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Training program for health and physical improvement (THPI)

Below is the 30 day program to follow to get the results described on the former page; Improved posture, Greater strength, A better looking physique and A better performing physique.

Day one

Morning (between 6.30 and 10.30): aerobic, core strength and flexibility training Walk 45 minutes Side twists with Swiss ball - four sets of 15 repetitions each side. Stretching -All muscle groups

Night (between 5.30 and 7.30): leg training with weights -Lightly stretch leg muscles, after two minute warm up on bike -Leg extensions: 3 sets of 12 to 15 repetitions. -Squats: 3 sets of 12 to 15 repetitions. -Squats on stability board: 2 sets of 12 to 15 repetitions. -Leg extensions: 3 sets of 12 to 15 repetitions. -Leg curls: 3 sets of 12 to 15 repetitions. -Calve raises: 3 sets of 12 to 20

Note:
legs are trained with a higher number of repetitions as they are typically a larger stronger muscle group and therefore require more work than would a smaller grouping.

Day two

Morning: abdominal training (core strength component) One sets of waist twists to warm area. -Curl ups: 4 sets of 15 to 20 repetitions. -Leg raises: 4 sets of 15 to 20 repetitions.

Note:
abdominals are trained with higher repetitions as they are generally harder to fatigue compared to other muscles, and therefore need greater stimulation.

Night: weight training. Chest, shoulders and triceps Bench press: 3 sets of 8 to 12 Incline dumbbell press: 3 sets of 8 to 12. Dumbbell shoulder press: 3 sets of 8 to 12 Side laterals: 3 sets of 8 to 12 Triceps pushdowns: 3 sets of 8 to 12 Lying triceps extension: 3 sets of 8 to 12

Day three

Morning: aerobic, flexibility and balance training. -Walk for 45 minutes. -Stretch all muscle groups. -Stability board: Standing on board with arms outstretched for 4 sets of 10 seconds (build up to this level). Standing on board with arms at the sides (harder) for 4 sets of 10 seconds.

Night: rest.

Day four

Morning: core strength and flexibility training Side twists with swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -four sets of 12 to 15 repetitions with 2 kg ball Stretching -All muscle groups

Night: weight training Back, biceps and forearms Lat pull downs: 3 sets of 8 to 12 Barbell rowing: 3 sets of 8 to 12 Dead lifts: 3 sets of 8 to 12 Standing barbell curls: 3 sets of 8 to 12 Forearm curls seated: 3 sets of 12 to 15

Day five

Morning: aerobic training -Walk for 45 minutes

Night: abdominals (core strength component) -Curl ups: 4 sets of 15 to 20 repetitions. -Leg raises: 4 sets of 15 to 20 repetitions.

Day six

Morning: rest

Night: weight training Legs -Lightly stretch leg muscles, after two minute warm up on bike -Leg extensions: 3 sets of 12 to 15 repetitions. -Squats: 3 sets of 12 to 15 repetitions. -Squats on stability board: 2 sets of 12 to 15 repetitions. -Leg extensions: 3 sets of 12 to 15 repetitions. -Leg curls: 3 sets of 12 to 15 repetitions. -Calve raises: 3 sets of 12 to 20

Day seven

Morning: aerobic and flexibility training -Walk for 45 minutes -Stretch all muscle groups

Night: weight training Chest, shoulders and triceps Bench press: 3 sets of 8 to 12 Incline dumbbell press: 3 sets of 8 to 12. Dumbbell shoulder press: 3 sets of 8 to 12 Side laterals: 3 sets of 8 to 12 Triceps pushdowns: 3 sets of 8 to 12 Lying triceps extension: 3 sets of 8 to 12

Day eight

Morning: flexibility and balance training. -Walk for 45 minutes. -Stretch all muscle groups. Stability board: -Standing on board with arms outstretched for 4 sets of 10 seconds (build up to this amount). -Standing on board with arms at the sides (harder) for 4 sets of 10 seconds.

Night: off

Day nine

Morning: aerobic and core strength training -Walk for 45 minutes Side twists with Swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -four sets 12 to 15 repetitions with 2 kg ball

Night: weight training Back, biceps and forearms Lat pull downs: 3 sets of 8 to 12 Barbell rowing: 3 sets of 8 to 12 Dead lifts: 3 sets of 8 to 12 Standing barbell curls: 3 sets of 8 to 12 Forearm curls seated: 3 sets of 12 to 15

Day ten

Morning: flexibility and balance training. -Stretch all muscle groups. Stability board: -Standing on board with arms outstretched for 4 sets of 10 seconds (build up to this level). -Standing on board with arms at the sides (harder) for 4 sets of 10 seconds.

Night: abdominals (core strength component) -Curl ups: 4 sets of 15 to 20 repetitions. -Leg raises: 4 sets of 15 to 20 repetitions.

Day 11

Morning: aerobic training Walk for 55 minutes Night: off Day 12

Morning: core strength Side twists with Swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -four sets 12 to 15 repetitions with 2 kg ball

Night: weight training Legs -Lightly stretch leg muscles, after two minute warm up on bike -Leg extensions: 3 sets of 12 to 15 repetitions. -Squats: 4 sets of 12 to 15 repetitions. -Squats on stability board: 2 sets of 12 to 15 repetitions. -Leg extensions: 3 sets of 12 to 15 repetitions. -Leg curls: 3 sets of 12 to 15 repetitions. -Calve raises: 3 sets of 12 to 20

Day 13

Morning: aerobic and flexibility training -Walk for 55 minutes -Stretch all muscle groups

Night: weight training Chest, shoulders and triceps Bench press: 4 sets of 8 to 12 Incline dumbbell press: 3 sets of 8 to 12. Dumbbell shoulder press: 3 sets of 8 to 12 Side laterals: 3 sets of 8 to 12 Triceps pushdowns: 3 sets of 8 to 12 Lying triceps extension: 3 sets of 8 to 12

Day 14

Morning: abdominals (core strength component) -Curl ups: 4 sets of 15 to 20 repetitions. -Leg raises: 4 sets of 15 to 20 repetitions.

Night: off

Day 15

Morning: aerobic training -Walk for 55 minutes

Night: weight training Back, biceps and forearms Chin ups (structured in at this stage as they are superior to pull downs): 4 sets of 8 to 12 Barbell rowing: 3 sets of 8 to 12 Dead lifts: 3 sets of 8 to 12 Standing barbell curls: 3 sets of 8 to 12 Forearm curls seated: 3 sets of 12 to 15

Day 16

Morning: core strength and balance training Side twists with Swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -four sets 12 to 15 repetitions with 2 kg ball Stability board: -Standing on board with arms outstretched for 4 sets of 10 seconds. -Standing on board with arms at the sides (harder) for 4 sets of 10 seconds.

Night: off

Day 17

Morning: aerobic and flexibility training Walk for 55 minutes Stretch all muscle groups

Night: weight training Legs -Lightly stretch leg muscles, after two minute warm up on bike -Leg extensions: 4 sets of 12 to 15 repetitions. -Squats: 4 sets of 12 to 15 repetitions. -Squats on stability board: 2 sets of 12 to 15 repetitions. -Leg extensions: 3 sets of 12 to 15 repetitions. -Leg curls: 3 sets of 12 to 15 repetitions. -Calve raises: 3 sets of 12 to 20

Day 18

Morning: abdominal training (core strength component) -Curl ups: 4 sets of 15 to 20 repetitions. -Leg raises: 4 sets of 15 to 20 repetitions.

Night: weight training Chest, shoulders and triceps Bench press: 4 sets of 8 to 12 Incline dumbbell press: 4 sets of 8 to 12. Dumbbell shoulder press: 3 sets of 8 to 12 Side laterals: 3 sets of 8 to 12 Triceps pushdowns: 3 sets of 8 to 12 Lying triceps extension: 3 sets of 8 to 12

Day 19

Morning: aerobic and core training Walk for 60 minutes Side twists with Swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -four sets 12 to 15 repetitions with 4 kg ball

Night: Abdominal and balance training -Curl ups: 4 sets of 20 to 30 repetitions. -Leg raises: 4 sets of 20 to 25 repetitions. Stability board: -Standing on board with arms outstretched for 5 sets of 20 seconds (build up to this level). -Standing on board with arms at the sides (harder) for 5 sets of 20 seconds.

Day 20

Morning: off

Night: weight training Back, biceps and forearms Chin ups: 4 sets of 8 to 12 Barbell rowing: 4 sets of 8 to 12 Dead lifts: 3 sets of 8 to 12 Standing barbell curls: 3 sets of 8 to 12 Forearm curls seated: 3 sets of 12 to 15

Day 21

Morning: aerobic training Walk for 60 minutes

Night: weight training Legs -Leg extensions: 4 sets of 12 to 15 repetitions. -Squats: 4 sets of 12 to 15 repetitions. -Squats on stability board: 2 sets of 12 to 15 repetitions. -Leg extensions: 3 sets of 12 to 15 repetitions. -Leg curls: 3 sets of 12 to 15 repetitions. -Calve raises: 3 sets of 12 to 20

Day 22

Morning: flexibility training Stretch all muscle groups

Night: weight training Chest, shoulders and triceps Bench press: 4 sets of 8 to 12 Incline dumbbell press: 4 sets of 8 to 12. Dumbbell shoulder press: 3 sets of 8 to 12 Side laterals: 3 sets of 8 to 12 Triceps pushdowns: 3 sets of 8 to 12 Lying triceps extension: 3 sets of 8 to 12

Day 23

Morning: aerobic and core training Walk for 60 minutes Side twists with Swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -five sets 12 to 15 repetitions with 4 kg ball

Night: off

Day 24

Morning: off

Night: weight training Back, biceps and forearms Chin ups: 4 sets of 8 to 12 Barbell rowing: 4 sets of 8 to 12 Dead lifts: 3 sets of 8 to 12 Standing barbell curls: 3 sets of 8 to 12 Forearm curls seated: 3 sets of 12 to 15

Day 25

Morning: aerobic and balance training Walk for 60 minutes Stability board: -Standing on board with arms outstretched for 5 sets of 20 seconds. -Standing on board with arms at the sides for 5 sets of 20 seconds.

Night: abdominal training -Curl ups: 4 sets of 20 to 30 repetitions. -Leg raises: 4 sets of 20 to 25 repetitions.

Day 26

Morning: core strength training Side twists with Swiss ball - four sets of 15 repetitions each side. Medicine ball clean and jerks -five sets 12 to 15 repetitions with 6 kg ball

Night: weight training Legs -Leg extensions: 4 sets of 12 to 15 repetitions. -Squats: 4 sets of 12 to 15 repetitions. -Squats on stability board: 2 sets of 12 to 15 repetitions. -Leg extensions: 3 sets of 12 to 15 repetitions. -Leg curls: 3 sets of 12 to 15 repetitions. -Calve raises: 3 sets of 12 to 20 repetitions

Day 27

Morning: aerobic and flexibility training Walk for 60 minutes Stretch all muscle groups

Night: weight training Chest, shoulders and triceps Bench press: 4 sets of 8 to 12 Incline dumbbell press: 4 sets of 8 to 12. Dumbbell shoulder press: 3 sets of 8 to 12 Side laterals: 3 sets of 8 to 12 Triceps pushdowns: 3 sets of 8 to 12 Lying triceps extension: 3 sets of 8 to 12

Day 28

Morning: off Night: abdominal training -Curl ups: 4 sets of 20 to 30 repetitions. -Leg raises: 4 sets of 20 to 25 repetitions.

Day 29

Morning:
aerobic training
Walk for 60 minutes

Night:
weight training
Back, biceps and forearms
Chin ups: 4 sets of 8 to 12
Barbell rowing: 4 sets of 8 to 12
Dead lifts: 3 sets of 8 to 12
Standing barbell curls: 3 sets of 8 to 12
Forearm curls seated: 3 sets of 12 to 15

Day 30

Complete day off before resuming modified program from day one.

Modifications

As this program progresses, the intensity is expected to increase to facilitate further gains. As noted, aerobic volume, and core and balance training, are altered throughout the program enhance continued gains. If done correctly the THPI program can be continued indefinitely provided sufficient modifications are made.

Modifications to be made past the 30 day stage

1. Increase weight on all exercises as strength levels increase

2. After body has become accustomed to 3 sets, increase sets to 4 for all exercises - this has been done to some extent in the latter part of this program.

3. Increase walking distance while keeping within the 60 minute time limit (buy a timer and use this).

Dietary considerations

1. Before training ensure energy levels are adequate through proper nutrient intake. Eat a small meal of carbohydrate and protein (with no fat), at least one hour before weight training. Aerobic training can be done in the morning on an empty stomach or one hour after a small meal.

2. After training ensure energy stores are full by eating a meal high in complex carbohydrates and sufficient in protein (around 30 grams), within 45 minutes.

3. Eat at least five small meals a day. For example, breakfast could be oatmeal with one chicken breast and an apple, lunch might be fish, rice and broccoli. Protein shakes and bars could be used at intervals to ensure food intake is adequate, but be sure to eat at least three to four solid food meals a day.

Eating regularly will help to speed the metabolism to ensure continued fat burning. It will also ensure adequate nutritional factors for training and recovery from training.

4. As this program will, at certain stages, tax the muscular system quite heavily (this is when the gains will occur) it is important to maintain a positive nitrogen balance throughout the day by eating sufficient protein. The nitrogen balance is the measurement used to determine the amount of protein that is in place for recovery and repair. Eat about 30 grams of protein with each of the five daily meals.

5. Try to limit fats to the essential variety - fish and flax oils are good sources. Sufficient fat will be taken in through red meat, chicken and eggs - all great protein sources, and suggested foods for this program.

Rest and recovery

Recovery is vital if all training objectives are to be reached. Without sufficient recovery, meaning the allocated time off between specific training sessions and at least 8 hours sleep every night, the body will not adapt as it should to this program. With this program it is not advisable to engage in any planned sport or additional exercise activities.

In summary (expected outcomes)

1. Improved posture

With its focus on core and stability training the THPI program helps to enable correct posture and balance throughout one's physique. The comprehensive weight training component will also build strength in both agonist and antagonist muscles (working and opposing groups), therefore building a body with no weak points, which helps with performance and injury prevention.

2. Greater strength

Core stability training combined with weight training will build strength in all muscle groups, and ensure the often neglected lower back and abdominals are targeted effectively. A stronger body means a better performing one that is more resistant to various conditions that might limit life expectancy and quality of life. Benefits of a stronger body due to resistance training include stronger bones and connective tissue, lower body fat levels, a stronger heart and circulatory system, more efficient digestive and elimination systems and lesser risk of physical injury.

3. A better looking physique

A great looking physique is a most valuable asset in that it impresses upon others the fact that underlying it a system that is better functioning and more productive. Prospective employers and other important people will more than likely look first to one who appears to be in good health. Moreover, a better looking physique will enhance psychological well being for the owner of that body. the combination of weight training, aerobic and core training and balance work that forms the basis of the THPI program will help to ensure a more aesthetically pleasing body.

4. A better performing physique

Performing at one's best, whether it be on the sports field or elsewhere depends on the correct integration of all fitness components. The THPI program includes important fitness components that will help one to perform better in the following ways: aerobically through improved stamina, with improved coordination through core and balance training, and in a stronger more powerful manner through weight and core training.


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