WAVES Base Training

Average Weekly Training Hours 03:54
Training Load By Week
Average Weekly Training Hours 03:54
Training Load By Week
Sample Day 3
0:45:00
Strength training

Full body home workout (feel free to do gym, TRX, or other full body strength workout of your choice)
Move from one exercise to the next with little rest.
25 jumping jacks
10 side lunges – both sides
10 squats, (optional overhead press with weights)
10 split squats, each leg
30 second plank
10 push ups
10 diagonal chops (each side)
20 bicycles (abdominals)
20 crunches
10 Single leg dead lift each side( optional: hold hand weights)
10 single leg squat each leg
10 jump squats
(rest 2 minutes)

(repeat 3 times - approx 45 minutes)

Sample Day 5
0:45:00
fartlek 6x 5 min

Warm up 10 minutes , and Neromuscular exercises
Main set
6×5 minutes with 1 30 sec pick up in every 5 min block. Overall pace is easy.

5 minute cool down

Sample Day 6
0:49:59
50 min bike

This can be outside, on a trainer or in a spin class. Effort should be moderate- easy, (RPE =5). Include a warm up of 5-10 minutes before settling into a consistent pace. Do 2 x 2 min intense cycling within the body of your ride.

Sample Day 7
1:00:00
60 minute run

Even if you can't run 60 minutes, allot 60 minutes and walk an additional warm up and walk to cool down to get the full 60 minutes in.

Effort overall is very easy.

Sample Day 9
0:40:00
Treadmill speed workout

10 minute easy walk warm up Next 20 minutes: Increase speed (slightly) every 2 minutes for 10 minutes Drop back down to easy walking and build back up every 2 minutes for 10 minutes Easy 10 min cool down

Sample Day 10
0:45:00
Strength training

Full body home workout (feel free to do gym, TRX, or other full body strength workout of your choice)
Move from one exercise to the next with little rest.
25 jumping jacks
10 side lunges – both sides
10 squats, (optional overhead press with weights)
10 split squats, each leg
30 second plank
10 push ups
10 diagonal chops (each side)
20 bicycles (abdominals)
20 crunches
10 Single leg dead lift each side( optional: hold hand weights)
10 single leg squat each leg
10 jump squats
(rest 2 minutes)

(repeat 3 times - approx 45 minutes)

Sample Day 13
0:49:59
50 min bike

This can be outside, on a trainer or in a spin class. Effort should be moderate- easy, (RPE =5). Include a warm up of 5-10 minutes before settling into a consistent pace. Do 2 x 2 min intense cycling within the body of your ride.

Marcy Gialdo
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Marcy Gialdo LLC

Developing strategic, successful athletes.
I offer 1:1 coaching both online and in person locally. I work with athletes of all levels to understand what success looks like to them and I work tirelessly to help them achieve it.