GET STRONG WITH US

As with any workout program, performing an appropriate warm up will help get you moving right and reduce your risk of injury. For your cardio workouts, it is recommended to perform a 5-10 minute dynamic warmup routine.  

CARDIO TRAINING

For the cardio program, be sure to set your interval timers in advance.  Each week, you will have 3 Cardio Workouts to complete.  For the first 4 weeks, the x3 weekly workouts use the same timer for that week.  After the 4th week, the Cardio workouts use an undulating series of timers.  

Each timer is broken down into “Work” and “Slow” intervals; Work means go fast, while Slow means to slow down enough to let your body recover (but not to stop!).  For example: if your cardio choice was running then you would run hard on the Work intervals and walk on the Slow intervals.

​

RESISTANCE TRAINING

For resistance training, we are focusing on high-intensity training.  This means that once you start a superset, you do not rest until it is complete.  Each rep should be broken down with an explosive contraction, a paused isometric hold, and a 5-count negative rep.  

This workout program keeps the workouts short and seemingly lower volume than many other programs.  Your training frequency is based around your own personal recovery, so while some people may have a day or 2 in between workouts, others may have up to 4 days between workouts.  While this may seem excessive, it promotes long-term growth.

We will be training to absolute fatigue. Pre-exhaustion, supersets, slow tempo negatives, isometric contractions, and forced repetitions are all utilized to help you maintain your lean tissue.  A training partner is highly recommended to do this program for spotting and pacing.

Before your workout, it is recommended to elevate your body temperature using lite, steady state cardio.  Any 5-15 minute warm up where your heart rate gets to +65% Max HR is fine.  Post workout prehab is essential to improve recovery and prevent future injuries.