The New Training Phase I’m Doing

The other day I sent an email to my training partner about starting a new lifting phase. She’s studying to become a personal trainer herself, so I’m helping her out with program design, lifting cues, and other odds and ends.

We lift together twice a week, and then I lift on my own a third day, and we both LOVE our current training program. We both look forward to it, love the exercises in it, and even if we’re not feeling it that day, one of us can be sure to motivate theother into feeling it (one of the BEST advantages of having a training partner – or being involved in a group training program.)

So…why would I decide to change our training program now, if we both still love it?

Easy: to progress and get stronger.

As I’ve shared with you before, there are a number of ways to progress a workout into a new phase, program, or cycle. Since we absolutely

But – we’ve been lifting at a rep range of 6-10 for about 8 weeks now, which is 2-4 weeks more than I usually move to another phase.

What we’re doing is changing our rep range into a more metabolic endurance and endurance phase. We’re soaring our rep range up into the 15-20 range, just for a short four weeks, in order to apply a different stimulus to the same movements.

Then, in a month when we’ll likely move back to a lower rep range, (the idea, at least, is that) we’ll be stronger!

We’re also including very short finishers twice a week at undulating intervals, as well as a 20 minute high volume, high density conditioning workout.

Regardless of your training schedule, it’s very important that you’re progressing – either in a means of getting stronger, accelerating fat loss, or bettering your performance – whichever may be your goal.

For example, in my online boot camps, I write a condensed, and challenging (but with modifications for all fitness levels) 6-week program, where we progress every single week.

It’s one of THE coolest things as a trainer to see the ladies in these programs see strength, fat loss, and movement progressions every single week.

I still have just a couple spots left in my new online boot camp that starts onFebruary 22nd, and if you have goals to lose body fat, see muscle definition, and are motivated, I’d love for you join. We’ll be doing an intensity cycling program to really see those results, as well as using super effective nutrition strategies and hacks to compliment the training and accelerate fat loss and muscle definition goals. If you’re interested in more info, you can sign up HERE  – or request more information HERE.

Anyway, today, I want to share one of our conditioning  workouts with you – the high volume, high density circuits I mentioned above.

High Volume, High Density Metabolic Conditioning Circuit

(how’s that for a mouthful?!)

Instructions: set a timer for 25:00, and complete the following for as many rounds as possible. Rest when needed, even if it’s in the middle of a set, but try to rest primarily at the bottom of the rounds.

A1. 8 Dumbbell Thrusters
A2. 5 Renegade Rows (per side)
A3. 20 Jumping Chin Ups OR 5 Chin Ups OR 10 Heavy Bent-Over Rows

The idea is that they’re all really tough, multi-joint, compound movements, and you’re performing them against the clock – WITH good form, of course. Use a weight that you’re able to do all of the reps with good form, but is still challenging. As a rule of thumb, if you get through less than 6 rounds, you’re probably using too heavy of a weight, and if you get through more than 10 rounds, you’re likely using too light of weights.

If you choose to do this workout, as always, check with your doctor before doing any new exercise routine. Let me know how you “like” it! 😉

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