Pete Fraser Fitness and Esquire, Amateur to Athlete in 10 weeks

Get Fit Total Turnaround Fitness Plan – amateur to athlete in 10 weeks -week1

Welcome to our special series – total fitness turnaround – amateur to athlete in 10 weeks – week 1

Will Hersey, our “game” editor from Esquire magazine begins his epic 10 week fitness turnaround plan today! Ever wondered what an athlete feels like? Now’s your chance! Join Will in his epic 10 week adventure, guided by our sports scientist trainers.

Week 1

Need to shape-up for the beach, fast? Want to boost your fitness after the Christmas break? Or just eager to see how much fitness can be gained in 10 weeks? Follow our 10 week plan for total metabolic turnaround. This athlete training regime is not going to be easy but it will get results – up for the challenge?

Amateur to Athlete is now available to buy online and in-gym:

1. In-gym

2. Online

Amateur to Athlete – be the best you can be

This is a round-up of the exercise and nutrition requirements for you to follow over the next 10 weeks. Look out for weekly updates, released on Mondays.

Follow Will’s “real-time” Olympian scheduled training with Pete Fraser Fitness. View the PDF’s at the bottom of the page.

Here are Will’s starting stats: 18/01/16

Pics: released at 10 weeks

Aerobic fitness

  1. VO2max (aerobic efficiency): 48.6 ml/kg/min
  2. Resting heart rate (cardiac fitness): 81 bpm
  3. Blood pressure (CV health) : 120/88 mmhg

Body shape and size

  1. Total body weight: 95.8 kg
  2. Body fat: 24.4 %:
  3. Circumferences: Upper arm: 35 cm, Upper leg: 63 cm, Waist 99 cm


  1. Max strength:  Bench press: 80 kg, Deadlift: 90 kg
  2. Functional body weight strength: Press-up: 30, Chin-up: 1/2
  3. Core strength: Forward plank 1 min,35 sec

Want to find out how the sports science trainers at Pete Fraser Fitness are going to turn Will into an athlete in 10 weeks? Keep reading!

To the plan…

Week 1 – Nutrition – essentials

What does this nutritional plan do for you?

“The nutritional plan is designed to support the requirements for the programme including: fat loss, muscular hypertrophy, energy needs and micronutrient provision. As a rule, the aim is to omit refined and processed foods and drinks as much as possible. To form a healthy eating pattern and provide correct quality and quantity of nutrients.”

Strike out:

  • Alcohol, sugary drinks, fruit juice
  • Sweets, cakes, biscuits, chocolate, sugar, cream and full fat products
  • White/refined: bread, pasta and rice

Keep in:

  • Carbs: brown/unrefined: bread, oats, rice, rice and oat cakes
  • Copious amounts of vegetables and salad
  • Protein: chicken, turkey, tuna, white fish, eggs, tofu, quinoa, couscous, lentils, beans
  • Water, lots of water, up to 3 ltrs a day and good quality coffee and tea if you must
  • 2/3 portions of fruit per day
  • Small amounts of nuts and dried fruit


  • Split the ‘keep in’ section into 3 small meals and 2 snacks per day. Carbs + protein at each meal except dinner where we omit carbs
  • Reduce carbs after approx. 15:00 hrs and omit them for dinner (“we didn’t say no carbs”)
  • Exercise on an empty stomach (except 1/4 banana 15 mins before training)


Week 1 – Exercise – essentials: Preparatory phase – 4 week phase to ready the body for the hard work to come.

What does this preparatory exercise phase do for you?

“The first phase strengthens the muscular system, especially core muscles ready for resistance and complexity increases in phase 2. The C.V. system is prepared by maintaining correct heart rate levels during training to familiarize cardiac and muscular physiology.”

Pete Fraser Amateur to Athlete Week1




C.V.:  cycle 5 miles or run 2 miles @ 65 – 75 % heart rate max (HR max).

(Use a heart rate monitor to guide exercise intensity. Train between 65 – 75% of HR max (HOW TO WORK OUT HEART RATE TRAINING ZONES: work out HR max: 220 – age, then calculate desired HR % training zone)

Mon and Fri:  leg emphasis: 5 exercises, rep range 10 – 20.
Wed: upper body emphasis: 6 exercises, rep range 6 – 16.
Each session starts with 5 min easy warm-up, mobility stretches and finishes with core.

Active rest: easy pace activity for 45 – 60 mins, jog, cycle, stretch, yoga, swim

Click on the image below to view the programme training cycles 

Pete Fraser Fitness Amateur to Athlete Part 2

Find out about the programme here Amateur to Athlete

Find out more about the great results you could achieve Contact Us