Updating workouts

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ccarter3's picture
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Updating workouts

I want to start off saying i love this website. i have learned alot and i love all the help 1R provides for athletes out there. Im a fitness athlete and exercising by running, climbing, crosfit, power lifting is fun to me. I have ran through a couple of 1R workouts and iv enjoyed them. My concern is this..

I like lifting at least 5 days a week, first workout I ever did from 1R was the 5 day isolation. Similiar to how i used to lift It was an easy adjustment. Today I was about to look into doing the program again, except I realized there have een no changes made to the program, nothing to make it more challenging. The same intro/phasing weeks and movements.

Suggestion. Maybe add a "level two" to some of the more popular workouts. So after the 12 week program an athlete can jump right into another program.
best wishes 1R

cjdelgrosso's picture
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I had a similar question. What is the best plan of action after finishing a 12 week workout? Is it better to start a different 1R workout? Or go back to the beginning of the same program with higher weight?

A "level two" would be ideal since I am also doing the 5 day isolation...so its not like I can add intensity by lifting more times per week.

Any suggestions or personal experiences would be appreciated.

coreyeez's picture
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I would say do the same workout over with heavier weight or switch to a more intense workout like the football workout which should be sure to increase mass.

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Hello,

I have a question about the cardio days. I do not have a stadium or field. How would I convert the sprints 8x20yds etc to something I can do on the treadmill. I have already been doing a HIIT treadmill workout.. 30 sec sprints @ 9.0 speed walk for 1.. 15 x.

Same with the Plyo and Sprint workout. How can I change that up so I can do it in the gym. I have very limited athletic experience but want the athlete body, so I am willing to work, :) Let me know if there is any modification I can do.

Nat

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Intervals are great if you aren't playing sports that is all you need to do to get your body into kick ass shape. Try bumping up the time to 1 minute on 1 minute off and even bring the speed up to 12mph and do that for 10-20 minutes and you will really get a good workout especially if done after weight training. Also if you want to do sprints just do them at your local track or find a hill and sprint up in about 60-100 yards like 10x they are called hill sprints. Hope this helps.

buwtifulmarie's picture
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Thanks coreyeez. I will be trying that way of interval training tonight. I think I will first add 3 seconds to the run at 9.5mph. then I will increase it. I will keep you posted. :)