Six-Week Fitness Plan

Six weeks to ultimate fitness: the Vern Gambetta plan

Jun 1, 2006
Outside
Outside Magazine

MONDAY
WEEK 1: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT
WEEK 2: REST

WEEK 3: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 4x20; 7D: 4x20 EACH FOOT
WEEK 4: REST

WEEK 5: ACTIVE REST
WEEK 6: REST

TUESDAY
WEEK 1: WARM-UP / REMEDIAL / AEROBIC 8A / STRENGTH 7E: 3x10; 7F: 3x12; 7G: 3x8 / CORE 5C & 5D: 1x20
WEEK 2: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT

WEEK 3: WARM-UP / REMEDIAL / AEROBIC 8A / STRENGTH 7E: 3x12; 7F: 4x12; C: 3x8 / CORE 5C & 5D: 1x20
WEEK 4: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 5x20; 7D: 5x20 EACH FOOT

WEEKS 5 & 6: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 5x6; 7B: 4x6; 7C: 5x20; 7D: 5x20 EACH FOOT

WEDNESDAY
WEEK 1: ACTIVE REST
WEEK 2: WARM-UP / REMEDIAL / AEROBIC 8D / STRENGTH 7E: 3x10; 7F: 3x12; 7G: 3x8 / CORE 5C & 5D: 1x20

WEEK 3: ACTIVE REST
WEEK 4: WARM-UP / REMEDIAL / AEROBIC 8D / STRENGTH 7E: 3x12; 7F: 4x12; 7G: 3x8 / CORE 5C & 5D: 1x20

WEEK 5: WARM-UP / REMEDIAL / AEROBIC 8A / STRENGTH 7E: 4x12; 7F: 4x15; 7G: 3x8 / CORE 5C & 5D: 1x20
WEEK 6: WARM-UP / REMEDIAL / AEROBIC 8D / STRENGTH 7E: 5x12; 7F: 4x15; 7G: 3x8 / CORE 5C & 5D: 1x20

THURSDAY
WEEKS 1 & 2: REST

WEEK 3: REST
WEEK 4: WARM-UP / REMEDIAL / CORE (ANY 2)

WEEK 5: ACTIVE REST
WEEK 6: REST

FRIDAY
WEEK 1: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT
WEEK 2: WARM-UP / REMEDIAL / AEROBIC 8E

WEEK 3: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AGILITY / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 4x20; 7D: 4x20 EACH FOOT
WEEK 4: ACTIVE REST

WEEK 5: REST
WEEK 6: WARM-UP / REMEDIAL / CORE (ANY 2)

SATURDAY
WEEK 1: WARM-UP / REMEDIAL / CORE 5C & 5D: 1x20 / AEROBIC 8B / STRENGTH 7E: 3x10; 7F: 3x12; 7G: 3x8
WEEK 2: WARM-UP / REMEDIAL / CORE 5E & 5F: 1x6 / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT

WEEK 3: WARM-UP / REMEDIAL / CORE 5C & 5D: 1x20 / AEROBIC 8B / STRENGTH 7E: 3x12; 7F: 4x12; 7G: 3x8
WEEK 4: WARM-UP / REMEDIAL / CORE 5E & 5F: 1x6 / AGILITY / AEROBIC 8E / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 5x20; 7D: 5x20 EACH FOOT

WEEK 5: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AGILITY / STRENGTH 7A: 5x6; 7B: 4x6; 7C: 5x20; 7D: 5x20 EACH FOOT
WEEK 6: WARM-UP / REMEDIAL / CORE 5E & 5F: 1x6 / AGILITY / AEROBIC 8E / STRENGTH 7A: 5x6; 7B: 4x6; 7C: 5x20; 7D: 5x20 EACH FOOT

SUNDAY
WEEK 1: WARM-UP / REMEDIAL / CIRCUIT
WEEK 2: ACTIVE REST

WEEK 3: WARM-UP / REMEDIAL / CIRCUIT
WEEK 4: REST

WEEK 5: WARM-UP / REMEDIAL / CORE 5C & 5D: 1x20 / AEROBIC 8B / STRENGTH 7E: 4x12; 7F: 4x15; 7G: 3x8
WEEK 6: REST

Filed To: Strength and Power Training, Endurance Training, Recovery
From Outside Magazine, Jun 2006

More at Outside

Elsewhere on the Web

Comments

Not Now

Get tips. Get stories. Get fit.

Looking for the best in fitness? We got you covered.

Thank you!