標題: ginocchiere volley asics “Doing a lower body [打印本頁] 作者:
kianitjrq3 時間: 2017-3-25 22:21 標題: ginocchiere volley asics “Doing a lower body
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KEY NOTES ABOUT THE PROGRAM: This program is designed to take the already fit participant to the next level It is a very intense program working the entire body in all are areas strength power speed agility balance explosiveness endurance and muscular endurance all in a short period of time designed in 4 stages that last a total of 6 weeks in the program all the way to race day The Ultimate Athlete Games' Master Exercise List>>> STRUCTURE:* Exercises that are bundled together in groups of 3-5 are to be supersetted For example go through each exercise in the group and then repeat according to how many sets are noted in the workout* For the timed workouts each exercise is 1 minute each set up in 5 exercises For example do the 5 exercises in a row without rest total of 5 minutes of exhaustion then 1 minute of rest Then repeat according to how many rounds are indicated in the workout
RESISTANCE/LOAD:As far as what weight to use the max load you can do according to the rep range indicated per set When its for timed workouts use what you think you assume you can do for the indicated time
TIMING:* Most weight training workouts should last about 60 minutes not including the cardio* Timed workouts can last from 25-40 minutes
ADDITIONAL:* Dynamic warm exercises are to be performed prior to every workout for proper warm up of the body* Cool down and stretch is indicated at end of every workout
THE PROGRAM LAYOUT
Week 1-2: Strength & Power Phase
Monday: Push & Pull 30 Minute CardioTuesday: 30 Minute CardioWednesday: Legs & CoreThursday: 30 Minute CardioFriday: Full Body 30 Minute CardioSaturday: 30 Minute CardioSunday: Off
Week 3-4: Muscular Endurance & Cardiovascular Phase
Monday: Full Body 30 Minute CardioTuesday: 40 Minute CardioWednesday: Full Body Timed 30 Minute CardioThursday: 40 Minute CardioFriday: Full Body 30 Minute CardioSaturday: Full Body Timed 40 Minute CardioSunday: Off
Week 5: Intense Muscular Endurance & Cardiovascular Phase
Monday: Full Body Timed 50 Minute CardioTuesday: 40 Minute Cardio Twice Am & PmWednesday: Full Body Timed 50 Minute CardioThursday: 40 Minute Cardio Twice Am & PmFriday: Full Body Timed 50 Minute CardioSaturday: Full Body Timed 50 Minute CardioSunday: Off
Week 6: Peak Phase
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