Welcome to Scribd. Sign in or start your free trial to enjoy unlimited e-books, audiobooks & documents.Find out more
Download
Standard view
Full view
of .
Look up keyword
Like this
5Activity
0 of .
Results for:
No results containing your search query
P. 1
200 Squats Training Program

200 Squats Training Program

Ratings:

4.0

(1)
|Views: 85|Likes:
Published by santiago-v

More info:

Published by: santiago-v on Dec 30, 2009
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as DOC, PDF, TXT or read online from Scribd
See more
See less

05/29/2011

pdf

text

original

 
the two hundred squats training programinitial testAGE
 
UNDER 30 YEARS30 - 39 YEARS40 ANDOVERRANK*
number of squats performed
EXCELLENT
over 49over 41over 31
VERY GOOD
44 - 4936 - 4126 - 31
GOOD
36 - 4328 - 3520 - 25
AVERAGE
26 - 35 19 - 27 15 - 19
POOR
0 - 25 0 - 18 0 - 14Execute as many
as you can. Once you've performed the test, make a note of howmany squats you were able to perform.You'll be required to work out three times per week - Monday, Wednesday, Friday
week 1
If you managed 10 or less squats in the test, follow column 1.
If you completed between 11 and 20 squats, column 2 is for you.
Between 21 and 30 consecutive squats? Impressive! Column 3 is what you're looking for.
More than 30 squats? Start the program on
in either the second or third column.
DAY 1REST 60 SECONDS BETWEEN EACH SET
up to 10 squats11 - 20 squats21 - 30 squats
SET 1
3813
SET 2
4816
SET 3
359
1
 
SET 4
359
SET 5
max (at least 5)max (at least 7)max (at least 13)
 DAY 2REST 60 SECONDS BETWEEN EACH SETSET 1
5813
SET 2
51116
SET 3
3813
SET 4
5813
SET 5
max (at least 5)max (at least 9)max (at least 16)
 DAY 3REST 60 SECONDS BETWEEN EACH SETSET 1
51115
SET 2
61320
SET 3
51013
SET 4
51013
SET 5
max (at least 7) max (at least 13) max (at least 18)
week 2
At the end of Week 2 it will be time to check your strength and perform an exhaustion test. Performthis test within 24-48 hours of completing Week 2. As a general rule of thumb, if you're working out onMonday, Wednesday and Friday, a good time to take the rest is on Saturday afternoon. This allowsenough recovery time from the Friday workout,
2
 
DAY 1REST 60 SECONDS BETWEEN EACH SET
up to 10 squats11 - 20 squats21 - 30 squats
SET 1
61319
SET 2
81519
SET 3
51113
SET 4
51113
SET 5
max (at least 8)max (at least 15)max (at least 20)
 DAY 2REST 60 SECONDS BETWEEN EACH SETSET 1
61319
SET 2
81622
SET 3
51316
SET 4
51316
SET 5
max (at least 10)max (at least 18)max (at least 23)
 DAY 3REST 60 SECONDS BETWEEN EACH SETSET 1
71622
SET 2
111822
3

Activity (5)

You've already reviewed this. Edit your review.
1 hundred reads
chandra-calgary liked this
williamsa01 liked this
coachjuniorb liked this
kostea12 liked this

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->