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Men’s Training Phase 3

Take a brief second to close your eyes and relax…


[text_block style=”style_1.png” align=”left”]For the first time since the beginning of the E4A program, we’re going to work through a six-week phase. Gone, however, is the gentle two-week of ramp-up. We’re now going to begin to really pay attention to intensity, effort and exercise recovery. We’re going to change things up.

The first thing you’ll notice is that you’re off the hook for intervals during your first and fourth weeks. Instead, we’ve replaced these sessions with more active recovery time. This is your chance to get out of the gym and try something new!

When you get into the details for each workout, note how the variables change from week to week, and consider what this means for weight selection. For example, it’s essential that you peel back the intensity in weeks 1 and 4, making sure you can perform 3-4 reps over the required number. That is, if the exercise calls for 12 reps, you should be able to perform 15-16 with good form. Leave lots in the tank.

By working gently during these weeks, it’s not because we’re babying you; it’s to help you work hard down the road. So enjoy your downtime during the “recovery” weeks because it will fuel fantastic performance during the tougher weeks to come.

Plan on moderately to very challenging workouts during weeks 2 and 5. And when you hit weeks 3 and 6? Well, be ready to bring your A-game!

With the number of reps changing from week to week, expect to use your first set or two to experiment with the resistance. Your first goal should be to clean up your form as much as possible. From there, a 5-10% increase in weight in the first group of exercises should be achievable each week (with the exception of week 4 where you’ll scale back at a slightly higher level than before). In the second group, you should seek to finish things as quickly as possible without compromising form.

As always, train safely but stay focused![/text_block]



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Support, Support, Support…

All the while you’re making this series of single changes in your day, you’ll have questions.  We encourage you to ask us directly!  Our coaches and mentors can help untangle and knots.  Also you’ll be innovating!  Your solutions to issues will be hugely helpful to other people in the class, so again we want you to share.  You can post questions to us on the “Coach.Me” app or website as well.  We win together.[/text_block]