Some-Week Fitness Program to improve Strength Day 4

 

VOCAL STRENGTH: Day 4 Weekly SINGING EXERCISE Program

Video taken from the channel: Verba Vocal Technique


Welcome to Day 4 of the four-week fitness plan to increase strength! Day 4 is the start of the second week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. If you follow this entire fitness plan, in just four short weeks, you’ll be on your way to a stronger, fitter you. This 4-week workout plan is a great way to get your fitness back on track during self-isolation.

Improve your fitness and sculpt lean muscle from home. Welcome to Day 10 of the four-week fitness plan to increase strength! Day 10 is the start of the fourth and final week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. If you have followed this entire fitness plan, you’re on your way to a stronger, fitter you.

This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. The Complete 4-Week Beginner’s Workout Program Whether you’re just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels.

Click to share on Facebook (Opens in new window) Week 4: Four-day split: Full bod. Welcome to Day 8 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you.

This strength and mobility program shows you where to begin as well as how to make progressions. Best of. Welcome to Day 12 of the four-week fitness plan to increase strength — the final day of the plan! Congrats on making it this far.

Day 12 follows the same pattern as Day 3, which focuses on the core. In just four short weeks, you’re on your way to a stronger, fitter you. Welcome to Day 7 of the four-week fitness plan to increase strength!

Day 7 is the start of the third week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. If you follow this entire fitness plan, in just four short weeks, you’ll be. This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to.

4-Week Strength Training Workout Plan For Women Start Building Muscle and Get Stronger With This 4-Week Strength Training Plan October 20, 2019 by Tamara Pridgett.

List of related literature:

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

It is usually recommended that the strength training program end 5 to 7 days prior to the main competition.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Days 4, 5, and 6 are characterized by lower-intensity and higher-volume training.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

For instance, you might do a 4-day-a-week plan in which you complete a lower-body workout on Monday, an upper-body workout on Tuesday, and then rest for a day or two before repeating (on Thursday and Friday perhaps).

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

In other words, 7 days before the competition is not a time for being timid about the workout.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

The 6 exercises would be the same each day for 4 weeks to help ritualize the plan and reduce cognitive load.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

For strength gains, one set of 8–12 repetitions was recommended, with 8–10 exercises for the major muscles groups, for 2 days per week.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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14 comments

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  • This is only the second time I’ve practiced with this video and I already notice a huge improvement! I was able to hit all the notes with strength this time! Thank you for your videos!:)

  • I’ve started experiencing a weird break in my voice during the lower range in this exercise. I’m switching my voice so as to be able to accommodate the note and it’s awful.:(

  • while hitting the highest notes in 7:20 sometimes my voice ‘jumps?’ much higher that it should without my control or gets some kind of ‘harshness’
    why does that happen?

  • Hello Anna, I am a male singer and I recently started your 7-day program. I love it but I was wondering about the siren warm up exercise, how can I avoid a break in my voice when I switch from chest voice to head voice? I tried working around the break but I can’t seem to figure out how to avoid the break.

  • Every time i do the “waaaaaaay” my voice cracks sooo much. i guess its right at my vocal break. my voice keeps cracking and breaking

  • Hey.. I have all 7 weekly videos and I have been doing them for almost a month now well I used to just start and stop like for about about 3 days and stopped because I would be busy or persons would be in the house but I’ve been doing it for about one month about a month now straight and I have seen improvements thank you so much for the videos but for this one the last two exercises I always tend to have screechy weird sound at the top I don’t know how to explain it but it’s like my voice would switch to this weird sound sometimes can you tell me why and how to avoid it please??

  • is it normal to have throat tension while doing excercise 6:50? i can reach those notes(its not pretty but as you said i can reach that), the problem is that i feel the tension while doin that

  • Hy Anna and Mark, and thank you for your great vocal exercises.. Is this vocal exercises are only for opera singing? I practice with you every day, but I’m not interested in arias, I needed for pop/rock singing…

  • Is there a way to download the Weekly Singing Exercises and the Warm ups? I use them on YouTube and they are helping me so much, but we will be gone for 3 months with no access to wifi. Any help?

  • Hello! This video was great, my voice didn’t hurt but it felt a little bit raspyish for the rest of the day after doing one of the exercises. is that okay to keep doing them anyway?

  • I love these! But would it be ok if you did the entire workout with us? I lose myself and I lose the placement as I go up and down the register. If I could hear you the whole time I’d be able to know I’m doing it correctly. But other than I love all your videos. Thank you so much for making them! ♥️

  • thanks for the amazing vids:D I was able to hit the Top c note. But during the exercises my dog thought I was dying and came over to me lol.

  • I guess not only my direct neighbours hate me now. I was doing these exercises in my room, with window only a little bit open, when I noticed a guy from the other side of street smoking on his balcony and looking directly at me with confused look on his face… Yes, he could hear me at the other side of a freaking street, god damn it, I’m moving to the Moon:’)

  • I have a question for anyone in the comments section that could help….

    During the gings and nyahs
    And during the NAH NAH NAH NAHHHHS at the end
    I can reach the top note in all of them but there’s a few notes in the middle where my voice gets a bit cracky and weird I assume because my placement is going from chest to head and I almost can’t figure out where to place those notes properly… it’s right on my break!… any advice on how to smooth it? Am I doing something wrong? Or should I just keep practicing?