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Outside Magazine, June 2006

Fitness Special
The Body Reborn: 7-8

By Paul Scott

Intro | Coach Vern Gambetta | Body Reborn: Parts 1-4 | Body Reborn: Parts 5-6 | Body Reborn: Parts 7-8 | Six-Week Fitness Plan | Landon Donovan | Five-Star Fuel | Active Recovery | Think like a Champ | Exotic Active Travel

Summer Fitness Guide
TOTAL BODY & LEGS: 7A Dumbbell High Pull (explode up, then shrug)
Photographs by Monte Isom

7. STRENGTH
GAMBETTA PRESCRIBES HIGH REPS with low weight (meaning greater control) over big heft. Using dumbbells—each weighing 10 percent or less of your personal poundage—corrects strength asymmetries and allows joints to move freely and with less risk of injury. Body-weight exercises, like pull-ups and squats, are also incorporated. On days that call for dumbbell pull-overs, finish with dumbbell rows, following the same schedule.

Summer Fitness Guide
TOTAL BODY & LEGS: 7B Dumbbell Squat to Press 7C Squat
Photographs by Monte Isom7D Step (weight forward)
Photographs by Monte Isom

8. AEROBIC
SPEED, POWER, AND AEROBIC efficiency are vital components of functional fitness. Extensive-tempo running exercises—done at 70 to 80 percent of max exertion—amp strength and coordination. Intensive-tempo work—done at 80 to 90 percent—makes you faster.

Summer Fitness Guide
UPPER BODY: 7E Incline Pull-Up 7F Incline Push-Up
Photographs by Monte Isom

EXTENSIVE
8A) 30/30: Run for 30 seconds, then jog for 30. Finish with a ten-minute cooldown run. Weeks 1 & 2: 9 reps; week 3: 12; week 4: 15; weeks 5 & 6: 18.
Summer Fitness Guide
7G Dumbbell Pullover
Photographs by Monte Isom
8B) FARTLEK: Jog for 20 minutes, evenly mixing in 12 half-to-two-minute hard runs throughout. Run duration is your call, but push yourself.
8C) SPEED: Run for ten seconds, then jog for 90. 1–3 sets of 6–8 reps (add one set and rep each cycle).

INTENSIVE
8D) 15/15/15: Jog for 15 seconds, run for 15, then sprint for 15.
4 reps; add 2 each week.
8E) HILL/STAIRS: Run 100 yards up a moderately sloped hill, or run up some stairs for 15 seconds. Walk down. Hill: 6–8 reps; stairs: 10.









Next Page: Six weeks to ultimate fitness: the Vern Gambetta plan

Intro | Coach Vern Gambetta | Body Reborn: Parts 1-4 | Body Reborn: Parts 5-6 | Body Reborn: Parts 7-8 | Six-Week Fitness Plan | Landon Donovan | Five-Star Fuel | Active Recovery | Think like a Champ | Exotic Active Travel