If you’ve been looking for a training program to help you build muscle, gain strength, and drop body fat this winter, continue reading.
Fail to plan is planning to fail. This rings particularly true when discussing exercise programs. You wouldn’t travel somewhere you’ve never been before without having directions would you? If your fitness goals are supposed to take you somewhere “new,” such as increased strength, weight loss, looking better naked, etc. then you need a road map to help you get there.
This is Phase 1 of a three phase (12 week) training program that will help you get stronger, faster and more defined this winter. You will experience an increase in your explosive power and your conditioning will improve vastly. Are you in?
You will train 5 days per week, taking Wednesday and Sunday off. Monday and Friday will be your “cardio” days while Tuesday, Thursday, Saturday will be your “strength” days. Wednesday can be an “active rest” day meaning you could take a yoga class or go for a hike if you’d like. Sunday is for watching the Patriots win. :)
Of course, these days are simply suggestions. Feel free to move them around to best fit your schedule, but make sure to take a couple of days away from the gym to recover properly and prevent burnout.
Designed to be a “cardio” day. Specifically, you will perform a proper, dynamic warm-up and then find a nearby hill, track, or treadmill and perform a HIIT (high intensity interval training) workout that should not take more than 12 minutes to complete. While time is short, intensity should be high. A sample interval is included below. Be sure to incorporate 10-15 minutes of flexibility/mobility work afterwards to aid with recovery.
These two “strength” days include different movements, but they are similar in their respective set-up’s. After the warm-up, they include a “power” group, two “strength” groups, and finish with conditioning work. They’re both full-body routines, but each day has a slightly different focus.
Your second “cardio” day; Friday is more of a recovery day. I want you to break a sweat, but we’re just trying to get the heart rate up a bit and get 30-45 minutes of steady-state cardiovascular training in. I would recommend picking an activity you enjoy on this day like biking, running, or swimming.
This “density” day is my favorite day of the week. After the warm-up stability/mobility work, the “meat” of the workout consists of five exercises completed in a row for four rounds. Your goal is to complete the 4 rounds in less than 20 minutes. If you are getting through the routine in under 16 minutes, add more weight. If it takes more than 24 minutes, reduce the weight.
5 days a week over 4 weeks and you’ll be well on your way to accomplishing your goals… even before New Years. Tune in next month for Phase 2, but until then work hard, work smart, and maximize your results this winter.
To maximize muscle and strength gains using this plan, 1R would recommend the following supplements: