Fall workout

It's been a while since I posted something so I will throw this out there as an ode to Fall. Fall is great, it is perhaps the most perfect temperature of the year to get outside for a long workout.

As per the periodization conversation, Fall is a perfect time to get back into longer runs (aerobic endurance) and strength training. If you are so inclined you might even start into a hypertrophy phase right now where the focus is more on muscular growth rather than strength or power.

Summer tends to be a more competitive phase where conditioning and sport specific performance is the primary goal. Strength training is primarily in a maintenance phase during the summer months. As we descend into winter the priority of strength training is increased.

This workout will focus on classic strength training movements with a rep range intended to promote muscular growth.

Ode to Fall

Warm-up (treadmill 10-minutes)

Squat press-(4 sets / 20, 15, 10, 10)

Shoulder side raises-(3 sets / 20, 15, 12)

Wide grip lat-pulls-(4 sets / 20, 15, 10, 10)

Back extensions- (3 sets / 20, 20, 20)

Triceps extensions(rope)- (4-sets / 20, 15, 10, 10)

superset

Chest flyes- (4 sets- 20, 12, 10, 10)

This is a fun full body workout that is not overly demanding in terms of intensity. The goal here is to focus on excellent technique and pushing as heavily as possible for the prescribed rep load.

Have fun.


M