T Nation

New 1B Type 12 Week Program: Farmer's Walks Instead of Prowler Sprints?

Hello CT. I just bought your new 1B program. For the prowler sprints, can I substitute with farmer walks? If so, how heavy and how much?

Yes you can. I would do with 30-60m sets, same number of sets as prowler sprints, using a the max weight you can use for the distance with solid posture/form

Excellent. I will be using a trap bar for those.

Can you explain the cardio progression section? What intervals are done when exactly intra-workout? Can cardio be assumed optional altogether?

What would you recommend for adding calf training into this program?

The intervals are normally done post-workout. And yes, you don’t need to do cardio at all if you don’t need it for your goal.