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    2oo trbusnjaka

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    3 views1 page

    2oo Trbusnjaka

    Uploaded by

    salas4s

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    initial test: the road to two hundred sit-ups < 30 YEARS RANK excellent very good good average

    poor over 76 59 - 76 50 - 58 40 - 49 0 - 39 30 - 39 YEARS number of sit-ups performed over 71 52 - 71 46 - 51 38 - 45 0 - 37 over 62 47 - 61 37 - 46 25 - 36 0 - 24 > 40 YEARS

    week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) up to 10 sit-ups SET 1 SET 2 SET 3 SET 4 SET 5 3 4 3 3 max (at least 5) 11 - 20 sit-ups 9 9 6 6 max (at least 8) 21 - 30 sit-ups 15 18 10 10 max (at least 14) SET 1 SET 2 SET 3 SET 4 SET 5

    week 2: pick the same column as you did in week 1 DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) up to 10 sit-ups 6 9 6 6 max (at least 9) 11 - 20 sit-ups 14 17 12 12 21 - 30 sit-ups 21 21 15 15

    week 3: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) 21 - 30 sit-ups SET 1 SET 2 SET 3 SET 4 SET 5 15 18 11 11 31 - 40 sit-ups 18 25 19 19 > 40 sit-ups 21 27 21 21

    max (at least 17) max (at least 22)

    max (at least 14) max (at least 25) max (at least 30)

    DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 5 6 3 5 max (at least 6) 9 12 9 9 15 18 15 15

    DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 7 9 6 6 15 18 14 14 21 24 18 18

    DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 15 18 12 12 21 28 21 21 30 38 23 23

    max (at least 10) max (at least 18)

    max (at least 11) max (at least 20) max (at least 26)

    max (at least 18) max (at least 28) max (at least 38)

    DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 6 7 6 6 max (at least 8) 12 15 11 11 17 22 14 14

    DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 8 12 8 8 18 20 15 15 24 25 21 21

    DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 17 20 14 14 24 32 23 23 33 42 30 30

    max (at least 15) max (at least 20)

    max (at least 12) max (at least 23) max (at least 30) PROGRESS TEST

    max (at least 20) max (at least 32) max (at least 45)

    DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    SET 5 SET 4 SET 3 SET 2 SET 1 SET 5 SET 4 SET 3 SET 2 SET 1 SET 5 SET 4 SET 3 SET 2 SET 1

    max (at least 30) max (at least 50) max (at least 60) max (at least 27) max (at least 42) max (at least 54) max (at least 24) max (at least 38) max (at least 48) 21 - 30 sit-ups 20 20 27 24 18 18 24 21 15 17 21 18 week 4: pick the same column as you did in week 3 31 - 40 sit-ups 35 35 42 35 30 30 38 30 24 24 33 27 > 40 sit-ups 45 45 50 45 38 38 45 38 32 32 38 32

    PROGRESS TEST SET 5&6 SET 3&4 SET 1&2 SET 5&6 SET 3&4 SET 1&2 SET 8 SET 7 SET 8 SET 7 SET 5 SET 4 SET 3 SET 2 SET 1

    DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    week 5: pick the appropriate column depending on your latest test results

    max (at least 45) max (at least 67) max (at least 75) max (at least 38) max (at least 60) max (at least 70) max (at least 30) max (at least 52) max (at least 60) 41 - 50 sit-ups 15 18 22 18 15 15 20 15 23 23 30 26 51 - 60 sit-ups 30 26 30 26 24 21 30 27 33 38 52 42 > 60 sit-ups 40 30 36 30 33 27 36 30 36 45 60 54

    PROGRESS TEST SET 7&8 SET 5&6 SET 3&4 SET 1&2 SET 7&8 SET 5&6 SET 3&4 SET 1&2 SET 9 SET 9 SET 5 SET 4 SET 3 SET 2 SET 1 21 24 26 20 15 21 23 21 22 30 45 38

    DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    week 6: pick the appropriate column depending on your latest test results

    max (at least 75) max (at least 90) max (at least 105) max (at least 66) max (at least 80) max (at least 60) max (at least 75) 75 - 90 sit-ups 91 - 110 sit-ups 27 34 45 33 27 30 35 30 35 38 75 60 max (at least 90) max (at least 85) > 110 sit-ups 33 39 50 39 32 36 45 33 45 52 85 70

    FINAL TEST

    the two hundred sit-ups training program

    twohundredsitups.com
    Steve Speirs

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