Training Phase: Quads Specialisation Shoulders and Arm Legs

Training Phase: Quads Specialisation Shoulders and Arm Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Machine reverse fly 5 10 30X1 60 B1 Smith machine millatary press 4 8 60X0 45 B2 Db bent over laterals 4 12 6011 45 C1 Side laterals 5 10 3011 60 Last 4 sets are dropsets D1 One arm tricep extension 4 12 3012 45 Contract hard D2 One arm high cable curl 4 12 3012 45 Contract hard Weight 1 Weight 2 Weight 3 Weight 4 Legs Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 One leg seated leg curl 5 10 30X1 0 One extra set A2 One leg step ups 4 15 2010 60 B1 Hack squat - 3 drops each 4 12 4010 60 All out!! C1 Deficit Deadlifts 4 15 4010 75 Really squeeze glute D1 Lying leg curl 6 6 4012 30 Strict tempo eight 2 Weight 3 Weight 4 Back and Calves Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Wide grip pull ups 6 6 30X0 0 A2 Narrow grip pull ups 6 10 60X0 60 B1 One arm cable row 4 12 3012 45 B2 Cable pullover 4 12 3011 45 C1 Barbell rows 6 10 40X0 60 D1 Standing calf raise 2+ lots 2010 90 10reps, 10sec rest up to heaviet weight then do 4 drop eight 2 Weight 3 Weight 4 Arms Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Alternating db curl 4 12 3011 45 A2 Flat bench tricep extensions 4 12 3111 45 B1 Bicep pullups 5 6 60X1 60 B2 Db close grip press 5 6 41X0 60 C1 Machine curl 4 10 3010 45 C2 Machine tricep extension 4 12 3110 45 D1 Low cable curl 3 12 3010 45 D2 Overhead tricep extension 3 15 3110 45 eight 2 Weight 3 Weight 4 Chest and Abs Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Flat db press 4 10 50X0 45 A1 Ab crunch with feet on bench 4 20 45 B1 Incline barbell press 4 12 31X0 45 B2 Crunch on ball 4 20 45 C1 Machine press 4 10 4010 45 C2 Leg raise 4 15 45 D1 Machine fly 3 12 5012 45 Lock shoulders down eight 2 Weight 3 Weight 4 Quads Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Lunges 4 12 2010 0 A2 Hack squat 4 12 4010 0 A3 Leg press 4 12 4010 90 B1 Sissy squat 4 12 3110 15 B2 Back Squat 4 12 3010 60 D1 Leg extensions 3 12 3013 0 D2 Bottom half squat 3 25 2010 60 eight 2 Weight 3 Weight 4 Week 3 Week 4 Week 3 Week 4 Week 3 Week 4 drop set immediately Week 3 Week 4 Week 3 Week 4 Week 3 Week 4.

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Mitch Muller – Mindsetfitness.Net
Complete EXERCISE GUIDE Mitch Muller – MindsetFitness.net Chest Exercises BB Bench Press / Incline Bench Press Special Notes: First retract your shoulder blades into the pad to “lock” your shoulders in place. This will ensure that the tension stays on your chest. Finish the movement with the elbows slightly bent. DB Bench Press / Incline Bench Press Special Notes: Same retraction technique of the shoulder blades as mentioned above. Lower the weight into a deep stretch of the chest. The DB’s should finish OUTSIDE of your shoulders, NOT ABOVE your shoulders “clicking” the weights together. The purpose is to keep tension in the chest throughout the entire range of motion. DB Fly / Incline Fly Special Notes: Retract Shoulder blades first. Open up the DB’s WIDE, making sure to not turn the movement into a press. Finish the exercise with the weights outside of the shoulders just like the DB chest press above. DB Incline Press Fly Special Notes: This movement emphasizes the negative portion (the lowering of the weights). Simple perform a regular negative rep for the fly, then tuck the DB’s into a press position (where you are stronger), press them up above your head and control the negative fly again. This movement is a combination of both a press and a fly. Great exercise when the chest is nearing fatigue. Machine Chest Press / Hammer Strength Chest Press Special Notes: Retract shoulder blades into pad and slide out in the seat slightly to get into a “locked” position. Shoulders do NOT move forward whatsoever during this movement. Focus your attention on the upper middle fibers of your chest and SQUEEZE.
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View metadata, citation and similar papers at core.ac.uk brought to you by CORE provided by University of Limerick Institutional Repository Journal of Strength and Conditioning Research Publish Ahead of Print DOI: 10.1519/JSC.0000000000000720 TITLE: Sprinting Performance and Resistance-Based Training Interventions: A Systematic Review. 1, 2 Bolger, R., 1Kenny, IC., 1Lyons, M., 1Harrison, AJ. 1Department of Physical Education and Sport Sciences, University of Limerick, Ireland. 2Department of Health Sport & Exercise Science, WIT, Ireland. ‘‘This manuscript is original and not previously published, nor is it being considered elsewhere until a decision is made as to its acceptability by the JSCR Editorial Review Board.’’ Richard Bolger Biomechanics Research Unit Department of Physical Education & Sport Sciences University of Limerick Ireland Email: [email protected] Phone: +353 (0)86-8076331 Or / Secondary contact information Department of Health, Sport and Exercise Science Health Sciences Building Waterford Institute of Technology Ireland Office Number: 051-834133 Email: [email protected] Dr Ian Kenny PhD Biomechanics Research Unit Department of Physical Education & Sport Sciences University of Limerick Ireland Phone: +353 (0)6123 4308 E-mail: [email protected] Dr Mark Lyons (BSc. PhD) Department of Physical Education and Sport Sciences University of Limerick Ireland Tel: 00-353-61202819 Email: [email protected] Dr Drew Harrison FISBS Senior LecturerACCEPTED in Sports Biomechanics Department of Physical Education and Sports Science University of Limerick IRELAND Tel: +353 61 202809 Email: [email protected] Copyright Ó Lippincott Williams & Wilkins. All rights reserved. 1 ABSTRACT 2 The purpose of this systematic review was to search the scientific literature for 3 original research, addressing the effects different forms of resistance-based 4 training have on sprinting performance in competitive sprinters.
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Edina Hornet
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The Bench Press Fly's
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Weight Lifting Through Life: a Guide to Safe Weight Training John A
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