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Week 14 PDF

The first week of the conditioning program introduces moderate intensity exercises like cardiac output, tempo intervals, and high resistance intervals. Training guidelines depend on resting heart rate and HRV scores, with two sample weekly schedules provided - one for higher resting heart rates/lower HRV, and one for lower resting rates/higher HRV. General notes recommend reducing strength training, thoroughly warming up, and adjusting workouts based on individual fitness levels.

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69 views1 page

Week 14 PDF

The first week of the conditioning program introduces moderate intensity exercises like cardiac output, tempo intervals, and high resistance intervals. Training guidelines depend on resting heart rate and HRV scores, with two sample weekly schedules provided - one for higher resting heart rates/lower HRV, and one for lower resting rates/higher HRV. General notes recommend reducing strength training, thoroughly warming up, and adjusting workouts based on individual fitness levels.

Uploaded by

xtebo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Conditioning Program

Week One Overview


The first week of the conditioning program is designed to begin the process with a relatively
moderate load as you are introduced to the methods and exercises. The methods used in this first week
will be Cardiac Output, Tempo Intervals and High Resistance Intervals.

Please refer the video of the Week One Program for


details on how to perform them correctly. The volumes and
intensities that you use in the first week of the program
should be dictated by your resting heart rate and current
conditioning levels.

Training Guidelines
The guidelines for the training week will depend on your current level of fitness. If you do not
use HRV, you will need to use your resting heart rate to determine which recommendations are most
appropriate for you. If you are using BioForce HRV, then use a combination of your HRV score as well as
your resting heart rate to select from the following two programs for the week.

Resting HR above 60 and/or HRV below 80- Sample Training Week


Week 1 Day 1 Day 2 Day 3 Day 4
Cardiac Output Cardiac Output Tempo Intervals Cardiac Output
40-60 minutes 30-40 minutes 8-12 reps 40-60 minutes
HRI
8-12 reps

Resting HR below 60 and/or HRV above 80- Sample Training Week


Week 1 Day 1 Day 2 Day 3 Day 4
Cardiac Output Tempo Intervals High Resistance Tempo Intervals
40 minutes 12-15 reps Intervals 12-15 reps
15-20 reps
HRI
15-20 reps

General Program Notes


Strength Training should be reduced to maintenance levels, generally no more than 2-3
days per week of 30-45 minutes
Always thoroughly warm-up before beginning each workout
Adjust volumes and intensities as necessary based on your own fitness levels, training
experience and weekly schedule
Select the most appropriate exercises based on your individual needs, goals and available
equipment

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