12 WEEK TRAINING SCHEDULE LEADING UP TO OUR FIRST COMPETITION

June 7, 2011 — Leave a comment

WEEKLY SCHEDULE

Here’s the 12 Week Training Schedule we followed to get ourselves in contest-ready condition. Where most people INCREASE their training we actually DECREASED our training volume to keep weight-training workouts under 30min (most training sessions actually lasted just 15-20min)! As parents to two young children, plus running a business and teaching at the university, we needed to maximize our training efficiency in order to minimize our training time in the gym. Below is an overview of our training schedule. Some specific workout examples will follow in future posts. Our favourite part of this schedule was being able to enjoy a vacation (complete with indulgences) just 3 1/2 weeks before competing!

“Vacation Note”: In Phase III (April 6th – 14th) we went on vacation to an all-inclusive in Punta Cana, Dominican. We stayed committed to our exercise and supplementation/nutritional cleansing program while also taking full advantage of the opportunity to indulge and apply some strategic calorie loading for hypertrophy without gaining any unwanted pounds. It worked out beautifully!

“Cheat Day Note”: On a weekly basis leading right up to the competition we also enjoyed a full “Cheat Day”, eating/drinking whatever we desired in whatever amount we wanted.

“Cleanse Day Note”: On a weekly basis we completed a full “Cleanse Day” plus starting the week of March 28th we completed the Isagenix 9-Day Cleanse prior to our vacation.

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Phase I (5 weeks)

Feb. 14th – Mar. 20th

Chest

ABS-1

Legs

Cardio HIIT (20min)

ABS-2

Shoulders, Arms

Cardio HIIT (20min)

ABS-1

YOGA or REST

Phase II (2 weeks)

Mar. 21st – Apr. 3rd

Chest, Shoulders, Bi’s

Cardio HIIT (20min)

ABS-1

Legs

Cardio HIIT (20min)

ABS-2

Back, Shoulders, Tri’s

Cardio HIIT (20min)

ABS-1

YOGA or REST

Phase III (week 1)*

Apr. 4th – Apr. 10th

Chest, Bi’s

Legs, Shoulders

Cardio HIIT (20min)

ABS-1

Back, Tri’s

Chest, Bi’s

Cardio HIIT (20min)

ABS-2

YOGA or REST

Phase III (week 2)*

Apr. 11h

Legs, Shoulders

Back, Tri’s

Cardio HIIT (20min)

ABS-1

Chest, Bi’s

Legs, Shoulders

Cardio HIIT (20min)

ABS-2

YOGA or REST

Phase IV (2 weeks)

Apr. 18th – Apr. 30th

AM

Cardio (40min) Ab30)

PM – Chest, Back

AM

HIIT(20min) Abs (L10)

PM – Cardio (30min)

AM

Cardio (30mins (U10)

PM – Shoulders

AM

HIIT(20min) Abs (L30)

PM – Cardio (30min)

AM

Cardio

(30min)

Abs (U30)

PM – Legs, Arms

AM

HIIT(20min)

Abs (L10)

PM – Cardio (30min)

AM

Cardio

(30min)

Abs (U10)

PM – Yoga

Phase V (1 week)

Pre-Comp. Week

AM

HIIT(20min) Abs (L30)

PM – Chest, Back

CLEANSE DAY

AM

Cardio(30min)

Abs (U30)

PM

Cardio(30min)

AM

HIIT(20min)

Abs (L10)

PM – Shoulders, Arms

REST

Practice Posing

REST

Practice Posing

REST

Practice Posing

COMPETITION DAY

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