Hello,
This program comes w/ a 10 week resistance program PDF w/ specific phases and weeks w/i them (ie: Phase 2 Hypertrophy for 2 weeks). How do I translate / convert the # of weeks spent in each phase to 16 weeks? Thx
The last 6 weeks of the weights + base 16 week plan is sweet spot 2 plan. Was that what your question was? Or are you looking to extend to 16 weeks?
Not quite. Maybe if we look at it as a 10 week vs. 16 week ratio, you can help me fill in the blanks .
3 of 10 weeks in phase 1, Adaption = _____ of 16 weeks in phase 1, Adaption
2 of 10 weeks in phase 2, Hypertrophy = _____ of 16 weeks in phase 2, Hypertrophy
2 of 10 weeks in phase 3, Strength = _____of 16 weeks in phase 3, Strength
3 of 10 weeks in phase 4, Power = _____of 16 weeks in phase 4, Power
Hello @judson.speer - do not try to modify the 10 weeks into 16 - just follow the plan as it is designed and move onto building your base.
All the phases are the same in the weights + base plan too - still 10 weeks and then 6 weeks of sweet spot.
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@FRANK - Got it, thanks.
The 16 week program encourages a 30 min. bike spin @ the beginning and end of weight training days but I can only do one, not both. Which one would you recommend, @ the beginning or the end? Thanks.
Could you do 15 minutes before and after? There is benefits to both so hard to say which is better than the other. See what works best for you or rotate.
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