Paddles Up!. Arlene Chan

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.

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      Bench Press: Exhale and extend arms.

       Training: Phase 5

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      LSD = Running a Long Slow Distance at a moderate pace.

       Training: Phase 5: Workout #1

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       Training: Phase 5: Workout #2

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       Training: Phase 5: Workout #3

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      DB = Dumbbell

       Training: Phase 5: Workout #4

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      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

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      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

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       Training: Phase May-June: Workout #2

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       Training: Phase May-June: Sample Week

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      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

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      X = Full Speed

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