Lifting Plam -
Key Points:
  1. You must keep moving! No hanging out!
  2. Only 1 minute rest between sets. If you are lifting with a partner, you only rest while he or she is lifting - start your next set as soon as they are done.
  3. Use lighter weight than you are used to when starting this program. You won't be able to go as heavy.
  4. Don't drop the weight! 3 count on the way down (negative). Explosive 2 count on the way up and no resting at the top.
  5. Make sure to breath in control and visuaize your sprinting motion while lifting.
  6. You can modify what days you work out. Just make sure you have 2 or 3 days rest for each body part.

Video Lifting Examples