Strong, Fast & Fit: Bringing It Home (Part II, Month 6)


By Andrew Heffernan |

When was the last time you slammed a medicine ball against the ground as hard and as fast as you could? Or jumped in the air as high as possible?

It’s the final month of Strong, Fast & Fit: Part II — a time to build on everything you’ve done so far while taking another step forward in your strength and cardio fitness. In the next four weeks, we’ll be adding new explosive, athletic movements: jumps, throws, pushes, and leaps.

It’s hard work, but it can be a lot of fun, too.

These moves are designed to turn all your newfound strength into power — the ability to move quickly and accurately in all planes of motion. It’s a key component of athletic movement and an insurance policy against falls and accidents.

At the end of the month, you’ll be strong, powerful, flexible, and resilient enough to take your fitness journey in any direction you wish. Enjoy the new vigor you’ve worked so hard to build.

With a foundation of fitness supporting you, the sky’s the limit.

Happy landings!

This month, you’ll return to alternating between two full-body workouts on three nonconsecutive days each week. Feel free to change workout days based on your schedule. During the month, you’ll complete 12 workouts (six “A’s” and six “B’s”) for a total of six rounds. pairs of exercises targeting similar muscle groups. The first move (labeled “A” in each pair) is an explosive movement; the second (labeled “B”) is a strength move. Rest as little as possible between the A and B moves. Then rest about 60 seconds before returning to the A move and repeating the cycle. Continue in this manner until you’ve completed all sets in the pair, and then proceed to the next pair of exercises.For moves labeledperform as many reps as you can without sacrificing form.Prior to each workout — and any time you need some quick energy — perform the mobility and activation drills from month 2. (For a refresher, visit .)There are two cardio sessions per week: cardio A and cardio B. Schedule them whenever you can, ideally on separate days from your strength work. The same day can work, too — it just makes for a long workout.Choose any form of cardio you enjoy, indoors or outdoors. After a five-minute warm-up, spend 20 to 30 minutes on the activity at a comfortable pace (6/10 on an effort scale). Cool down with light movement or by stretching for five minutes.Perform your cardio activity of choice at an easy pace (4/10 on an effort scale) for five minutes. Then spend 30 seconds at a near-maximal pace (9/10) followed by 150 seconds (two and a half minutes) at a recovery pace (5/10). Repeat the three-minute work–rest cycle a total of six to eight times — depending on your energy level and time available.

Congratulations! You’ve completed Strong, Fast & Fit: Part II. If you’ve followed along faithfully, sticking to our lifestyle tips and workout recommendations, you’re likely stronger, more energetic, and more athletic than you’ve been in quite some time. Depending on your workout history, that might mean .So congratulations for making your health a priority, for overcoming all the obstacles that prevent busy people from exercising, for staying disciplined and focused, and — we hope — for adopting a beneficial habit that will stick with you for life.Getting and staying fit is a lifelong journey, not a goal you reach and put behind you. Nevertheless, there are times when celebrating a victory along the way is called for. Right now is certainly one of them. Bravo!

As you come to the end of the six-month program, you might be wondering, “Now what?” The truth is, when fitness is a part of your life and an ongoing tool for physical and mental well-being, there is no “end.” Rather, you take the lessons you’ve learned and the strength you’ve gained and apply it.You can opt for a new program — possibly one that is focused on a sport-specific goal, such as aor powerlifting meet — or progress previous programming to suit your improved strength, speed, and endurance. The beauty of the Strong, Fast & Fit programming is that it’s a solid template that can be repeated and progressed.If you choose this route, go back to month 1 and progress the moves by choosing more difficult variations, adding weight, aiming for more good-form repetitions in the time allotted, or a combination of the three.Here are other programs to try: Experience Life.

COMING CLEAN: Inspirational Stories: Danni of The Biggest Loser

Learn This Skill: A Faster Freestyle