AstroFitness™ Weekly Plan

AstroFitness™ Weekly Plan

Here’s a sample AstroFitness™ Weekly Training Plan designed for someone preparing for athletic activity in space or simulated off-Earth environments. It combines resistance, cardio, mobility, and cognitive components tailored for both microgravity and normal gravity scenarios.

AstroFitness Weekly Training Plan

MONDAY – Strength & Mobility (Earth Gravity)

  • Morning:
    • Barbell Deadlifts – 4×8
    • Weighted Pull-ups – 3×10
    • Core: Hanging Leg Raises – 3×15
  • Afternoon:
    • Space Mobility Circuit (20 min):
      • Dynamic hip openers, spinal rotations, wall slides
    • Meditation (10 min): Focus and visual-spatial imagery

TUESDAY – Cardio Conditioning (Microgravity Simulated)

  • Morning:
    • Tethered Treadmill Intervals (ISS-style)
      • 6×2 min fast pace, 1 min recovery
  • Afternoon:
      • Resistance Bands Full-Body
        • Squat + Overhead Press – 3×15
        • Row – 3×15
        • Glute Bridge – 3×15
      • VR Reflex Simulation – 10 min

WEDNESDAY – Recovery & Neuroplasticity

  • Morning:
    • Float tank or guided sensory deprivation (optional)
    • Light stationary cycling – 30 min
  • Afternoon:
    • NeuroFit App drills (reaction time, pattern memory)
    • Yoga for space: slow sequences, breathwork, inversion holds

THURSDAY – Functional Strength & Balance (Variable Gravity)

  • Morning:
    • Stability Ball Circuit:
      • Ball push-ups, single-leg squats, plank drags – 3×12
    • Cable or pneumatic-resistance machines
  • Afternoon:
    • Jetpack Control Sim VR (if available)
    • Slackline or balance board (20–30 min)

FRIDAY – High-Intensity Intervals & Core

  • Morning:
    • Microgravity Bike Erg (Resistance-based cycling)
      • 8x30s sprints, 90s recovery
    • EMOM Core Set (Every Minute on the Minute – 10 min):
      • Russian Twists, Hollow Hold, Superman lifts
  • Afternoon:
      • VR Combat Simulation Training or Dance Module (30 min)

SATURDAY – Long-Duration Endurance & Adaptation

  • AM or PM:
    • Mixed Terrain Ride (if on Earth) or
    • Long Stationary Mission Simulation Ride – 90 min
  • Optional:
    • Space dance, Tai Chi, or EVA simulation walk

SUNDAY – Full Rest or Active Recovery

  • Foam rolling, mobility drills
  • Sauna, red light therapy, or contrast bathing
  • Reflective journaling: mood, sleep, stress, motivation