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Phase 3
Progression: Phase 3
Density
What is Density?
Density refers to the work you're able to do in a given amount of time. If you
perform 20 sets of 10 reps in 45 minutes, your training density for that that
particular workout in a 45-minute timeframe would be 200 repetitions. In other
words, training density is the amount of sets multiplied by the number of reps
completed within a certain timeframe.
Increasing Training Density
There are two ways to increase training density.
1. Increasing the amount of reps you perform in a given timeframe.
2. Decreasing the timeframe it takes in order to complete a given workout
(sets x reps)
Let's say that cranking out 200 reps in 60 minutes was challenging. To take things
to the next level, decrease your work time by 5 minutes. If you rose to the
challenge and again completed 200 total repetitions, you've still increased your
training density. In other words, you can do more work in less time, and are
therefore stimulating new growth.
In phases 1 and 2, there were rest periods prescribed in your training – they were
used as a guideline; however, in phase 3, the prescribed rest times are rules and
must be followed to the best of your ability. Abiding by these prescribed rest
periods will ensure that you’re increasing training density – the main focus of this
phase.
Metabolic Fatigue
A result of the accumulation of metabolites, particularly lactate, and acute muscle
hypoxia associated with resistance training may serve to further heighten
metabolic buildup and, hence, stimulate hypertrophic adaptations.
http://www.ncbi.nlm.nih.gov/pubmed/23338987
Metabolic fatigue occurs in the 15-20+ rep range and has been shown to be 1 of
the 3 mechanisms of hypertrophy.
In this phase we will, for the most part, remain in this rep range and thus will be
less concerned with slow, controlled rep tempos.
Everything controlled, but fast and explosive.
Variations
We’ll also be introducing a few new, more difficult variations of some of the
exercises we became proficient at in the previous phase.
This will cause us to train the same muscle groups through a more challenging
range of motion and thus stimulating new growth.
Warming Up
The warm up has two main purposes – to enhance performance and to prevent
injury.
As you sit at your computer, tablet, or phone – you’re experiencing relatively low
blood flow to your skeletal muscle.
Following a short, total body warm up, you can expect a 70-75% increase in blood
flow to skeletal muscle.
Along with the increased blood flow comes a higher muscle temperature. This
causes the hemoglobin in your blood to release oxygen more readily. More blood
flowing to the muscles, along with more oxygen available to those muscle, means
better overall performance.
The Mental Game
Another purpose of a warm-up process includes getting your head ready for
the upcoming activity. Preparing yourself mentally for the upcoming workout,
is thought to improve technique, skill and coordination.
How to Warm Up
In this phase, we will be warming up using low impact, low intensity bodyweight
circuits.
The idea is simple…get the blood flowing.
Choose One
Warm Up #1 Warm Up #2
Jog In Place x 15 Seconds Jogging In Place x 30 Seconds
High Knees x 15 Seconds Jumping Jacks x 30 Seconds
Half Burpees x 15 Seconds Speed Skaters x 30 Seconds
Jumping Jacks x 15 Seconds Split JJs x 30 Seconds
Vertical Jumps x 15 Seconds Plank Jacks x 30 Seconds
Torso Rotations x 15 Seconds Squat & Jump x 30 Seconds
Week 9 - D.1.T
Upper-Body (a)
Week 9 - D.2.T
Lower-Body (a)
Week 9 - D.3.T
Upper-Body (b)
Week 9 - D.4.T
Lower-Body (b)
Week 9 - D.5.T
Arms & Abs
Week 10 - D.6.T
Upper-Body (a)
Week 10 - D.7.T
Lower-Body (a)
Week 10 - D.8.T
Circuit (a)
Exercise Reps
Push Ups 15
Jumping Jacks 20
Squats 10
T-Push Ups 10
High Knees 20
Lunges 10
*Perform Entire Circuit 8x
Week 10 - D.9.T
Upper-Body (b)
Week 10 - D.10.T
Lower-Body (b)
Week 11 - D.11.T
Upper-Body (a)
Week 11 - D.12.T
Lower-Body (a)
Week 11 - D.13.T
Upper-Body (b)
Week 11 - D.14.T
Lower-Body (b)
Week 11 - D.15.T
Arms & Abs
Week 12 - D.16.T
Upper-Body (a)
Week 12 - D.17.T
Lower-Body (a)
Week 12 - D.18.T
Upper-Body (b)
Week 12 - D.19.T
Lower-Body (b)
Week 12 - D.20.T
Arms & Abs