+5=30: You will be performing 30 sit-ups per set in the workout.
Your maximum number of squats is 80.
(80/4)+5=25: You will be performing 25 squats per set in the workout.

The workout will look like this:

20 push-ups (military or Atlas 1)
30 Atlas sit-ups
25 Tiger Bend Squats (march or rest 10-15 seconds)
25 Tiger Bend Squats (march or rest 10-15 seconds)
25 Tiger Bend Squats (march or rest 10-15 seconds)
25 Tiger Bend Squats (march or rest 10-15 seconds)
30 Atlas sit-ups
20 push-ups (military or Atlas 1)

MILO 10/10 (light to medium tension)

Test for maximum reps every two weeks.
Increase 2-3 reps on MILO evey two weeks until you reach 20/15.
Build a spreadsheet to log your progress.
If you would like me to send you a spreadsheet, pm me your email.

Let me know if I can help you on your journey.
I look forward to seeing your progress!
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13

Last edited by Tim Allen; 10-18-2010 at 01:11 PM.
 
 
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b38 b38 is offline
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10-15-2010, 09:42 PM
 
Tim,

I really appreciate your coaching insights to G.U.T.S.

All the Best!

Bill
 
 
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gs300tx gs300tx is offline
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10-15-2010, 11:37 PM
 
Thanks Tim!!
 
 
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gs300tx gs300tx is offline
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10-15-2010, 11:40 PM
 
I have a question on the "maximum" calculation. Is that the max one can do in the allotted time or in a single setting?

e.g if my max on the atlas sit ups is 60 in 3 minutes(in small sets) do I use that number or the maximum in a single set?

Thanks1
 
 
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mts mts is offline
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10-16-2010, 06:32 AM
 
Tim, thank you so much for doing that for us and even getting it blessed by John was a very thoughtful thing to do. I am certainly going to undertake this.
 
 
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Tim Allen Tim Allen is offline
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10-16-2010, 08:50 AM
 
gs300tx,

The maximum is the total number of reps you can perform in good form to failure in a single set.
You will test this every two weeks then recalibrate your G.U.T.S. workout regimen.
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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gs300tx gs300tx is offline
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10-16-2010, 12:43 PM
 
Thanks Tim
 
 
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jan jan is offline
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10-18-2010, 05:02 AM
 
Hey Tim,

great program! Thanks for sharing, i will start using it as of tonight.

Jan
 
 
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Tim Allen Tim Allen is offline
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10-18-2010, 12:34 PM
 
Here are some further thoughts regarding the G.U.T.S. on-ramp.

Increase push-up reps (1-2 per set) until execution becomes challenging.

After 3 months, follow above procedure, however, for push-ups and sit-ups, after dividing, add 10 until you reach 50 for push-ups and 75 for sit-ups.

When you reach and are comfortable with 50 military push-ups, move to Atlas 1 push-ups, test for maximum, divide by 2, add 10 ; when you reach and are comfortable with 50 Atlas 1 push-ups, move to Atlas 2, test for maximum, divide by 2, add 10; etc.

Also, if you have a bench 8-12" high, add Power Steps between your TBS. Your maximum TBS should not exceed 25-30 reps/set/minute in good form. Combining (25-30) TBS with (42-50) PS for 12 minutes will provide the COMPLETE leg workout prescribed in G.U.T.S.

For example, this would be a good starting place for TBS/PS combination:

25 TBS/42 PS
25 TBS/42 PS
25 TBS/42 PS

When using this combination, rather than testing for maximum reps for TBS, simply add 1 set of 25 TBS/42 PS to your workout every two weeks until you reach 6 sets.
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13

Last edited by Tim Allen; 10-18-2010 at 01:10 PM.
 
 
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Paul_DuVall Paul_DuVall is offline
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10-18-2010, 12:59 PM
 
Wow thanks Tim this looks great! I am planning to start G.U.T.S. with my dad early every morning and this looks perfect!
 
 
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