Finish Strong - Strength MS: Phase 1 (4 weeks; M & TH)

Average Weekly Training Hours 01:54
Training Load By Week
Average Weekly Training Hours 01:54
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
0:34:59
MS Strength 1

After you are warmed up do 2 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link https://drive.google.com/open?id=1iX2alMcAprtb5mMsVGwxD5A7UqfMMbQwAB_ZX_T3ZgY

Sample Day 1
0:04:59
MotionPrep 2

Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2

Sample Day 3
0:15:00
Core 2 (basic)

Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2

Sample Day 4
0:04:59
MotionPrep 2

Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2

Sample Day 4
0:34:59
MS Strength 1

After you are warmed up do 2 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link https://drive.google.com/open?id=1iX2alMcAprtb5mMsVGwxD5A7UqfMMbQwAB_ZX_T3ZgY

Sample Day 6
0:15:00
Core 2 (basic)

Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2

Sample Day 8
0:04:59
MotionPrep 2

Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2

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.