Finish Strong - Strength AA: Block 1 (4 weeks; M & TH)
Author
Ken Nicodemus, MA, CMES
All plans by this CoachLength
4 Weeks
Typical Week
4 Strength
Longest Workout
0:35 hrs
Plan Specs
strength
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Summary
This 4-week strength training plan is for the individual who would like to get started on the right foot in their strength training program. The focus of the plan is to provide a platform for long term success by introducing movement patterns and progressive resistance slowly. This 1st stage sets up your 1st priority which is regular exercise then setting the stage for more extensive/intensive training (i.e., heavier, more challenge) in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
Stats
Sample Day 1
Functional focus: After you are warmed up do 1 set of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 10-12 reps at 50-60% of your 1RM.
Here is a sample workout
https://drive.google.com/file/d/0B639_98Ql3-3eHItckFHOW5JcGs/view
For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU
Sample Day 2
Basic Core Exercise circuit: 30 s to 1 minute each exercise. Go thru the circuit 1-2 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/fitstopcore1
Sample Day 4
Functional focus: After you are warmed up do 1 set of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 10-12 reps at 50-60% of your 1RM.
Here is a sample workout
https://drive.google.com/file/d/0B639_98Ql3-3eHItckFHOW5JcGs/view
For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU
Sample Day 6
Basic Core Exercise circuit: 30 s to 1 minute each exercise. Go thru the circuit 1-2 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/fitstopcore1
Sample Day 8
Functional focus: After you are warmed up do 1-2 sets of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 10-12 reps at 50-60% of your 1RM.
Here is a sample workout
https://drive.google.com/file/d/0B639_98Ql3-3eHItckFHOW5JcGs/view
For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU
Sample Day 9
Basic Core Exercise circuit: 1 minute each exercise. Go thru the circuit 2 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/fitstopcore1
Sample Day 11
Functional focus: After you are warmed up do 1-2 sets of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 10-12 reps at 50-60% of your 1RM.
Here is a sample workout
https://drive.google.com/file/d/0B639_98Ql3-3eHItckFHOW5JcGs/view
For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU