As mentioned in January I now have my own domain www.fortitudevolution.com.
Please update your address book with my new email address: christian@fortitudevolution.com.
December 2005 we started discussing a person with specific goals and designed Phase 1 of the program to achieve optimal fitness results. And
January we discussed basic stretching routines you can use to improve your overall flexibility. Well this month we are going to develop
Phase 2 of the program to promote periodization as we discussed in
December 2005.
S.M.A.R.T.T. GOALS:
Lose 30 pounds body fat and gain 15 pounds of muscle in 30 weeks.
Start Date: January 1, 2006 End Date: August 1, 2006
FORTITUDE March 2006 Conditioning Program - Phase 2
| Monday | Tuesday | Wednesday | Thursday | Friday | |
| week 1 | 3x10 | 3x10 | 3x10 | ||
| 5 minute warm up | Treadmill Jog 20 minutes | 5 minute warm up | Treadmill Jog 20 minutes | 5 minute warm up | |
| 1a. Bar Front Squat | 1. Bar Deadlift/Floor | 1a. Bar Squat 5x5 | |||
| 1b. Dumbell Shoulder Press | 2a. Body Weight Pullups | 1b. Dumbell Bent Over Row | |||
| 2a. Step Up/Bar | 2b. One Leg Box Squat | 2a. Dumbell Walking Lunge | |||
| 2b. Dumbell Lateral Raise | 3a. Hang Power Clean | 2b. Kettlebell Clean/2KB | |||
| 3a. Step Jump | 3b. Bent Over Row 5x5 | 3a. One Leg Step Jump | |||
| 3b. Dumbell Shrug | 4a. Dumbell Curl | 3b. One Arm Kettlebell Shoulder Press | |||
| 4. Dumbell SitUp | 4b. Dumbell Tricep Extension | 4a. Kettlebell Swing 1x30,20,10 | |||
| 5a. Kettlebell Swing 1x30,20,10 | 5a. Kettlebell Swing 1x30,20,10 | 4b. Treadmill Jog 3x2:00 | |||
| 5b. Treadmill Jog 3x2:00 | 5b. Treadmill Jog 3x2:00 | ||||
| 10 minute stretch | 10 minute stretch | 10 minute stretch | |||
| week 2 | 1x12,10,8 | 1x12,10,8 | 1x12,10,8 | ||
| 5 minute warm up | Treadmill Jog 25 minutes | 5 minute warm up | Treadmill Jog 25 minutes | 5 minute warm up | |
| 1a. Bar Front Squat | 1. Bar Deadlift/Floor | 1a. Bar Squat 5x5 | |||
| 1b. Dumbell Shoulder Press | 2a. Body Weight Pullups | 1b. Dumbell Bent Over Row | |||
| 2a. Step Up/Bar | 2b. One Leg Box Squat | 2a. Dumbell Walking Lunge | |||
| 2b. Dumbell Lateral Raise | 3a. Hang Power Clean | 2b. Kettlebell Clean/2KB | |||
| 3a. Step Jump | 3b. Bent Over Row 5x5 | 3a. One Leg Step Jump | |||
| 3b. Dumbell Shrug | 4a. Dumbell Curl | 3b. One Arm Kettlebell Shoulder Press | |||
| 4. Dumbell SitUp | 4b. Dumbell Tricep Extension | 4a. Kettlebell Swing 1x30,20,10 | |||
| 5a. Kettlebell Swing 1x30,20,10 | 5a. Kettlebell Swing 1x30,20,10 | 4b. Treadmill Jog 3x2:00 | |||
| 5b. Treadmill Jog 3x2:00 | 5b. Treadmill Jog 3x2:00 | ||||
| 10 minute stretch | 10 minute stretch | 10 minute stretch | |||
| week 3 | 1x10,8,6 | 1x10,8,6 | 1x10,8,6 | ||
| 5 minute warm up | Treadmill Jog 30 minutes | 5 minute warm up | Treadmill Jog 30 minutes | 5 minute warm up | |
| 1a. Bar Front Squat | 1. Bar Deadlift/Floor | 1a. Bar Squat 4x4 | |||
| 1b. Dumbell Shoulder Press | 2a. Body Weight Pullups | 1b. Dumbell Bent Over Row | |||
| 2a. Step Up/Bar | 2b. One Leg Box Squat | 2a. Dumbell Walking Lunge | |||
| 2b. Dumbell Lateral Raise | 3a. Hang Power Clean | 2b. Kettlebell Clean/2KB | |||
| 3a. Step Jump | 3b. Bent Over Row 4x4 | 3a. One Leg Step Jump | |||
| 3b. Dumbell Shrug | 4a. Dumbell Curl | 3b. One Arm Kettlebell Shoulder Press | |||
| 4. Dumbell SitUp | 4b. Dumbell Tricep Extension | 4a. Kettlebell Swing 1x30,20,10 | |||
| 5a. Kettlebell Swing 1x30,20,10 | 5a. Kettlebell Swing 1x30,20,10 | 4b. Treadmill Jog 3x2:00 | |||
| 5b. Treadmill Jog 3x2:00 | 5b. Treadmill Jog 3x2:00 | ||||
| 10 minute stretch | 10 minute stretch | 10 minute stretch | |||
| week 4 | 3x10 | 3x10 | 3x10 | ||
| 5 minute warm up | Treadmill Jog 35 minutes | 5 minute warm up | Treadmill Jog 35 minutes | 5 minute warm up | |
| 1. Bar Squat 4x4 | 1. Deadlift/Floor 5x5 | 1. Pwr Snatch+Overhead Squat | |||
| 2. Bar Shoulder Press 5x5 | 2. Weighted Pullups 5x5 | 2. Bent Over Row 5x5 | |||
| 3a. One Leg Deadlift | 3a. Dumbell Lunge | 3a. Alternating Dumbell Bench Press | |||
| 3b. Bar Hang Power Snatch | 3b. One Arm Cable Row | 3b. Reverse Grip Lat Pulldown | |||
| 4. Dumbell Decline SitUp | 4. Hang Leg Raise | 4. Decline Russian Twist | |||
| 5a. Kettlebell Swing 3x30 | 5a. Kettlebell Swing 3x30 | 5a. Kettlebell Swing 3x30 | |||
| 5b. Treadmill Jog 3x3:00 | 5b. Treadmill Jog 3x3:00 | 5b. Treadmill Jog 3x3:00 | |||
| 10 minute stretch | 10 minute stretch | 10 minute stretch | |||
| week 5 | 1x10,8,6 | 1x10,8,6 | 1x10,8,6 | ||
| 5 minute warm up | Treadmill Jog 40 minutes | 5 minute warm up | Treadmill Jog 40 minutes | 5 minute warm up | |
| 1. Bar Squat 3x3 | 1. Deadlift/Floor 5x5 | 1. Pwr Snatch+Overhead Squat | |||
| 2. Bar Shoulder Press 5x5 | 2. Weighted Pullups 5x5 | 2. Bent Over Row 5x5 | |||
| 3a. One Leg Deadlift | 3a. Dumbell Lunge | 3a. Alternating Dumbell Bench Press | |||
| 3b. Bar Hang Power Snatch | 3b. One Arm Cable Row | 3b. Reverse Grip Lat Pulldown | |||
| 4. Dumbell Decline SitUp | 4. Hang Leg Raise | 4. Decline Russian Twist | |||
| 5a. Kettlebell Swing 3x30 | 5a. Kettlebell Swing 3x30 | 5a. Kettlebell Swing 3x30 | |||
| 5b. Treadmill Jog 3x3:00 | 5b. Treadmill Jog 3x3:00 | 5b. Treadmill Jog 3x3:00 | |||
| 10 minute stretch | 10 minute stretch | 10 minute stretch | |||
| week 6 | 1x8,6,4 | 1x8,6,4 | 1x8,6,4 | ||
| 5 minute warm up | Treadmill Jog 45 minutes | 5 minute warm up | Treadmill Jog 45 minutes | 5 minute warm up | |
| 1. Bar Squat 3x3 | 1. Deadlift/Floor 4x4 | 1. Pwr Snatch+Overhead Squat | |||
| 2. Bar Shoulder Press 4x4 | 2. Weighted Pullups 4x4 | 2. Bent Over Row 4x4 | |||
| 3a. One Leg Deadlift | 3a. Dumbell Lunge | 3a. Alternating Dumbell Bench Press | |||
| 3b. Bar Hang Power Snatch | 3b. One Arm Cable Row | 3b. Reverse Grip Lat Pulldown | |||
| 4. Dumbell Decline SitUp | 4. Hang Leg Raise | 4. Decline Russian Twist | |||
| 5a. Kettlebell Swing 3x30 | 5a. Kettlebell Swing 3x30 | 5a. Kettlebell Swing 3x30 | |||
| 5b. Treadmill Jog 3x3:00 | 5b. Treadmill Jog 3x3:00 | 5b. Treadmill Jog 3x3:00 | |||
| 10 minute stretch | 10 minute stretch | 10 minute stretch |
In this phase we progressed exercises and the loading intensity from phase 1. We will
be focusing on building strength and cardiovascular capacity. For Monday,
Wednesday and Friday the end of the routine is a high intensity kettlebell
swing superset with a treadmill jog. The treadmill jog should be a comfortable
running pace because this part of the superset is the active rest. Which means
you are maintaining your heart rate in the low end of your training heart rate
zone. Once the treadmill jog is completed you will go immediately to the
kettlebell swing and follow the prescribed number of repetitions. Use a light
to medium kettlebell as this superset will get your heart rate in the high end
of your training heart rate zone! Some of you whom are training with me have
been doing this in your current program, so you know how this feels!
You will also see starting at Friday at week two on the Squat you will be taking
strength to the next level, five sets of five repetitions, 5x5. The heavy
strength focus will be also begin on Bar Shoulder Press Monday week 4, Deadlift
Wednesday week 4, Weighted Pullups Wednesday week4, and Bent Over Row Friday
week 4. Every two weeks for each of these exercises you will see repetitions
reducing which means more load to train with to enhance your strength further.
These are multi joint or compound movements for overall upper body and lower body
strength. On Tuesday and Thursday we progressed the cardiovascular training from
the elliptical on phase 1 to treadmill running in phase
2. Try out this program for yourself and let me know how it goes!
As Reinhold Niebuhr once said: "God grant me the serenity to accept the things I cannot
change, the courage to change the things I can, and the wisdom to know the difference."
Continue to train towards your goals while having fun!
Christian
"My heart and soul is vibrating like a volcano, and I am breathing like a dragon, The Fire of Life."