EDT

Men's Fitness - - New Breed -

THE GROUND­BREAKER Max Whit­lock With two Olympic bronze medals and two sil­vers in the world cham­pi­onships, 22-yearold Bri­tish gym­nast Max Whit­lock knows how to swing to the top of his sport. Yes, his train­ing fo­cuses on tra­di­tional gym­nas­tic body­weight drills but he has also been pre­pared to smash the old-school rules by har­ness­ing vi­brat­ing Pow­er­Plate rou­tines to build agility and pro­pri­o­cep­tion (the body’s ‘sixth sense’, which co-or­di­nates your spa­tial aware­ness and limb move­ments). ‘The vi­bra­tions strengthen the ac­ces­sory mus­cles

For size…

Al­ter­nate be­tween five chin-ups and five bench presses for 15-20min. Rest for 5min. Then al­ter­nate be­tween five squats and five dead­lifts for 15-20min. Aim to in­crease the num­ber of reps each ses­sion un­til you hit a 20% in­crease, then add 5% heav­ier weights.

For speed… STICK SPRINTS

Sprint for 40-50m while hold­ing a stick with both hands above your head. Do this 3-4 times, rest­ing 60sec be­tween sprints.

For power… WEIGHTED STAIR RUNS

Drive up a set of stairs (in a safe lo­ca­tion) with a light bar­bell across your shoul­ders. Do this 4-5 times, rest­ing for 3-5min be­tween runs.

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