Finish Strong - Health and Metabolic Fitness: Phase 2 (6 weeks)

Average Weekly Training Hours 06:19
Training Load By Week
Average Weekly Training Hours 06:19
Training Load By Week

This program is the 2nd phase of the FitStop optimal health and metabolic fitness program. It is set-up to ramp up your strength and your metabolic fitness (threshold) in preparation for more complex and metabolically active training 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
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 8-10 reps. For body weight exercise do as many reps as you can with good form. 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
0:34:59
End X-train: easy

Your choice outdoor or indoor-stationary cardio - Maintain continuous easy to moderate intensity, heart rate training in zone 1-2. Practice good form. Your choice: walk, bike, elliptical, stairs, row, climber, etc.

Sample Day 2
0:34:00
Tempo: Intervals, 4 min.

BT: Tempo intervals. Warm up well. Then 4 x 4 minutes at zone 3 heart rate. 2 minute recovery intervals. Relaxed form! Listen to breathing. cool down walking for 10 minutes.

Sample Day 2
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 3
0:30:00
End X-train: Easy cardio

Your choice outdoor or indoor-stationary cardio - Maintain continuous easy to moderate intensity, heart rate training in zone 1-2. Practice good form. Your choice: walk, bike, elliptical, stairs, row, climber, etc.

Sample Day 3
0:10:00
Stretching 1 (basic 5)

Stretch the basic five: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at: http://tinyurl.com/stretch5

Sample Day 4
0:34:59
Threshold: 2" intervals

Stationary CV exercise (stairs, elliptical, row, etc.) - Warm-up 5 min. Complete 4-5 Threshold (LT) intervals for 2 min. at HR in (zone 4) and 2 minutes easy (zone 1-2). Cool down for 5-10 min.

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.