Athletic Form Training Protocol (L1)

This post captures our five days per week training scheme for MPG client executives early in their training journey that is designed to increase lean muscle mass, raise VO2 Max, improve focus and energy during your work days, and provide a structure that you can move around during the week based on life/workload.

Opening Principles:

• You should move the days around to accomodate your work and life in any given week.

  • VO2 max day can be moved to be done the morning of your most intense work/business day, with Zone 2 days as a second option.

• Do not do VO2 Max (Day 2) after a Leg Day (Day 3) when re-ordering in any given week.

The SM 5-day Training Rollover

WARM-UP

It's imperative we warm up properly to be ready to train at our best AND mitigate injury potential. Do this everyday. It should take you between 10-20 minutes.

1. Warm up body: (on VO2 Max and Leg days)

   1. 7-10 minutes on treadmill, bike, or rower
      

2. Activate Core to strengthen and protect the back long-term

   1x through each, 10 reps each

   1. Cat-Cow (on all fours, arch and bend your back)

   2. Bird Dog (on all fours, extend opposite arm and leg, pause for 1 second at extension)

   3. Standing Pelvic Tilts

   4. Yoga Child’s Post (extend hands out in front, push sacrum far back)

   5. Crunches (20 reps)

   6. Supermans
      

3. Whole-Body Dynamic Movements

   1. Do this dynamic warm up with Renew Medical Fitness (5 minutes)

WORKOUTS

Weeks 1-4

Day 1 - Upper Body and Cardio: Zone 2

A. Upper Body Strength & Pump

60 seconds rest between each set

1. Incline Dumbbell (DB) Press: 3 sets of 8-10 reps

2. Pull-ups or Pull-downs: 3 sets of 8-10 reps

3. Seated Overhead DB Press: 3 sets of 10 reps

4. Superset: (no rest between Biceps and Triceps)

   1. Bicep Curls: 3 sets of 10 reps each arm

   2. Tricep Overhead Press: 3 sets of 10 reps each arm

straight into...

B. Cardio

30 minutes Zone 2 on bike, treadmill, or rower

• Zone 2 means going at the pace where your heart rate (HR) stays at 60-70% max

  • To estimate your max HR, 220 - (your age) = Max HR

  • Example for a 45 year old: 220 - 45 = 175 Max HR

    • So Zone 2 HR would be 105-123 beats per minute

Day 2 - Cardio: VO2 Max

VO2 Max calorie burn.

Work sets should be in HR Zone 4 or 5 (80-100% of max heart rate)

Bike, Rower, or Hill Sprints (5-degrees) on Treadmill

1. Extra Warm-up of 5 minutes with 2x 15 second sprints mixed in

2. Workout:

   1. 8 sets of:

Work: 30 seconds MAX effort

Rest: 90 seconds very slow

3. Cool-down: 5 minutes easy

Day 3 - Leg Day

Lower Body Strength 90 seconds between sets

1. Back Squats or Goblet Squats (holding DB at chest): 3 sets x 10-12 reps

2. Dumbbell RDL (Romanian Deadlift): 3 sets x 10 reps

3. Walking Lunges or Stationary Lunges (if no room for walking): 3 sets x 10 reps each leg

4. Seated Calf Raises: 3 sets x 15 reps

Day 4 - Upper Body

Upper Body Strength 90 seconds rest between each set

1. Flat Dumbbell Bench Press: 3 sets x 12 reps

2. Chest Supported DB Row (stomach on incline bench): 3 sets x 15 reps

3. Dumbbell Lateral Raises: 3 sets x 15 reps

4. Superset: (no rest between Biceps and Triceps)

   1. Tricep Rope Pushdowns or Tricep Kickbacks: 3 sets x 12-15 reps

   2. Bicep Curls (Barbell or DB): 3 sets x 12 reps

Day 5 - Cardio: Zone 2

Cardio

45-minute Zone 2 on Bike

• Zone 2 means going at the pace where your heart rate (HR) stays at 60-70% max