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STRENGTH TRAINING PROGRAM

NAME:

ARCHANA KABRA
DATE:

EXERCISES

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DEAD BUGS

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BICEP CURLS

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AINING PROGRAM
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STRENGTH TRAINING PROGRAM


NAME:

ARCHANA KABRA
DATE:

EXERCISES

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CALF RAISES

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VELOCITY

TRAINING
QUALITY

REP
RANGE

SETS

0.15-0.23
0.23-0.29
0.29-0.37
0.37-0.45
0.45-0.52
0.52-0.60
0.60-0.69
0.69-0.77
0.77-0.85
0.85-0.94
0.94-1.02
1.02-1.11
1.11-1.21
1.21-1.31
1.31-1.41

100
95
90
85
80
75
70
65
60
55
50
45
40
35
30
<30

ABSOLUTE
STRENGTH

1 TO 3

3 to 5

CIRCA MAX
STRENGTH

4 TO 6

3 to 5

ACCELERATIVE
STRENGTH /
Hypertrophy

7 TO 12

3 to 6

STRENGTH
SPEED

2 to 4

3 to 5

SPEED
STRENGTH

3 to 5

3 to 5

SPEED

6 to 8

strength speed

speed strength

speed strength

100

97
95
90
87
85
80
75
70
67
65
63
60
55
50
45
40
35
30
< 30

2
3
4
5
6
7
8
10
12
15
17
20
23
25
27
30
34
37

absolute strength

circa max strength

accelerative
strength /
hypertrophy

muscular endurance

velocity
0.15 - 0.23
0.23 - 0.29
0.29 - 0.37
0.37 - 0.45
0.45 - 0.52
0.52 - 0.60
0.60 - 0.69
0.69 - 0.77
0.77 - 0.85
0.85 - 0. 94
0.94 - 1.02
1.02 - 1.11
1.11 - 1.21
1.21 - 1.31
1.31 - 1.41
> 1.50

%
100
95
90
85
80
75
70
65
60
55
50
45
40
35
30
<30