Athletic Body Workout Overview

First, the Athletic Body Workout is not a cookie-cutter program. While there are specific guidelines to follow (and specific workout programs as well), you do have a say in how you go about performing the program. In this way, you can tailor the program to your specific goals, needs, abilities and limits.

Each workout program is broken down into six different sections, for the most complete and effective workout possible. Each section improves your athletic training and produces the greatest physique building effects for your efforts. Together, these different sections make the Athletic Body Workout so effective... so you must do all of them!

A proper warm up prepares you for the workout, reduces the risk of injury and allows you to perform your best throughout your training. This is not optional.

There is a different Warm Up for each of the Training Programs... General Fitness, Fat Loss and Strength & Size.

Do not skip the Warm Up section of the program... it is worthwhile all by itself.

Agility drills are sadly lacking from many people’s physical training. However, just a few minutes of agility work improves agility, coordination and foot speed. Also, this completes the warm up and burns extra calories.

There is a different Agility Drill Sequence for each of the Resistance Training Programs... General Fitness, Fat Loss and Strength & Size.

There are 3 different Resistance Training Programs... General Fitness, Fat Loss and Strength & Size. You should rotate between these programs as determined by your goals and performance.

I have split each of these programs into Training Days, Active Recovery Days and No Training Days. Do resistance training on Training Days... which represents most of the program. Use Active Recovery Days to promote recovery and burn extra calories. No-Training Days for complete rest. While you remain active on most days, don’t forget to take advantage of planned rest periods!

Every program is important in creating your best athletic body by reducing unwanted fat and gaining needed, functional muscle. The programs just lean in a certain direction.

- The Strength & Size Program leans toward increasing strength and building useful muscle (hypertrophy).

However, this leaning is not exclusive. You can lose fat and gain muscle on the General Fitness Program, you can gain muscle on the Fat Loss Program and lose fat on the Strength & Size Program. Keep this in mind when designing the sequence of your training!

Many people refer to this as “cardio”. Unfortunately, the mental images that come to mind are too limited for the types of training you need to perform.

When most people think about “cardio”... they limit their thinking to a steady state exercise. Riding an exercise bike, jogging, rowing, etc. for 20 minutes at a steady pace. While this training has a place in the Athletic Body Workout... don’t limit yourself to only steady state exercise.

On the other hand, Energy System Training (EST), brings to mind exercising to improve the different energy systems your body uses to support activity (aerobic, anaerobic and anaerobic lactate energy systems). And to stimulate each of these energy systems... you need a different intensity (regardless of the training method used).

Energy System Training does more than just improve your heart and lung power, or burn calories... it improves Aerobic, Anaerobic and Anaerobic Lactate energy systems PERFORMANCE.

Aerobic means in the presence of oxygen... and any activity performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is an aerobic exercise.

Anaerobic means in the absence of oxygen... and any activity performed at a medium to high intensity for less than 2 minutes, where the body supplies energy without oxygen, is an anaerobic exercise.

The Anaerobic System (ATP-CP) is where the body uses re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine-Phosphate (CP) to create energy until the stores are drained... about 5-7 seconds.

The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores run out. The body resorts to the breakdown of glucose for energy.

So if you haven’t guessed by now... using various intensity levels to improve performance in all the energy system is what translates into physical changes you can SEE! The athletic body.

In the Athletic Body Workout you use Steady State Aerobic, High Intensity Aerobic Intervals (HIAI), General Physical Preparedness and High Intensity Interval Training (HIIT) to train all energy systems. This approach not only prepares you for a wider variety of exercises at different intensities... but it will also help you burn more fat (BOTH DURING AND AFTER THE WORKOUT), covering your best athletic body.

The Cool Down begins in the Energy System Training phase... characterized by lowering the activity level to bring the heart and respiratory rates down at a moderate pace.

You finish the cool down with some simple stretches of the tight muscles. This approach starts the healing process, improves range of motion and flexibility and further reduces the risk of injury.

By the end of the session, you will be ready to end the training session and return to the daily life.

Active Recovery workouts are low intensity, low volume workouts which promote recovery. Performing lower intensity exercise helps you recover faster than even complete rest.

The trick is to work at an intensity that gets the blood flowing... but not at an intensity which needs added recovery. You don’t want to have to recover from your Active Recovery Workout!

Active Recovery, when done properly, spells faster recovery and the ability to enter each new Training session ready to give your all.

Your body needs time recover from Training Days. You can recover by reducing the intensity of exercise or complete rest. Often, doing some low intensity exercise can aid in recovery more than complete rest. And faster recovery means you’ll be able to train harder on Training Days and get better results.

By performing some lower intensity exercise, you get the blood flowing throughout your body. This blood flow transports needed nutrients to the muscles, helping them rebuild faster and stronger. Increased blood flow also flushes out lactic acid, a by-product of intensive training.

When you are not training your should be resting. During the rest period, your body recovers for the training by making adaptations so you can be more efficient at performing the workout in the future. These adaptations include building muscle, burning fat, improving the central nervous system, strengthening the heart and lungs, etc.

As you can see, the Athletic Body Workout is a complete workout program. Everything you need to build a strong, lean, athletic body through proper training has been addressed. Just follow the workouts and fill in the Workout Journal Sheets provided, and you’ll combine the warm up, resistance training, energy system training, recovery, active recovery and complete rest into an athletic body producing workout!

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The Athletic Body Workout Overview