New Jersey Powerlifter and Strength Coach Mike Hanley is adjusting his exercise routine and making more metabolic to increase his fat burning results
This week I start a new phase of training which is much more metabolic as opposed to more strength based. I have switched from a 2 day upper body and 2 day lower body split to a full body routine. I have been feeling the need for a change in my workouts for a few reasons. First reason is to create more oxygen debt in my workout. I want to add more conditioning into my training and performing full body workouts will do the trick. Second is that I have been feeling beat up from the long term powerlifting program and I feel the need to add more unilateral work into my routine. Unilateral work will do two things for me. It will help me correct any imbalances I have going on in my hips, core, and shoulders and it will also will increase the amount of time under tension my body will get. Instead of doing 10 reps of squats which will take anywhere from 20-60 seconds, I will do lunges which will double that amount of time since I have to do both sides. This requires more work from the body metabolically and will cause a better environment to burn fat during my workouts.
I will be performing a rotation with my full body workouts which will look something like this:
Week 1: 5 Full Body Workouts in 7 Days
Week 2: 4 Full Body Workouts in 7 Days
Week 3: 3 Full Body Workouts in 7 Days
Repeat 3 times
This will give me a 9 week plan which will bring me about 3 weeks from my wedding. I will add sprint training into this phase as the weeks go on.
My Sprint Training will consist of a few different variations. They will be performed on the beach, up hills, and with the prowler as my body gets capable of handling more work. I will also do sprints in the form of yards. The 2 sprint workouts I like are 6x40yd sprints followed by 4x20yd on one day and the other day will consist of 4-8x100yd sprints. I will vary the rest interval but for the first day it will be kept to 2-4 minutes between each sprint and around 8 minutes between the 100yd sprints.
My calories are pretty steady at 2250 with a 40-30-30 split. This has been working well for me since I have been back from my vacation. So I will keep my calories the same as I increase my workouts during the next few weeks. I will adjust according to my results.
Stay Tuned for Updated Photos as well as my Training Log!
Mike
