STRIDE WORKOUT

As with all of the program's running workouts, this workout session will commence with a general warm-up followed by a specific warm-up for running. The specific warm-up for running includes drills which will help not only warming up the muscles used when running but will enhance running performance by rehearsing running's complex skills.

Sunday's main training event is ten sets of twenty-five meter strides. Besides being a great toning activity, striding enhances physical performance by improving speed-endurance. Improved speed-endurance will allow you to be able to hold your top speed for a longer period of time. Strides should be conducted at about fifty to sixty percent of one's top speed.

Flab-to-Fit Exercise Program

Flab-to-Fit: Week 14 of the Transformation Workout Program

Exercise is too powerful of a health enhancement and maintenance tool to go unused. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

With the Flab-to-Fit Total Body Transformation Program you can build muscle, burn fat and lose weight in a progressive manner using physical conditioning techniques that have worked for millions of members of the U.S. Armed Forces.

Flab-to-Fit: Week 14 of the Transformation Workout Program

PHYSICAL FITNESS

Physical fitness is the capacity to perform physical exercise, whose health-related components include body composition, cardio-vascular endurance, flexibility, muscular strength, and muscular endurance.

Body composition is the proportion of fat and fat-free mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.

If you're physically fit you'll look better, feel better and perform better. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

Body Transformation Workout Program

Reducing Excess Body Fat

The body is composed of fat and fat-free mass (such as bone, muscle, tissue, water). Total body fat is composed largely of stored fat and a small amount of "essential" fat that makes up cell membranes, nerve sheaths, as well as fat padding vital structures. Excess body fat is stored fat which does not support the body’s normal functions and can degrade one’s health and wellness. Excess body fat has been linked to various health risks, including; high blood pressure, high cholesterol, diabetes, cancer and heart disease. Additionally, excess body fat reduces one's physical performance by detracting from endurance, speed and stamina.

Reducing excess body fat is best accomplished with a comprehensive approach including healthy nutritional habits coupled with physical activity. Although not required, weight loss is often associated with body fat reduction.

Reducing Excess Body Fat

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MAKE REASONS, NOT EXCUSES!

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STRIDING SESSION

A striding session which will build your stamina and speed-endurance. Strides are conducted at a pace faster than a jog but slower than a wind sprint. Twelve sets at eighty meters should be sufficient to tax your cardiovascular system and build stamina and speed-endurance. Performance-wise, they also assist is enhancing the maintenance of top speed for a longer distance while sprinting.

BODY TRANSFORMATION PROGRAM

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MILITARY CROSS-TRAINING: Calisthenics Plus a Conditioning Hike

This workout was modeled after physical training sessions common in the armed forces special operations community. Cardiovascular and muscular endurance are perquisites for these service members being that everything they carry on a mission, they carry on their backs. Marine infantry units complete twenty-five mile marches in under eight hours wearing forty pound packs and carrying their weapons.

This Flab-to-Fit workout will be somewhat less intense but will still develop core and leg strength as well as stamina using a combination of calisthenics and a conditioning hike.

CROSS-TRAINING WORKOUT

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Goals of Strength Training

The type of training that is performed should be reflective of the goals and needs of each individual. Depending on one’s goals, specific training programs can target the desired results.

In general, strength-training programs can be created to enhance the following general goals;

Muscle size: A principal goal of bodybuilders. While muscle size may be aesthetically pleasing, it does not necessarily help to enhance an individual’s performance.

Muscular endurance: The ability to execute movements repeatedly. A health-related benefit of fitness and the goal of athletes who participate in endurance sports.

Muscular strength: The ability to produce force. Another health-related benefit of fitness, strength improvement assists in making physical activities, particularly the movement of heavy objects, easier.

Power: The ability to quickly produce maximal force. A performance-related benefit of fitness and the goal of athletes who partake in sports involving explosive movements.

For the most part, the differences between the training programs designed to emphasize one of these goals involves manipulating the number of sets, repetitions, and rest intervals.

STARTING A STRENGTH TRAINING ROUTINE

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CROSS-TRAINING WORKOUT

This cross-training session includes a general warm-up, two core strengthening periods, a circuit-training period, a calisthenics period and stretching.

The intent of the circuit training period is to introduce a circuit involving running mixed with strength-building exercises, maximizing a stamina impact. The calisthenics are designed to build strength and endurance. This first core period focuses on core stability with a plank and bridge circuit. This period is conducted as a circuit with no rest between exercises. The second core period is aimed at developing abdominal strength with several sets of abdominal crunches.

TOTAL BODY CROSS-TRAINING WORKOUT

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GOALS OF STRENGTH TRAINING

The type of training that is performed should be reflective of the goals and needs of each individual. Depending on one’s goals, specific training programs can target the desired results.

Powerlifters are not concerned with aesthetics. Their objective is to lift as much weight as humanly possible.

 In general, strength-training programs can be created to enhance the following general goals;

Muscle size - Muscular endurance - Muscular strength - Power

STRENGTH TRAINING CONCEPTS

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Looking to Start a Strength Training Routine?

The health & fitness benefits of strength training cannot be over-emphasized.  Strength training can supplement & enhance other activities to improve performance regardless of an individual’s goals.

LOOKING TO START A STRENGTH TRAINING ROUTINE?

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CIRCUIT TRAINING FOR STRENGTH & ENDURANCE

The goal of circuit training is to develop strength and endurance through a systematic program involving various stations where exercises are performed. These exercises should be performed in a vigorous manner for a short period of time before moving on to the next station and different exercise.

Cardiovascular and muscular endurance circuits develop cardiovascular and muscular fitness through the use of calisthenics coupled with jogging. Individuals who train using the aforementioned workout and training principles enjoy three distinct benefits:

• Progressive training and overload to gradually improve conditioning;
• Ability to train individually or simultaneously with a group;
• Improvement of both endurance and muscle tone in a single training session.

CARDIOVASCULAR & MUSCULAR ENDURANCE CIRCUIT

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FAST & FIT WORKOUT PLANS

Hurdlers tend to be leaner and have a broader conditioning base than their level-surfaced sprinting counterparts. Due to the nature of their event; in addition to speed and technique training, hurdlers must develop additional coordination, endurance and resiliency. For this program, that translates into more variety built into the training plan's workouts.

Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.

FAST & FIT WORKOUT PLANS

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The Basic Cardiovascular and Muscular Endurance Circuit

This circuit is designed to improve cardiovascular and muscular endurance by exercising hard at eight stations with a slow one hundred meter (100m) jog used as recovery between stations. Each round is 1/2 mile in length.

This workout is designed to last forty-five to sixty minutes including a warm-up and cool down period. Well-conditioned participants should strive to complete three rounds of this circuit.

CARDIOVASCULAR & MUSCULAR ENDURANCE CIRCUIT WORKOUT

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WEIGHT TRAINING

Weight training is an extremely effective way of increasing muscular endurance and strength as well as improving muscle tone and changing body composition. Use the first set as a specific warm-up using half the training weight for each exercise.

Breathe naturally while lifting weights. Do not hold your breathe. Inhale as the weight is lowered to your body. Exhale as your exert force.

During the warm-up and cool down walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility.

WEEKLY BODY TRANSFORMATION EXERCISE PLAN

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GENERAL CONDITIONING WORKOUT

A year-round general conditioning workout designed to gain and maintain an excellent overall state of conditioning. This workout includes exercises to develop cardiovascular endurance, core stability and maximum strength.

Cardiovascular endurance is trained and tested using a 1.5-mile run. Each 4 session cycle will include a best-effort time trial, two easy jogs and a fartlek workout. Fartlek is the Swedish word for "speed-play". During the fartlek session; the first and last half-miles are conducted as an easy jog with the middle half-mile run at a vigorous pace.

Core stability and local muscular endurance are developed and tested using abdominal crunches.

Lower body and upper body strength are developed and tested using the barbell squat and barbell bench press. The sessions are cyclic in nature; moving from reps of 5, to 3, then a 1 rep maximum lift. A one week of light lifting ends the cycle. Each work includes 3 sets of each lift. The first set is conducted at 50% of the training/max weight. The second set is conducted at 75% of the training/max weight. If you're doing sets of 5 with 100 pounds being the training weight; the first sets will be with 50 pounds, the second set at 75 pounds and the final set at 100 pounds. This protocol serves 2 purposes. First, it provides a specific warm-up using sub-maximal weight. Second, it conditions your body to lift heavier after you've already lifted. This will help reduce the risk of injury while training yourself to finish strong. The light week includes one set each at 5, 3 and 1 reps all at 50% of the normal training/max weight. As you get stronger, increase the weight in small increments and maintain the 50%-75%-100% lifting protocol.

GENERAL & SPORTS CONDITIONING WORKOUTS

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TRAINING FOR ENDURANCE & STRENGTH

The goal of circuit training is to develop strength and endurance through a systematic program involving various stations where exercises are performed. These exercises should be performed in a vigorous manner for a short period of time before moving on to the next station and different exercise.

This circuit is designed to improve cardiovascular and muscular endurance by exercising hard at eight stations with a slow one hundred meter (100m) jog used as recovery between stations. Each round is 1/2 mile in length. During inclement weather, this circuit can be conducted indoors by substituting running-in-place or jumping rope for the 100m jog.

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The Basic Cardiovascular and Muscular Endurance Circuit

This circuit is designed to improve cardiovascular and muscular endurance by exercising hard at eight stations with a slow one hundred meter (100m) jog used as recovery between stations. Each round is 1/2 mile in length.

This workout is designed to last forty-five to sixty minutes including a warm-up and cool down period. Well-conditioned participants should strive to complete three rounds of this circuit.

THE BASIC CARDIOVASCULAR AND MUSCULAR ENDURANCE CIRCUIT WORKOUT

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HURDLERS: Requisite Physical Fitness Components

Each athletic position or events within certain sports demand specific abilities and skills. For hurdlers to be successful, they must develop the following components of fitness:

• Agility – the ability to quickly change directions. For most sports, this means moving left or right. For hurdlers, it means up and down movement (hurdling);
• Coordination – the ability to combine simple movements into an efficient complex movement;
• Flexibility – the ability to move joints through a full range of motion;
• Muscular Endurance – the ability to execute movements repeatedly;
• Muscular Strength – the ability to produce force;
• Speed – the ability to move quickly from one point to another.

SPORTS CONDITIONING WORKOUTS

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CIRCUIT TRAINING

Circuit training is a training routine in which a variety of drills and exercises are utilized. These workouts can be done in an individual or group setting. Circuit training provides variety and challenges, and with progressive programming can allow participants to advance at the own rate.

CIRCUIT WORKOUT FOR CARDIOVASCULAR & MUSCULAR ENDURANCE

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