heart rate strength training-6 week programme

7/31/2019 Heart Rate Strength Training-6 Week Programme

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6 Week Heart Rate StrengtheningProgramme

You may be asking yourself What is this high-heart-rate strength training all about? . The shortanswer is combination cardio at 70-80% of yourmaximum heart rate (MHR) and strength trainingat 70-80% 1repetitionmax (1RM). This type of training is the foundation of general physicalpreparation for all who strive to be the best at their sport.

In order to perform this demanding type of exercise regimen you must already bein excellentcondition as it is not appropriate for the inexperienced to do. Excellent condition, by my definition,is as follows:

1. You have been exercising consistently over the past year.2. You have an established and known regular resting heart rate (RHR).3. You are currently performing no less than 30-45 minutes of cardio every otherday at 70-80% ofyour MHR (see Appendix A).4. You understand the Borg Scale perceived exertion rate scale of 0-10 (see Append

ix B), where0 is perceived as being the lightest, easiest and 10 is the hardest, most difficult, and nearlyimpossible to do.5. You have established specific repetition maximums in the following exercises:

military press

chin-ups (maximum number performed at one timewith no rests between each one) or pulldowns

bench press

barbell row (three reps)

squat

sit-ups (maximum number performed at one timewith no rests between each one)

back extensions (maximum number performed in one minute at one time with no restsbetween each one).You also need to determine and record your:

height and weight

hip-to-waist ratio

stomach girth.www.pponline.co.ukPage 1


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Once you have fulfilled the above criteria then the programme can beginwith anintroduction in tothe training regimen. This starter routine will be performed for the first two weeks to make certainyou are up to the stress and the activity pace.

It is recommended that you consult with your doctor before performing any new exercise routine orprogramme.

Pay very close attention to how you feel, as it is easy for you to become faintunless you are inexcellent condition. If you feel queasy or light-headed, then lie down, so thatyour feet are aboveyour heart, and slowly consume some fluid, egwater or a drink with a high glycaemic index.

Introduction to the six-week high-heart-rate strength training programme

Week one and two: Warming up

Warm up before exercising a rope-skipping routine provides an excellent generalwarm-up.

Once the general warm-up is completed, and before beginning a specific exercise,performseveral mimicking movements of the exercise before adding external weight.

Do the following exercises two to three times per session for two weeks, two times a week. Keeptrack of your heart rate throughout the session. After each rope-skipping episode begin the nextset of exercises when your pulse reaches 70% MHR. Do not let it drop below the 70% MHR:

1. Skip for one minute at a steady pace.2. 360s (bridges), one at each position for 15 seconds with perfect form for one

minute.3. Skip for one minute at a steady pace.Note: Warm up your shoulders and arms with the shoulder series of moves as described herebefore moving on to the push-ups.

4. Do each one of the following 15-20 times. Start with body weight only and work up from there.Some advanced elite athletes use up to 20kg for these exercises.

Arms outstretched in front of you perform wide clockwise circles with the hands.

Arms outstretched in front of you perform wide counterclockwise circles with thehands.

Arms straight down to the sides with palms facing the body, move arms out to thefront andback up over head without bending them.

Arms outstretched in front of you bend arms at the elbows to 90and then extendedrapidly to the front and back to the 90starting position.5. One minute of push-ups.


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Note: Warm up your lower body with a set of 15-25 good mornings and one set of 15-25 bodyweight only squats before beginning with the weighted squats that follow.

6. One minute of squats at 40% 1RM.7. Skip for one minute.8. One minute full range of motion sit-ups with hands on the chest.www.pponline.co.ukPage 2


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Note: Warm up the chest and upper arms with an additional series of shoulder

warm-ups but this time do only 10 each of the series before beginning the benchpress and barbellrows.

9. Bench press one minute at 40% 1RM.10. Barbell row one minute at 40% 1RM.11. Skip for one minute.12. Back extensions for one minute13. Skip for two minutes.The cool-down

The cool-down gives your body with the opportunity to return to a near normal state. The staticstretches make use of the muscles warmth and lower viscosity of the tissues. Thesix rules ofstretching

(as recommended by the stretching authority Brad Walker of Australia) are as follows:

1. Warm up prior to stretching.

2. Stretch before and after exercise.3. Stretch all of themajor muscle groups and their opposing muscle groups.4. Stretch gently and slowly.5. Stretch only to the point of tension, these are not meant to be painful.6. Breathe slowly and easily.Do static stretches of your choice for the following areas until your heart rateis, once again, nearlynormal, ie your regular pulse rate while out of bed in your daily routine. Thereare many stretchesthat are equally effective at the end of your HHRST session just pick out the ones you enjoydoing during this relaxing point of the exercise session:

shoulders

upper back

chest

legs, quads and hamstrings

lower back.www.pponline.co.uk Page 3


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Weeks three and four

The warm-up protocol will remain the same as in weeks one and two.

The intensity of the strength exercises rises to 50% 1RM with the heart rate staying at 70% MHR.In these next two weeks, the strength movements will be packaged together in pairs beforemoving on to the cardio portion.

Do this schedule three times a week for three rotations each time:

1. Skip for two minutes.2. Sit-ups for one minute at a steady pace.3. 360s (bridges) for six repetitions, holding at each of the four positions forfive seconds.4. Skip for two minutes.5. Squats for one minute with 50% 1RM at a steady pace use a metronome set to 30beats perminute or more.6. Calf raises for oneminute with an external load equal to your bodyweight.7. Skip for two minutes.8. Sit-ups for one minute.

9. Warm up your shoulders with the same series as in weeks one and two.10. Military presses at 50% 1RM for one minute.11. Pull-downs at 60% of your body weight for one minute.12. Skip for two minutes.13. Back extensions for one minute.14. Bench presses at 60% 1RM for one minute.15. Triceps extensions for one minute at a perceived exertion rate of six to seven.16. Skip for two minutes.17. Sit-ups for two minutes.Cool down and let your body return to near normal again. As you cool down perform staticstretches for the following areas:

calves, hamstrings and quads

lower back.

shoulders

chest and arms.www.pponline.co.uk Page 4


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Weeks five and six

The intensity of the strength exercises rises to 70% 1RM with the heart rate moving to 80% MHR.In these next two weeks, the strength movements will be separated before movingon to the cardioportion.

Do this schedule twice a week for three rotations:

1. The warm-up is fiveminutes of skipping followed by 25 sit-ups, 25 good mornings, 25 body-weight squats and15-25 press-ups, modified or regular.

2. Squats at 70% 1RM for 30 seconds.3. Check your pulse.4. Skip for three minutes.5. Hanging leg raises for one minute.6. Shoulder and chest warm-up (see above shoulder series in weeks one and two).7. Bench presses at 70% 1RM for 30 seconds.8. Skip for two minutes.9. Barbell rows maintain your solid back arch.

10. Skip for three minutes.11. Military presses at 70% 1RM for 30 seconds.12. Skip for two minutes.13. Chin-ups or pull-downs. If doing the pull-downs then use a weight that is 70% of your bodyweight for one minute.14. Skip for five minutes.Cool down with static stretches for these areas:

hamstrings, lower back and quads

chest and upper back

shoulders and arms.www.pponline.co.uk Page 5


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You now have an outstanding six-week fat burning training schedule that will raise yourcardiovascular capabilities as well as increasing your strength levels in the major muscle groups.

Once you have completed the six-week training schedule it is time to take a fewdays active restand let your body fully recover. Find an activity you thoroughly enjoy and justhave fun as yourneuromuscular systems recuperate. After this self-imposed break is over it willbe time to get backin to the gym.

Once back into the HHRST mode start out at 70%MHR and strength for the first week of just twosessions. The following week make sure to raise the intensity up to 75% cardio and strength forthe three times you work out.

Alternate the intensity levels between the twice-a-week and three-times-a-week sessions. At thesame time you are alternating, you will also be raising the percentages each week until you are

working out at between 80% and 85% in both categories.Danny M O Dell, MA CSCS*D

Strength and conditioning coach, USA

www.pponline.co.uk Page 6


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heart rate strength training-6 week programme

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