Finish Strong - Health and Metabolic Fitness: Phase 3 (6 weeks)

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

This program is the 3rd phase of the FitStop optimal health and metabolic fitness program. It is set-up to optimize metabolically active 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
0:34:59
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 1
0:40:00
SM Strength

WU 5-10 minutes. Then 2-3 sets of SM weight lifting. First set is light (12 reps with 15RM load). 2nd and 3rd set is heavy (3-8 reps with 6-8 RM load). CD 5-10 minutes spinning or similar cardio. See: https://docs.google.com/document/d/1xXnffL4nOWIQW_HIJUwBy07bRh9crHp49P5btV6KOYU/edit?usp=sharing

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 2
0:34:00
Tempo: Intervals, 6 min.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes at zone 3 heart rate. 2 minute recovery intervals. Relaxed form! Listen to breathing. cool down walking for 10 minutes.

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 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 4
0:35:00
HIIT (7 x 2 min)

Hi Intensity Interval Session: 7 x 2 minutes at zone 5 with 2 minutes active recovery (zone 1) between intervals. wu & cd for 5 min.

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.