The purpose of warmup is to prepare ns This should not take you more than 15

The purpose of warmup is to prepare ns this should

This preview shows page 4 - 11 out of 34 pages.

needed in a specific area. The purpose of warmup is to prepare ns. This should not take you more than 15 minutes at your from the quadruped position, retract the scapula, shrug and roll the shoulders in a circular motion 5- 15 times from the quadruped position, bridge the thoracic spine and press the hips towards the shoulders. Then, arch the back and reach the shin toawrd the ceiling. Repeat 5x. from the quadruped position, drive the heel outward and upwards, activating the glutes. Perform 5-10x per side flip over on your back and lie down on the ground. Draw the knees upward and drive your heels down into the floor and press the hips up toward the ceiling. Contract the glutes. Repeat 10x Lie down on your back, keep the ankles together and the hands together and pointed toward the ceiling. Maintain a slightly elevated position with the legs and rock forward and backward, engaging the abs. The movement can be made easier and harder by changing the bend of the knees and location of the hands.
Image of page 4
Anterior Leg/IT Band foam roll the quads and IT band 5x each. Glutes/Piriformis foam roll the glutes and then position the legs in a crossed position and foam roll the glutes/piriformis
Image of page 5
BENCH PRESS MOVEMENT: DESCRIPTION: Theraband Band Pull-apart Band Dislocations Theraband Band Pull-apart RD#2 Lat Pulldown Close Grip Bench Press with an unloaded bar, perform 10x CGBP Ultra-wide Grip Bench Press Competition Press cinch the band for moderate tension. Drop the shoulders, arch the spine slightly and perform 20 band pull-aparts, and then an additional 20 at an elevated angle cinch the band for light to moderate tension. Keep the elbows locked and rotate the arms in full circles from the front to the back. Repeat 10x double up the band by wrapping it around a pole or post. Hold both ends in one hand and use your other arm to brace against something else. Perform 10x pull-aparts per arm. set a lat pulldown with light weight. Perform 10-20 repetitions with good form with an unloaded bar, perform 10x ultra- wide presses with an unloaded bar, perform 10x competition presses
Image of page 6
Image of page 7
TSA INTERMEDIATE 9-WEEK TRAINING CYCLE WEEK 1 9 WEEKS OUT DAY 1 INTRO WEEK SETS REPS %1RM LOAD lsRPE SQ1 SQUAT Squat 4 5 73% 145 BN 1 BENCH Bench Press 3 7 69% 70 lat ACC Chest Supported Row 3 6 @7RPE BN acc BENCH Close Grip Bench Press 3 6 @7RPE DAY 2 DL 1 DEADLIFT Deadlif 3 4 77% 230 BN 2 BENCH Bench Press 4 5 73% 72.5 lats 2 ACC Bent Row 3 6 @7.5RPE DAY 3 SQ 2 SQUAT Squat 3 7 69% 137.5 shoulders ACC Overhead Press 2 8 @7.5 RPE lats 3 ACC Chest Supported Row 3 10 @7.5RPE glutes ACC Barbell Glute Thrust 3 4 @7RPE DAY 4 BN 3 BENCH Bench Press 3 4 76% 75 DL 2 DEADLIFT Pause Deadlif, 1" off floo 2 3 68% 205 lats 4 ACC Bent Row 4 5 @8RPE BN acc BENCH Close Grip Bench Press 2 3 @8RPE 50 100 150 200 12-week VO
Image of page 8
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 0 50
Image of page 9
E WEEK 2 8 WEEKS OUT DAY 1 notes: SETS REPS %1RM LOAD lsRPE SQUAT Squat 5 5 75% 150 BENCH Bench Press 4 7 71% 70 ACC Chest Supported Row 4 6 @8.5RPE BENCH Close Grip Bench Press 4 6 @8RPE DAY 2 DEADLIFT Deadlif 4 4 80% 240 BENCH Bench Press 5 5 75% 75 ACC Bent Row 4 6 @9RPE DAY 3 SQUAT Squat 4 7 71% 142.5
Image of page 10
Image of page 11

You've reached the end of your free preview.

Want to read all 34 pages?

  • Spring '13
  • kendall.Goodrich
  • powerlifting, Weight training exercises, Bench press

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture