THE BLOG

Fall Is Here, So Let's Kick It Up a Gear! (Part 2)

10/09/2012 08:15 am ET | Updated Dec 09, 2012

Over the next four weeks I'm going to give you a choice: You can either focus on getting much stronger or you can continue to work on improving your body composition. One again, you will have two different strength training programs ("E" and "F") to follow, and you will alternate between them over the course of the training phase. The biggest difference between the two goals will be the manipulation of the acute training variables (i.e., sets, reps, load, tempo and rest periods). For the energy system training component, you will also have two different programs, EST-3a, EST-3b and EST-Rec. During this phase, I'm going to switch you to a high cardio, medium cardio and a low cardio (i.e., recovery) day.

Phase 4 Schedule (Four Weeks):

2012-10-09-Screenshot20121009at2.07.11PM.png

Once again, before each strength training session, I want you to perform one set of each of the following dynamic warm up movements in order to properly prepare for strength training sessions. I've changed all of the drills except for the first one.

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Below are your two new strength training routines (Programs E and F). You will notice that the repetition bracket for the first two exercises in each program has dropped from 10-12 to 6-8 reps. By decreasing the repetition bracket, you will be able to train with more resistance which will increase your strength. And, since we are going to be using more weight, I've increased the rest periods between those first two exercises so you can get the maximum effort for each set. On the other hand, I've decreased the rest periods between exercises B1, B2, C1 and C2 in order to increase the density of the workout. This cool little alteration in the rest periods will make the workout more metabolic, which will help increase the caloric expenditure as well.

Strength Training Program E (Strength Track)

TBD = to be determined

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Strength Training Program F (Strength Track)

TBD = to be determined
X = explosive

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These two versions of the program are for those of you who would like to continue to focus on body composition changes but with an emphasis on increasing your work capacity.

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Strength Training Program E (Body Comp Track)

TBD = to be determined

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Strength Training Program F (Body Comp Track)

TBD = to be determined
X = explosive

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As you did in the previous program, please use your same age-predicted Max Heart Rate (HR) in order to set up your heart rate training zones. This time you are going to multiply that number by .50, .59, .60, .65, .75, .80 and .89 in order to determine your heart rate training zones for your zones. You will still use the same recovery training zone as you did in the summer workout. Since we are switching up the intensity, I recommend that you review the RPE chart as well as the Heart Rate & RPE Training Zone chart in order to make sure you clearly understand the difference in intensity from your previous EST workouts. (See here.)

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Energy System Training Program 3a: Anaerobic Intervals
(Total Time = 22-25 minutes)

Warm Up: Five minutes at 50-59 percent of Max HR or an RPE of 1-2
Work Interval #1: 30 seconds at 80-89 percent of Max HR or an RPE of 7-8
Recovery Interval #1: 60 seconds at 50-59 percent of Max HR or an RPE of 1-2 (Depending on your current fitness level, repeat the work and recovery interval for a total of 8-10 times.)
Cool Down: Three minutes at 50-59 percent of Max HR or an RPE of 1-2

Energy System Training Program 3b: Aerobic Intervals
(Total Time = 26-30 minutes)

Warm Up: Five minutes at 50-59 percent of Max HR or an RPE of 1-2
Work Interval #1: 180 seconds at 65-75 percent of Max HR or an RPE of 4-6
Recovery Interval #1: 60 seconds at 50-59 percent of Max HR or an RPE of 1-2 (Depending on your current fitness level, repeat the work and recovery interval for a total of 4-5 times.)
Cool Down: Three minutes at 50-59 percent of Max HR or an RPE of 1-2

Energy System Training Program: Aerobic Recovery
(Total Time = 40 minutes)

Warm Up: Five minutes @ 50-59 percent of Max HR or an RPE of 1-2
Work Interval: 30 minutes at 60-65 percent of Max HR or an RPE of 3-4
Cool Down: Five minutes at 50-59 percent of Max HR or an RPE of 1-2

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Joe Dowdell, CSCS, is a personal trainer and strength coach to some of the world's top athletes, actors, models, and CEOs. The founder and CEO of Manhattan's Peak Performance gym, Dowdell is the author of Ultimate You and has contributed to the following books: Mario Lopez's Knockout Fitness, Men's/Women's Health The Big Book of Exercises, and 50 Cent's soon to be released fitness book Formula 50. Visit Joe's website at www.JoeDowdell.com, and follow him on Facebook (JoeDowdellFitness) and Twitter (@JoeDowdellnyc).