Athlete workout program

The 2014 Ultimate Athlete Games are back, and even better than ever with an all new three-part course designed to test your speed, strength, and agility. And we might even be going on tour to a city near you! We can't share all the details and secrets yet, but to get you primed and ready for competition we've carefully crafted a balanced, well-rounded program by Michael Giovanni Rivera, the owner of GIO Training and contributor to HUMANFITPROJECT.

KEY NOTES ABOUT THE PROGRAM:
This program is designed to take the already fit participant to the next level. It is a very intense program working the entire body in all are areas, strength, power, speed, agility, balance, explosiveness, endurance and muscular endurance all in a short period of time designed in 4 stages that last a total of 6 weeks in the program all the way to race day.

STRUCTURE:
* Exercises that are bundled together in groups of 3-5 are to be supersetted. For example, go through each exercise in the group and then repeat according to how many sets are noted in the workout.
* For the timed workouts, each exercise is 1 minute each, set up in 5 exercises. For example do the 5 exercises in a row without rest, total of 5 minutes of exhaustion then 1 minute of rest. Then repeat according to how many rounds are indicated in the workout.

RESISTANCE/LOAD:
As far as what weight to use the max load you can do according to the rep range indicated per set. When its for timed workouts use what you think you assume you can do for the indicated time.

TIMING:
* Most weight training workouts should last about 60 minutes, not including the cardio.
* Timed workouts can last from 25-40 minutes

ADDITIONAL:
* Dynamic warm exercises are to be performed prior to every workout for proper warm up of the body.
* Cool down and stretch is indicated at end of every workout.

THE PROGRAM LAYOUT

Week 1-2: Strength & Power Phase

Monday: Push & Pull, 30 Minute Cardio
Tuesday: 30 Minute Cardio
Wednesday: Legs & Core
Thursday: 30 Minute Cardio
Friday: Full Body, 30 Minute Cardio
Saturday: 30 Minute Cardio
Sunday: Off

Week 3-4: Muscular Endurance & Cardiovascular Phase

Monday: Full Body, 30 Minute Cardio
Tuesday: 40 Minute Cardio
Wednesday: Full Body Timed, 30 Minute Cardio
Thursday: 40 Minute Cardio
Friday: Full Body, 30 Minute Cardio
Saturday: Full Body Timed, 40 Minute Cardio
Sunday: Off

Week 5: Intense Muscular Endurance & Cardiovascular Phase

Monday: Full Body Timed, 50 Minute Cardio
Tuesday: 40 Minute Cardio Twice Am & Pm
Wednesday: Full Body Timed, 50 Minute Cardio
Thursday: 40 Minute Cardio Twice Am & Pm
Friday: Full Body Timed, 50 Minute Cardio
Saturday: Full Body Timed, 50 Minute Cardio
Sunday: Off

Week 6: Peak Phase

Monday: Full Body Light, 50 Minute Cardio
Tuesday: 30 Minute Cardio