MTRW Focus: 3 month lean strength plan

Good morning, I was so tired after the training and all the weakened travel so opted out for active rest day and went for a long walk with my boyfriend. But today there is a new workout for you guys. It will be based around the fact that I will be taking Tactical Combat Training Certification (TACFIT) in March and then RKC Kettlebell training in May. And even though I can do 4 sets of 6 pull-ups they are not full ROM. I had to get of the high-horse and face the truth I am not going all the way down, and even though I came a long way and actually incorporated the pull-ups into my workout I really need full range of motion to get the best benefits.  That said, the training schedule will be rearranged to have 2 shoulder/back/chest workouts a week one on Monday and one of Friday (plenty of rest since there will be a bi/tri workout on Wednesday), 2 lower body workouts (Tuesday and Thursday), and 1 bi/tri workout (Wednesday). I am breaking out my rubber bands, I got over the fact that I need them and it is no shame in using them to help you get where you want to be.

Here is your 3 month lean strength plan overview:

  1. Week 1-4: High reps – 20-25 using a lighter weight to build endurance and you will perform 4 set of each exercise. You have choose your weight so you can perform 20-25 full ROM sets. No cheating 🙂
  2. Week 5-8: Mid reps – 15-20 using mid weight to build strength-endurance and you will perform 5 sets of each exercise. You have to choose your weight so you can perform 15-20 full ROM sets and not cheat yourself of the progress.
  3. Week 9-12: Low reps – 8-12 using heavy weight to build strength-endurance and you will perform 4 sets of each exercise. You have to choose your weight so you can perform 9-12 full ROM sets and you will see yourself grow stronger, faster, and leaner. Why cheat if you already got out of bead, got into your workout clothes, drove, and etc. Give it all 100% and you will see the difference in you strength and  the way you look.

Below is the description of how you will calculate your 1 Rep max to guide your workloads/weight selection for the workout.  Use the site below to help you get the 1Rep max:

http://www.nsca-lift.org/fly%20solo%20program/onearm.asp

Whenever there are two workout for the same body part (Example: shoulders or legs) on day 1 you should go heavy  or 100% of your 1 Rep max and the second day go light. But remember you still have to do be able to do 4 sets of 20 to 25 reps for each exercise. So do not forget that when making your weight choices for the day.

Below is a guide to help you breakdown workload for the exercise where you will use weights (dumbbells, barbells, and etc.)

Sample Heavy day:

Heavy – 100% of 1 Rep Max; Perform 4 sets of 20-25 reps for each exercise below.

Sample Exercise

Warm-up

Warm-up

Work Set

Work Set

Alternating Dumbbell Floor Press

70%

80 %

90%

100 %

10.5 lb

12 lb

13.5 lb

15 lb

Sample Light day:

Light – 80% of 1 Rep Max; Perform 4 sets of 20-25 reps for each exercise below.

Sample Exercise

Warm-up

Warm-up

Warm-up

Work Set

Alternating Dumbbell Floor Press

50%

60%

70 %

80%

7.5 lb

9 lb

10.5 lb

12 lb

And of course always stretch. I will also be posting a nutritional guidance to help you power up your body so you can be your best, beat boredom, and enjoy your life to the fullest. So stay tuned.

Svetlana