Training Programs

FREE 10 WEEK TRAINING PROGRAM DOWNLOAD

email me for a copy

 

Instructions for Free Personal Training

I will post the strength and conditioning programs here. The first two weeks will be the same for everyone for the most part. The recovery periods will be different according to age, but the exercises, sets and reps will be the same. I will use these two weeks to plan the next four weeks of work and we will continue on from there. I will list below some of what I will need the first week.

  1. I would like to know everyone’s rest heart rate for 3-4 days. (http://www.dummies.com/how-to/content/determining-your-resting-heart-rate.html)
  2. I want a detailed account of the first work out; from the time it took you complete it, to how you felt afterward. We will use this day to measure progress. Over time your heart will recovery faster and you will be doing more work in less time.
  3. I would like you to log each day so I can make changes when needed.
  4. Keep us informed regarding progress and any struggles that may occur.

I’m sure there are somethings I will add as we go along so please check here periodically.

I will be emailing you an excel file to track your progress, please fill it out and email me a copy each week.

Click here for PDF Precovery-Recovery Stratigies (if you have any question let me know)

I will be emailing you some simple diet guidelines to follow as well.

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5 responses to “Training Programs

  1. I’ve posted some video for the workout preparation, really hit the T-spine and ankle mobility drills. If you don’t have a foam roller use a tennis ball.

  2. Since you are not eating fast food or anything that comes out of a box you may think there is nothing left to eat. I’m listing some foods to try and give you more ideas of what you can add to your diet.

    Proteins

    Ground Beef
    Beef Steak (Porterhouse, Ribeye, Round, T-Bone, Sirloin, etc.)
    Beef Roast (Chuck, Rump, Arm, etc.)
    Chicken Breast
    Chicken Thigh
    Ground Turkey
    Turkey Breast
    Pork Steak
    Sausage
    Bacon
    Salmon
    White Fish (Tilapia, Halibut, Mahi Mahi, etc.)
    Beef Liver
    Eggs
    Grass-Fed Hot Dogs from Applegate Farms

    Vegetables

    Brussel Sprouts
    Mushrooms
    Onion
    Garlic
    Horseradish
    Broccoli
    Cauliflower
    Sugar Snap Peas (a legume but more pod than bean)
    Snow Peas (a legume but more pod than bean)
    Green Beans (a legume but more pod than bean)
    Asparagus
    Carrots
    Celery
    Spinach
    Kale
    Chard
    Green Spring Mix
    Collared Greens
    Turnip Greens
    Mustard Greens
    Mixed Country Greens
    Cabbage
    Sweet Potato

    Fruits, But Veggies

    Avocado
    Olives
    Bell Pepper
    Cucumber
    Tomato
    Zucchini
    Squash (all kinds)
    Pumpkin
    This is a list of what are technically fruits, but what we refer to as vegetables for the most part. This is for good reason as all of the following are not as sweet as common fruits, (even berries) and contain a lot more fiber except for squash and olives which are pure fat.

    Fruits

    Berries (mostly blue, rasp, black, straw)
    Grapefruit
    Lemon (juice)
    Lime (juice)
    Banana
    Clementine
    Pineapple

    Fats

    Macadamia nuts
    Avocado
    Coconut oil
    Shredded coconut
    Olive oil
    Coconut milk

    Herbs & Spices

    Black Pepper
    Sea Salt
    Cinnamon
    Parsley
    Oregano
    Italian Seasoning
    Dill
    Garlic
    Ginger
    Chili Powder
    Thyme
    Rosemary
    Paprika
    Allspice
    So many more….!

    Sauces, Stuff to Flavor Food

    Horseradish (technically a vegetable!)
    Mustard (is paleo, anyone care to disagree?)
    Apple Cider Vinegar
    Balsamic Vinegar
    Lemon and lime juice
    Tomato paste
    Salsa

    Supplements

    Fish oil
    Vitamin D (only till the Sun starts to shine again)
    Apple Cider Vinegar shot

  3. 1. Single arm db bench 5×12
    2. Bent over single arm db row 5×12
    3. Reverse incline I, Y , T 3×15
    4. Leaning push ups 3xtf
    5. Chins 3xtf
    6. Arm work OYO

    If you have cables let me know

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