Welcome to AES-17 Training Program, a comprehensive six-week cycle designed to advance your physical capabilities through structured workouts. We emphasizes the integration of strength, endurance, and mobility in a scheduled format to optimize gains and minimize fatigue.
Weekly Focus Breakdown
Sunday: Upper Body Push
- The week begins with a focus on upper body strength, particularly pushing movements. Exercises like the Alternating Dumbbell Bench Press and Incline Barbell Bench Press are employed to enhance both strength and muscular balance. The alternating style of the dumbbell press introduces instability which helps in identifying and correcting asymmetrical strength.
Monday: Lower Body
- Mondays are dedicated to lower body workouts with a primary focus on squats and variations thereof, including Back Squats and Box Squats. This session aims to develop the foundational strength of the lower body, improving both mobility and quadriceps development through a decreasing rep scheme that intensifies each week.
Wednesday: Upper Body Pull and Core
- Midweek shifts focus to upper body pulling and core stabilization. Key exercises include various forms of pull-ups, rows, and core-intensive movements that support the development of the back, biceps, and abdominal muscles. The consistency of exercises across weeks ensures progressive overload while varied combinations keep the regimen engaging.
Thursday: Full-Body Push
- This day combines elements of squatting, lunging, and pressing to engage multiple muscle groups simultaneously. The routine is designed to maximize efficiency in training by balancing the number of exercises to avoid excessive muscle fatigue and ensure quality execution.
Friday: Hinging and Upper Body Pulling
- The week concludes with exercises that focus on the posterior chain and upper body pulling strength. Classic exercises such as Romanian and Conventional Deadlifts are complemented by innovative variations like Single-leg Landmine RDLs to enhance both unilateral and bilateral strength capabilities.
Training Philosophy and Methodology:
Progressive Overload:
- AES-17 employs a bi-weekly rotation of exercises that allows for both variety and specialization within the same training block, facilitating consistent strength gains and skill improvement.
Exercise Selection:
- Each exercise is chosen based on its ability to effectively target and stimulate muscle groups relevant to the day’s focus. selection ensures that all major muscle groups receive adequate attention throughout the week.
Intensity Increase:
- The program is designed to increase intensity gradually by adjusting weights, reps, and complexity over the course of the six weeks. This approach ensures sustainable progression, minimizing the risk of injury and overtraining.
Embedded Conditioning:
- Conditioning is not an add-on but is integrated into the routines to enhance both aerobic capacity and muscular endurance. This is achieved through short bursts of high-intensity exercises that complement the strength training components.
Program Foundation:
- AES-17 is rooted in principles of exercise science and biomechanics, ensuring that each workout is not only effective but also safe and appropriate for a wide range of fitness levels.
