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12 Week Home Training Plan

£15.00 £4.99

Our 12 Week Home Training plan can help you push on with your goals all in the comfort of your own home for just £1.25 per week. Once purchased you can download the PDF immediately from either link provided or through your purchase confirmation email. You will have 7 days to download the save the file.

The 12 Week Home Training Plan includes….

  • 52 Page PDF File which is yours to keep forever
  • Buy and download immediately
  • 3 x 4 Week Training Plans
  • Log books to record and track progress
  • Detailed guidance with pictures
  • Log book to record your results

Copyright Disclaimer – This PDF is copyright of On The Go Nutrition and any attempt to copy, edit, or forward on to other recipients is a clear breach of our copyright regulations. Our PDFs are encrypted so we are able to trace any violation which could result in us taking legal action as a result.

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Description

Our 12 Week Home Training plan can help you push on with your goals all in the comfort of your own home for just £1.25 per week. Once purchased you can download the PDF immediately from the link after purchase or from the link sent to your inbox from the email provided.You will have 7 days to download the save the file.

The 12 Week Home Training Plan includes….

  • 52 Page PDF File which is yours to keep forever
  • Buy and download immediately
  • 3 x 4 Week Training Plans
  • Log books to record and track progress
  • Detailed guidance with pictures
  • Log book to record your results

Copyright Disclaimer – This PDF is copyright of On The Go Nutrition and any attempt to copy, edit, or forward on to other recipients is a clear breach of our copyright regulations. Our PDFs are encrypted so we are able to trace any violation which could result in us taking legal action as a result.

 

Additional Information

What is a superset? – A superset is pairing two exercises ‘back to back’,  so that you go straight from one to the other, resting in-between ‘rounds’.

Why are some exercises paired together? – The exercises in this program are paired together in a specific and complementary manner in three main ways:

What we do we must undo: With bigger compound extension based movements such as the squat and deadlift, they are paired together with a core stability exercise to help maintain the ‘brace’ position needed for these movements and to ‘undo’ the aggressive extension.

Antagonistic supersets:  pairing pushing and pulling exercises together is a very time-efficient way of training, as one group of muscles ‘rests’ while the opposite is working

Upper / lower supersets:  pairing together upper body and lower body movements take advantage of a phenomenon known as ‘venous shunt’, where the body must move blood from one set of working muscles to another.  When these muscles are at different ends of the body the cardiovascular system must work hard to keep balance.  This type of programming is an excellent way of creating a conditioning effect from resistance training.

Why are the sets and reps different each week? – The program is designed to undulate.  Some exercises are harder in different weeks.

This is based on the principle that a new program is hard anyway as there is a skill acquisition element to new movements.  By week 3 the you should be skilled enough in the movements to be able to challenge them through load and volume.  Week 4 we back off,  focusing more on movement quality.  This allows you to be ready for the challenge of learning new movements again in week 1 of the next block.

 

Legal Disclaimer – This guide’s content is not a substitute for professional medical diagnosis, care of treatment. If you are in any doubt whatsoever, have poor health, or any pre-existing mental or physical conditions and / or injuries, do not attempt the training plan without clearance from your physician or doctor first.