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Advanced Training Stage One
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We begin Advanced training stage one by splitting your twice a week Beginner Stage #3 program into a three times per week - Split Routine. This will give the body some further breathing space, whilst at the same time enable the Abdominals to get involved.
Advanced training stage one also upgrades the beginner program from a solely endurance based workout to adding in some strength training. You will start by just adding it into the first Two exercises on each workout day. This gives the body time to become accustomed.
This is an exciting step. The intensity a Strength training program will add gives that next bit of oomph your body craves.
What's
also
great about strength training is you will start to
train a
little less... The reps drop down to between 7-12 and the sets do not
need to exceed 3. (2 to start off with)
If you need a fresh reminder about Strength Training and the benefits, click here. I'll wait right here for you to get back!
Back? Perfect... Even after re-reading about strength and you are only mildly interested in using it, that's fine! Endurance training (as you know!!) offers a great intensity and advanced training stage one recognizes this!
A good idea for you would be to include only a few strength exercises into a routine - Every now and then (1x fortnight). The most important factor is you must continue to mix up the routine; keep your body guessing!
Just remember we are on a journey, take your time and get things right.
Its not a
race to get there first.
You are already WAY above the rest of the pack, your giving your body
exactly what it needs without putting it under any undue stresses.
Ensure
you feel comfortable and your not going to hard to early. Most
importantly LISTEN
to your body.
As we delve
deep into the Advanced
Training section the workouts will become quicker and
more intense, but the results that follow are sure to amaze...
The All New Advanced Training Program Stage One
(Print Mine Please!)
New Exercises Introduced:
1. Legs, Abs & Lower Back
If you have bought Home Exercise Equipment that does not include a Leg Press than the alternative is the start this program with Squats and do Step Ups 2nd followed by the Lunges with extension.
Squat with bar: (scroll down to the bottom of the page)
Lunges with Extension:
2. Back and Biceps
The new one here is the Dumbell Row. When used correctly is a much more beneficial Upper Back exercise than other ones you will see. It focuses on the abs quite a bit here! Posture is must!
One Arm Dumbell Row:
3. Chest and Triceps
This ones adds a little variety to your Chest Exercises. Its definately not one you would sacrifice for the Incline or Chest Press, but is still a great way to upgrade and continue to get stronger
Decline Dumbbell Press:
4. Abdominals
Couple of new ones to add in, they hurt, work well and more importantly keep you away from those terrible sit ups! Enjoy!
Leg Raises - Single & Double
Med Ball work:
Advanced Training Stage One introduces quite a few more exercises. As always you do not have to complete every exercise on your first workout. This is designed so that you can work at your own pace by gradually increasing every session.
Over the next few weeks as you progress and enable your body to become accustomed to training Three times per week.
As our next stage looks deep into Strength Training and if you haven't reviewed this section yet now is a great time because it will get excited to add in this type of training to your routine!
To review the section on Endurance, Strength and Power click on this link
I encourage you to stick with the new split routine for at least six weeks. Remember nothing happens overnight. You increase workout by workout, set by set. If you increase your workout in every aspect the body will respond by giving you the desired results.
Most importantly - Have fun! Any questions regarding Advanced training stage one you can forward onto fitnessguru@live.com.au
Next Page: Advanced
Training Stage Two - One Arm/One Leg
Return from Advanced Training Stage One to Advanced Training
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Return from Advanced Training Stage One to Advanced Training
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