Training: Workout Essay example

Submitted By dbroecker11
Words: 5217
Pages: 21
Open Document
Candito 6 Week Strength Program
Created By Jon Candito
Before I get into the program, I’d like to thank you for supporting Candito Training.
Whether it is by donating or simply liking a video, each action helps the mission of advocating strength training without gimmicks possible. Now with that said, let’s delve into the methodology of the program.
Basic Weekly Setup
Week 1 ­ Muscular Conditioning
Week 2 ­ Hypertrophy
Week 3 ­ Linear Max OT
Week 4 ­ Heavy Weight Acclimation/Explosiveness
Week 5 ­ Intense Strength Training
Week 6 ­ Deload (optional)
Note ­ There is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle.

So that is the program broken down into a focus from week to week. This is called periodization. Some people say that periodization is just for advanced lifters, but the truth is that periodization is optimal for beginners as well. The benefit from periodizing rather than just doing straight sets (5x5), is that you prevent weaknesses before they can begin. Plateaus are best handled by preventing them in the first place! Also, the specific weights along with varying rep ranges greatly improve focus for beginners. You won’t psyche yourself out by comparing each workout to the last every single week. You will never be unsure of what weights to use, which is often the cause for weeks of no progress. You will be on a long term path for consistent gains.
All you have to do is follow the plan as formulated for you, and just lift the weights!
It is also crucial to understand that each phase effects the other. The hypertrophy phase will also make you much stronger. The strength phase is going to build muscle as well. The fact is with natural athletes, strength and muscle mass go hand in hand. If you focus only on low rep strength development, injuries are much more likely to occur. And if you focus only high reps, there will be a great deal of total body stimulation being missed. This program is also built with the bigger picture in mind. So the transition from each phase is taken into consideration.
Setup Within Week ­ Upper/Lower Split
This is an extremely important aspect of the program. A 5 day bodybuilding split is NOT optimal for natural bodybuilders. And most certainly not optimal for athletes looking to develop strength. Upper/lower splits allow for a greater emphasis on compound movements, which stimulates your body to produce more testosterone than isolation exercises. Also, the quality of each set will be far greater in an upper/lower split. 5 day splits have far too much volume per workout. By the 18th chest set, how strong are you really? Now compare that to an upper/lower

split where you come in fresh, slam 3­4 sets of bench and move on. This helps for injury prevention as well because you will use better form having shorter, more goal oriented workouts.
The one advantage the 5 day split would appear to have is volume, but then the upper/lower split allows for 2­3 upper days a week. So the volume ends up being about the same, of much higher quality work.
Upper Vs Lower Frequency
This is an issue you can’t solve through research. It only comes through experience. I have found that the upper body can handle a much greater frequency than the lower body. Full body movements like the squat and deadlift can be very taxing, not just on your CNS but also psychologically. I always say there is no such thing as an easy squat. So I’d rather squat with high intensity than underperform while using a high volume. Now compare the feeling after squats to the feeling after training biceps, abs, or calves. The smaller range of motion movements tend to be much easier to recover from. Obviously the bench press is still a compound movement, but it is clear the feeling is entirely different in comparison to a squat/deadlift. It is vital to keep in mind that the tradeoff between
Show More

Related Documents: Training: Workout Essay example

July 28th August 16thMondayTuesdayWednesdayCardioHIITBootyCardioLegsThighs Essay

and Abs Workout Insane At Home Fat Burner Interval Cardio Training and Core 56 Minute SweatFest Butt and Thigh Cardio Workout - Calorie Blasting Interval Cardio for Lower Body Can You HIIT like a Girl? 22 Minute Cardio HIIT Workout Challenge Love your Legs & Booty 10 Minute Butt and Thigh Workouts at Home - Express Glute & Thigh Toning Routine Rest Friday Saturday Cardio (HIIT) + Cardio + Yoga Bodyweight Cardio Workout - 23 Minute At Home Interval Cardio Training Fat Burning…

Words 516 - Pages 3

Interval Training Benefits

What are the benefits of interval training? Why would I switch from doing my traditional cardio routine? Does it really work if I am not working hard for at least an hour? These are a couple of questions that I hear all the time with clients and injured athletes that I work with. Here are the top 8 benefits of an interval training workout routine. 1. Interval training is similar to everyday activities. Most of us are not trying to work at a moderate to high intensity for a long period of time throughout…

Words 681 - Pages 3

basketball training Essay

April Rivers Dr. McWilliams English 1010 10 October 2013 Basketball training To train for basketball there are certain things that I have to do. I have to have a plan for warm-up, weights, conditioning, individual workouts, and personal goals. I will walk through every plan and explain what needs to be done for each. The first thing that needs to be done when training for basketball is I need to warm-up before every workout. I jog full court and back at least twice to warm up my muscles. Then…

Words 628 - Pages 3

Cardio Workout Essay

dread the times when they have to workout. A lot of times, people pick exercises that aren't fun or motivating. If you hate the idea of long-distance running, try to avoid doing that exercise. There are plenty of other ways to get a great cardio workout that are creative, fun, or happen so quickly you forget it happened. It is important to put in the effort because this is regarding your overall health. Try these six creative ways to weave some extra cardio workouts into your weekly routine. 1. Dance…

Words 459 - Pages 2

Personal Narrative: Fusion Fitness

Insanity style boot camps, step aerobics, circuit training, HIIT training, stationary bike etc. etc. etc. and then I stumbled upon barre! And let me tell you, I was skeptical that it would deliver results considering the intense style of training I had been used to, but low and behold it did!! I have never been leaner, I have never had more slender limbs, I have never had less body fat than now - and that is definitely due to a combination of barre workouts along with cardio. My first experience of barre…

Words 1206 - Pages 5

Essay on Cola Wars

SOUTHERN CALIFORNIA Physical Education Program PHED 102a: Weight Training Instructor: Jennifer Rooney, M.S., C.S.C.S Office: PED 108 Office Hours: To be determined and by appointment Email: jrooney@usc.edu Course Description An introductory course designed to help each student: improve muscular strength, gain knowledge and understanding of weight training theory and practice, develop a personalized weight training program. Course Objectives To gain knowledge of basic anatomy, exercise…

Words 443 - Pages 2

Biology Time Essay

levels of speed layered on top, Hudson's model tips the pyramid on its side to form an arrow. Training begins both faster than and slower than goal race pace, with the two lines gradually meeting like the tip of an arrow at the goal race. Because the program works toward goal pace from two different directions, no phase of training focuses on any single type of conditioning. "We start bringing workouts in a little sooner [than Lydiard]," says Hudson. "We start threshold work very soon, and we do…

Words 874 - Pages 4

Profile Essay

Madison Healthplex Performance Center It is time to start my workout routine at about 5 o’clock in the evening. I feel nervous walking up to the Healthplex Performance Center, but I’m about to be back at my comfort zone. I have a natural feel that comes to me as I enter the glass doors. The sight of people working out on numerous machines and free weights gives me motivation towards my goal. It is an awesome place to educate you for learning the techniques and exercises. The Healthplex Performance…

Words 834 - Pages 4

Essay on School: Aerobic Exercise

The endurance conditioning is the bulk and emphasis of the aerobic workout, usually lasting between 20-60 minutes. The cool down last between 5-10 minutes and allows for lactic acid built up during the endurance portion of the workout to be flushed out of the muscles. The final part of an aerobic exercise is stretching which allows for lengthening of the muscle fibers and increases blood flow to fibers damaged during the workout. 2. When prescribing an exercise program you must take into…

Words 662 - Pages 3

One Running Research Paper

Some people prefer a strict cardio workout routine while others are all about strength training; there are also people who are more focused on perfecting their balance and others who want to increase their flexibility skills. Whatever the reason someone is exercising for, it is crucial to perform in order to keep the body healthy. Exercise can be divided into four separate categories. These categories include endurance, strength, balance, and flexibility workouts. What many people do not realize is…

Words 1813 - Pages 8