Phase 1 · Week 2 of 6
I hope you enjoyed capturing your baseline numbers of your overall strength, endurance and lactate tolerance with last week’s protocols. Please remember to update your various spreadsheets. (Click Here if you have any questions about how to update the requested information).
Updating Your Heart Rate Spreadsheet
Prior to completing next week’s protocols you will need to update your heart rate spreadsheet (see attached) to calculate your personalized heart rate training zones. To do this, take your maximum heart rate number achieved for each discipline and take your resting heart rate average from last week (using your Body Analysis resource) and plug these two numbers into the appropriate spreadsheet. These heart rate zones will be accurate to your current level of fitness which will immediately maximize your training productivity (building lean muscle, burning body fat, improving endurance & speed and increasing your overall body strength) without allowing you to over or under train.
For next week, you will find your protocols attached below. Please review each day closely (regarding duration and intensity). Each day is laid out (specific to intensity and volume) to ensure that your body is fresh for your high quality days. If you move workouts around, you will not reap the full benefits of your high quality workouts because you will come into the day pre-maturely fatigued.
Please remember to train with your heart rate monitor during each workout. This information will provide you data relevant to your workout: max heart rate, average heart rate and elapsed time (specific to each discipline). Learning to adjust your intensity will facilitate your progress to new levels of speed – I refer to this as breaking out of a speed rut. This area of evaluation will be an instrumental part of your improvement, so please pay close attention to the requested information within your training schedule. Also, food and sleep are the instrumental components to advancing your overall health and ultimately performance, so schedule your days to allow for this to materialize. You are only as strong as your weakest link, so focus on eliminating any weak links!
Remember, Work Smart, Not Hard and Avoid Overtraining!