Paddles Up!. Arlene Chan
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Bench Press: Use an overhand grip wider than shoulder width on the barbell. Inhale and lower the bar to the chest.
Bench Press: Exhale and extend arms.
Training: Phase 5
LSD = Running a Long Slow Distance at a moderate pace.
Training: Phase 5: Workout #1
Training: Phase 5: Workout #2
Training: Phase 5: Workout #3
DB = Dumbbell
Training: Phase 5: Workout #4
RM= Rep Max
1.This workout is designed to move a light weight (40% of max.) as fast as possible for minimum reps.
2.Make sure that you do not fatigue yourself. Everything should feel extremely light.
3.The goal is to recruit fast-twitch fibres without the extreme load of doing maximum effort lifts.
4.Workouts 1, 2 and 3 are designed to maximize strength. The high sets are strictly for warm-up and activation, building up to max weight. An example of the weights you should be lifting follow below.
Training: Phase 5: Workout #4: Sets Example
| 70 lb for 3 reps (40% RM) |
| 95 lb for 3 reps (50% RM) |
| 115 lb for 1 rep (60% RM) |
| 135 lb for 1 rep (70% RM) |
| 155 lb for 1 rep (80% RM) |
| 175 lb for 1 rep (90% RM) |
| 190 lb for 1 rep (103% RM) |
This setup is for someone who lifts 185 lb for their 1 rep max (RM). 45 lbs for 3 sets of 5 reps (25% RM)
Training: Phase 5: Sample Week
LSD = Running a Long Slow Distance at a moderate pace.
Training: Phase May-June
| CLIENT: | You |
| PHASE: | May-June |
| LENGTH: | 4 weeks |
| GOAL: | Main./Spec.Endurance |
| LEGEND: | Paired = #’s |
Training: Phase May-June: Workout #1
Training: Phase May-June: Workout #2
Training: Phase May-June: Sample Week
These workouts are designed to maximize all strength systems within the season.
Training: Phase July-August: Workout #1
| CLIENT: | You |
| PHASE: | July/August |
| LENGTH: | 4 weeks |
| GOAL: | Peak |
| LEGEND: | Paired = #’s |
Phase July-August: Workout #1
X = Full Speed
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