Finish Strong - Strength AA: Block 1 (4 weeks; M & TH)

Average Weekly Training Hours 01:40
Training Load By Week
Average Weekly Training Hours 01:40
Training Load By Week

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.

Sample Day 1
0:25:00
AA Strength 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 at gym:
https://drive.google.com/open?id=0B639_98Ql3-3T3pBVXlLdjE3S1k

or at home (dbs)
https://drive.google.com/file/d/0B639_98Ql3-3Z011NEU0S3JkUW8/edit?usp=sharing

For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU

Sample Day 2
0:15:00
Core 1 (basic)

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
0:25:00
AA Strength 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 at gym:
https://drive.google.com/open?id=0B639_98Ql3-3T3pBVXlLdjE3S1k

or at home (dbs)
https://drive.google.com/file/d/0B639_98Ql3-3Z011NEU0S3JkUW8/edit?usp=sharing

For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU

Sample Day 6
0:15:00
Core 1 (basic)

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
0:35:00
AA Strength 1

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 at gym:
https://drive.google.com/open?id=0B639_98Ql3-3T3pBVXlLdjE3S1k

or at home (dbs)
https://drive.google.com/file/d/0B639_98Ql3-3Z011NEU0S3JkUW8/edit?usp=sharing

For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU

Sample Day 9
0:15:00
Core 1 (basic)

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
0:35:00
AA Strength 1

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 at gym:
https://drive.google.com/open?id=0B639_98Ql3-3T3pBVXlLdjE3S1k

or at home (dbs)
https://drive.google.com/file/d/0B639_98Ql3-3Z011NEU0S3JkUW8/edit?usp=sharing

For other sample workout options go to https://drive.google.com/open?id=1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.