Getting Started

By Joel Jamieson

Determine your starting point so you can measure improvement

Your general fitness assessment will give you the ability to monitor changes in your conditioning over the course of this program.

1. Take  two measurements:
-resting heart rate
-HRV (heart rate variability) score -click here to learn more about HRV

Both measurements correlate with aerobic fitness and should be taken lying down.

Continue to measure resting heart rate weekly and HRV daily.

2. Use an actual exercise to gauge your conditioning by conducting a 12 minute test:
-record how far you go over the 12 minute period
-measure your heart rate recovery over 1 minute following the exercise

3. Carry out a general strength measurement involving:
-1 upper body press
-1 upper body pull
-1 lower body exercise

Perform these general strength measurements in the beginning, middle, and end of the program to make sure you maintain your strength while improving your conditioning.