I hope you completed the first 12-week program successfully. We will now integrate a new training regimen that continues to encompass strength and endurance, with an added flexibility component. The goal in this cycle is to continue to address muscular and cardiovascular fitness while paying more attention to optimizing joint flexibility.

 

The goal in the second cycle is the same as cycle 1 but with a different training format. During this cycle you will return to a three non-consecutive days per week format as follows:

 

 

Week 7, Day 2

 

A. Upper Body Strength Training

Max Dips

Max Pullups

Overhead Press: 6 - 10 reps

Low Row: 6 - 10 reps

Chest Press: 6 - 10 reps

 

B. Interval #1

Similar to the previous 12-week cycle, intervals training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

 

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

 

Warm up = 3:00

Hard effort = 1:00

Easy effort = :30

Bouts = 15

Cool down

(approximately a 25:00 session)

 

IMPORTANT POINTS FOR PROGRAM SUCCESS:

 

  • Always record your workout data from session to session. You can use these strength training forms to log the amount of resistance used, number of repetitions achieved, workout completion time, and any other pertinent information necessary for progression.
  • Make sure you warm up and cool down for each workout.
  • Be safe. It is important to work hard, but don’t push yourself beyond reasonable ability. Err on the side of caution and you will extend your ability to train consistently and enjoy it.
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