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Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
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LSD |
LSD |
LSD |
Interval |
Interval |
Strength |
Strength |
Strength |
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LSD |
LSD |
Interval |
Interval |
Interval |
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LSD |
LSD |
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LSD = "long slow
distance." Working at 75%-80% of your maximum heart rate. This |
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gets the body in
condition and is considered a fat burning and endurance mode. |
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It should last 30-40
minutes. You are working at 70% of your V02 max. |
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Interval = working
close to your V02 max and the workouts should last 3-5 minutes |
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and can be as short
as 30 seconds. The work-rest ratio is 1:1. |
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Strength = resistance
training. This can be weight training, isometrics or movements |
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using your own body
weight. |
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At the end of this 8
week cycle, you should be in condition to begin training for your |
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sport under the
guidance of your coach. |
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