HD Shred Intro

Description:
Welcome to the HD Shred workout program. This is the first program that I ever designed. I created it about a year ago and although since then I have made some changes to my overall workout routines this is still a solid full body program. What I like about this program is that it takes bits and pieces of various fitness regimens and combines them into one comprehensive program that addresses all aspects of fitness including strength, speed, agility, and endurance. This program consists of weight lifting- both basic and dynamic, body weight and core strengthening exercises, calisthenics and cardio and agility training- both high intensity interval training and footwork drills thus providing for a functional fitness plan that improves not only your aesthetics but also your functional fitness.
My professional training in sports medicine and strength and conditioning has allowed me to design this program so that it is optimal not only for athletic gains but for your health as well and it can be modified to address the needs of everyone from the beginner looking to lose weight and get in shape, to the weekend warrior, and the elite athlete.

One very important disclaimer I would like to make is that if you are a beginner and don’t typically partake in sports and fitness on a regular basis you must approach this program with caution. Many of the exercises can be quite difficult and very physically taxing. If they are performed without the correct technique or if too much is done at once without spending enough time acclimating your body to the program, it can lead to injuries and rarely more dangerous medical conditions. Thus, it is very important to listen to your body and begin the program slowly. I will discuss ways in which you can start slowly and then gradually increase the load as you get better. It is also important to mention that if you are above the age of 40 or if you have any chronic medical conditions such as obesity, high blood pressure, diabetes, heart conditions, or lung conditions to first consult myself or your own doctor and get medical clearance prior to beginning this program. I am available for a private consultation either in my clinic or via a virtual visit. You can contact me via email or go to the MD Science of Sport website to schedule a time.

The program is divided into three different phases based on the concept of periodization that is used widely by personal trainers and strength and conditioning professionals. The first phase is the so-called hypertrophy and endurance phase. It focuses on performing the exercises with low weight and high volume. The emphasis will be on the right form and technique first and foremost and then on building muscle endurance with a high number of repetitions. This phase will help build proprioceptive sense and neuromuscular strength and control. The second phase is the strength phase. Here we will focus on building absolute strength. The same exercises will be done but we will perform them with heavier weight and lower repetitions. The final phase is when it all comes together. This is the power and athleticism phase. At this point we have mastered the technique and we have built an adequate amount of strength where we can focus on creating power and real athleticism. This phase emphasizes performing the exercises with greater speed at a moderate number of repetitions with weight at or just slightly below the amounts used during the strength phase. Training in this manner helps build actual athleticism and functional fitness.

Here is the breakdown for the number of repetitions to perform during each phase:
Hypertrophy and endurance phase- 3 sets of 10-12 reps.
Rest for 60 seconds between sets- start with 90 then as you improve decrease to 60.
Strength phase- 3 sets of 6-8 reps
Rest for 3 minutes between sets- start with 4 then as you improve decrease to 3.
Power and athleticism phase- 3 sets of 8-10 reps done at a faster speed
Rest for 90 seconds. Start each phase with the amount of weight that allows you to perform as many repetitions as are listed above.

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HD Shred Day 1

Description:
Day 1 consists of the following exercises:

-Warm up- brisk walk 3 min, jog 3 min
-HIIT- Brisk walk for 2 min and alternate with semi sprint on 11-12 speed on treadmill for 30-45 seconds -3 sets. If you’re a beginner, start with the semi sprint at a speed of 9-10 and then gradually increase as you get more comfortable.
-Incline Bench
-Standing Shoulder Press
-Dips
-Alternating side to side shoulder spider pushups

-Cable butterflies
-Abs- hanging leg raises
-5 min- stretching/cool down

Don’t forget to adjust the weight and reps based on the following phases:
Hypertrophy and endurance phase- 4 weeks- 3 sets of 10-12 reps
Rest for 60 seconds between sets- start with 90 then as you improve decrease to 60
Strength phase-4 weeks- 3 sets of 6-8 reps
Rest for 3 minutes between sets- start with 4 then as you improve decrease to 3
Power and athleticism phase-4 weeks- 3 sets of 8-10 reps done at a faster speed
Rest for 90 seconds

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HD Shred Day 2


Description:
Day 2 consists of the following exercises:

-Warm up- brisk walk/jog- 3 min, 3 min
-One Legged Squats/Pistol squats- 3 sets x 6-8 reps on each leg- can start with bench for support at lowest point then progress to full squat with no bench
-Squats with dumbbells
-Deadlift
-Lunges with weights
-Jump Squats

-Abs- leg raises from supine position on bench
-5 min- stretching/cool down

Don’t forget to do these based on the reps and weight indicated by each phase:

Hypertrophy and endurance phase- 4 weeks- 3 sets of 10-12 reps
Rest for 60 seconds between sets- start with 90 then as you improve decrease to 60

Strength phase-4 weeks- 3 sets of 6-8 reps
Rest for 3 minutes between sets- start with 4 then as you improve decrease to 3

Power and athleticism phase-4 weeks- 3 sets of 8-10 reps done at a faster speed
Rest for 90 seconds

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HD Shred Day 3


Description:
Day 3:

-Warm up- brisk walk/jog- 3 min, 3 min
-HIIT- Brisk walk alternate with sprint or 11-12 speed on treadmill x 3
-Pull-ups
-Barbell Curls
-Lateral raises from push up position
-Hammers
-TRX rope pull ups- hang from TRX rope while holding body at 45-75 deg off the ground with heels on the ground and pull yourself up

-Abs- leg raises while holding self up on dip bars

Don’t forget to adjust the weight and reps based on the following phases:

Hypertrophy and endurance phase- 4 weeks- 3 sets of 10-12 reps
Rest for 60 seconds between sets- start with 90 then as you improve decrease to 60

Strength phase-4 weeks- 3 sets of 6-8 reps
Rest for 3 minutes between sets- start with 4 then as you improve decrease to 3

Power and athleticism phase-4 weeks- 3 sets of 8-10 reps done at a faster speed
Rest for 90 seconds

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HD Shred Day 4


Description:

Days 4 and 7 consist of rest or active recovery days. These days can be spent doing light activity such as going for a jog, bike ride, walk or can be spent resting completely. Don’t underestimate the importance of rest days. This is when your body repairs itself and your muscles are able to grow. Make sure you’re eating properly on these days as this is essential.

HD Shred Day 5


Description:
Day 5: Core and Dynamic

-Warm up- brisk walk/jog 3 min, 3 min
-Alternating Pull-up, push ups – 3 x 6-10
-Turkish get ups- 3 x 4 on each side
-Battle ropes- 3 x 20 sec
-Kettle Bell swings
-Lateral raises from push up position with alternating with pushups in between- 3 x 6 on each side
-Snatch-shoulder press- snatch bar then elevate above head
-Abs- hanging leg raises- 3 x 8-12

-5 min stretching/cool down

Don’t forget to adjust the weight and reps based on the following phases- the amount of weight doesn’t apply to the body weight exercises but the rest periods do:

Hypertrophy and endurance phase- 4 weeks- 3 sets of 10-12 reps
Rest for 60 seconds between sets- start with 90 then as you improve decrease to 60

Strength phase-4 weeks- 3 sets of 6-8 reps
Rest for 3 minutes between sets- start with 4 then as you improve decrease to 3

Power and athleticism phase-4 weeks- 3 sets of 8-10 reps done at a faster speed
Rest for 90 seconds

read more

HD Shred Day 6


Description:
Day 6: Cardio and agility

-5 min brisk walk or jog warm up
-1 mile run
-HIIT- Brisk walk (2 min) alternate with semi sprint on 11-12 speed on treadmill x 30 sec high intensity- times 3
-Box jumps- 3 x 10
-Agility latter- 1. side to side, 2. high knees, 3. side to side hops – 3 x 30 sec with 1 min rest in between
-Shadow Boxing- 3 x 1 min with 1 min rest in between
-leg raises from supine position on bench – 3 x 8-12
(rest time is 1 min between sets)

HD Shred Day 7


Description:

Days 4 and 7 consist of rest or active recovery days. These days can be spent doing light activity such as going for a jog, bike ride, walk or can be spent resting completely. Don’t underestimate the importance of rest days. This is when your body repairs itself and your muscles are able to grow. Make sure you’re eating properly on these days as this is essential.

HD Shred Recap


Description:

A recap of the first week and some tips on starting the program slowly and allowing your body to acclimate especially if you’re a beginner. Remember, if you have any health conditions or are above 40 please consult with myself or talk to your doctor prior to starting this program.