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Strength And Conditioning Workout Plan3/22/2021
Whether you already have a tried-and-true strength and conditioning routine, or youd like to shake out of a workout rut, weve worked with certified fitness professionals Joe Scali and Sharan Dhaliwal of Semiahmoo Athletic Club to create a 7 day Vega Sport Strength and Conditioning Plan.You multitask at work and at home, so why not multitask in the place where its actually the most effective: the gym.).Rather than create a 20 page PDF, this blog post will help you get started with the plan.
If youre newer to strength or conditioning workouts, weve also broken down the included exercises into step-by-step instructions. In the fitness industry that is called 55 and its one of the most popular muscle strength building approaches out thereif 55 were a senior in a class of workouts, it would be crowned Homecoming King AND Most Likely to Succeed. This 55 workout was designed to target all major muscle groups to promote muscle growth and full-body strength. It also incorporates periodization so you dont hit a plateau, while giving your sufficient recovery time between training. Thats because choosing the weight is crucialand personal to you and your current fitness. To find the right weight, you should select a weight that you can do for a total of 5 sets with 5 reps, without over-exerting yourself. If youre not sure how much weight you can safely lift, check in with a certified personal trainer for advice. This time, warm up with a few light sets, slightly lower than what you started week 1 with. Adding 5 to 10lb each round, do 4 reps, then 3 reps, then 2 reps. Now, add the heaviest weight you can lift with excellent form, and do 1 final repetition. If you still feel like you have more fuel in the tank after that 1 rep, add a little more weight and try for another 1 Rep Max. Since you are building to a 1 Rep Max 5 to 10lb heavier than what you achieved in Week 4, Week 5 through 8 will be about building to that new 1 Rep Max. Work backwards from the new 1 Rep Max you are striving for, to find the weight youll start with in week 5. Compared to steady-state cardio, metabolic conditioning improves your metabolism post-workout, Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology of Nutrient Metabolism. Boutcher SH. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity. Accessed 41515 from:, and benefits your cardiovascular health. Astorino TA, Allen RP, Roberson DW, Jurancich M. Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. AND it takes less time than trudging away on a treadmill, leaving you for more time to hang out with your partner, catch that game, or attend that 20 th work happy hour this month. The only catch Youre going to have to go all out when its ON. Your legs will burn, your lungs will ache, youll want to stop. Youve been warned. Pick one of the following to end your workout with (and switch it up day to day).
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