Dr. Vonda Wright
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Your cardio needs to be 80-20, 80% base training, 20% high-intensity sprinting.
That's about two days a week.
And you need to lift weights.
My goal is strength and power.
Strength, meaning what I can lift in a single lift.
Power in what I can lift over time.
So to lift for strength and power, you have to lift heavier weights.
And the ranges on those lifts are three to six reps for four sets.
To build muscle for strength and power, four reps times four sets.
Because if I get to near failure in four reps, meaning with good form in the power lifts that I do, I can do, let's do bench press.
I can do four reps of bench press
And I'm almost a failure.
I can eke out five.
It's going like this.
One side's going down.
But I'm not doing six.
So to get to this place where I'm capable of lifting heavy, if you're starting from zero, it takes time.
When I decided to recompose my body after perimenopause, I had lifted most of my life.
I knew how to do it.
I just went to trying to lift heavy.