SUMMER PREP PT 5
This is lower body 2. I get into more movement variations.
SUMMER PREP PT 3
This is upper body one which focuses on pressing variations accompanied by flye accessories. If we consider this week 1, week 2,3 and 4 will have different variations of the same pressing concepts. I know you see this as chest, shoulders and tri’s but at @ownpace.athletics we look at it more Like push/press and
I’ll be going into a lot more detail but you can always hit me up with any questions.
Ladies.. we’ll have a lot of videos coming for you as well.
SUMMER PREP PT 2
My first session of the week during this phase is usually lower body. I pick my weakest squat variation and work on it.
Psychologically working on my weaknesses to start the week helps set the tone for other areas in my life that I’m not too strong in. It gives me a growth mentality, like I’m at least trying to get better.
Also, from a training perspective, since it’s usually just one exercise it allows me to really work on other things such as mobility. As you can see here since I’m working on the front squat, I had some time to really take my wrists through different ranges of motion. I also got to do some foam rolling.
As for the squat it self, I work through a variety of rep ranges.
Starting at 20 reps with just the bar to get some muscle endurance.
Then I start adding load and go for 15, 12, 10 and 8 reps to work through some hypertrophy rep ranges.
Then I go to the 1 - 4 rep range at about 90% of my 1RM. I stay here for another 5 sets. This usually just ends up being singles.
This is not my only lower body session for the week. This just helps me set the tone for my week. For me, training is more of a mindset. And this is just something I do for my own sanity, I don’t do this with my clients. I let them find their own way, but I give them the principles.
Repost from OwnPace Founder @olan.ownpace
SUMMER PREP pt 1
As promised, over the next few days I’ll show you exactly how I train to get leaner in the month leading up to summer.
Ps: none of this works optimally without proper nutrition.
I start with a morning cardio workout to set the tone for the day. I usually do this fasted most of the time.
I also alternate between LISS (low intensity steady state) for about 30 - 45mins and HIIT (high intensity interval training) for about 10 -20 and i diversify the cardio tool to change the stimulus.
There is a lot of research out there that supports fasted morning cardio helps with fat loss. I do it, it works for me and my clients. So give it a shot. If you have any questions, just hit me up