This is designed to be a time efficient way to build maximum strength.

These are supersets, meaning that you complete a set of exercise A and then straight away do a set of exercise B, then rest for 60 seconds.


1A. 4x6 Goblet squats https://www.youtube.com/watch?v=pEGfGwp6IEA

1B. 4x8 Incline DB Bench Press https://www.youtube.com/watch?v=g4tj2lnUgpM

2A. 3x 6 RDL
https://www.youtube.com/watch?v=bT5OOBgY4b

2B. 3x 8 Seated cable row https://www.youtube.com/watch?v=4ZbqM_gcgAI

Aerobic 40 min on the stair master.

A good day to rest, have a stretch, and work on other factors like mobility that will help you in training going forward.

This workout serves as an introduction to musular endurance work on the stairmaster. By now, you have a good aerobic base (which we will continue to train) but can introduce harder workouts on the stair master to improve local muscular strength endurance. This first session will approach that in interval style.

Advise warming up with 5 min flat walking on a treadmill first.

Then complete 4x 10 min hard on the stair master, with 2 min recovery between each. Heart rate should approach upper Z3 at the end of each interval, and the 2 min should just be enough time to recover and go again (take the 2 min recovery completely off, just stand and take a drink!).

Cool down with some easy walking on the treadmill and some stretching.

1. 3x 16 Alternating Deadbug. 30s rest between sets.
https://www.youtube.com/watch?v=-VykQ1HD0Vw

2. 4x 30s Side plank (4x30s on each side, i.e. 1 set is 30s on left straight into 30s on right. Do not rest between sides).
https://www.youtube.com/watch?v=tbWPBOgju9g

3. 3x20 Russian Twist
https://www.youtube.com/watch?v=Hvtxbidjins

This is a strength session designed to build your maximum strength. By building maximum strength, the relative % that you will be working at during your muscular endurance session and when you are actually on expedition.

Warm Up
1) 5-10 min light cardio (walking, rowing, cycling etc)

Main
1) 4x6 Leg press machine
https://www.youtube.com/watch?v=B8KqmwdomoU

2) 4x 6 Bench Press
Preference is to use a smith machine, but you can use a chest press machine https://www.youtube.com/watch?v=1UMDU-HmGYc

3) 4x 6 Romanian Deadlift
https://www.youtube.com/watch?v=bT5OOBgY4bc

4) 4x 6 Seated Cable Row
https://www.youtube.com/watch?v=4ZbqM_gcgAI

Through the main set, take 90s-2 min recovery between sets. The weight should be so heavy that you feel you need that full recovery time! This is not a cardio workout, you are here to lift heavy weights and build your top end strength. It should be a bit of a struggle to get through the final set.

Core Routine
1. 3x 16 Alternating Deadbug. 30s rest between sets.
https://www.youtube.com/watch?v=-VykQ1HD0Vw

2. 4x 30s Side plank (4x30s on each side, i.e. 1 set is 30s on left straight into 30s on right. Do not rest between sides).
https://www.youtube.com/watch?v=tbWPBOgju9g

3. 3x20 Russian Twist
https://www.youtube.com/watch?v=Hvtxbidjins

There is nothing quite like getting out the door and getting the time on feet. Ultimately, this is one of the cornerstones of your training for the next 12 weeks.