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What type of exercise routine should I set up if I am an advanced client?

If you have an advanced fitness level, avoid a mental and/or physical plateau by integrating different styles of training or by adding complexity to the workouts you have completed in the past. Alternately, you can change things completely and try out a different and new exercise routine that will push you out of your comfort zone. Combine training focuses to help avoid a plateau and overtraining injury. This type of program alternates higher volumes of training with lower volumes of training. Train at various intensities during the week. For example, on day one, focus on muscular endurance by training at low to moderate loads with minimal rest in between each set. Complete 1-3 sets of 12-20 repetitions at an intensity of 50%-70% of your maximal effort with 0-90 seconds of rest in between sets. On day two, you can focus on building strength with moderate loads and minimal rest. Complete 2-4 sets of 8-12 repetitions at an intensity of 70%-80% of your maximal effort with 0-60 seconds of rest in between each set. On day three, focus on developing power through high force and velocity. This means that you will need to perform exercises as quickly as is safely possible. Compete 1-10 sets of 3-6 repetitions at a load of up to 10% of your body with 3-5 minutes of rest between each set.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.