It feels great to be writing again, but I’m heading to the Portugal vs. Mexico game tonight, so I’ll keep this brief.

This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • Empower Week Plan
  • Empower Week Schedule
  • Challenge Workouts
  • Quarter 3
  • Phase 7
  • Quarterly Testing
  • How to Peak at Your Event
  • Shout Outs

Cardio Minutes:  Week 3

Time Day 1 Day 2 Day 3 Total
6am 15 15 14 44
9am 15 15 14 44
6:30pm 15 15 14 44

Empowerment Week Cardio Plan:  click here to view.

Weekly Themes

Week 4:  Empowerment Week / Challenge Week:  Train on own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O

Empowerment Week Plan

Next week is Empowerment Week (EW).  You can choose to do cardio only if you’re feeling beat up and your body is in need of a rest, but if you’re feeling great, ready to go and you don’t want to stop, then the Challenge Week Workouts are your best decisions.

EW Option #1:  no strength training, do EW cardio goal only and other recreational activities.

EW Option #2:  do some strength training (decrease total work volume by 50%), do cardio goal and other recreational activities

Strength Training Example:  1-3 challenge workouts, but only 10min of strength challenge, ½ the conditioning challenge and w/ the Finisher optional; also can choose own strength training option like a class, 4 Week Fat Loss Jump Start Program, Hotel Travel Workout Routine or other.  Remember to decrease training volume.  Easiest way to do this is to train strength for ONLY 10-minutes, 1-3x/wk instead of 20minutes, 1-3x/wk.

EW Option #3:  strength train, do cardio goal with other recreational activities optional.

Strength Training Example:  1-3 Full Challenge Workouts, 4 Week Fat Loss Jump Start Workout, Hotel Travel Workout Routine, a class or other strength training option.

To see the Empowerment Week Plan with cardio minute goals, challenge workouts, the 4 Week Fat Loss Jump Start Workout and the Hotel Travel Workout Routine, click here.

Empowerment Week Schedule

I will be making up P5’s, Wk3 next week.  Anyone who was a member during phase 5, is welcome to attend free of charge on any of the training days M-Th next week.

6am, M / W @ BG

9am, M / W @ MC

6:30pm, M / T / Th @ MC

*We’ll be doing CW#4 on Monday, CW#5 on Tuesday / Wednesday and CW#6 on Thursday.

Friday there will be a 6am, special bonus class at the BG for everyone who filled out the 2014 Client Loyalty Survey.  We’ll be doing an extra special CW#7.

Rookies who joined this phase (6) that would like to participate next week, may sign up here.

Choose Your Classes:
3 workouts $60.00 USD
2 workouts $44.00 USD
1 workout $25.00 USD
Which day(s) or comments?

Challenge Workouts

PDF:  2014, P6, Challenge Workouts


Challenge Workout #4, P6, 2014

Challenge Workout #5, P6, 2014

Challenge Workout #6, P6, 2014


How to download the videos from YouTube in case you won’t have wifi access later?

Quarter 3

June 15 to August 30 (phases 7-9)

This will be the hardest training quarter of the year.  If you match the intensity of the programming with equal effort in the gym, at the table and with your sleep, you could make this your best summer ever.

Phase 7

  • P7 Orientation is 8am-10am, Sunday, June 15, 2014 @ Mackenzie Center
  • 1st Classes begin on Monday, June 16, 2014.
  • Quarter 3 Testing is Monday, June 16, 2014
  • P7 we’ll continue training for beach season as well as preparing you for fall sports and peaking for end of summer races and events.

Quarterly Testing

We hold quarterly testing to track your physical performance progress.  Traditionally June and September are the 2 testing periods that a majority of the participants set personal records.  I’ve written an handout about what we measure & test if you want to learn more.

How to Peak for Your Event

You may have seen Quyen C, Keri D, Lisa L or Alicia S, recently showing up for partial workouts and wondered why they were leaving so early.  They were tapering for an event they had over the weekend and we were reducing their workload to recover and accumulate energy for later.  I wrote an article on 3 Tips for Peaking on Race Day if you want to learn more and here’s a pdf if you want a copy.

Your coach,

Mike Alves

Newton Boot Camp

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