Max Capacity Training is a workout programme that offers intense bodyweight training over a 12-week period. You are required to work out three times a week for 12 weeks. Each workout session lasts 16 minutes, excluding warmup and cooldown. I came across the Android app of the plan and later the web site that also has the plan available for free.
There are a variety of things that I find very good about the program:
The exercises in the training plan will work out your entire body. They cover the main exercise groups: squatting exercises, pushing exercises, lunge variations and plank variations. The only missing group is pulling exercises.
The fact that the workouts all consist of bodyweight exercises means that you do not need to have any special equipment to follow the plan.
One of the things that stands out for this program is the intensity. There are only short rest periods between exercises, thus ensuring that the workout session is kept intense throughout, unless you decide to slack off.
Max Capacity Training has a wide variety of exercises, so that you will not feel that you are overdoing any one particular exercise.
Also, the workout intervals are different, such that when you complete a workout, for the rest of the plan, you will not do the exercises in it again it in the same way again.
One of the best things about the program is that while having a variety of exercises and interval timings, the program follows a consistent pattern:
- 16 minutes per workout,
- four exercises per workout,
- consistent protocols – One week will follow the 50-10 Protocol, the next week will follow the Tabata Protocol and the week after that will be the Time Attack
- Each workout will usually have a squat variation, a pushup variation, a lunge exercise and a plank exercise
The program contains clear instructions on how to perform each exercise, complete with illustrations. There are also instructions on how to score your performance. These scores are used in subsequent workouts, but can also be used to evaluate your performance against that of others who share theirs on the Web.
The plan is available for free at http://www.maxcapacitytraining.com and as a free app. However, there is also a book available for purchase at Amazon.
There are only two things where the plan could be improved. First is that perhaps because of its entirely bodyweight approach, there is no pull exercise in the plan.
The only other thing that may perhaps be seen as a drawback for some is that the workouts are quite intense, and may not be suitabe for someone who is not relatively fit. However, even if you are a beginner, you can still follow the plan and perform the exercises at your pace.
I highly recommend the plan for anyone who is looking for a serious fitness workout that can be done at home, and for free.