HEALTH & FITNESS TRAINING PLANS
Training to Finish Strong is Healthy
Achieving fitness goals, whether for performance or health, requires a smart training approach. Health-conscious individuals should adopt the strategies used by elite athletes, which include a systematic approach and varied routines. By diversifying their exercises and consistently tracking progress, they can enhance their physical health more effectively. Additionally, focusing on proper nutrition and adequate recovery is essential for achieving and maintaining optimal fitness. A well-rounded approach ensures that all physical aspects of health are addressed, leading to sustainable and comprehensive improvements.
The Program
These programs promote optimal health and cardiometabolic fitness. Plan options include both walking and mixed cardio modes of training, and strength training workouts are also included.
The plan creator and coach, Ken Nicodemus, is an Exercise Physiologist with over 25 years of experience. He specializes in developing metabolic health and fitness by first optimizing the aerobic platform (base) and then training to increase your metabolic thresholds with self-paced progressions in ‘quality’ cardio and strength workouts.
For more background into exercise benefits and recommendations, click on the Lab Notes button below. Hint: Lab Notes are related articles, videos, and assorted information specifically relevant to the training plans in this section.
The Blocks
These training blocks, designed for beginners to intermediates, revolve around a polarized training approach. Here are the basic recommendations:
If you're new to regular exercise, start with the "base" options in Block Set 01.
If you've been exercising but with short durations, consider the "base" options in Block Set 02.
If you've built a strong base, move to the "build" phase in Block Set 03.
For competition or challenges, use tapering and peaking phases in Block Set 05. Maintenance options are also available in Block Set 04 or 05.
Avoid skipping ahead. If you miss many workouts, repeat the block until you've completed at least 75% before progressing.
Additional strength workouts can replace recommended ones based on your focus and readiness. Refer to the strength choices for more details.
You can access these health and fitness plans and blocks for FREE by clicking on the button (or link) below.
Check out my training tools and apps at the Training Tools link below. These are helpful calculators and tools to keep you on the road to smart training.
Other recommended reading
Supporting the need for more exercise in order to improve your health and lower you risk for cardiometabolic disease check out this article from Physiology Speaking.
Click here to go back to list of training modes