Tuesday, May 26, 2009
Friday, May 22, 2009
Thursday, May 14, 2009
12 Weeks - Phase 4
Phase 4
3 Weeks
Phase 4 brings you into the home stretch for this intense cardiovascular program. This phase is important in that you build the ability to handle a volume of intense work. Keep in mind that all sprints, regardless of the distance, should be performed with a high level of effort.
Week 10: CV training 4 times this week. Days 1, 3 & 4 are Fartlek* interval days and day 2 is a recovery workout. Days 1, 3 & 4 are 20 minute sessions with a 10 minute warm-up then sprinting for random time/distance with as little recovery as needed for 10 minutes. Day 2 is a recovery workout for 20-30 minutes.
Week 11: CV training 4 times this week. Days 1, 3 & 4 are Fartlek* interval days and day 2 is a recovery workout. Days 1, 3 & 4 are 20 minute sessions with a 10 minute warm-up then sprinting for random time/distance with as little recovery as needed for 10 minutes. Day 2 is a recovery workout for 20-30 minutes.
Week 12: This is a back off week. CV training 3 times this week. Days 1 & 3 are 20-30 minute casual sessions and day 2 is a 30 minute workout with ratios of 1:1. This means you will perform a 10 minute warm-up then sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles).
*Fartlek is a Swedish term that means “speed play” and intervals are random bursts of speed and recovery.
Monday Tuesday Wednesday Thursday Friday Saturday
Week 10 Intervals Intervals Intervals 30 minutes
Week 11 Intervals Intervals Intervals 30 minutes
Week 12 30 minutes Intervals 30 minutes
Keep in mind that this is a generic type plan and that you should use this program to the best of your ability. Make alterations as you see fit to suit your personal needs and desires. Not completing all required days during the week should not prohibit you from continuing the 12 week cycle.
Remember, a little bit of something is better than a whole lot of nothing!
TRAIN WITH A PURPOSE!
3 Weeks
Phase 4 brings you into the home stretch for this intense cardiovascular program. This phase is important in that you build the ability to handle a volume of intense work. Keep in mind that all sprints, regardless of the distance, should be performed with a high level of effort.
Week 10: CV training 4 times this week. Days 1, 3 & 4 are Fartlek* interval days and day 2 is a recovery workout. Days 1, 3 & 4 are 20 minute sessions with a 10 minute warm-up then sprinting for random time/distance with as little recovery as needed for 10 minutes. Day 2 is a recovery workout for 20-30 minutes.
Week 11: CV training 4 times this week. Days 1, 3 & 4 are Fartlek* interval days and day 2 is a recovery workout. Days 1, 3 & 4 are 20 minute sessions with a 10 minute warm-up then sprinting for random time/distance with as little recovery as needed for 10 minutes. Day 2 is a recovery workout for 20-30 minutes.
Week 12: This is a back off week. CV training 3 times this week. Days 1 & 3 are 20-30 minute casual sessions and day 2 is a 30 minute workout with ratios of 1:1. This means you will perform a 10 minute warm-up then sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles).
*Fartlek is a Swedish term that means “speed play” and intervals are random bursts of speed and recovery.
Monday Tuesday Wednesday Thursday Friday Saturday
Week 10 Intervals Intervals Intervals 30 minutes
Week 11 Intervals Intervals Intervals 30 minutes
Week 12 30 minutes Intervals 30 minutes
Keep in mind that this is a generic type plan and that you should use this program to the best of your ability. Make alterations as you see fit to suit your personal needs and desires. Not completing all required days during the week should not prohibit you from continuing the 12 week cycle.
Remember, a little bit of something is better than a whole lot of nothing!
TRAIN WITH A PURPOSE!
Don't Become a "Train" Wreck
Over the years, the health and fitness community has become inundated with self-appointed and commercially anointed experts, making it increasingly more difficult for individuals to differentiate what they need to do to become healthier and more fit. With all the information available nowadays on exercise and nutrition (and all their many facets), it’s no wonder so many people either end up paralyzing themselves and end up doing nothing or they end up engaging in something totally inappropriate for what they need. Now, I’m not claiming to be an expert or one of the personally proclaimed gurus I was referring to just a second ago, but I can offer some advice so you keep on the right track (c’mon, you knew I was going to use that phrase with the title being what it is) and give you some simple, yet effective guidelines that will hopefully ad some clarity to what is needed to improve your overall health and fitness.
- Keep things “vanilla”: The basics work so don’t be afraid to do something as simple as pushups, situps and a 2 mile run as a workout for the day.
- You don’t have to train and hour a day, 5 days a week: 10-15 minutes a day of physical activity will do wonders for your body, mind and spirit. If you don't believe me, give it a try for a week and then re-evaluate.
- Be consistent: Exercising and eating properly is not a part time gig – it’s something that warrants constant attention if you want results, but then again, doesn't anything in life require the same attention?
- Don’t get caught up in trends: Health and fitness should not be trendy. Clothes, hair styles and music can be, but not your approach to better health. Stay with the basics - THEY WORK!
- Stop listening to the experts: They are usually talking out of their glute-holes and are just trying to sell you something you don't need. Everybody has a gimmick nowadays - listen to your own body.
- Make your fitness a personal venture: Exercise should be a very private and personal journey so make it one for yourself. Don't just go through the motions and follow others like an aimless sheep. Make your training a meditative experience.
Saturday, May 02, 2009
12 Weeks - Phase 3
Phase 3
3 Weeks
Phase 3 starts the anaerobic/speed training that helps kick your conditioning in high gear as well as helps with burning more body fat. As with the other 2 phases, we will ease into this segment. Keep in mind that all intervals, regardless of the distance, should be performed with a high level of effort.
Week 7: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:1. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.
Week 8: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:2. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 30 seconds, jog for 1 minute, sprint for 30 seconds, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.
Week 9: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:3. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 15 seconds, jog for 45 seconds, sprint for 15 seconds, jog for 45 seconds, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.
Weeks 7, 8 & 9
Monday Intervals
Tuesday 30 minutes
Wednesday 0ff
Thursday Intervals
Friday 30 minutes
Saturday & Sunday off from running
The Final Phase Next.......
3 Weeks
Phase 3 starts the anaerobic/speed training that helps kick your conditioning in high gear as well as helps with burning more body fat. As with the other 2 phases, we will ease into this segment. Keep in mind that all intervals, regardless of the distance, should be performed with a high level of effort.
Week 7: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:1. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.
Week 8: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:2. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 30 seconds, jog for 1 minute, sprint for 30 seconds, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.
Week 9: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:3. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 15 seconds, jog for 45 seconds, sprint for 15 seconds, jog for 45 seconds, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.
Weeks 7, 8 & 9
Monday Intervals
Tuesday 30 minutes
Wednesday 0ff
Thursday Intervals
Friday 30 minutes
Saturday & Sunday off from running
The Final Phase Next.......
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