DAY SUNDAY MONDAY

FREQUENCY 6 set 4 reps

INTENSITY HIIT
TIME 30-50 mins
WEEK 1 REST
TYPE Vertical jump
Heart Rate (Bpm) 180-200 Bpm
Perceived Effort Level (1-10) LEVEL 9

FREQUENCY 4 sets 4 reps

INTENSITY Medium
TIME 20-40 mins
WEEK 2 REST
TYPE JOINT DISTRACTION
Heart Rate (Bpm) 160-190 Bpm
Perceived Effort Level (1-10) LEVEL 6-8

FREQUENCY 6 set 4 reps

INTENSITY HIIT
TIME 30-50 mins
WEEK 3 REST
TYPE PYLOMETRICS
Heart Rate (Bpm) 180-200 Bpm
Perceived Effort Level (1-10) LEVEL 10

FREQUENCY
INTENSITY
TIME
WEEK 4 REST REST
TYPE
Heart Rate (Bpm)
Perceived Effort Level (1-10)
 DE GUZMAN EISEN, HEIGHT INCREASE PERSONAL TRAINING PROGRAM
TUESDAY WEDNESDAY TUESDAY
4 sets 4 reps 4 SETS 4 REPS 4 sets 4 reps
Medium BASE Medium
20-40 mins 20-30 MINS 20-40 mins
ENDURANCE FLEXIBILITY JOINT DISTRACTION
160-190 Bpm 140-180 Bpm 160-190 Bpm
LEVEL 6-8 LEVEL 5 LEVEL 6-8

6 set 4 reps 4 sets 4 reps 6 set 4 reps

HIIT Medium HIIT
30-50 mins 20-40 mins 30-50 mins
PYLOMETRICS CORE STABILIZATION Vertical jump
180-200 Bpm 160-190 Bpm 180-200 Bpm
LEVEL 9 LEVEL 6-8 LEVEL 9

4 sets 4 reps 6 set 4 reps 4 sets 4 reps

Medium HIIT Medium
20-40 mins 30-50 mins 20-40 mins
JOINT DISTRACTION Vertical jump ENDURANCE
160-190 Bpm 180-200 Bpm 160-190 Bpm
LEVEL 6-8 LEVEL 9 LEVEL 6-8

4 SETS 4 REPS 4 sets 4 reps 4 SETS 4 REPS

BASE Medium BASE
20-30 MINS 20-40 mins 20-30 MINS
STRETCHES / YOGA CORE STABILIZATION STRETCHES / YOGA
140-180 Bpm 160-190 Bpm 140-180 Bpm
4 LEVEL 6-8 4
L TRAINING PROGRAM
MONDAY WEDNESDAY
6 set 4 reps 4 SETS 4 REPS
HIIT BASE
30-50 mins 20-30 MINS
Vertical jump FLEXIBILITY
180-200 Bpm 140-180 Bpm
LEVEL 9 4

4 sets 4 reps 4 SETS 4 REPS

Medium BASE
20-40 mins 20-30 MINS
ENDURANCE BALANCE
160-190 Bpm 140-180 Bpm
LEVEL 6-8 4

6 set 4 reps 4 SETS 4 REPS

HIIT BASE
30-50 mins 20-30 MINS
PYLOMETRICS FLEXIBILITY
180-200 Bpm 140-180 Bpm
LEVEL 9 4

REST REST
DAY MONDAY TUESDAY WEDNESDAY THURSDAY
INTENSITY HIT/INTERVAL Base HIT/INTERVAL
FREQUENCY 15laps(30km) 15laps(30km)
TIME 1hr 2hrs 1hr
GEARING REST 50-13,14,15 n/a 50-13,14,15

CADENCE 75 RPM Comfortable Cadence 75 RPM

HR 154-190 Bpm 133-153 Bpm 154-190 Bpm

 FRIDAY SATURDAY SUNDAY
Base Climb/Strength Training Base
3 sets
2hrs 2-3hrs 2hrs
n/a 50-15 n/a

Comfortable Cadence RPM varies Comfortable Cadence

133-153 Bpm 154-190 Bpm 133-153 Bpm

DAY SATURDAY SUNDAY
INTENSITY Easy ride Heavy gearing/climb
FREQUENCY 15 laps 15 laps
TIME 1-2hrs 2-3hrs
Prefered Gearing(comfortable gearing) 1st set warm up(1-10laps)
GEARING 1-15laps 34x21
34x23
2nd set (11-15 laps)
46x11