12 Week Periodized Program

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12 Week Program Workout

Although a combined aerobic and resistance training program improves whole-body fitness and athletic performance, repeating the same workouts every week will eventually lead to plateaus in strength and performance. Likewise, continuously adding intensity with insufficient recover periods increases the risk for injury and overtraining. Therefore, coaches and fitness specialists have adopted the concept of periodization - they vary the training specificity, intensity, and volume of training within a given period of time to focus on specific goals.

ISSA Case Study Calculations: Calculate the client's target heart rate using the Karvonen formula.Training Program: Design a 12-week periodized training program for. 12 Week Beginners Training Routine designed. It seems like the 12 week program with only. Would you still recommend the 12 week 2 day-er or do the 3 day. Although a combined aerobic and resistance training program improves whole-body fitness and athletic performance, repeating the same workouts every week.

Such goals include building endurance or improving maximal strength. A 12-week periodized program for a recreational athlete can similarly provide well-rounded improvements in hypertrophy and endurance, basic strength and power strength. This will set you up for top athletic performance. Video of the Day. Weeks 1 to 4 for Hypertrophy and Endurance The goals of this phase are to build lean body mass and increase cardiovascular and muscular endurance to provide a foundation for the higher-intensity training in later phases.

Strength training during this phase should include three to four sets of 10 to 15 repetitions at a moderate-intensity weight that allows you to complete the exercises with proper form but still challenges your muscles. Rest between sets should be relatively brief, about 30 to 60 seconds. Your cardio routines should fall between 30 to 60 minutes, for four to six times per week, at a pace that allows you to converse. Weeks 5 to 8 for Basic Strength This phase increases the training intensity and specificity to improve strength and endurance for your activity of choice. Your strength training should include exercises specific for your activity. If you are a runner, lunges are a more specific exercise than leg curls.

Complete two or three sets of six to eight repetitions at a high-intensity weight that fatigues you by the final two repetitions. Rest between sets should be two to three minutes to allow more complete recovery than the hypertrophy phase. Your aerobic training should include four to five sessions per week, with one or two of those focusing on long intervals or tempo training at an intensity that you cannot converse easily. Aerobic training volume in this phase should be the same or slightly less than the hypertrophy phase to allow for more intense training. Weeks 9 to12 for Strength and Power This phase includes exercises focusing on strength and power to fine-tune the strength and endurance built over the previous eight weeks and optimize performance output.

Strength training decreases in volume to two or three sets of three to five repetitions, but includes more power exercises such as lunge and squat jumps, hang clean and push jerk exercises with a barbell. Aerobic training volume should decrease but still include two sessions of short-duration, high-intensity intervals to maintain speed and explosive power. These sessions should be spaced by short, moderate-intensity sessions to promote recovery. After 12 Weeks A 12-week periodized program will prepare you for an optimal athletic performance as long as the program is specific to your sport.

For example, a cyclist should focus on lower-body and core strength training rather than upper body strength. Taper your volume appropriately before your event. This 12-week cycle can be repeated throughout the year; however, you may need a week or two between cycles to recover physically and mentally. You can also do this periodized training if you are noncompetitive and simply wish to add variety to your training.

12 Week Program Workout

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Mistake #1: Doing Isolated Exercises Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results. Mistake #2: Working Out With Machines Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers - that means less fat burning and less muscle definition.

Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road. If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises.and I'll also fill you in on the best types of weights to use for your workouts. Mistake #3: Doing Long Bouts of Cardio Look, you need to do cardio if you want to lose weight and burn fat.BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout - without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along. Mistake #4: Doing Crunches & Sit-Ups To Get 6-Pack Abs If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either!

These so-called 'ab' exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat. The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the 'ab flab' while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs. Mistake #5: Repeating The Same Workouts Over & Over Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good.

But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up. You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process. Mistake #6: Doing Loooong Workouts Longer workouts do NOT equal better or faster results.

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