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.
During this cycle you will train 4 days per week. I recommend 2 consecutive work days, followed by a rest day, followed by 2 more work days and 2 days to recover. The format will be as follows:
Week 5, Day 3
A. Upper Body Strength Training
Low Row: 10 – 14 reps
Overhead Press: 10 – 14 reps
Pulldown: 8 – 12 reps
Chest Press: 8 – 12 reps
Upright Row: 8 – 12 reps
B. Continuous Work #5
Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).
Unlike most continuous runs performed at a relatively low level, these will require you to up the intensity. The goal will be to work as hard as you can without resting. Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold. Note that no continuous workout is longer than 30 minutes, so make sure you get the most out of the relatively brief sessions.
3:00 warm up
3:00 cool down
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.
- Complete non-active recovery days are recommended to allow your body to recover, adapt to the prior exercise stresses, and avoid overuse injuries. Live by this rule: work hard and rest hard.