Build A New Body – Foundation

Build A New Body - Foundation
Build A New Body – Foundation

Purpose     

  • Strength improvements
  • Cardiovascular conditioning
  • Mobility

This may well be the first exercise programme you have embarked upon; or the first one you have tried with structure, balance and progression.

Endurance Phase – 4 weeks duration

Purpose – learn exercise technique, start to build a base of cardiovascular conditioning, create a weekly structure and build some habits.
Approach – relatively high repetition work, gentle cardiovascular work, frequent stretching.  Built in reset days.  Nothing too tasking but enough to make a difference.  Remember we’ll be likely making some fundamental nutritional changes here too.

How

  • Lift Weights twice per week
    • Whole body trained each session
    • Use 12-15 repetition range
  • Perform Cardio twice per week
    • Aiming to reach a goal of 20 mins of steady state cardio
  • Stretch daily for 10 minutes
  • Followed by a 1 week break.
    • Make this an active week but without the use of weights.
    • Do something different max 3 days, max 1 hr

Visit the Download area for a free calendar for the endurance phase.

Size Phase – 4 weeks duration 

Purpose – Increase the weights moved in the core strength exercises.  By increasing the weight we’ll be strengthening further the tendons and ligaments.  Coming after the higher repetition phase with the techniques becoming second nature, the 8-10 repetition range will start to add some muscular size onto your frame.

Approach – New exercises will be introduced, cardio work will be increased in duration and new stretches will be introduced.

How

  • Lift Weights twice per week
    • Whole body trained each session
    • Use 8-10 repetition range
    • 3 new exercises introduced
  • Perform Cardio twice per week
    • 25 min steady state (or keep striving for 20 minutes if not achieved in the Endurance phase.)
  • Increase strecthing time to 15 minutes daily
  • Followed by a 1 week break.
    • Make this an active week but without the use of weights.
    • Do something different max 3 days, max 1 hr

Strength Phase – 4 weeks duration 

Purpose – Maximise the strength gains for this programme.

Approach – Work at the low repetition range to allow for maximum intensity.  Once again the duration of cardio is increase in preparation for additional cardio demands in the next programme.

  • Lift Weights twice per week
    • Whole body trained each session
    • Use 4-8 repetition range
  • Perform Cardio twice per week
    • 30 min steady state (or keep striving for 20 minutes if not achieved in the Endurance phase.)
  • Increase stretching time to 20 minutes daily
  • Optional Max effort day – aim for 3 rep maximums

Complete Rest
1 week complete break at the end of this programme – only background activities and stretching.

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