FREE Strength & Conditioning Program

This week's newsletter will list my own approach on a general strength & conditioning program to accelerate your gains for the summer! This program can be done for the next 8-12 weeks with progressive overload as the weeks progress. This phase usually falls within the 2nd-3rd phase in training.

Disclaimer: These exercises can be simple but if not performed with proper form may cause injury. If you are not comfortable doing these alone, I'd recommend to work out with a friend or trainer that has experience using these modalities.

DON'T SKIP CARDIO

Aerobic Exercise at its Finest

Although cardio aka aerobic exercise may be seen as a way to burn fat off, the sole purpose of its supplementation to your program is to support lung & heart health. Because your heart & lungs consist of muscles as well, they are working just as hard which would allow for your body to burn fat off depending on the intensity of your aerobic exercise (just like protein helps feed your muscles). The frequency of aerobic exercise can be low but it has to be challenging.

A good assessment to your current aerobic capacity is to gauge an incline walk on the treadmill for 10 minutes. Start with the first minute as a warm up at an incline setting of '3' and gradually increase the speed after every minute within those 10 mins. If it becomes challenging (hard to speak or heavy breathing), then your intensity can start off at that point moving forward. Start simple and work your way up over time!

Also for you runners, do the same approach but with running instead of walking on an incline.

For more info on cardio, click here

Are you ready for Summer 2K24?

Email me if you have any questions on how to approach this specific programming! The least I can do is give you some insight and how I train & trim away for the summer

If you are curious on my style of training, I'd recommend attending a LEVELS: Strength & Conditioning Class at Offstage by GRV in Anaheim, CA (my apologies if you don't live in SoCal). My next one will be Monday April 1st @ 6:15pm!

Location: 2294 Batavia St., Unit A, Orange CA

‍