Weekend Warrior Edition 1.2

Weekend Warrior Edition 1.2

Let’s face it, the average Weekend Warrior lives for a jam-packed weekend-can’t stop, won’t stop, we are unstoppable! You set your mind to anything and you go for it, however, you have been lagging in one area–FITNESS. In this series, we’ll discuss how the untrained male individual can incorporate both resistance training (RT) and endurance training (ET) to maximize both the weekend and fitness results!  Simultaneous RT (increase in power, strength, and muscle mass) and ET (improvements in aerobic system) is known as concurrent training (CT). Current research provides support for the inability to fully develop maximal muscular hypertrophy, strength, and power while committing to an high volume aerobic training program. However, it is possible to promote and maintain overall health and physical performance with concurrent training by 1) working out RT and ET on separate days and 2) working out RT and ET on the same day. Frequency and volume are major indicators for interference that may affect the following training adaptations.

Separate Day RT & ET Method.

21-Week Plan.

  • RT: Session 1&2: Always perform leg press and knee extension with the additional 5 exercises targeting main muscle groups. Increase weights until the 18th week.

Session 2: Perform the remaining 5 main muscle group exercises.

  • ET: The first 7 weeks focus on improving basic endurance. Training progresses and intensity and volume dramatically increase to improve maximal cycling capacity in the last phase.
  • Results simultaneously increases hypertrophy, strength, and endurance in untrained males (2).

Resistance Training

Exercise

1-7 Weeks

8-14 Weeks

15-21 Weeks

Session 1

Core lifts

leg press and knee extension

3–4 sets

10–15 RM*

*1 repetition maximum (RM)

2–3 reps

8–12 reps @50–60% of 1RM

2–3 sets

8–12 reps @50–60% of 1RM

Session 2

Core lifts

leg press and knee extension

3-4 sets

10-15 reps @ 50-70% of 1 RM

2–3 sets

5–6 reps @ 60–80% of 1RM

2-3 sets

3-6 reps @ 70-80% of 1 RM

Session 1 & 2

Other exercises

upper body

bench press or lateral pull down

arms

triceps pushdown or biceps curl

trunk

trunk extensors exercise (superman) or sit up

lower body

knee flexion exercise (hamstring curl) or calf raises

leg adduction or abduction

3-4 sets

10-15 RM

3-5 reps

10-12 RM

3-5 sets

8-12 RM

Endurance Training

Exercise

1-7 Weeks

8-14 Weeks

15-21 Weeks

Session 1& 2

Cycling

30 min @ 40-60% HRR

45 min moderate intensity @ 70-80% HRR

25 min vigorous intensity @ 80-90% HRR

Heart Rate Reserve (HRR)= 220 – age – resting HR x training% + resting HR

Same Day RT & ET Method.

10-Week Plan.

  • 3 days a week, performing RT and ET on the same day (alternate sessions).
  • Warm up set for all exercises. Determine 6RM by trial and error (day 1) and continually progress weights.
  • ET should be set @ 70%. Recalculate every 2 weeks to adjust training adaptations.
  • 10-20 mins recovery window required after each RT and ET session.
  • Results increase in strength and maximal aerobic capacity(1).

Exercise

Intensity

Sets x Reps

Rest

Squat

6RM

3 x 5-7

60-90s

Bench

6RM

3 x 5-7

60-90s

Standing curls

6RM

3 x 5-7

60-90s

Knee extension

6RM

3 x 5-7

60-90s

Leg curls

6RM

3 x 5-7

60-90s

Wide grip lat pull down

6RM

3 x 5-7

60-90s

Overhead press

6RM

3 x 5-7

60-90s

Heel raise

6RM

3 x 5-7

60-90s

Endurance Training

Intensity

Duration

Cycling (week 1)

70% HRR

30 min

Cycling (week 2-10)

70% HRR

45 min + 5 min warm up

References

  1. McCarthy, JP, Agre, JC, Graf, BK, Pozniak, MA, Vailas AC. Compatibility of adaptive responses with combining strength and endurance training. Med Sci Sports 34(3): 511-519, 2012.
  1. Mikkola, J, Rusko, H, Izquierdo, M, Gorostiaga, EM, Hakkinen, K. Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. Int J Sports Med 33(9): 702-710, 2012.