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Anything in his book that he doesn’t cover in his articles? Sometimes I follow his 4 weeks plan which involves the various types of interval training
I can give a basic run down
Basically he says you have to do aerobic cardio thing (30 to 60 mins) and the interval stuff plus he has some "extra stuff" in his book that i have never heard about lol.
More long cardio when far away from fight and intervals when closer.
Then he has stuff about lifting but i dont lift so i havent read it.
Its an ok book but not necessary to buy