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 tip: Wind sprints are a great way to increase your fat burn.
No comments:
Post a Comment