8 weeks out!
I've talked before about goal setting - choosing your own national qualifiers, national championships, international events and World championships - even if you are just training for aesthetics - or in your home gym, it seems that goals and deadlines are always helpful to keep you focused.
For the aesthetic only crowd - the next "event" is going to be Labor Day Weekend. Labor Day in the US is celebrated by most Americans as the symbolic end of the summer - it's the first Monday in September (this year the 7th), but the entire weekend is usually a big party weekend.
Today we are 8 weeks out. So let's step up the training and nutrition and try to peak for the last big weekend of the summer.
I find there are two primary types of clients that come to our gym - those that need motivation and accountability to get them to the next level -- and those that just plain need to be "Told what to do!". This is for the second group!
Step one: set a goal and PUT IT IN WRITING, and in the present tense (important). For example: "I am (insert a weight that is 16lbs leaner than you are today) and feeling great"
Step two: establish a plan of attack. My go-to fat loss assault is always based around metabolic resistance training and high intensity interval training (as featured in the Afterburn program)
But let's take it one step further and spell it out exactly what I want you to do for the next 4 weeks (this will be the basis of phase one of our new fat loss program that we have been testing this year at the gym and we will be releasing in the fall)
Day One: Strength Training
1: Lower body (e.g. deadlift) work up to 3 sets - 5 reps, 3 reps, then a single rep (5-3-1)
Then back the weight off and perform one set of ten reps.
Superset the following:
2A: Upper Body Push
2B: Upper Body Pull for 2 sets of 5 reps and then 1 set of 10 reps resting 60s between sets
3: Kettlebell Swing 2-3 sets of 10-20 reps, with half recovery
Entire workout should be around 30 mins.
Day Two: Metabolic
Use a metabolic resistance training program on the TRX (click on the names for an exercise video)
1A: TRX suspended lunge (with hop and knee drive)
1B: TRX Suspended Incline Press
2A: TRX single leg squat (each leg)
2B: TRX Atomic Push up
3A: TRX Sprinters Start
3B: TRX Single Leg Chest press
4A: TRX Hamstring Curls
4B: TRX Inverted Row
5A: TRX Hip Press
5B: TRX Power pull
6A: TRX Hamstring Bicycle
6B: TRX Swimmers Pull
Use a 2 x 45s on, 45s off interval split for this workout and finish with TRX curls, tricep pressdowns, side planks, pendulums and suspended crunches for one set of each. Entire workout should take around 36 mins.
Day Three:
Warm up for 5 mins and then perform 5 rounds of 60s at high intensity, followed by 120s at low intensity, with a 5 min cooldown (25 mins total). If you have time - eliminate the 5 min cooldown and just take a 5 mins rest before doing 30 mins of steady state cardio (at around 75% MHR). The entire workout is 25 mins of interval training, or 55 mins if you use the combination.
Day 4-6 (Repeat the above), but change the exercises on the strength training day.
Day 7: is a rest day although 30-45 mins recovery walking is never a bad idea.
Nutrition: We're going to follow the basic outline of Naked Nutrition.
But here's a basic outline for you - six meals per day, protein at each meal, alternating solid food and protein shakes for convenience (adjust calories up or down each week as necessary) with one serving of fruit or vegetables with each meal.
Follow this plan for the next four weeks and expect to see a nice change in body composition.
--
AC
For the aesthetic only crowd - the next "event" is going to be Labor Day Weekend. Labor Day in the US is celebrated by most Americans as the symbolic end of the summer - it's the first Monday in September (this year the 7th), but the entire weekend is usually a big party weekend.
Today we are 8 weeks out. So let's step up the training and nutrition and try to peak for the last big weekend of the summer.
I find there are two primary types of clients that come to our gym - those that need motivation and accountability to get them to the next level -- and those that just plain need to be "Told what to do!". This is for the second group!
Step one: set a goal and PUT IT IN WRITING, and in the present tense (important). For example: "I am (insert a weight that is 16lbs leaner than you are today) and feeling great"
Step two: establish a plan of attack. My go-to fat loss assault is always based around metabolic resistance training and high intensity interval training (as featured in the Afterburn program)
But let's take it one step further and spell it out exactly what I want you to do for the next 4 weeks (this will be the basis of phase one of our new fat loss program that we have been testing this year at the gym and we will be releasing in the fall)
Day One: Strength Training
1: Lower body (e.g. deadlift) work up to 3 sets - 5 reps, 3 reps, then a single rep (5-3-1)
Then back the weight off and perform one set of ten reps.
Superset the following:
2A: Upper Body Push
2B: Upper Body Pull for 2 sets of 5 reps and then 1 set of 10 reps resting 60s between sets
3: Kettlebell Swing 2-3 sets of 10-20 reps, with half recovery
Entire workout should be around 30 mins.
Day Two: Metabolic
Use a metabolic resistance training program on the TRX (click on the names for an exercise video)
1A: TRX suspended lunge (with hop and knee drive)
1B: TRX Suspended Incline Press
2A: TRX single leg squat (each leg)
2B: TRX Atomic Push up
3A: TRX Sprinters Start
3B: TRX Single Leg Chest press
4A: TRX Hamstring Curls
4B: TRX Inverted Row
5A: TRX Hip Press
5B: TRX Power pull
6A: TRX Hamstring Bicycle
6B: TRX Swimmers Pull
Use a 2 x 45s on, 45s off interval split for this workout and finish with TRX curls, tricep pressdowns, side planks, pendulums and suspended crunches for one set of each. Entire workout should take around 36 mins.
Day Three:
Warm up for 5 mins and then perform 5 rounds of 60s at high intensity, followed by 120s at low intensity, with a 5 min cooldown (25 mins total). If you have time - eliminate the 5 min cooldown and just take a 5 mins rest before doing 30 mins of steady state cardio (at around 75% MHR). The entire workout is 25 mins of interval training, or 55 mins if you use the combination.
Day 4-6 (Repeat the above), but change the exercises on the strength training day.
Day 7: is a rest day although 30-45 mins recovery walking is never a bad idea.
Nutrition: We're going to follow the basic outline of Naked Nutrition.
But here's a basic outline for you - six meals per day, protein at each meal, alternating solid food and protein shakes for convenience (adjust calories up or down each week as necessary) with one serving of fruit or vegetables with each meal.
Follow this plan for the next four weeks and expect to see a nice change in body composition.
--
AC
posted by Alwyn Cosgrove at 6:32 AM
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