I'm Steve — MiniWorkoutDad!
Reverse Cycles: The Power Up You Need For Extra Progress!
Get ready to add a new challenge – and boost your progress — by doing these ‘reverse’ cycles. They feature in all my own workouts now…
Change the order to change the challenge
You workout to challenge your body to adapt. “Reverse Cycles” stack the demands on your body differently, because they change the order muscles are worked.
I say “reverse”, but it’s not practical to simply do the workout backwards. This is the best compromise that starts and ends with the bag on the ground and includes ALL the lifts and holds.
Spread your energy
Doing the standard workout (Phases 1 thru’ 9), you begin, most energetically, with the Squat to Overhead and end every cycle most exhaustedly on the Push-off Lunges.
But, I know, when I’m getting tired my Phase 8 gets less energy and attack than Phase 1 did.
And, if you’re not flagging in the latter Phases after a few cycles, then you almost certainly need to increase your bag weight!
The clear solution to the same exercises always getting your best efforts is to switch-up the order.
Different demand stack
But, there’s another benefit: a different demand stack.
In our workout, we don’t isolate muscles. You’re always training many at once. And, more than one hold or lift will exercise a muscle, but in a different way.
Some muscles get exercised back-to-back in the forward cycles. And some different ones, get the double hit in the reverse cycles.
Reverse Cycles are a great new challenge, but…
One of the challenges is remembering the order, because old habits die hard!
That’s one reason I use my Reverse Cycles Workout Video.
The other is because you get a better workout.
There’s less stalling, cutting holds, or dragging the pace with the video keeping you strict.
And you won’t miss a detail.
It works for me!
Back a big beneficiary
Your back is a big beneficiary of doing reverse cycles. That’s because, you start with the shrugs and go into the pendlay straight after.
You’ll find the pendlay tougher in reverse cycles.
But, it’s not just proximity that makes a difference; it’s the order too.
You’re usually fresh as a daisy doing Phase 2 Front Upper Isometric. Not in reverse cycles, though. That’s because you already toasted your triceps and shoulders doing the Overhead Isometric! And, as for the Squat to Overhead lift that’s usually Phase 1…phew!
Discover the difference…
I could go on, but the best way to discover the difference is to try it!
Watch the video tutorial to see how. You’ll notice I’m marching in the Overhead Isometric. This is a Phase 7 add-on I wrote about a while back, that I now pretty much always do.
You cannot see it in the tutorial, but I also have incorporated the gastrocnemius and soleus add-on into what’s normally Phase 8 (the shrugs). Just lifting the weight off your heels is enough.
Part of the only workout I do at 52
I only do this one workout (the same 9 exercises), but every workout shouldn’t be identical. And, I’m always trying to progress. That means:-
- Being extra diligent in your execution of every exercise in every cycle (which is why I always workout to my own videos)
- Doing more cycles back-to-back without pausing for breath (I find the videos keep you moving and limit stalling for time)
- Using these reverse cycles (seriously, I’ve been doing at least 3 per workout since November ’24)
- Doing all the squeezes, pushes and pulls that really make the difference in this workout (the videos don’t let you forget them!)
- Have I mentioned always following my workout videos?! 😆 Seriously, after switching to using these every single time, I’ll never go back. It’s simply a better workout when you stick to the videos.
- Adding more weight to your bag
- Being in total control of the weight – even when moving between Phases
- Incorporating the add-ons I share via the free Workout Success emails
REVERSE Cycles:
Backwards for Progress!
Download the Reverse Cycle Workout Video and get them dialled-in to your regimen!
Remember: there is no physical progress in your comfort zone; your body only responds to struggle!
Steve – Miniworkoutdad
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