Blending the fine elements of life – for those whose souls are true.
After more than two months entirely out of the gym, how does Heroes ‘N Pirates resume training? Initial sessions will be brief and light and therefore ideally suited to whole body workouts rather than splitting the body over days.
The first three weeks back will each incorporate two strength days followed by a cardio/boxing days resulting in four trainings days per week – two strength, two stamina.
Hanging Row (like an inverted pushup)
Bent Knee Situp
Glute/Ham Leg Curl
Seated Dumbbell Upright Pulls
Days Two & Four:
First week cardio sessions will be twenty minutes, Second week will be twenty-five minutes, Third week will be thirty minutes of interval stations comprising of:
Vertical Double End Bag
Horizontal Double End Bag
2nd Stationary Bike
No rest between stations.
Deadlift with shrug at top
3 Way Leg Raise
This mesocycle will end after 3 weeks at which point one of the whole body strength days will be bifurcated into two separate and more focused strength days. This will enable a greater volume and diversity of work.
Cardio will increase, then plateau in the 35-40 minute range.
The first two days resumption are in the books…
*PS – Apologies for WordPress’ bizarre formatting of the above. Spacing and paragraph breaks look smooth and consistent on the edit page. Who knows what Kafka-esque html script they’ve got going on! Grr.