Jul 15 2013

redlands football

One of the things I really enjoy doing is writing up workouts for people.  It’s just another way for me to think creatively and do something exercise related.  Ever since I left the University of Redlands and my position as Head Strength and Conditioning Coach, there is definitely a piece missing in my life and that’s the constant programming and coming up with workouts for people on the spot.

“Coach, what’s another good back exercise,” or “What’s a good ab routine ?” or “Brah, how you get gunz like that? Serious kine.”

When a couple of my former athletes tweeted me asking for a workout, it all made sense that although I may not be actually training groups right now doesn’t mean I should stop writing workouts.

So here we go…

Monday is going to be known as Workout of the Week aka WOW.  Yea, I’m biting off Crossfit’s WOD but I think WOW sounds way better.  You can follow the conversations and ask any questions about the workout through email or even over twitter with #BodyByAipa (hashtag inspired by several University of Redlands Bulldog football players).

Phase 1 Week 1

I feel like personal trainers these days don’t teach anymore.  It’s important for people to learn about their bodies rather than just spoon fed exercises, sets, and reps.  That’s not how I do things.  I wrote about a few ‘Red Flags’ when it comes to hiring a personal trainer, here .

This phase is to prepare your body for Phase 2.  Even if you’ve been exercising for awhile and feel you are pretty advanced, I’d still suggest you start off with Phase 1 because you’ll still get a solid workout.  Here’s the good thing, if your goal is build muscle or get shredded, you will benefit from this workout.

Enough talking, here’s the workout.  Remember any questions, feel free to email me or use #BodyByAipa to join in on the conversation.

How to use the program

This workout is set up for people who can train 3-4 times a week with weights.  You can still do other activities on your off days and I will even give a few workout ideas to do throughout the week. This program is set up as a total body routine.

For those who want to get lean, remember the more muscles your stimulate during a workout the more calories you expend.  And for those who want to build muscle, by increasing the frequency of training muscles you give your body more of a chance to re-build.  So everyday you will be training your whole body but I will emphasize a certain muscle groups each workout; Push, Pull, and Legs.  This is sort of a Hypertrophy/Fat loss Hybrid program.

This program will will incorporate tri-sets and circuits to increase the metabolic disturbance of the workout. When you see exercises grouped together by letters such as A and B, you will perform all the exercises one after the other resting no longer than 30 sec.    You will see the prescribed rest period.

For example in Workout A1 you have DB Incline Press, Goblet Squat, and DB Row all grouped together with (A).  This means you will perform Db Incline Press, then with minimum rest you move on to Goblet Squat, again with minimum rest you move to DB Row.  After you finish DB Row, you will rest for the prescribed time before you do 2 more sets of the circuit.

If you train during crazy rush times which can be a pain in the ass, especially when someone is doing biceps curls in the squat rack and you need it to do some squats, then the main thing is to make sure to do all exercises.

Sample Week Program Set-up

4 Day a Week

Day Muscle Group
Monday Workout A1
Tuesday Workout B1
Wednesday OFF
Thursday Workout C1
Friday Workout A2

You will rest during the weekend from the program and start back up on Monday continuing the cycle which will start with Workout B2 which will be a pulling muscle group emphasis (back and biceps) day.  Got it? Get it? Good!

3 Day a Week

Day Muscle Group
Monday Workout A1
Tuesday Off
Wednesday Workout B1
Thursday Off
Friday Workout C1
Saturday Off
Sunday Off
Monday Workout A2

With 3 Days a week, the main focus is to have one day in between workouts if possible (you can train; Tuesday, Thursday, Saturday).  If you can’t and have to train 3 days in a row or whatever go for it.  Just make sure you schedule in 3 workouts during the week.  Make it a priority.

WOW 1 – Body By Aipa

MONDAY

Workout A1

Exercise Sets x Reps Rest (sec)
Push Press 3 x 6 60
A) DB Incline Press 3 x 8 -
A) Goblet Squat 3 x 8 -
A) Single Arm DB Row 3 x 8 ea 90
B) Dips 3 x 8 -
B) Single Leg Glute Bridge 3 x 8 -
B) Push-ups 3 x AMAP 90

TUESDAY

Workout B1

Exercise Sets x Reps Rest (sec)
Pull-ups 3 x 6 60
A) Seated Cable Row 3 x 8 -
A) DB or KB Deadlift 3 x 8 -
A) DB Shoulder Press 3 x 8 90
B) Lat Pulldown 3 x 8 -
B) DB Reverse Lunge 3 x 8 -
B) DB Bent Over Row 3 x 8 90

THURSDAY

Workout C1

Exercise Sets x Reps Rest (sec)
5/5/5 BW Squats* 3 x 5 ea 60
A) Goblet Squats 3 x 8 -
A) DB Flat Bench Press 3 x 8 -
A) RDL 3 x 8 90
B) DB Walking Lunges 3 x 8 ea side -
B) Rev. Grip Pullup or Pulldown 3 x 8 -
B) DB Bent Over Row 3 x 8 90

FRIDAY

Workout A2

Exercise Sets x Reps Rest (sec)
A) Bench Press 3 x 10 -
A) Split Squat Jumps 3 x 10 ea -
A) Single Arm DB Row 3 x 10 ea 90
Circuit) Planks (ALAP)/Push-ups/Db Shoulder Press 3 x 30s/10/10/10 90
B) Face Pulls 3 x 10 -
B) Wall Sits 3 x 30s -
B) DB Flyes 3 x 10 90

Program notes:

AMAP: As many as possible
ALAP:
As long as possible
5/5/5 BW Squats (no weight):
5 Squats, 5 Tempos Squats (4 count up, 1 count down, hold for 2 count, repeat), then 5 squat jumps.
Workout A2:
You will see Circuits in the middle of your X2 workouts.  The purpose of this is to add more volume to the emphasized muscle group as well as increase the heart rate a bit.  This is meant to be done in a circuit fashion going from one exercise to the other with no rest.

I think that’s all of the notes I have for now.  Remember if you are only training 3 days a week, Workout A2 will be during Week 2′s cycle. Any other questions, feel free to leave them in the comments below or ask in the conversation on Twitter with #BodyByAipa.

ALOHA!

8 Responses to “Phase 1 Week 1- Body By Aipa”

  1. Apia,
    This is awesome! I’ve been thinking about contacting you and asking you for workouts but I don’t want to bombard you either because I know I’m not the only one bugging you for workouts or picking your brain. Like you said, I am done training as an athlete, now how do I train? and what do I train for? Overall, my main goal is to build lean muscle. I think it would be awesome too if you work in diet as well for those of us who are retired athletes!

  2. What’s up Kayla. You can give these workouts a try. Let me know what you think about them, always up for feedback. I will definitely touch upon nutrition more as well. Hope all is going well in Redlands and the heat isn’t too bad. Aloha

  3. Hey Aipa,

    I am just finishing up a program and I am looking to switch up in 2 weeks. Thanks for this great program you put up! It will definitely add something new for me. I had a couple of questions. First, I only see one core workout, planks, on Friday in the workout. Is that because many of the other workouts throughout the plan incorporate the core? Second, it seems like A1 and B1 are push/pull days, but what is the relationship between C1 and A2? You may have written this and I missed already. Thanks Aipa!

    Jon

    Jon

  4. Hey Jon, glad you’ll be jumping on this program soon. To answer your questions, I don’t program any specific core exercises. I usually let it up to individuals on what sort of ab exercises they want to do after workouts. But also your core is incorporated constantly in your workouts. C1 has more of an emphasis of Legs. A2, B2, and C2 are emphasis of the same muscles groups (Push, Pull, Legs) but different workouts. Hope that makes sense. let me know if you have any other questions. Aloha!

  5. Hey Aipa!! hope you are doing well :)
    I started the program on Monday! Two days in, and I’m already feeling sore. I guess that means I’m getting a good workout. It’s definitely not the same as working out with with you and Bullock, but it is definitely doable with my limited time. I’ll let you know how it goes, but thanks so much for posting this! I’ve been wanting a program I can follow conveniently from someone I know that knows his stuff. Please touch up on nutrition more if you can. Thanks!! :)

  6. What’s up Killian! I’m doing solid, thanks. Glad you are jumping on the Body By Aipa Program, if you have any questions please feel free to contact me through email at [email protected]

    Nutrition wise, is there anything in particular you have a question on? Hope all is going well with you and it’s good to hear from you. Aloha

  7. Aipa!

    First off, thanks again for putting in the effort to create this program brotha. Just started school and it has been a great way to keep me motivated to work all day. Two questions. First, just to clarify, phase 1 takes a total of 6 weeks correct? So you will be doing week 1, 2, and 3 twice before you begin phase 2, right? Second, on Friday’s workout A2 you have the circuit with planks, pushups and dumbbell presses. The reps say 30 sec, 10, 10, 10, but the actual lifts say you do planks ALAP. So do you do planks ALAP and then 10 pushups and 10 dumbbell presses? Thanks Aipa! I will definitely post a progress pic at the end of the phase, and I have been sharing the workout with some friends to try and get them on it.

  8. Aloha Jon, Glad you are enjoying the workouts. The Phases can last between 3-6 weeks. I know there are some people on the program who need to switch it up just to keep their minds stimulated. But to answer your first questions, I’d rather have you on it for 6 weeks to see more progress.

    You next question, that was my mistake – you do planks for ALAP and then 10 push-ups and dumbbell presses. Looking forward to seeing your progress. Let me know if you have any other questions. Aloha my braddah!

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