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Exercise Tips

Basic Fitness and Conditioning - Beginner

Basic Fitness and Conditioning

Very few people would benefit from doing their lower strength body training sessions after a long run, or their upper body strength training after 35 minutes of heavy bag work. Ordering the choices of exercises and movements in your session and dividing the different sessions in your week up in the correct way is very important for two reasons:

1) to maximise the effectiveness of the exercise or training in a particular session
2) to maximise recovery between sessions

Example of a training week


  • Monday - Power & strength Skills
  • Tuesday - Endurance Off
  • Wednesday - Skills & Flexibility Off
  • Thursday - Power & strength Skills
  • Friday - Endurance & Flexibility Off
  • Saturday - Off Competition
  • Sunday - Off/Recovery Off/Recovery

In this way we can see how the weekly set up of the different training spreads out similar sessions, like strength to allow for recovery. However, it is important to look at the set up of the training session itself to order the exercises and drills correctly. Whilst cardiovascular work after a strength session may help recovery by flushing the muscles with blood, doing cardio before lifting weights will decrease performance.

Example: Power, strength and light cardiovascular session
Goal: strength, power, some cardiovascular work
Correct order: power, strength, cardiovascular training
Power: clean and jerk 5, 4, 3, 2, 1, 1
Strength: Deadlift and bench press each 5 sets of 5 reps
Cardiovascular: 25 minute light cycle whilst consuming sports nutrition

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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