Mental Toughness: A 6-Week Program
Mental Toughness Training PDF
The Mental Toughness Training (MT) is a six week program designed to increase your ability to handle stress and adversity. It consists of four phases: Phase 1 – 10 days of moderate exercise such as walking or jogging; Phase 2 – 12 days of vigorous exercise like weight lifting, running, swimming, cycling or martial arts practice; Phase 3 – 4 weeks of rest; and finally Phase 4 – 8 weeks of recovery.
Phase 1: Moderate Exercise
You will start off with a very light exercise routine, which gradually increases intensity over the first two weeks. You may choose to do some yoga or other forms of meditation during this time. After the second week, you’ll have completed all of the physical activity required for Phase 1 and then it’s back down to Phase 2 where you begin your intense training.
Phase 2: Vigorous Exercise
After completing Phase 1, you’ll continue with your intense exercise routine until you complete the final phase of Phase 2. During this phase, you’ll perform physical activity at a high level for long periods of time. Your goal is to build up enough endurance and strength so that when Phase 3 comes around, you’re ready to tackle whatever challenges are waiting for you. You complete this phase in two weeks and then move on to the final, and most difficult phase.
Phase 3: Rest & Recovery
This is the most important phase of the program. In this phase, you’ll rest and recover from your intense training. It is essential that you give yourself enough time to recharge. During this time, you may continue with light exercise such as yoga or stretching, but you should not push your body too hard. You should also avoid stressful situations and get plenty of sleep.
It is during this time that your body will begin to cope with the increased physical demands you’ve placed on it, and you’ll begin to notice marked improvement in your overall health.
Phase 4: Re-Evaluation
Although some gains in strength and endurance may be maintained from your time in Phase 3, you may notice a slight drop off. This is perfectly normal. After all, your body won’t always be used to such strenuous activity and you’ll need to continue building up your endurance and strength. However, it’s also possible that you may experience an improvement in your abilities. This is also perfectly normal.
Martial artists, athletes, dancers and other types of performers will routinely increase their skills past their peak level due to continued practice and training. It is essential that you remain focused and keep up your training.
Is It Safe?
The Wu Xing 5160 Workout is not only safe, but essential for anyone who is looking to move past their current limits. Many people get stuck in a rut and find themselves unable to move forward. This may be due to physical, mental or even environmental factors. The Wu Xing Workout will help you move past all of these so-called limitations and help you achieve your fullest potential. It’s essential that you follow each phase of the program in the order it’s given to avoid injury. It may be tempting to try and rush ahead to the more exciting parts, but this can be extremely dangerous.
The program is divided into four phases. Each phase serves a purpose and builds upon the last. It is essential that you don’t skip any of these because it could lead to injury. The final phase offers a type of maintenance plan in the even that you don’t wish to continue with the intense training. This phase is not to be skipped either, and should be followed periodically in order to continue reaping the benefits of this program.
This program is designed for anyone to follow, but it is recommended for those between the ages of thirteen and thirty. After thirty, the effects begin to wear off, and after forty, most people see no improvement. Of course, these are all just guidelines. There are always exceptions.
You’ve made a great decision and commitment to yourself and your health. Good luck! And may you achieve your fullest potential.
I’m Ready To Get Started!
It’s important to remember that you should never do this program without the guidance of a doctor or trainer. This is simply a guideline to help motivate you to push yourself past your limits. If at any point you feel pain, you should stop and consult a professional before continuing.
You can also adjust the difficulty of this program by making it shorter, or adding rest days. The more rest you add, the easier it will be.
Phase 1: 10 Days
The purpose of this phase is to ease you into your training. Most people can easily handle this program, and will see very quickly results. Some others may not be quite as fit, and may need to spend a few weeks preparing before moving on to Phase 2. This is OK! Take your time, and listen to your body.
This phase lasts for a total of ten days. You’ll be exercising for thirty minutes per day, five days a week. You’ll be doing a mixture of cardiovascular exercises, as well as strength training. Each exercise is sequenced in order to target specific parts of your body. Always warm up first, and stop if you feel pain.
Day 1: Walk or jog for ten minutes. Then do three sets of dumbbell lunges, 10 reps per set. Next, do two sets of pushups, to failure. Finish with two more sets of dumbbell lunges, 10 reps per set.
Day 2: Same as Day 1, except with walking or jogging in place for the first five minutes. Then, do three sets of dumbbell squats, 10 reps per set. Next, do two sets of sit-ups, to failure. Finally, finish with two more sets of dumbbell squats, 10 reps per set.
Day 3: Same as Days 1 and 2, except with running in place for the first five minutes. Then, do three sets of dumbbell curls, 10 reps per set. Next, do two sets of pull-ups, to failure. Finally, do one more set of dumbbell curls, 15 reps per set.
Day 4: Same as Days 1-3, except with the treadmill in place for the first five minutes. Then, do three sets of lunges, 10 reps per set. Next, do two sets of jumping jacks, to failure. Finally, do one more set of lunges, 15 reps per set.
Day 5: Same as Days 1-4, except with the stair-stepper in place for the first five minutes. Then, do three sets of calf raises, 10 reps per set. Next, do two sets of planks, to failure. Finally, do one more set of calf raises, 15 reps per set.
Day 6: Rest
Day 7: Rest
Repeat this program for ten days. On the tenth day, take a day off, and begin Phase 2.
Phase 2: Vigorous Exercise
Phase 2 involves the same exercises as Phase 1, except the intensity is increased. Again, warm up first, and stop if you feel pain.
Day 1: Same as Day 1 of Phase 1
Day 2: Same as Day 2 of Phase 1
Day 3: Same as Days 1-2 of Phase 1, except run for the first five minutes. Also, do four sets of lunges, 15 reps per set. Next, do three sets of jumping jacks, to failure. Finally, do two more sets of lunges, 15 reps per set.
Day 4: Same as Days 1-3 of Phase 1, except with the stationary bicycle for the first five minutes. Then, do four sets of curls, 15 reps per set. Next, do three sets of pushups, to failure. Finally, do two more sets of curls, 15 reps per set.
Day 5: Same as Days 1-4 of Phase 1, except use the treadmill for the first five minutes. Then, do four sets of tricep extensions, 15 reps per set. Next, do three sets of crunches, to failure. Finally, do two more sets of tricep extensions, 15 reps per set.
Day 6: Rest
Day 7: Rest
Phase 2 is also ten days long. After this program, take one day off, and begin the third and final phase of the program.
Phase 3: Pre-Contest Diet
This is it. This is the make-it-or-break-it moment. In order to look like a champion, you’re going to have to eat like one. You’ll be following a strict pre-contest diet for the next 14 days.
Are you ready to give this your all, or are you going to go home and have a slice of pizza, knowing that you could’ve had abs like the rest of us if you’d only had the willpower?
This portion of the program begins with a cleanse. For the next three days, you’ll be cleansing your body of toxins and foods that are preventing it from looking as good as it could. Here’s what you’ll be having:
Day 8: 16oz. of grapefruit juice, 1 cup of oatmeal, 1 cup of plain yogurt, 1 cup of pineapple, and a mint tea
Day 9: 16oz. of lemonade, 1 cup of tofu, 1 cup of rice, 1 cup of cranberry sauce, and a mint tea
Day 10: 16oz. of apple juice, 1 cup of squash, 1 cup of baked beans, 1 cup of apricots, and a mint tea
Drink these beverages at intervals throughout the day. Do this for three days, and on the fourth day move on to the next part of this phase.
Day 12: Pre-Contest Diet Begins
From this day onward until you compete, you’re going to be eating foods that are nutrient-rich but calorie-poor. You’ll want to eat a lot of these types of food in the lead-up to the competition. I suggest eating foods like salad vegetables, eggs, oatmeal and protein shakes. The day before the competition you can eat a light meal, but make sure you’re not hungry going into the contest!
The last ten days of this program are entirely focused on preparing you for the upcoming contest that you have trained for. I suggest reviewing the “Looking Your Best” section of this book one more time before the big day. Remember, confidence is key.
When the day arrives, make sure you have everything you need with you: a change of clothes, your competition suit, and all the supplements you intend to take. Go in well-rested and well-fed, and make sure to do a final warm-up. These steps are vital in getting the most out of your competition day. Best of luck!
The Cutting Stack
Now that you’ve decided to diet down and shred up for a competition, it’s time to get started. You’re going to have to make some serious changes in order to look your absolute best, and the first step is creating an eating plan. The ECA stack is a combination of ephedrine, caffeine and aspirin. It is used by a great many athletes to accelerate fat loss, and is particularly popular among figure and bodybuilding competitors. By accelerating the metabolism, the ECA stack helps you get leaner faster.
Sadly, this comes at a cost. The ECA stack can increase your heart rate and cause dizziness and nausea. It can also cause insomnia, so be prepared to struggle to sleep when you take it. Because of these side effects, the ECA stack should be reserved for the final weeks of your diet, when you need to get seriously lean. Do not take it before then, or you may find yourself struggling to complete a single rep in the gym.
For best results with the EC stack:
The week before you begin the EC stack, begin taking a multivitamin and drink at least eight glasses of water per day.
This is to prepare your body as much as possible. You can then begin the EC stack.
The EC stack is a four-week cycle. Take one tablet of each supplement per day. Each day, take one set of the pills twice. (So a total of two tablets per day). This will give you a total of two sets of pills per day.
It’s best to space these out as evenly as possible throughout the day. For example, you can take one set with breakfast and one set with dinner.
You need to begin the EC stack at least five weeks before you plan to compete. This allows you to gradually increase your water intake as the weeks go on.
You can also use the EC stack in combination with a dehydrator to remove any remaining water from your body, granting you truly stunning definition when you eventually step on stage.
The EC stack is a hardcore supplement regimen, and it’s not suitable for everyone. If you’re not comfortable with it, then you should find another method to achieve your dream physique, such as a striated bodybuilding diet.
A Bodybuilding Diet
Bodybuilding diets are a lot less strict than the diets followed by physique competitors. Instead of severely limiting your calorie intake and taking weight loss supplements, a bodybuilding diet involves eating cleanly to gain muscle and burn fat. You don’t need to eat perfectly to see great results from this approach.
Before you begin
Before you begin your bodybuilding diet, you need to do some preparation. This includes weighing yourself and taking notes. You can use this weight measurement to keep track of your progress as you work toward your goal weight.
It’s also a good idea to buy a set of body fat calipers. These are used to measure the fat content in your body, and they’re pretty accurate. You don’t need to use them every day, but it’s a good idea to take some measurements at the start of your diet so you can see your progress as you move toward your goal weight.
If you really want to get serious about your diet, you can get a set of body fat scales. These are scales that can measure your body fat and then transfer the data to an app on your phone. You simply step on the scales and get your body fat percentage reading in seconds. You can then keep track of your weight and body fat percentage to see how your diet is affecting your physique.
Combing a bodybuilding diet with a proper training routine is the fastest way to achieve your goals. To get started, you need to work out how much you should be eating every day.
There are many online tools you can use to calculate your daily calorie needs. For example, the NHS recommends that a man between the ages of 18 and 30 needs around 2,550 calories every day. Their recommendation for a woman in the same age range is 2,000 calories.
This is just a guideline, though. You might need more or less than this amount depending on your height, weight, muscle mass, activity level, and lots of other factors.
You can make things easier for yourself by first eliminating some of these variables.
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