3 Phase
Training Program

(Changes Monthly)

Endurance

  • Moderate Intensity Distance Intervals
  • Slower, Controlled Balance Exercises
  • High Repetitions with Moderate Weights

Strength

  • Intense Shorter Distance Intervals
  • Steady, Stable Strength Movements
  • Moderate Repetitions with Heavy Resistance

Power

  • Explosive Shorter Burst Intervals
  • Faster, Athletic, Metabolic Movement
  • High Rep/Low Resistance or Low Rep/High Resistance
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest &
Back
Legs &
Shoulders
Arms &
Abs
Back &
Chest
Shoulders &
Butt
Full Body Full Body