Personalni trener Dragutin Mrdak

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Weighted running felt surprisingly well 🏃🏻‍♂️

First run 🏃🏻‍♂️

Route 📍

Second run 🏃🏻‍♂️

Kinda like Murph

There can still be levels of conditioning on each of these but the goal is to be able to do the run without stopping and pull ups , push ups and squats also unbroken on each level and each round.

Difference btw these two levels is removing the vest to maintain same speed and stimulus.

Reducing the distance slightly and resistance for gymnastics.

50% less distance to run here and slightly less reps for the same stimulus and being able to do the rounds unbroken.

The walk here might take a bit longer than the 800m run BUT the stimulus in the end will be the same. Easier to control the HR. If you're doing it indoors you can do it on a Concept 2 bike 2km. A bit shorter but also less impact on joints.

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Ever feel like you have to choose between lifting heavy to build muscle or doing endless cardio to burn fat?
You don't.
My wife and I just smashed a Contrast Method workout, and it is easily one of the most powerful protocols I use with myself and my clients.

What is it?You pair a heavy strength lift with a fast, explosive movement that uses the same muscle pattern.

Why it works for weight loss:
Insane Caloric Burn- It recruits high-threshold muscle fibers.

These fibers require massive amounts of energy to repair, spiking your metabolism for hours after the workout (the EPOC effect).

Maintains Lean Muscle: Traditional "cardio" can waste muscle. Contrast training protects your strength while burning fat.

High Efficiency: You get strength, power, and metabolic conditioning done in half the time.

Swipe through to see the exact supersets we used and how to set them up! 👇

Superset 1: Lower Body Power & Speed:

1️⃣ Heavy Front Walking Lunges + Sled Sprints

This is the ultimate pairing for building athletic legs and torching body fat.
The Heavy Lift: Front Walking Lunges (3-5 heavy reps per leg). This primes the central nervous system and wakes up the glutes, quads, and hamstrings.

The Explosive Match: Sled Sprints (15-20 meters). Right after the lunges, your nervous system is firing at 100%.

You transfer that heavy strength into pure, aggressive horizontal speed.
Rest: Take a brief 15-second transition between exercises, then rest a full 2-3 minutes between sets to recover your power. Repeat for 3 sets.

Superset 2: Upper Body Pushing Power:

2️⃣ Eccentric Push Press + Banded Plyo Push-Ups

Want to build a strong, powerful upper body?
This textbook contrast pairing targets the chest, shoulders, and triceps.

The Heavy Lift: Eccentric Push Press (4-5 reps, lowering the weight slowly for 4-5 seconds).

The slow lowering phase creates massive neurological stimulation.

The Explosive Match: Banded Plyo Push-Ups (5-7 explosive reps).

We harness that brain-to-muscle stimulation to launch off the floor with maximum velocity.

Rest: 15 seconds between exercises, 2-3 minutes between sets. Repeat for 3 sets.

Superset 3: Upper Body Pull & Power Endurance:

3️⃣

Scroll to see things i've used for over a decade that keep me in shape.

KEEP LIFTING HEAVY! Doing more cardio is not the answer! Lifting and controlled cardio is!

Making your own food gives you all control over your calories without counting them.

If you have 4 meals for example and you are training after breakfast then i would have some carbs for breakfast, a lot in PWM and a decent portion for lunch. 0 for dinner.

Non exercise activity is deeply underestimated. But also dont overdo it. 25.000 steps can be counter productive.

If you train hard late in the evening and your PWM is your last meal then you can have carbs to recover but at least on days off you cut them out for dinner.

DM me to book a free call 📲

➡️ REBUILD SYSTEM. WEEK 61 - DAY1 ⬅️

If you are managing to go to the gym 2-3x a week doing any bro split is probably not the best option.

Imagine this, you go to the gym on Monday, you do legs and then life happens, next time you manage on friday and you decide to do chest and triceps or if you're a woman you want to do legs again and then you did 0 upper body that week..

You did 3 muscle groups only once..

Thats why if you dont manage to go to the gym more than 3 times, 3 full body sessions is the way to go.

Here is an example training of the LIFT and SHE LIFT programs of my online training system.

If you wanna have a free trial week on the program write

"REBUILD"

in the comment and i'll send you the link 📥