LJET Programs

This is a challenging 8-week program designed to improve your VO2max. It is three days per week and requires that you run at 90-95% of your max heart rate (MHR). The use of a heart rate monitor is suggested for best results.This method generally improved VO2max by 7.2% in moderately trained adults (Intermediate level). It reflects an increase in VO2max from 55.5 mL/kg/min to 60.4 mL/kg/min, for example.Improvement in VO2max comes from changes in your Stroke Volume, which is the amount of blood ejected from the heart during each beat. The more blood ejected from the heart during each beat, the more oxygen the working muscle will receive. This will allow your muscles to continually meet the energy demand required by the same level of work, allowing you to perform at higher intensities for longer. This method showed a 10% increase in stroke volume.

This is an Advanced level program for individuals who have 2+ years of resistance training experience or is a competitive athlete.Muscle gain is referred to as Hypertrophy, which is the increase in the size of our muscle cells. In general, Hypertrophy includes the following variables in a Advanced program:2-4 Weeks in duration3 or more sets per exercise6-12 reps per set30 seconds to 1.5 minutes of rest between sets67-85% of 1 repetition maximum (1RM) of given exercise for load/intensityModerate volume and moderate intensityThe Advanced Muscle Gain program should be followed up with an Advanced Strength program.This program can also be modified into a 2 day/week program. For example, do the upper body workout on Day 1 and the total body workout on Day 2. Or lower body on Day 1 and total body on Day 2, or just the the lower and upper body splits for Day 1 and 2.If you are selecting this program based off your results from any of the strength assessments then you are in the right place! If you have not taken any of the strength assessments and are simply looking to improve your overall strength then you are also in the right place.For those who have taken a strength assessment, it is recommended that you re-take that same assessment immediately after you complete this 4-week program to measure your progress.*This program will update monthly.

This program focuses on increasing muscle size and strength with the addition of cardio.Details:Frequency: 5 days per weekResistance + Cardio (same day): One workout per weekResistance training only: 2 days per weekCardio: 2 days per weekThe program progresses each month and you will be able to track your progress throughout the program.If you would like more information please reach out to ljetwellness@gmail.com.

This is an Intermediate program for individuals with 1-2 years of resistance training or structured aerobic exercise experience.The focus of this program is to increase capacity for work over time while maintaining a focus on movement quality to ensure reduction in risk of injury and pain. Increasing volume of training with varying work sets.This program can also be modified into a 2 day/week program. For example, do the upper body workout on Day 1 and the total body workout on Day 2. Or lower body on Day 1 and total body on Day 2, or just the the lower and upper body splits for Day 1 and 2.If you are selecting this program based off your results from any of the aerobic assessments then you are in the right place! If you have not taken any of the aerobic assessments and are simply looking to improve your overall aerobic conditioning then you are also in the right place.For those who have taken an aerobic assessment, it is recommended that you re-take that same test immediately after you complete this 4-week program to measure your progress.

This is an Intermediate level program for individuals with 1-2 years of resistance training or structured exercise experience.Muscle gain is referred to as Hypertrophy, which is the increase in the size of our muscle cells. In general, Hypertrophy includes the following variables in a Intermediate program:2-4 Weeks in duration3 or more sets per exercise6-12 reps per set30 seconds to 1.5 minutes of rest between sets67-85% of 1 repetition maximum (1RM) of given exercise for load/intensityModerate volume and moderate intensityThe Intermediate Muscle Gain program should be followed up with an Intermediate Strength program.This program can also be modified into a 2 day/week program. For example, do the upper body workout on Day 1 and the total body workout on Day 2. Or lower body on Day 1 and total body on Day 2, or just the the lower and upper body splits for Day 1 and 2.If you are selecting this program based off your results from any of the strength assessments then you are in the right place! If you have not taken any of the strength assessments and are simply looking to improve your overall strength then you are also in the right place.For those who have taken a strength assessment, it is recommended that you re-take that same assessment immediately after you complete this 4-week program to measure your progress.

This is a Beginner program for individuals who have less than 1 year of resistance training or structured exercise experience.Muscle gain is referred to as Hypertrophy, which is the increase in the size of our muscle cells. In general, Hypertrophy includes the following variables in a Beginner program:2-4 Weeks in duration1-3 sets per exercise8-12 reps per set30 seconds to 1.5 minutes of rest between sets67-80% of 1 repetition maximum (1RM) of given exercise for load/intensityModerate volume and moderate intensityThe Muscle Gain program for beginners should be followed up with the Strength program for beginners.

This is a Beginner program for individuals with less than 1 year of resistance training or structured aerobic exercise.The focus of this program is to increase capacity for work over time while maintaining a focus on movement quality to ensure reduction in risk of injury and pain. Increasing volume of training with varying work sets.If you are selecting this program based off your results from the 3-minute Step Test then you are in the right place! If you have not taken the 3-minute Step Test and are simply looking to improve your overall aerobic conditioning then you are also in the right place.For those who have taken the 3-Minute Step test, it is recommended that you re-take the step test immediately after you complete this 4-week program to measure your progress.