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About this Program

This four-week program is for general physical conditioning. It contains six workouts that equate to one cycle (Micro Cycle) and then this Micro Cycle is completed three times over which then completes the Meso Cycle. Many athletes would do this type of muscle endurance and conditioning type of training as a way of preparing their energy systems, muscles and connective tissue for ongoing and sport specific physical preparation.

For general population clients who are looking to build lean muscle mass, lose fat and improve cardiac output then this will most certainly help you to achieve all of that.

Additionally, when performing the exercises with excellent technique there will be other life improvements that will take place such as increased flexibility / mobility, more energy, better moods, sleep quality to name a few.

Below are weight recommendations for filling your sandbags. If you are just starting out or have been away for a long time, we suggest starting on the light end of the scale and you may also want to spread the program out over six weeks.

In a six-week period you will do three workouts per week which means it will take two weeks to complete one micro cycle and then just repeat three times in total.

In your second cycle try to increase your volume from what you did in your first cycle e.g. increase weight by a little bit or increase repetitions by a little bit or increase the amount of time you work for (or decrease the amount of time you rest) … Then do the same thing again from cycle two to cycle three.