Lord Wolfang
03-02-08, 20:50
איך התוכנית הזאת? מצטער שזה באנגלית אבל למי יש כוח לתרגם
Day 1: "Leg Day"
* 5x5 Barbell Squat
* 3x20 Dumbbell Lunges (10 on each leg)
* Core Training 3x15 Exercise Ball Crunch (add weight as needed)
* 2x10 (Each side) Side Bends
* 2x10 (Each side) Seated Barbell Twist (or similar)
Core Training Note: I leave the rest of the core training ideas up to the individual. I do this for a very simple reason. Many people complain of back pain while performing certain core exercises. It is up to the individual to find those exercises that feel safe specifically to him or her.
The principle I suggest is one "crunch" type movement, one "lateral" movement, and one "rotational" movement. You can see examples (in that respective order) in the "Core Training" section above.
* 15:00 HIIT (Preferably split between 10:00 running, 5:00 something else)
print Click Here For A Printable Log Of Day 1.
Day 2: Rest
Day 3: "Push Day"
* 5x5 Barbell Bench Press
* 4x8 Shoulder Press (Perform standing)
* 3x8 Seated Triceps Press
* Core Training 10:00 HIIT
print Click Here For A Printable Log Of Day 3.
Wednesday: Rest
Thursday: "Pull Day"
* 5x5 Deadlifts
* 5x5 Pull-ups (w/added weight)
* 3x8 Barbell Rows
* 3x5 Hang Cleans
* Optional: Curls and grip/forearm training of any sort.
* Core Training 10:00 HIIT
print Click Here For A Printable Log Of Thursday.
Friday: Sport-Specific
Today, do whatever exercise pertains to your sport directly. For me (a martial artist), that might mean a heavy bag kickboxing workout or takedown drills using the heavy bag.
Saturday: "Active Rest"
Easy Swim
Day 1: "Leg Day"
* 5x5 Barbell Squat
* 3x20 Dumbbell Lunges (10 on each leg)
* Core Training 3x15 Exercise Ball Crunch (add weight as needed)
* 2x10 (Each side) Side Bends
* 2x10 (Each side) Seated Barbell Twist (or similar)
Core Training Note: I leave the rest of the core training ideas up to the individual. I do this for a very simple reason. Many people complain of back pain while performing certain core exercises. It is up to the individual to find those exercises that feel safe specifically to him or her.
The principle I suggest is one "crunch" type movement, one "lateral" movement, and one "rotational" movement. You can see examples (in that respective order) in the "Core Training" section above.
* 15:00 HIIT (Preferably split between 10:00 running, 5:00 something else)
print Click Here For A Printable Log Of Day 1.
Day 2: Rest
Day 3: "Push Day"
* 5x5 Barbell Bench Press
* 4x8 Shoulder Press (Perform standing)
* 3x8 Seated Triceps Press
* Core Training 10:00 HIIT
print Click Here For A Printable Log Of Day 3.
Wednesday: Rest
Thursday: "Pull Day"
* 5x5 Deadlifts
* 5x5 Pull-ups (w/added weight)
* 3x8 Barbell Rows
* 3x5 Hang Cleans
* Optional: Curls and grip/forearm training of any sort.
* Core Training 10:00 HIIT
print Click Here For A Printable Log Of Thursday.
Friday: Sport-Specific
Today, do whatever exercise pertains to your sport directly. For me (a martial artist), that might mean a heavy bag kickboxing workout or takedown drills using the heavy bag.
Saturday: "Active Rest"
Easy Swim