Strength Training Plan

The strength training side of things

Free weights
Image via Wikipedia

Basic plan

Sunday—rest
Monday—lower body & core strength training+cardio & flexibility
Tuesday—upper body strength training+cardio & flexibility
Wednesday— lower body & core strength training+cardio & flexibility
Thursday—upper body strength training+cardio & flexibility
Friday— lower body & core strength training+cardio & flexibility
Saturday—cardio & flexibility only

Specific Plan

It is important to start off slow (in any exercise program, be it strength training or cardio), else you could injure yourself, get burnt out or get overwhelmed.  So, despite my own tendencies to overdo it right away, I will force myself to start off with lighter training than I want!  It is also important to both be consistent (days of the week, time of day, etc.) while also changing things up a bit to “trick” the body into not getting used to the same things all the time (our bodies are like our minds–they get bored, too!).  So, an example of this concept might be every M, W & F I do full strength training at 10:00am, but every 2 weeks, I increase weights, or change the order in which I do the reps.  I could also do 4 sets of 5 reps instead of 2 sets of 10 reps.

These workouts use free weight, body weight & Bowflex home-gym exercises.

Strength Training Calendar

Weeks 1 & 2

2 sets of 10-12 reps of each exercise for upper body 2 days per week (upper body consists of upper back, shoulders, chest, biceps, triceps, forearms & neck).  Consists of approximately 2 exercises per muscle group–most of which train more than one muscle group at a time.

2 sets of 10-12 reps of each exercise for core & lower body 3 days per week (lower body consists of hamstrings, quads, inner thighs, outer thighs, calves, butt; Core includes upper abs, lower abs and obliques).  Also consists of approximately 2 exercises per muscle group, except core, which I had an extra 1 per group.

Week 3

Increase weights

Week 4

Maintain weights

Week 5

Increase weights

Week 6

Maintain weights

Week 7

Change pattern for weight training+ increase weights (if needed)

Week 8

Maintain weights & pattern

Week 9

Increase weights, if needed; maintain pattern

Week 10

Maintain pattern & weights

Week 11

Increase weights, if needed; maintain pattern

Week 12

Maintain weights & pattern

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