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2011, P4 Overview

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Cool Features

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1st time ever 20 minute, 45:15 Unilateral Strength Circuit.  Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great.  You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had.  The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

Stations

The TRX has returned with new exercises and we’ll be introducing more stations.  I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

Finishers

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays.  Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

3 Cool Conditioning Workouts

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part.  The first, I call baseball runs.  You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up.  Even the Montessori parking lot (hi Ellen and Jen!).  It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object.  We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises:  forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs.  I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short.  😉

Very Sore

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview.  Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Weekly Themes

Below is a breakdown of the weekly themes for the phase.


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Week #

Day 1

Day 2

Day 3

Mar 28

A#1: sore week: 20:10, 4 circuits of 8 rounds, 10-12 reps / exercise

B#1: sore week (5ct): Continuous 2-min Circuit (40min); 120:120, partner drill, 5 reps/person; max rounds in 20min; 30s/person during active recovery

C#1: sore week (5ct):

45:15 or 18-22 reps w/ 15sec rest, 5 unilateral exercises, 45s/side, 10 stations, 2 rounds

Apr 4

A#2: less sore week: 20:10

A#2: less sore week (2ct): Continuous 2-min circuit (40min)

B#2: less sore week (2ct): 45:15

Apr 11

A#3: Record Week: 20:10

B#3: Record Week: (Drop Set & Holds) Continuous 2-min circuit (40min)

C#3: Record Week: (Drop Set & Holds) 45:15

Apr 18

A#4: Individual Challenge- 350 Strength, 15×90, 11×180, 7×240, 3×360

B#4: Individual Challenge (20min)-300 Rep Strength & 300 Mississippi Conditioning

C#5: Individual Challenge-400 Rep Strength, 1 Round (321) Shoulder Finisher, 96 Rep Tennis Conditioning Finisher

Feel Good Benefits

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look.  You don’t have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles.  Reads good doesn’t it.  Vanessa calls me big talker.  J  Cheers and happy phase 4 to you!  J

Your coach,

Mike Alves

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1st time ever 20 minute, 45:15 Unilateral Strength Circuit. Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great. You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had. The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

The TRX has returned with new exercises and we’ll be introducing more stations. I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays. Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part. The first, I call baseball runs. You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up. Even the Montessori parking lot (hi Ellen and Jen!). It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object. We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises: forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs. I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short. 😉

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview. Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Below is a breakdown of the weekly themes for the phase.

Week #

Day 1

Day 2

Day 3

Mar 28

A#1: sore week: 20:10, 4 circuits of 8 rounds, 10-12 reps / exercise

B#1: sore week (5ct): Continuous 2-min Circuit (40min); 120:120, partner drill, 5 reps/person; max rounds in 20min; 30s/person during active recovery

C#1: sore week (5ct):

45:15 or 18-22 reps w/ 15sec rest, 5 unilateral exercises, 45s/side, 10 stations, 2 rounds

Apr 4

A#2: less sore week: 20:10

A#2: less sore week (2ct): Continuous 2-min circuit (40min)

B#2: less sore week (2ct): 45:15

Apr 11

A#3: Record Week: 20:10

B#3: Record Week: (Drop Set & Holds) Continuous 2-min circuit (40min)

C#3: Record Week: (Drop Set & Holds) 45:15

Apr 18

A#4: Individual Challenge- 350 Strength, 15×90, 11×180, 7×240, 3×360

B#4: Individual Challenge (20min)-300 Rep Strength & 300 Mississippi Conditioning

C#5: Individual Challenge-400 Rep Strength, 1 Round (321) Shoulder Finisher, 96 Rep Tennis Conditioning Finisher

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look. You don’t

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1st time ever 20 minute, 45:15 Unilateral Strength Circuit.  Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great.  You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had.  The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

The TRX has returned with new exercises and we’ll be introducing more stations.  I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays.  Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part.  The first, I call baseball runs.  You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up.  Even the Montessori parking lot (hi Ellen and Jen!).  It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object.  We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises:  forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs.  I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short.  😉

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview.  Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Below is a breakdown of the weekly themes for the phase.

Week # Day 1 Day 2 Day 3
Mar 28 A#1:  sore week:  20:10, 4 circuits of 8 rounds, 10-12 reps / exercise B#1:  sore week  (5ct):  Continuous 2-min Circuit (40min); 120:120, partner drill, 5 reps/person; max rounds in 20min; 30s/person during active recovery C#1:  sore week (5ct):

45:15 or 18-22 reps w/ 15sec rest, 5 unilateral exercises, 45s/side, 10 stations, 2 rounds

Apr 4 A#2:  less sore week:  20:10 A#2:  less sore week (2ct):  Continuous 2-min circuit (40min) B#2:  less sore week (2ct):  45:15
Apr 11 A#3:  Record Week:  20:10 B#3:  Record Week:  (Drop Set & Holds) Continuous 2-min circuit (40min) C#3:  Record Week:  (Drop Set & Holds) 45:15
Apr 18 A#4:  Individual Challenge- 350 Strength, 15×90, 11×180, 7×240, 3×360 B#4:  Individual Challenge (20min)-300 Rep Strength & 300 Mississippi Conditioning C#5:  Individual Challenge-400 Rep Strength, 1 Round (321) Shoulder Finisher, 96 Rep Tennis Conditioning Finisher

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look.  You don’t have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles.  Reads good doesn’t it.  Vanessa calls me big talker.  J  Cheers and happy phase 4 to you!  J

have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles. Reads good doesn’t it. Vanessa calls me big talker. J Cheers and happy phase 4 to you! J

About the Author
is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.

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