You may have seen the letters MFT floating around YHC’s Strava account. Well, you’re bouta learn today. MFT stands for Max Frequency Training, but has also be referred to as “Mutha Fuckin’ Tuckin”, or more understandably the “Mario Flatulence Theory”. The concept behind this is to focus on compound lifts that involve more than one muscle group (i.e. bench, squat, OHP, etc.), rather than isolated lifts. Could give you the science behind it, around protein synthesis and whatnot, but fuck it and just trust YHC on this one. Thus, welcome to BFT® (Brave Frequency Training). Duh.
Note 1: Gloves strongly recommended
Note 2: Time under Tension (TUT) is important. Ask a bro if you don’t know what this means. They are typically the ones not wearing sleeves.
Note 3: Rep breakdown: Strength (5-8), Mass (8-10), Endurance (10-12)
|Lap 1||Legs||Coupon Squats||1||8-12|
|Feet Together Squats||1||8-12|
|Shoulders||OHP – Coupon||2||8-12|
|Balls to Wall w/ Press (Carolina Dry Docks)||2||8-12|
|Stairs – Every other step (aka 2 at a time)|
|Stairs – Every step|
|Lap 3||Shoulders/Back||Pull-ups (Ledges in deck)||4||8-12|
|Chest/Tris||Dips (You’re going to have to be creative here)||4||8-12|
|Stairs – All You Got|
|Tris||Tricep Extensions (or Curls if you’re Goonie)||4||8-12|
|Stairs – Coupon|
If you have questions before tomorrow, reach out. If you have a question during the workout, ask someone beside you.
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