{"id":296074,"date":"2024-03-24T10:45:49","date_gmt":"2024-03-24T09:45:49","guid":{"rendered":"https:\/\/www.livebetter.eu\/?page_id=296074"},"modified":"2025-10-01T20:10:01","modified_gmt":"2025-10-01T18:10:01","slug":"training","status":"publish","type":"page","link":"https:\/\/staging2.livebetter.eu\/en\/allenamento\/","title":{"rendered":"Training"},"content":{"rendered":"

LET\u2019S TRAIN TOGETHER<\/strong><\/p>\n

Every Monday, Tuesday, and Wednesday at 6:30 am we train live on YouTube, at this LINK<\/a><\/strong>. You will find a small rectangle with a red LIVE inscription.<\/p>\n

The training we perform has been studied by Dr. Alexander De Vettor<\/strong><\/a> clinical exercise physiologist. You can find recordings of the live broadcasts on our page YouTube<\/a><\/strong> In the LIVE section. Rubber band workouts can be found in the playlist \u201crubber bands<\/a><\/strong>\u201d<\/p>\n<\/div>

On this page you\u2019ll find all the information about the training program designed by clinical exercise physiologist Alexander De Vettor<\/a><\/strong>
\n3 consecutive days of strength training followed by 4 days of rest, allowing the body to regenerate. During these four days, you\u2019ll do interval walks you can find a tutorial on how to do them at this link<\/a><\/strong> trovate il tutorial di come eseguirle.
\nTo discover the benefits of cluster training, watch this live session<\/a><\/strong> with Dr. De Vettor.<\/p>\n<\/div><\/div><\/div>

TUTORIAL<\/strong><\/p>\n

In these videos, Dr. Alessandro De Vettor guides me through the correct execution of the exercises. Cluster training should be done at a sustained pace, so it\u2019s important to learn the movements first. We\u2019ve updated some exercises since these tutorials were recorded you\u2019ll find the current ones this pdf<\/a><\/strong>along with the full description of each cluster: the sequences, the rest periods, and a detailed explanation of every exercise.<\/p>\n

Click here<\/a><\/strong> to watch the tutorial for Cluster Day 1
\nClick here<\/a><\/strong> to watch the tutorial for Cluster Day 2
\nClick here<\/a><\/strong> to watch the tutorial for Cluster Day 3<\/p>\n<\/div><\/div><\/div>

FACE YOGA TUTORIAL<\/strong><\/p>\n

In this<\/a><\/strong> In this video I\u2019ve collected the tutorials by Trinh Georg. If you\u2019re on Instagram, please follow her as a sign of gratitude for her amazing free content. You can find her profile at this link<\/strong><\/a>.<\/p>\n

In this<\/a><\/strong> video you\u2019ll also find a full workout from face yoga trainer Petra Miklus. On the Viso In Forma Face In Shape<\/a><\/strong> website you can access Petra\u2019s complete course.<\/p>\n<\/div><\/div><\/div>

EQUIPMENT<\/strong><\/p>\n

At this link<\/a><\/strong> you\u2019ll find a video where I show the equipment we use<\/p>\n

Two dumbbells for upper body. The weight depends on your fitness level: 2, 3, 4, 5 kg or more. During a live session, some women mentioned training with 8 kg dumbbells! I use 3 kg and 4 kg ones, which I bought here<\/a><\/strong><\/em>but any kind will do.<\/p>\n

Two heavier dumbbells for lower body: from 8\/10 kg upwards. I bought adjustable dumbbells so I can gradually increase the weight. The set I purchased this<\/em><\/a><\/strong> goes up to 30 kg, meaning each dumbbell can reach 15 kg. You can also combine them into a barbell. The set includes 0.5 kg plates, allowing you to increase the load by 1 kg at a time.<\/p>\n

Important note on dumbbells:<\/em>during the workout we\u2019ll need 2 sets with different weights, and there won\u2019t be time to adjust the plates on adjustable ones. So you\u2019ll need two separate sets of dumbbells. You can choose:
\nA) Two sets of adjustable dumbbells: one up to 15 kg for arms and one up to 30 kg for legs
\nor
\nB) One set of fixed dumbbells (choose the weight according to your level\u2014personally I started with 3 kg but also have 4 kg) and one adjustable set up to 30 kg. Note: with this option you\u2019ll need to gradually buy heavier fixed dumbbells as you progress.<\/p>\n

3) One medium-resistance power loop (about 10 kg). I bought this<\/a><\/strong><\/em> because is black<\/p>\n

4) One hip band. I bought this<\/strong><\/a><\/em>also in black.<\/p>\n

That\u2019s it!<\/p>\n

To get to know Alessandro De Vettor better, the best way is to watch the very first live session<\/a> <\/strong><\/em>we did together.
\nOn Instagram you\u2019ll also find the live live<\/em><\/a><\/strong> presentation of this project, where Alessandro explains how we\u2019ll train (with \u201cclusters\u201d) and why.<\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-296074","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nAllenamento | Live Better<\/title>\n<meta name=\"description\" content=\"Tutte le informazioni sull'allenamento a grappoli che il dottor Alessandro De Vettor ha creato per Live Better.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alleniamoci insieme\" \/>\n<meta property=\"og:description\" content=\"Su questa pagina trovi tutte le info sull'allenamento a grappoli del dottor Alessandro De Vettor\" \/>\n<meta property=\"og:url\" content=\"https:\/\/staging2.livebetter.eu\/en\/training\/\" \/>\n<meta property=\"og:site_name\" content=\"Live Better\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/it-it.facebook.com\/chokkino.livebetter\/\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-01T18:10:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ep5f3vafm65.exactdn.com\/wp-content\/uploads\/2024\/02\/Immagine-approfondimenti.jpg?strip=all\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/allenamento\\\/\",\"url\":\"https:\\\/\\\/staging2.livebetter.eu\\\/allenamento\\\/\",\"name\":\"Allenamento | Live Better\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/#website\"},\"datePublished\":\"2024-03-24T09:45:49+00:00\",\"dateModified\":\"2025-10-01T18:10:01+00:00\",\"description\":\"Tutte le informazioni sull'allenamento a grappoli che il dottor Alessandro De Vettor ha creato per Live Better.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/allenamento\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/staging2.livebetter.eu\\\/allenamento\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/allenamento\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/staging2.livebetter.eu\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Allenamento\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/#website\",\"url\":\"https:\\\/\\\/staging2.livebetter.eu\\\/\",\"name\":\"Live Better\",\"description\":\"Be Aware Be Conscious Live Better\",\"publisher\":{\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/staging2.livebetter.eu\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/#organization\",\"name\":\"Live Better\",\"url\":\"https:\\\/\\\/staging2.livebetter.eu\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/staging2.livebetter.eu\\\/wp-content\\\/uploads\\\/2024\\\/01\\\/Live-Better_BLK.png\",\"contentUrl\":\"https:\\\/\\\/staging2.livebetter.eu\\\/wp-content\\\/uploads\\\/2024\\\/01\\\/Live-Better_BLK.png\",\"width\":640,\"height\":148,\"caption\":\"Live Better\"},\"image\":{\"@id\":\"https:\\\/\\\/staging2.livebetter.eu\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/it-it.facebook.com\\\/chokkino.livebetter\\\/\",\"https:\\\/\\\/www.instagram.com\\\/chokkino.livebetter\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCgfDP1NuokZB95pItqolRrg\",\"https:\\\/\\\/open.spotify.com\\\/show\\\/0qFUUFAKzd4Du7s5ReclC1\",\"https:\\\/\\\/podcasts.google.com\\\/feed\\\/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNTYyNTI5Ny9lcGlzb2Rlcy9mZWVk?sa=X&ved=2ahUKEwidzc2emOj6AhWvhP0HHdBrCzAQ9sEGegQIARAC\",\"https:\\\/\\\/podcasts.apple.com\\\/us\\\/podcast\\\/live-better\\\/id1643489685\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Training | Live Better","description":"All the information about cluster training that Dr. Alessandro De Vettor created for Live Better.","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_title":"Alleniamoci insieme","og_description":"Su questa pagina trovi tutte le info sull'allenamento a grappoli del dottor Alessandro De Vettor","og_url":"https:\/\/staging2.livebetter.eu\/en\/training\/","og_site_name":"Live Better","article_publisher":"https:\/\/it-it.facebook.com\/chokkino.livebetter\/","article_modified_time":"2025-10-01T18:10:01+00:00","og_image":[{"width":1500,"height":1500,"url":"https:\/\/ep5f3vafm65.exactdn.com\/wp-content\/uploads\/2024\/02\/Immagine-approfondimenti.jpg?strip=all","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/staging2.livebetter.eu\/allenamento\/","url":"https:\/\/staging2.livebetter.eu\/allenamento\/","name":"Training | Live Better","isPartOf":{"@id":"https:\/\/staging2.livebetter.eu\/#website"},"datePublished":"2024-03-24T09:45:49+00:00","dateModified":"2025-10-01T18:10:01+00:00","description":"All the information about cluster training that Dr. Alessandro De Vettor created for Live Better.","breadcrumb":{"@id":"https:\/\/staging2.livebetter.eu\/allenamento\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/staging2.livebetter.eu\/allenamento\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/staging2.livebetter.eu\/allenamento\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/staging2.livebetter.eu\/"},{"@type":"ListItem","position":2,"name":"Allenamento"}]},{"@type":"WebSite","@id":"https:\/\/staging2.livebetter.eu\/#website","url":"https:\/\/staging2.livebetter.eu\/","name":"Live Better","description":"Be Aware Be Conscious Live Better","publisher":{"@id":"https:\/\/staging2.livebetter.eu\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/staging2.livebetter.eu\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/staging2.livebetter.eu\/#organization","name":"Live Better","url":"https:\/\/staging2.livebetter.eu\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/staging2.livebetter.eu\/#\/schema\/logo\/image\/","url":"https:\/\/staging2.livebetter.eu\/wp-content\/uploads\/2024\/01\/Live-Better_BLK.png","contentUrl":"https:\/\/staging2.livebetter.eu\/wp-content\/uploads\/2024\/01\/Live-Better_BLK.png","width":640,"height":148,"caption":"Live Better"},"image":{"@id":"https:\/\/staging2.livebetter.eu\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/it-it.facebook.com\/chokkino.livebetter\/","https:\/\/www.instagram.com\/chokkino.livebetter\/","https:\/\/www.youtube.com\/channel\/UCgfDP1NuokZB95pItqolRrg","https:\/\/open.spotify.com\/show\/0qFUUFAKzd4Du7s5ReclC1","https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNTYyNTI5Ny9lcGlzb2Rlcy9mZWVk?sa=X&ved=2ahUKEwidzc2emOj6AhWvhP0HHdBrCzAQ9sEGegQIARAC","https:\/\/podcasts.apple.com\/us\/podcast\/live-better\/id1643489685"]}]}},"_links":{"self":[{"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/pages\/296074","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/comments?post=296074"}],"version-history":[{"count":1,"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/pages\/296074\/revisions"}],"predecessor-version":[{"id":2298551,"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/pages\/296074\/revisions\/2298551"}],"wp:attachment":[{"href":"https:\/\/staging2.livebetter.eu\/en\/wp-json\/wp\/v2\/media?parent=296074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}