Hopefully at this point, you should have six weeks of training under your belt, so now it's time to turn it up a notch. If you are just joining us, I would highly recommend that you go back and start with the six-week end-of-summer program. In this phase, we are going to increase the intensity of the strength training programs. Yup, that's right, I said programs!
You will have two different strength training programs ("C" and "D"), which you will alternate between over the course of the next four weeks. For the energy system training component, you will also have two different programs, but instead of alternating between them, you will perform EST-2a for the first two weeks and then EST-2b for the last two weeks. During this phase, we will be focusing on the development of your anaerobic energy system. As a result, we will be increasing your post-exercise oxygen consumption (EPOC), which is really a fancy way to say that you are going to burn more calories, even after the cardio session ends.
Training Schedule: Phase 3 (Four Weeks):
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 the strength training sessions. I've changed the first drill from the previous warm-up routine, but we're still targeting the T-Spine. As for the rest of the movements, they are the same.
---
Below are your two new strength training routines (Programs C and D). 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 C
TBD = to be determined
---
Strength Training Program D
TBD = to be determined
AMRAP = as many reps as possible
---
As I mentioned earlier, we are going to emphasize the anaerobic system during our energy system training. We will do this by introducing a concept called high intensity interval (HIIT) training. HIIT is accomplished by simply alternating between periods of high intensity work intervals with lower intensity recovery intervals. The net effect of this style of cardio is a greater amount of caloric expenditure in a shorter amount of time.
As you did in the previous program, please use your same age-predicted Max Heart Rate (HR) in order to set up you heart rate training zones. This time you are going to multiply that number by .80 and .89 in order to determine your heart rate training zones for your anaerobic work intervals. 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 and RPE Training Zone chart in order to make sure you clearly understand the difference in intensity from your previous EST workouts. (See here.)
---
Energy System Training Program 2a: Anaerobic Intervals
(Total Time = 20-22 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: 90 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 5-6 more times.)
Cool Down: Three minutes at 50-59 percent of Max HR or an RPE of 1-2
Energy System Training Program 2b: Anaerobic Intervals
(Total Time = 20-23 minutes)
Warm Up: Five minutes at 50-59 percent of Max HR or an RPE of 1-2
Work Interval #1: 60 seconds at 80-89 percent of Max HR or an RPE of 7-8
Recovery Interval #1: 120 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 4-5 more 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 60-69 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
---
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).