Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

New cardio & weights program for April – May 2010

New cardio & weights program for April – May 2010

I am glad Easter (or as I call it – “EATster”) is over with for another year!

I was pretty good this year and avoided the chocolate eggs for the most part, although I did some extra security work over the holidays which has put me a little behind on my blogging schedule.

As of today I am starting my new program which I believe is the logical progression from what I have been doing for the past 6 weeks or so.  Firstly for cardio; I have decided to lock in a jog on Mondays and Fridays, with some interval training  on Wednesdays and walking on Tuesday and Thursdays.

The interval training is a very complicated process that involves (a) walking down a hill, (b) running back up the hill, (c) walking back down the hill, and so forth. This is more of a high intensity cardiovascular workout compared to the jogging which should probably be considered more of a continuous exercise.  Although the longer duration / lower intensity continuous exercise is considered ideal for fat burning, the High Intensity Interval Training burns a tremendous amount of calories in a relatively small amount of time, so as well as increasing my lung capacity (VO2 Max) I am expecting to see some body composition results from this as well.

I’d like to be able to say I’m really looking forward to all of this, but in truth I don’t really enjoy this stuff very much compared to my weight training and boxing drills. However I AM looking forward to seeing the results this training will bring, and sometimes when you want the results, you have to step outside your comfort zone a little. Of course you also have to be consistent and stick to your plan. I’m planning to write an entry about motivation tips to maintain that consistency soon – and “announce it to the world in your online training blog” will definitely be recommended!

As well as the new cardio plan, I also have a new weight training plan which is what I call a “two day double split” or perhaps a “double two day split”. In short, I split the entire workout into two days; Day One is chest, shoulders, abs & triceps, and Day Two is legs, back, obliques and biceps. But then instead of just starting again from Day One, I do another chest, shoulders, abs & triceps workout but with a different selection of exercises, different rep ranges and so on.

I’m incorporating some of my favourite pre-fatigue supersets as well as some pyramid sets, and I’m also adding a superset of either abs or obliques between most of the exercises. I really want to hit the 6 pack area hard this month so I can see the results as my cardio program trims up my waistline.

I think this is a really good plan, how about you?

Train hard, eat right, be proud!




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