Trunk and back muscle exercises sit ups crunches leg raises from a bar or

Trunk and back muscle exercises sit ups crunches leg

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Weight Program for an Elite Level Discus Thrower Load weight training cycle to develop base strength in an elite discus thrower. The sets and reps are listed for each exercise. For example 2x4 100 kg means 2 sets of 4 repetitions using a weight of 100 kilograms. Four Weeks of an Eight-Week Load Cycle in a World-Class Discus Thrower Week Monday Wednesday Friday 1 Power clean 2x4 100 kg Squat 2x8 170 kg 2x6 185 kg Good morning 3x10 90 kg Behind neck press 3x5 95 kg Snatch high pull 3x8 90 kg Squat 1x3 200 kg Bench press 3x8 145 kg Dumbbell bench press 4x8 45 kg Power clean 1x5 135 kg 1x5 142.5 kg Hack squat 3x10 100 kg Squats 3x10 130 kg Behind neck press 2x4 95 kg 2 Snatch high pull 1x4 120 kg 1x4 135 kg 1x4 150 kg Squat 4x6 165 kg Bench press 1x4 150 kg 1x4 155 kg 1x4 160 kg Squat 2x10 100 kg Good morning 4x10 90 kg Bench press 6x6 175 kg Hack squat 3x10 100 kg Squats 3x10 148 kg Dumbbell bench press 4x8 45 kg
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3 Power clean 1x4 120 kg Squat 4x4 150 kg Bench press 1x3 185 kg Dumbbell flies 4x8 22.5 kg Snatch high pull 3x8 90 kg Squat 2x8 190 kg 2x6 200 kg Behind neck press 3x3 100 kg Snatch high pull 3x8 90 kg Squat 1x4 210 kg Bench press 1x6 165 kg Dumbbell bench press 4x8 45 kg 4 Power clean 1x5 140 kg 1x5 150 kg 1x5 155 kg Good morning 4x10 90 kg Bench press 1x10 145 kg 1x4 155 kg Snatch high pull 1x4 125 kg 1x4 140 kg 1x4 160 kg Squat 3x10 155 kg Behind neck press 3x5 85 kg Bench press 6x6 190 kg Squat 1x6 145 kg Good morning 4x10 100 kg Dumbbell bench press 4x10 50 kg
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Peak weight training cycle in preparation for major competitions. The sets and reps are listed for each exercise. For example 2x4 100 kg means 2 sets of 4 repetitions using a weight of 100 kilograms. Four Week Peak Load Cycle for a World-Class Discus Thrower Week Monday Wednesday Sunday 1 Power snatch 1x2 100kg 1x1 110kg 1x1 120kg 1x1 125kg 1x1 130kg Squat 1x5 160kg 1x5 170kg 1x5 180kg 1x3 200kg Bench press 1x5 190 kg Flies 1x10 22.5kg Power snatch 1x1 90 kg Dumbbell Flies 3x10 12.5 kg Biceps curls 3x10 57.5 kg Competition Monday Wednesday Friday or Saturday
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2 Power snatch 1x3 90 kg Incline dumbbells 4x6 45 kg Bench press 1x3 175 kg 1x3 190 kg Power snatch 1x1 130 kg 1x1 140 kg 1x1 142.5 kg 1x1 145.5 kg Squats 1x2 200 kg 1x2 220 kg 1x2 240 kg 1x2 255 kg Competition 3 Squats 1x5 170 kg Bench Press 1x3 185 kg 1x2 197.5 kg 1x2 212.5 kg 1x2 220 kg Power snatch 1x1 90 kg Dumbbell flies 3x10 12.5 kg Biceps curls 3x10 57.5 kg National Championship 4 Squats 1x2 200 kg
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