Commando Cardio
Performance-Based Energy Output That Creates a Metabolic Demand
Jon Bruney
Commando Cardio
Copyright 2021 Jon Bruney.
All Rights Reserved. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author/publisher.
Published by OS Press - Fuquay-Varina, NC
ISBN: 978-1-64184-621-9 (Paperback)
ISBN: 978-1-64184-622-6 (Ebook)
Thank you to Vikki Harris for editing
Thank you to JETLAUNCH.net for book design
Table of Contents
Disclaimer!
You must get your physicians approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that is contraindicated to performing physical activity. This program is designed for healthy individuals eighteen years and older only.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Commando Cardio. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
It is strongly recommended that you have a complete physical examination if you live a sedentary lifestyle, have high cholesterol, high blood pressure, diabetes, are overweight, or if you are over thirty years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you not use Commando Cardio, please follow your doctors orders.
All forms of exercise pose some inherent risks. The authors, editors, and publishers advise readers to take full responsibility for their safety and know their limits. When using the exercises in this program, do not take risks beyond your level of experience, aptitude, training, and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine, treatment, or dietary regimen prescribed by your physician.
Read This First
You do not have to own a Neuro-Burner (which is a specialized piece of equipment designed for Commando Cardio protocols) to start this program or apply its principles. You can use beach towels, a piece of canvas, moving blankets, or tarps. Never let the lack of equipment get in the way of your training! Get creative and get training.
Why Commando Cardio?
Its the question new trainees most frequently ask me... What about cardio, bro? If their definition of cardio is like most people, spending a half an hour on an elliptical machine or treadmill, I tell them, You dont need it! They are usually shocked at my answer. They dont need traditional cardio and neither do you!
If you want:
- scarred heart tissue
- a faster aging body due to free radical damage
- a larger appetite
- less muscle
- more fat
- to waste time
Then by all means, make sure you do all the traditional steady-state cardio you can.
What we all need is proper physical conditioning. I remember in my early days going to Golds Gym and watching guys spend hours on the stair climber (the stair climber was all the rage in the early 90s) after their weightlifting sessions trying to get ripped. They were ripping alright; they were actually ripping off their hard-earned muscle. Yes, I have seen bodybuilders and powerlifters who were poorly conditioned. But, traditional, steady-state cardio is not the best option for increased conditioning.
When I served as a trainer on a weight-loss/transformation local cable television show, I had the privilege of helping some great people make some serious changes to their body composition. I understood their frustration as they signed up for the show. Many of them had been performing hours of steady-state cardio for quite some time. The problem was that in spite of all that cardio, they were actually getting fatter. Their workouts had sapped their muscle and strength. Fortunately, I was able to show them a better way.
Do athletes need steady-state cardio? Unless they are endurance based, my answer would still be no. Commando Cardio will lay a blueprint for athletes to increase their work capacity, tolerate lactate, and increase athleticism.
I believe its possible to even increase endurance without steady-state cardio. When I wanted to run a 5k race for my birthday, I didnt train for it by jogging miles a day. Besides my weight training, I did Commando Cardio. The result: I had no problem running the race.
Its time to break free from the belief you need hours of cardio a week to be healthy. Have you ever seen an elephant in a circus? Elephants have a rope or chain tied around one their legs and attached to a small stake in the ground. You may wonder why the elephant never rips the stake out of the ground and roams off. After all, with the elephants power, it could easily break free. The reason is the elephant doesnt know it can break free. When the elephant is still a baby, trainers chain it every night to a tree. The baby elephant will try with all its power to break the chain. The baby elephant will try over and over to break free without success. After many attempts the elephant gives up, believing that it is impossible to ever be free. Once the elephant is conditioned to believe it cant break free, it will never try again for the rest of its life. So many people are conditioned to believe that if they dont do steady-state cardio theyll die of heart disease or get fat. Its time to rip that stake out of the ground.
I will show you a better way.
I have trained NFL players and Olympic athletes. I also have trained people who just want to get in better shape. I apply the principles of Commando Cardio with all of them.
Why? Because it works! This is not a textbook on aerobics. This is a battle-tested, in-the-trenches methodology that has been successful for all who have embraced it. And not only does it work, but it takes minimal equipment and can be done virtually anywhere. If you are ready for an all-out assault on your conditioning Get ready for Commando Cardio!
Commando Cardio Producing Superior Results!
Commando Cardio: Performance-Based Energy Output That Creates a Metabolic Demand. This type of training raises your metabolic rate through high lactate and increased oxygen intake. Following a Commando Cardio session, the body has to repay its oxygen debt. This creates an effect called EPOC: excess post-exercise oxygen consumption. The EPOC effect causes the body to continue to burn calories long after the training session is finished.
This is accomplished through the implementation of Surge Sets . A Surge Set is an intense bout of exercise done for a short period of time. The sets are all-out, powerful bursts. Just like a wave in the ocean, a Surge Set starts powerfully and affects everything in its path. Just as a wave gets smaller as it comes in to shore, a Surge Set ends as soon as the intensity drops.
These explosive bursts of energy with strategically timed rest periods are what makes Commando Cardio so effective.
The all-out intensity of Surge Sets produces lactic acid in the bloodstream. This causes the body to go through a process of producing growth hormone to help the body recover and adapt. This natural production of growth hormone is one of the reasons why Commando Cardio is so powerful. Here are just some of the benefits you may receive as a result of increased growth hormone levels.
