Aero-Shaft® Training (our training approach)

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Week 1 – 6

Set 1

80% Effort
  • 1 Mini – 4 Times
  • 30 Sec. Rest
  • 1 Full Size – 4 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 4 Times
  • 30 Sec. Rest
  • 2 Full Size – 4 Times

Set 2

90% Effort
  • 1 Mini – 4 Times
  • 30 Sec. Rest
  • 1 Full Size – 4 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 4 Times
  • 30 Sec. Rest
  • 2 Full Size – 4 Times

Set 3

100% Effort
  • 1 Mini – 4 Times
  • 30 Sec. Rest
  • 1 Full Size – 4 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 4 Times
  • 30 Sec. Rest
  • 2 Full Size – 4 Times
  • 1 Minute Rest
  • 1 Mini – 4 Times
  • 1 Minute Rest
  • AERO-SHAFT ONLY – 4 Times

Week 7 – 12

Set 1

80% Effort
  • 1 Mini – 5 Times
  • 30 Sec. Rest
  • 1 Full Size – 5 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 5 Times
  • 30 Sec. Rest
  • 2 Full Size – 5 Times
  • 1 Minute Break

Set 2

90% Effort
  • 1 Mini – 5 Times
  • 30 Sec. Rest
  • 1 Full Size – 5 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 5 Times
  • 30 Sec. Rest
  • 2 Full Size – 5 Times
  • 2 Minute Break

Set 3

100% Effort
  • 1 Mini – 5 Times
  • 30 Sec. Rest
  • 1 Full Size – 5 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 5 Times
  • 30 Sec. Rest
  • 2 Full Size – 5 Times
  • 1 Minute Rest
  • 1 Mini – 5 Times
  • 1 Minute Rest
  • AERO-SHAFT ONLY – 5 Times

Week 13 – 18

Set 1

80% Effort
  • 1 Mini – 6 Times
  • 30 Sec. Rest
  • 1 Full Size – 6 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 6 Times
  • 30 Sec. Rest
  • 2 Full Size – 6 Times
  • 1 Minute Break

Set 2

90% Effort
  • 1 Mini – 6 Times
  • 30 Sec. Rest
  • 1 Full Size – 6 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 6 Times
  • 30 Sec. Rest
  • 2 Full Size – 6 Times
  • 2 Minute Break

Set 3

100% Effort
  • 1 Mini – 6 Times
  • 30 Sec. Rest
  • 1 Full Size – 6 Times
  • 30 Sec. Rest
  • 1 Full Size + 1 Mini – 6 Times
  • 30 Sec. Rest
  • 2 Full Size – 6 Times
  • 1 Minute Rest
  • 1 Mini – 6 Times
  • 1 Minute Rest
  • AERO-SHAFT ONLY – 6 Times