Step 2: Training Guide

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1) Establish your objective:

Is important to establish clearly your training goal, from that it will depend the election of the workout routine you should do (see objectives). It can be more than 1 objective, but it will be better to start with only one, once accomplished that objective, you can move on to the next one.

2) Locate your level:

You must know what physical level you are when picking a workout, to clarify, it doesn’t mean you cannot do the harder routines. But, to start in the right physical level will allow you to enjoy and take full advantage of the workouts.

a) Starters level

Description:
If you are not in physical shape, or you are sedentary, or you practice or made exercise in the past but you have more than 2 months of being inactive, you should probably start from zero.
Most of the people wishes to improve rapidly, and thinks that doing the most advanced workout or doing the same routine 2-3 times a day they will accomplish their goals, this is a mistake. If you are out of shape, and start with a very aggressive workout I can assure you will get hurt o you will overtrain. Soon you don’t want to know nothing more of exercise, you will hate it. So please be patient, and take it easily.

Physical conditioning plan:
Pick only 1 whole body workout, and do it 3 times a week leaving one day in between, this way the first week you will learn the technique, the second week you will perfect it, and in the other 2 weeks you will know the exercises well enough so you should really push your body. In addition add 5 to 10 minutes of skipping rope, or any other cardio workout of your preference, try not stopping during this cardio, 3 times a week.

  • Pick 1 whole body workout routine, do it 3 times a week, one resting day in between.
    Add 5 to 10 minutes cardio workout
  • Once you have this conditioning month completed, you can start your second month with:
    • Pick 2 workouts (one for the lower part of your body and one for the upper part) do them twice a week.
    • Add 1 High Intensity Workout Routine, in mid week. Do them for 10 to 20 minutes in total.
    • Will be 5 total training days a week and you will rest 2.
    • The goal will be to continue improving your physical condition.

b) Intermediate level

Description:
If you have at least 1 year of working out you can place yourself at this level.
Maybe you already have achieved your initial goal, so you can continue looking for new challenges or goals. And if you have not seen the results you wish, is time to do some changes.
The workout we do here are designed to push your body to the next level, so as easy as it might look it will provide you new benefits.

Plan:

  • At this level you can pick 3 different workout focusing in the muscle groups you wish to emphasise.
  • 2 times a week you will do the first routine.
  • 2 times a week the second workout.
  • Once a week the third workout.
  • Add 10 to 20 minutes of skipping rope or your choice of cardio workout. You should do it in intervals, an example with treadmill:
    20 minutes treadmill with intervals:Do a two minute sprint (as fast as you can), the rest 1 minute walking or trotting.

    Do it non-stop, this way you will improve your cardio condition a lot, also you will do a efficient cardio.

  • Make changes, do all the workout in less time, lower your total time, lower your resting time, increase the weight in your bars or dumbbells, etc… all this small changes will make your body keep responding.
  • Total: you will workout 5 days a week resting 2.

c) Advanced level

Description:
If you have lots of time working out, 2 years or more, with conventional weight lifting workouts, or instead you had fallen in the current stream of HIIT workouts, it will be important to give more variety in your workouts. If you only focus in 1 type of training system, with time the most effective will cease to be (Overload Principle).
Once again I remind you that our body answers to physical stress during exercise, and if we have years doing the same exercise our body will become stagnant and physical adaptations will be minimal. At this level you must know your body well, have good strength, a good control of your body and have a polished exercise technique. So now what?

Variety, this plays a very important role to break the dreadlocks you might be in. Break the schemes you have for traditional exercises, this makes a difference. (I must tell you I broke loose of those schemes myself)
Here you must make an auto analysis of your weaknesses and which physical aspects you could improve. This could be your motivation as well.
Advanced does not mean having accomplished everything.we can easily fall in a comfort zone, training becomes religious routine, we won’t break the schemes not even a bit. Good news is that being advanced you have advantages, you must have lots of physical aptitudes, you only have to apply them in a different way you are used to.

Plan:
In this level you can pick 4 to 5 different routines, 4 is a good number because if you wish to emphasise in a specific muscle group, you could dedicate it twice a week.
You could work:

  • 1 or 2 days for strength (60 minutes)
  • 1 day to high intensity workout (10-30 minutes max.)
  • 1 day to control, balance and stability (25-40 mins.)
  • 1 complete body circuit (35-40 mins.)
  • Also you can add to your workouts, a yoga or pilates once or twice a week, this will provide a more complete workout program beside improving and making a more balanced body.
    As you can see the key is variety, not only strength workout, not only HIIT, but we will take the best of each training type and merge it, so your body will respond creating new adaptations and therefore improvements.

3) Creating your Workout Program:

Now that you know your objective, and your level, you must plan for the month, with a starting date and a program change date, pick the workout routines you wish to do during the month. After finishing the month you will pick other workout routines according to your goals, and program them for the next 4 to 5 weeks.
Why a month? For physiological adaptations to take place a specific time is required, in 1 week your body will not produce the necessary changes, therefore you must keep your workout regime constant during a month adding small changes in regards of weight and exercise and resting time.
At the end of the month you will pick a new workout routine so your body must produce new adaptations, this way we will not allow your body to stagnate.