Endurance
I have chosen the time limit of five minutes per exercise. This is simply because I believe that five minutes is plenty long enough to play anything at a high tempo. When following this system, do not exceed this time limit. When you start, it will feel quite easy for you to do five minutes on a given exercise. Do not be tempted to do longer. The exercises will become hard soon enough and when you reach the higher intensities, you will struggle to complete five minutes. If you do increase the time you will stall earlier and risk injury. Remember, do not change the system. Follow it exactly as it is written and you will get maximum results!
Rest
Rest for a minute in between exercises. This will increase as the exercises become more intense.
What to do when you stall
As the intensity increases you will eventually reach a point where you cannot go faster for a given exercise. This is the point at which most people give up, because they do not know what to do. When you stall it is not the end. Simply complete the exercise as best you can. Next session stay at the same tempo for that exercise. If you stall twice in a row for a given exercise, simply decrease the speed (De-Loading) by 10%. For example if you stall at 100 b.p.m. twice in a row, you decrease the speed by 10b.p.m. (10% of 100) to 90 b.p.m. and carry on as before. After two speed decreases in a row on a given exercise, you simply switch to increasing the speed once a week. After two more decreases in a row on a given exercise, switch to speed increases once a fortnight. Finally after two more decreases in a row, switch to once every week. Then to once a month. At this point you will be nearing the top of your tempo and endurance range.
I have chosen the time limit of five minutes per exercise. This is simply because I believe that five minutes is plenty long enough to play anything at a high tempo. When following this system, do not exceed this time limit. When you start, it will feel quite easy for you to do five minutes on a given exercise. Do not be tempted to do longer. The exercises will become hard soon enough and when you reach the higher intensities, you will struggle to complete five minutes. If you do increase the time you will stall earlier and risk injury. Remember, do not change the system. Follow it exactly as it is written and you will get maximum results!
Rest
Rest for a minute in between exercises. This will increase as the exercises become more intense.
What to do when you stall
As the intensity increases you will eventually reach a point where you cannot go faster for a given exercise. This is the point at which most people give up, because they do not know what to do. When you stall it is not the end. Simply complete the exercise as best you can. Next session stay at the same tempo for that exercise. If you stall twice in a row for a given exercise, simply decrease the speed (De-Loading) by 10%. For example if you stall at 100 b.p.m. twice in a row, you decrease the speed by 10b.p.m. (10% of 100) to 90 b.p.m. and carry on as before. After two speed decreases in a row on a given exercise, you simply switch to increasing the speed once a week. After two more decreases in a row on a given exercise, switch to speed increases once a fortnight. Finally after two more decreases in a row, switch to once every week. Then to once a month. At this point you will be nearing the top of your tempo and endurance range.