Weighted V Ups 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10 Russian Twist 2 x 10 2 x 10 3

Weighted v ups 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10

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Weighted V-Ups 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10 Russian Twist 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10 Page 13
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Week 1 to Week 5 … Arms & Core Exercises Week 1 (Sets x Reps) Week 2 (Sets x Reps) Week 3 (Sets x Reps) Week 4 (Sets x Reps) Week 5 (Sets x Reps) Load (% of 1RM) - Intermediate 60% 60% 60% 60% 65% Arms & Core … Dumbell Shoulder Press 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12 Front Raise 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12 Lateral Raise 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12 Hammer Curls 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12 Wide Grip Barbell Curls 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12 Skull-Crushers 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12 Core … Hanging Leg Raises 2 x 8 2 x 8 2 x 8 2 x 10 2 x 10 Weighted Crunches 2 x 8 2 x 8 2 x 8 2 x 10 2 x 10 Hip Thrusters 2 x 12 2 x 12 2 x 12 2 x 15 2 x 15 Trunk Rotation 2 x 10 2 x 10 2 x 10 2 x 12 2 x 12 Week 6 to Week 10 … Arms & Core Exercises Week 6 (Sets x Reps) Week 7 (Sets x Reps) Week 8 (Sets x Reps) Week 9 (Sets x Reps) Week 10 (Sets x Reps) Load (% of 1RM) - Intermediate 65% 65% 70% 70% 70% Arms & Core … Arnold Press 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10 Cable Front Raise 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10 Cable Lateral Raise 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10 Close Grip Barbell Curls 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10 Rope Curls 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10 Overhead Tricep Extension 4 x 12 5 x 10 5 x 10 5 x 10 5 x 10 Core … Hanging Leg Raises 2 x 10 3 x 8 3 x 8 3 x 10 3 x 10 Weighted Crunches 2 x 10 3 x 8 3 x 8 3 x 10 3 x 10 Hip Thrusters 2 x 15 3 x 12 3 x 12 3 x 15 3 x 15 Trunk Rotation 2 x 12 3 x 10 3 x 10 3 x 12 3 x 12 Page 14
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4.3. General Strength Phase In the general strength phase, happening from May to July, the focus is to allow the body to slowly adapt to the heavier loads which will be implemented in the power phase. It is important for an athlete to take his or her time in this process / transition from the previous phase (hypertrophy) because a sudden increase in loads will increase the risk of injuries which will restrict performance. For a skill base sports like basketball, it also impedes training progress, causing potential bad performance during the season. Volume in the general strength phase are moderate to high, with rep ranges generally between 6 to 8 reps per set. The focus of this phase would be to ease the body and central nervous system while priming the athlete into lifting heavier loads. Despite seeming as though sets and reps are little, a strong muscle base continues to develop. The table below shoes the training parameters for the general strength phase: As follows is the workouts for the next 10 weeks: General Strength Phase … Day Mon Tues Wed Thurs Fri Sat Sun Workout Chest & Core Back & Arms Rest Shoulders & Core Legs & Core Rest Rest General Strength Phase Training Parameters Duration 10 Weeks Load (% of 1RM) 70 - 80 (Compound) 40 - 60 (Accessory) Sets 3 - 5 Repetitions 6 - 8 Tempo Slow (4010) Rest Period 2 - 3 mins Week 1 to Week 5 … Chest & Core Exercises Exercises Week 1 (Sets x Reps) Week 2 (Sets x Reps) Week 3 (Sets x Reps) Week 4 (Sets x Reps) Week 5 (Sets x Reps) Load (% of 1RM) - Intermediate 70% 70% 70% 70% 75% Chest … Incline Barbell Press 3 x 6 3 x 6 3 x 6 3 x 8 3 x 8 Flat Barbell Press 3 x 6 3 x 6 3 x 6 3 x 8 3 x 8 Flat Dumbbell Press 3 x 6 3 x 6 3 x 6 3 x 8 3 x 8 Flat Cable Flyes 3 x 8 3 x 8 3 x 8 3 x 10
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  • Fall '19
  • strength training, Barbell, Weight training, Military Press

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