Recommended Cardiorespiratory Training Protocol

The Ultimate Guide To Calisthenics

The Ultimate Guide To Calisthenics

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The PHA Progression Strategy will place considerable stress on the cardiorespiratory system... since you will be striving to have no rest between exercises or groups.

Augment your bodyweight calisthenics training with separate cardiorespiratory training accordingly... either performed on the same day or alternate days.

Pick one of the following protocols depending on your fitness level...

Aerobic Activity for at least 20 minutes 3 times a week... for the beginner, intermediate and advanced practitioner.

A combination of the above with Fartlek Activity for at least 20 minutes on occasion or Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory improvement stimulus.

Since your cardiorespiratory system will be stressed during the bodyweight calisthenics workouts, Fartlek and Intervals should be used more sparingly... 20 minutes once a week for Fartlek or 10 minutes once a week for Intervals would be sufficient in combination with Aerobic Activity.

The PHA Protocol will be difficult on the entire body... so take complete rest when you think it is necessary to properly recover.

Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries.

Read Better Than Traditional "Cardio".

DATE:

Peripheral Heart Action (PHA) Progression Strategy:

*Perform all exercises as circuits in Group 1, rest target rest period. Repeat for Group 2, then Group 3. Repeat for desired number of group (PHA) circuits.

# Group (PHA) Circuits:

Group 1

Calisthenics Exercises

Max. Repetition Target

Target Rest Between Circuits

Accomplished

1.-

O 30 Sec O None

O Yes O No

Upper Body Exercises

1.-

O 30 Sec O None

O Yes O No

Lower Body Exercises

1.-

O 30 Sec O None

O Yes O No

Trunk Exercises

1.-

O 30 Sec O None

O Yes O No

Group 2

Calisthenics Exercises

1.-

O 30 Sec O None

O Yes O No

Upper Body Exercises

1.-

O 30 Sec O None

O Yes O No

Lower Body Exercises

1.-

O 30 Sec O None

O Yes O No

Trunk Exercises

1.-

O 30 Sec O None

O Yes O No

Group 3

Calisthenics Exercises

1.-

O 30 Sec O None

O Yes O No

Upper Body Exercises

1.-

O 30 Sec O None

O Yes O No

Lower Body Exercises

1.-

O 30 Sec O None

O Yes O No

Trunk Exercises

1.-

O 30 Sec O None

O Yes O No

Evaluation:

O All yes - Progress O Some no - Repeat

Cardiorespiratory Training

O Aerobic O Fartlek O Intervals O None Type:

Duration:

Suggestions:

Time to change exercises Progressing to optimum set range Working at optimum rep. range Move on to next level

O Yes O No O Stop O Continue O Yes O Reduce O Increase O Yes O No

Remarks:

227

There are some exercises that need special attention in order to promote improvement and increase max repetition numbers... pull ups, push ups and free squats to name a few.

If you run into exercises that you just can't seem to improve, the following two training protocols will help.

Both strategies allow you to do more over-all repetitions in a workout... promoting improvement.

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