Niko’s Weekly Dose # 20 | Follow My Weekly Fitness Plan

What another great week! The testing of the Afterburn Training System is working out better than expected and I am feeling fitter than I have in my whole life.

Also, for those that are asking, even though Mrs Niko is still on the road to recovery from her broken ankle, she still managed 3 modified training sessions this week, inspirational stuff.

For the regular readers you will notice I mixed training up a bit this week as a bit of a deload week.

 

Anyhow here is how my weekly fitness plan unfolded:

 

Date: Sunday 18th March 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 5)
Date: Monday 19th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko


My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

General Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Bench Press

– Set 1: 6 reps x 60kg
– Set 2: 6 reps x 65kg
– Set 3: 6 reps x 70kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

  • 50 x Chin-ups
  • 400m Run
  • 50 x Hang Cleans
  • 400m Run
  • 50 x Push Press
  • 400m Run
  • 50 x Push-ups
  • 400m Run

Afterburn Exercises Phase Notes:

  • Move through exercises without a break.
  • When running work at about 80% of maximum effort.
  • Sip on water during the workout.

 

For those that are wanting to see correct form for a push-up, watch this video

httpvh://www.youtube.com/watch?v=Eh00_rniF8E

 

Warm down:

  • Static Stretching.

This workout, including warm-up and down took only took 45 minutes to complete, keeping my heart rate at an average of 120 BPM, with a maximum heart rate of 165BPM, burning a little over 420kcal.

 

Training: Boxing Circuit
Date: Tuesday 20th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko and Sam

 

Our Fat Burning Boxing Circuit Begins

 

Warm-up:

  • Dynamic Stretching
  • Body Weight Squats x 20
  • Push-ups x 20

Round of Boxing Circuit:

  • 30 Secs of Punches
  • 15 Secs Rest
  • 30 Secs of Push-ups
  • 15 Secs Rest
  • 30 Secs of Punches
  • 15 Secs Rest
  • 30 Secs of Sit-ups
  • 15 Secs Rest
  • 30 Secs of Punches
  • 15 Secs Rest
  • 30 Secs of Squats
  • 15 Secs Rest
  • 30 Secs of Punches
  • 15 Secs Rest
  • 30 Secs of Star Jumps
  • 15 Secs Rest

Round of Metabolic Conditioning:

  • 30 Secs of Jump Squats
  • 15 Secs Rest
  • 30 Secs of Dumbbell Swings
  • 15 Secs Rest

(Complete this sequence 3 times back to back)

Round of Boxing and Hill Sprints:

  • 150 Punches
  • 6 x 10m Hill Sprints
  • 1 Min Rest

(Complete this sequence 3 times back to back)

Finisher:

  • Push-ups using the Tabata Protocol – 20secs of Push-ups then 10secs of rest (repeat sequence 8 times without resting between sequences)

Warm Down:

  • Static Stretching

Notes:

  • We complete the circuit without breaks, you get a rest when you are holding the mitts (although it’s not sometimes much of a rest).
  • Sip on water throughout the workout.
  • The person holding the mitts is to call out the total punches so the person doing the effort can concentrate on the exercise.

This workout, including warm-up and down took only took 50 minutes to complete, keeping my heart rate at an average of 115 BPM, with a maximum heart rate of 162BPM, burning a little over 405kcal.

 

Training: Afterburn Exercises (Test Phase Week 5)
Date: Wednesday 21st March 2012
Time: 8:30pm
Location: Work Gym
Training Partner: Nil

 

My High Intensity Afterburn Effect Exercises to Get Lean and Strong


Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

General Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Deadlifts

– Set 1: 6 reps x 80kg
– Set 2: 6 reps x 90kg
– Set 3: 6 reps x 100kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase

Warm-up:

  • Dynamic Stretching
  • 5 Minutes on Elliptical Trainer

Workout:

  • 90% effort on Elliptical Trainer for 30 seconds (High Intensity Interval)
  • 40% effort on Elliptical Trainer for 30 seconds (Low Intensity Interval)

Notes:

  • Repeat the sequence 20 times (20 minutes in total).
  • Use a moderate resistance level setting.
  • Sip on water during workout.

Warm down:

  • 5 minutes on Elliptical Trainer.
  • Static Stretching.

Warm down:

  • Static Stretching.

This workout, including warm-up and down took only took 38 minutes to complete, keeping my heart rate at an average of 136BPM, with a maximum heart rate of 158BPM, burning a little over 380kcal.

 

Date: Thursday 22nd March 2012
Rest Day

 

Date: Friday 23rd March 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 4)
Date: Saturday 24th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil

 

My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

General Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Afterburn Exercises Phase:

Sequence:

  • 20 x Chin-ups
  • 30 x Push-ups
  • 40 x Sit-ups
  • 50 x Squats

Total Sequences Completed: 5

 

Afterburn Exercises Phase Notes:

  • Move through each exercise as quickly as possible.
  • Repeat all 5 sequences as quickly as you can.
  • Rest when you need to.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

 

This workout, including warm-up and down took only took 35 minutes to complete, keeping my heart rate at an average of 124 BPM, with a maximum heart rate of 152BPM, burning a little over 338kcal.


 

This week rounded out my first phase of testing of my new Afterburn Training System. I’m really happy with how this phase of the testing has gone and am stoked with the results that I am acheiving.

Next week brings about something totally different. I am going to be playing in a week long Rugby League Football carnival. This will mean up to 4 games of football in 4 days. Stay tuned for next weeks weekly dose for the results.

 

Anyhow that’s my weekly fitness plan for this week, below is a summary of the week. Post a comment below if you have any questions about any component of my training for the week or if you have any questions about your training!

 

Weekly Summary:
Sessions: 4
Total Time Trained: 2 Hours 48 Minutes
Total kcals: 1,543

 

6 Comments
  1. Nice, Niko. For many who are looking to try and pair push ups with an interval system, like the Tabata Protocol, it might be tempting to let proper form slip. The video is a great way to help keep the focus strong. Good post.

    -Mitchell

    • Mitchell,
      Thanks for the compliment mate. You are right, form should never be sacrificed. Good form with intensity is the key.
      Niko

  2. Niko, great routine and video. Video really helps to keep the form correct. Keep up the great work.

    • Thanks Mike, form is critical when training. You don’t want to end up injuring yourself for the sake of a few more reps.

  3. Mrs. Niko is such a trooper and I can’t wait for the results of the rugby game Niko! Go win em all! 😀

    • Chris,
      Mrs Niko is definitely a trooper. You can check out the results of the rugby league carnival in next weeks weekly dose.
      Niko

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