Wednesday, November 9, 2011

November Workout


November Workout
Focus on Strength by Using the Time-Volume Training Method




Warm-up:  5-10 min
·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
o   Hold stretch for 2x20 sec each stretch
·         5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)
·         30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Prisoner Squats

Time-Volume Training (sets x reps) Perform 1-2 exercises for one or two individual muscle group(s)
                Alternate your upper body days from your lower body days.
·         Select a weight that you can lift 10 times
o   Each block (exercise) is 15 min (Rest 10-30 seconds in between resistance intervals)
·         First section
o   Do 3 reps  / Rest 10 sec / Do 3 reps / Rest 10 sec / Do 3 reps / Rest 10 sec…etc
o   Continue until you can no longer do 3 reps with a 10 second rest*
§  *If you can make it 5 min without  getting tired in the first section than you should up the weight
·         Second section
o   Do 3 reps  / Rest 20 sec / Do 3 reps / Rest 20 sec / Do 3 reps / Rest 20 sec…etc
o   Continue until you can no longer do 3 reps with a 20 second rest
·         Third section
o   Do 3 reps  / Rest 30 sec / Do 3 reps / Rest 30 sec / Do 3 reps / Rest 30 sec…etc
o   Continue until you can no longer do 3 reps with a 30 second rest

Cool Down
·         Walk 800m or jog  ½ mile laps
·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
o   Hold stretch for 2x20 sec each stretch
Core + Cardio 2-3xweek (no resistance training on these days)
·         Do regular warm up
·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)
o   Core – pick three or more of your favorite core exercises and perform them to fatigue 
·         Do regular cool down

Weight loss tipWind sprints are a great way to increase your fat burn.   



Workout inspired by Antagonistic Time-Volume Training