EPOC is the Answer

Ashley Jones
Head Strength Coach Crusaders Super 14 Rugby

Lose Fat and Maintain/Build Muscle

After almost 30 years in the fitness and sports performance areas, it is still the simple things that elude most people in their quest for results they want. Intensity is and always will be the key for those who have a training age from which to cope with the severity of workouts that will garner the best results.

This was brought home to me again over the last few weeks, where my training partner, Luke Thornley and I have been playing around with Arithmetic Progressions and trying new movements and sequences to increase the intensity as we have accommodated to the stress. So if you have been following our progressions over the last few updates here at Get Strength you are ready for the next phase.

Like this mornings blast:

  • 12 x 2  Green Band + Bar Weight 47 cms Box Squats
  • 6 x 4    Steel Log Block Clean + Push Press

this took us just under 30 minutes, add in the Tabata Intervals for both Strongman and Cardio and a core finishing movement and you still are out in under 60 minutes.

So the complete program if you are ready for it looks like this:




12 x 2  Green Band + Bar Weight 47 cms Box Squats

12 x 2 Split Snatch from floor

12 x 2 Squat Clean + Split Jerk

6 x 4    Steel Log Block Clean + Push Press

6 x 4 Box Jumps

6 x 4 Gorilla Grip Trap Bar Dead lifts

10 x 20 secs on, 10 secs off

Stone Lift & Place

10 x 20 secs on, 10 secs off

Farmer’s Walk

10 x 20 secs on, 10 secs off

Super Yoke

10 x 20 secs on, 10 secs off

Versa Climber

10 x 20 secs on, 10 secs off

Concept II Rower

10 x 20 secs on, 10 secs off

The Grappler

5 x 1 Suitcase Dead Lift + Zercher Combination

5 x 1 Turkish Get Up

5 x 1 Jeffries Side Bend & Pick Up


Change it up every few weeks, Work Hard and Reap the Rewards. Ash

Ashley Jones

Ashley Jones specialist in the physical preparation of rugby athletes. He has worked with professional sports teams that include Sydney Kings, Newcastle Knights, Parramatta Eels, Northern Eagles, Crusaders, New Zealand All Blacks, and Australian Wallabies. Irish by Ancestry, Australian by Birth, Japanese by Accident and a Kiwi by Choice.

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