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Having a good rope makes a big difference, what type of rope are you using? Being that you are 6'3 you might need one a bit longer than some 'standard' ropes.

Picked up a new speed rope and managed a PR on double-unders... does anyone else use these in their training for conditioning/coordination?

http://www.youtube.com/watch?v=-UbBlDwHJ3o

-UbBlDwHJ3o

Picked up a new speed rope and managed a PR on double-unders... does anyone else use these in their training for conditioning/coordination?

http://www.youtube.com/watch?v=-UbBlDwHJ3o

-UbBlDwHJ3o

Thank you!

Thank you! Repped you guys as well...

http://www.youtube.com/watch?v=v3EP7wcqoGI

v3EP7wcqoGI

http://www.youtube.com/watch?v=v3EP7wcqoGI

v3EP7wcqoGI

Here is the recommendation for the gentleman who was looking to split the Lower Body day into two sessions:
...

Sorry for the confusion, I meant the template (exercises/days) but not the overall program.

Just for reference purposes the way that I performed the workout when I did HCT-12 was a couple of...

Thank you! Repped...

Quick bump for some additional assistance... reps are recharged now.

I would not recommend doing that unless you had one of the sessions focused on 'power' (heavier weight and lower reps) and the second session that week focused on 'volume' (lighter weights more...

This is what I would typically recommend:



With that said if you are working to prioritize a specific muscle group or movement then it might make sense to change up the order, especially if...

You could go with a two-day split, in fact if you decide to go that route I would recommend the HCT-12 template:
...

If your goal is hypertrophy I would go with the 4/5 Day split posted in this thread.

With regard to progression I recommend auto-regulation (going based on how you feel that particular day),...

The way that I would incorporate the complexes would be to 'warm up' with a light barbell complex involving compound movements (deadlift/clean/front squat/push press/back squat/BTN press or...

This program should work for you, assuming that you are combining the weight training with some cardiovascular work (preferably High Intensity Interval Training - HIIT).

If you are not familiar...

Thank you... just flipped you from red to green.

Thank you! Here are some training articles that I have written: http://mutaffis.wordpress.com/articles/

The ones that are in progress right now include an article on Recovery and another one on...

I appreciate the support!