What's the Perfect Workout for 2017? (Part II)
In this special two-part episode, I’m going to tell you exactly how I’ll be personally be exercising in 2017 to get the ultimate combination of full body sculpting, strength and power development, brain training, coordination, mobility, detoxification, and beyond! Here is Part 2.
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In last week’s episode, you discovered how to intelligently and properly structure strength, speed, and power training into a perfect workout plan. But unless you’re a football lineman (for example), you’ll need to include additional training modalities to have a truly perfect training program that targets every component of your body, brain, and nervous system.
So let’s pick up where we left off and dive into the next component of training: cardio!
As you learned in my episode “Does Weight Training Count As Cardio?” many of the strength and power training methods you learned in last week’s episode will train your cardiovascular system. But if you are an athlete, you want to work on fitness parameters such as your VO2max or lactate threshold or mitochondrial density or fat burning efficiency (all terms I cover here), or you training for some kind of an event like a triathlon, obstacle race, etc. then, using bicycle, running, elliptical, rowing, swimming, or any other cardio mode of choice, do the following, preferably on Mondays and Thursdays (the same day you do strength training):
-Five 4 minute hard efforts with full recoveries (2-4 minute recoveries) or -1-2 Tabata sets (Four total minutes of 20 seconds extremely hard, 10 seconds easy) – or -4-6 thirty second sprints WITH FULL 2-4 minutes recovery after each If possible, choose a different option from the options above when you do your Tuesday/Friday cardiovascular intervals, such as Tabatas on Tuesday and 30-second sprints on Friday. To save time is fine to do these cardio intervals as a starter or a finisher for your strength training on these days.
New Sports & Activities
Let’s review: you will be training strength on Mondays and Thursdays, and you’ll be training power, speed and cardio on Tuesdays and Fridays.
On a middle day of the week, preferably a Wednesday, you should give yourself a chance to challenge both your brain and body at the same time. If you're sore or beat up, try something like an easy paddleboard, a new yoga class, hiking, frisbee golf, regular golf, etc. For more of a challenge, try tennis, basketball, ultimate frisbee, soccer, kickboxing, jiu-jitsu, etc.
This middle day is basically your "free day" to engage in a hobby of your choice. Just don't beat yourself up too much: Thu and Fri are both relatively physically intensive.