Finish Strong - Health and Metabolic Fitness: Phase 1 (6 weeks)

Average Weekly Training Hours 04:33
Training Load By Week
Average Weekly Training Hours 04:33
Training Load By Week

This program is the 1st phase of the FitStop optimal health and metabolic fitness program. It is set-up to establish a solid platform from which to build your strength and your metabolic fitness (threshold training). 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
0:19:59
AA Strength

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 12-15 reps at 50-60% of your 1RM.
See https://www.google.com/url?q=https://drive.google.com/file/d/0B639_98Ql3-3MUtIbm5RcDFGYVU/edit%3Fusp%3Dsharing&usd=2&usg=ALhdy2_ipz2FBqnRGQQWNMylBWo6mm5fGg

Sample Day 1
0:15:00
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 2
0:15:00
Core 1 (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. https://www.google.com/url?q=https://drive.google.com/file/d/0B639_98Ql3-3XzVsNWR0YkhORnc/edit%3Fusp%3Dsharing&usd=2&usg=ALhdy29zzYvlZwmc6sKoexGAbmAXNxVU4w

Do Motion Prep for warm-up:
see https://www.google.com/url?q=https://drive.google.com/file/d/0B639_98Ql3-3MUtIbm5RcDFGYVU/edit%3Fusp%3Dsharing&usd=2&usg=ALhdy2_ipz2FBqnRGQQWNMylBWo6mm5fGg

Sample Day 2
0:19:59
E Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and maintain your neutral spine (i.e., good posture)

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

Stretch the basic five minimally: Hamstrings, quads/hip flexors (faber), calves, lats and chest. Go to for sample exercises: https://www.google.com/url?q=https://drive.google.com/file/d/0B639_98Ql3-3X0Z4aDM3ZWZXcWs/edit%3Fusp%3Dsharing&usd=2&usg=ALhdy2-nXmkIO02CHBtXngkhti1X-8wCuw

Sample Day 3
0:15:00
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 4
0:19:59
E Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and maintain your neutral spine (i.e., good posture)

Ken Nicodemus
|
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.