Summer Shredding Part 3: The Program

If you haven't already read the two articles leading up to this program, please make sure you do!

Article 1: Summer Shred Part 1 - Staying Injury Free

Article 2: Summer Shred Part 2 - Resistance Training Concepts

This information is solely for informational purposes. A physician or other qualified health practitioner should be consulted to assess your personal health and fitness prior to starting any new diet or exercise program. Any reliance that you place on this material is strictly at your own risk. Rivalus disclaims all liability and responsibility arising from the use of this material. For details, please see our Terms of Use & Policies.

Rivalus Summer Shredding Blog 3: THE PROGRAM

SUMMER SHREDDING

Here are a few of the training techniques you will encounter in this program:

Tempo:Tempo is the pace at which you perform each rep, separated into 4 segments:

For Example: A tempo written as “3-2-1-0” would go as such:

1. Perform a 3 second eccentric (Example: Bench Press, lowering the bar to your chest)

2. Hold for 2 seconds following the eccentric (Example: Bench Press, hold the stretch after lowering)

3. Perform a 1 second concentric (Example: Bench Press, moving the bar off the chest to the contraction)

4. Hold for 0 seconds following the concentric (Example: The contraction squeeze or isometric hold at the top of the movement)

Isometric Squeeze:

For example, during a bicep curl when you fully contract and squeeze the bicep at the top of the movement.The goal is not to hold still against the resistance, but instead to continue squeezing and contracting the muscle.

1 ½ Reps:

1 rep in this form = Perform a bicep curl (For example), once your arm is fully extended (straight) after the eccentric lowering phase, perform a half rep to 90 degrees, and return back to an arm extended position.This is a 1, and ½ rep.This counts as 1 rep.

Strip Sets:

Strip sets can be performed on either plate loaded, dumbbell or pin-loaded machines.For the sake of safety, we will only perform strip sets on pin-loaded machines in this program.Begin by performing the written reps for the exercise.As soon as you finish, drop the pin down to the next lightest weight and perform maximal reps. Continue until you run out of weight, or fail to reach 3 reps.Yes, this burns. A lot.

Partial Reps:

Essentially half reps. After finishing your prescribed number of repetition on an exercise, you may be asked to perform partials.These are essentially 1 ½ reps as mentioned above, however they are performed consecutively at the end of a set until failure (Min 10 reps), and not in between reps like in 1 ½ reps.

CARDIO

- 1 x HIIT (High Intensity Interval Training) session per week (10X 30 second MAXIMAL EFFORT bike/running sprints, or for a beginner, start with 15 sets of 15 seconds on, 30 off)

- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived exertion for 40 minutes each session.A 6 out of 10 perceived exertion is breathing heavily, can still hold a short conversation, but its noticeably getting more difficult as time progresses.

Start with 2 sessions weekly and increase by ONE session each week until a maximum of 4 sessions per week is reached.Alternate between HIIT and SS. Next, schedule permitting, perform the cardio on non-consecutive days if possible, and try to separate cardio and resistance training by morning and night.

DAY 1: Legs/Rear Delt/Core

BB = Barbell, DB = Dumbbell,

DAY 2: Biceps/Delts/Triceps

BB = Barbell, DB = Dumbbell,

DAY 3: Hams/Back/Chest/Abs

BB = Barbell, DB = Dumbbell,

DAY 4:

DAY 5: Legs/Rear Delt/Core

BB = Barbell, DB = Dumbbell,

DAY 6: Biceps/Delts/Triceps

BB = Barbell, DB = Dumbbell,

DAY 7: Hams/Back/Chest/Abs

BB = Barbell, DB = Dumbbell,

Enjoy, stay safe, and remember to stretch!

Team RIVALUS

This information is solely for informational purposes. A physician or other qualified health practitioner should be consulted to assess your personal health and fitness prior to starting any new diet or exercise program. Any reliance that you place on this material is strictly at your own risk. Rivalus disclaims all liability and responsibility arising from the use of this material. For details, please see our Terms of Use & Policies.