Exercise program
mattjd70
Posts: 106 Member
For the exercise program:
The days cycle through Strength, Power, Hi Intensity Endurance, Aerobic (Low Intensity), and Recovery.
A few things:
1) The exercises for the Strength Days are defined on Page 3. But you can do what you want those days. If you are good with Oly lifts, do them. If you like Bench Press, do it. If you are more comfy with machines, do them. Point is...lift something heavy. Slow. Get strong!
2) Core, Stretching are acceptable any day. I just put them in, but you can always work those.
3) Each day, the workout will be posted with explanation, AND alternatives. (ie, the running days can be translated to biking days, swimming days....exercises and formats on power days can be changed to fit you).
4) You can move the order to fit your schedule. Just avoid a) Putting in more high HR days b/c you think it burns more calories...it doesn't and you'll just end up injured. b) going too many days in a row without rest.
5) Don't cherry pick only the days you like!:)
6) SCALE as necessary. If you can't do 5 rounds comfortably, then do 3. If you can't run a mile, run 1/2 mile, etc. This is the advanced version....scale based on your fitness level or you WILL end up injured.
7) These are fun to do with 1-2 other people.
The days cycle through Strength, Power, Hi Intensity Endurance, Aerobic (Low Intensity), and Recovery.
A few things:
1) The exercises for the Strength Days are defined on Page 3. But you can do what you want those days. If you are good with Oly lifts, do them. If you like Bench Press, do it. If you are more comfy with machines, do them. Point is...lift something heavy. Slow. Get strong!
2) Core, Stretching are acceptable any day. I just put them in, but you can always work those.
3) Each day, the workout will be posted with explanation, AND alternatives. (ie, the running days can be translated to biking days, swimming days....exercises and formats on power days can be changed to fit you).
4) You can move the order to fit your schedule. Just avoid a) Putting in more high HR days b/c you think it burns more calories...it doesn't and you'll just end up injured. b) going too many days in a row without rest.
5) Don't cherry pick only the days you like!:)
6) SCALE as necessary. If you can't do 5 rounds comfortably, then do 3. If you can't run a mile, run 1/2 mile, etc. This is the advanced version....scale based on your fitness level or you WILL end up injured.
7) These are fun to do with 1-2 other people.
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Replies
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Just to confirm. Aerobic 30 minutes is a steady state?0
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Yes. And you can do the "time" that's right for you. I put 30m as a placeholder. But it should be low-moderate....these days are a balance/transition between Stress and Recovery. And the essence of the aerobic BASE. Think Savings Account (in a $ metaphor)...build capillaries and mitochondria for oxygen transport...build up that nice reserve.0
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Thanks! Wednesday is normally my rest day so that's perfect!0
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