Interval Training
11/01/2005
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TREADMILL
First Week
5 minute warm-up building up to 3 miles an hour.
Speed |
Incline |
Weight |
|
| 1st Minute | 3.5 mph |
3 |
0 |
| 2 minutes | 2 mph |
0 |
0 |
- Each set is 3 minutes.
- Start with 5 sets.
- Always increase intensity by increasing the incline or weight before increasing the duration.
- Always perform small jumps in intensity.
- Perform twice per week.
Second Week
5 minute warm-up building up to 3 miles an hour.
5 sets
Speed |
Incline |
Weight |
|
| 1st Minute | 4 mph |
3 |
2.5lb dmbls |
| 2 minutes | 2 mph |
0 |
0 |
12th Week
5 minute warm-up building up to 3 miles an hour.
5 sets.
Speed |
Incline |
Weight |
|
| 1st Minute | 4.5 mph |
8 |
10lb dmbls |
| 2 minutes | 2 mph |
0 |
0 |
STAIRMASTER
First Week
5 minute warm-up building up to level 5.
Level |
Weight |
|
1st minute |
6 |
0 |
2 minutes |
3 |
0 |
- Each set is 3 minutes.
- Start with 5 sets.
- Always increase intensity by increasing the level or weight before increasing the duration.
- Always perform small jumps in intensity.
- Perform twice per week.
Second Week
5 minute warm-up building up to level 5.
5 sets
Level |
Weight |
|
1st minute |
7 |
2.5lb dmbls |
2 minutes |
3 |
0 |
12th Week
5 minute warm-up building up to 3 miles an hour.
5 sets
Level |
Weight |
|
1st minute |
10 |
10lb dmbls |
2 minutes |
3 |
0 |
Questions or comments? Send them to mike@bullz-eye.com.
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