Phase 1
3 Weeks
The purpose of Phase 1 is to get you up and doing some cardiovascular training if you aren’t already. If you are, that’s fine; this will give you some time to focus on a specific program. This cycle is geared to getting you on a steady schedule so you can develop a solid aerobic foundation. Through this phase, you will develop an efficient heart and lung system which will increase your endurance and improve your recovery capabilities.
Week 1: CV training 2 times on non-consecutive days for approximately 20 minutes.
Week 2: CV training 3 times on non-consecutive days for approximately 20 minutes.
Week 3: CV training 3 times on non-consecutive days. Days 1 & 3 train for 20 minutes, day 2 train for 30 minutes. A sample week is below.
Week 1 Monday and Thursday 20 minutes each session
Week 2 Monday, Wednesday and Friday 20 minutes each session
Week 3 Monday and Friday 20 minutes each session, Wednesday 30 minutes
Next time: "Phase 2"
