Professional Documents
Culture Documents
S
SPEC IA LIZA TIO N PH A SE [W EEK 9-1 2]
ES
A er Pha s e 2, w e w ill m o ve o n to Pha s e 3w ith the fo llo w ing o bjec-
ves :
TN
Increa s e vo lum e a nd a en o n o n ea ch m us cle gro up to build m o re
m us cle m a s s a ll o ver the bo dy.
Tra ining H a m s trings a nd G lutes in is o la o n to increa s e explo s ive
FI
s trength a nd enha nce o ver a ll a thle cis m .
Increa s e m us cula r endura nce by im plem en ng dro p s ets a nd s uper
s ets .
B uild up o ur la gging m us cle gro ups .
G
N
Training Pro to co lUsed:Standard Pyramid Training, D ro p Sets, Su-
p ersets
I
BE
D RO P SETS – In this s tyle o ftra ining, w e perfo rm a pres cribed num ber
I
num ber o freps w e w ill im m edia tely s trip o ff 10-30% o fthe w eight
a nd perfo rm a pres cribed num ber o frepe o ns w ith it a ga in, a er
this w e a ga in reduce the w eight by 10-30%a nd perfo rm a pres cribed
num ber o frepe o ns . Yo u ca n either reduce the w eight 2 m es o r 3
TH
m es .
Ex amp le:Let us co ns ider tha t yo u ca n do 8reps w ith 80kgs o n fl a t
ES
D ro p 1:65kgs – ll fa ilure
N o res t
D ro p 2:50kgs – ll fa ilure
15
S
SU P ER SETS – in this style of tra in in g,w e perform exercises ba ck to
ba ck of opposin g m uscle groups,for exa m ple:skullcrushers (triceps)
ES
a n d ba rbellcurl(biceps). This is a grea t w a y to in crea se the inten sity
ofw orkout a n d get m uch m ore w ork don e is less m e.
TN
Example: A rms W orkout
Super Set 1:
FI
Triceps – SkullC rushers
N o rest
B iceps – B a rbellC url
Super Set 2: G
N
Triceps – Rope Pushdow n s
I
N o rest
BE
B iceps – H a m m er C url
Super Set 3:
C
W EEK 9A N D 10
N um ber ofsets in this pha se w illa lso be 4.D urin g the firsttw o w eeks
(w eek 9a n d 10)w e w illbe perform in g the sets for a llthe exercises in
ES
16
S
R epe ons during w eek 9and 1 0 w illbe:
ES
S et 1 –1 2 repe ons
S et 2 –1 0 repe ons
S et 3 –8 repe ons
TN
S et 4 (drop set):
H eaviest w eight - 6reps or llfailure
he est w eight –reps llfailure
70-90%ofheavi
FI
50-70%ofheaviest w eight –reps llfailure
R est intervalbetw een sets w illrem ain 2 -3 m inutes. 3 m inutes being
the m ost effec ve.
G
N
W EEK 1 1 AND 1 2
I
During w eek 1 1 and 1 2 , w e w illbe perform ing sets in the follow ing
BE
fashion:
pe set 1 x 4
Su per
C
E xercise a –1 2 reps
N o rest
I
E xercise b –1 2 reps
ET
2 -3 m inutes rest
TH
E xercise a –1 0 reps
N o rest
E xercise b –1 0 reps
ES
2 -3 m inutes rest
E xercise a –8 reps
A
N o rest
E xercise b –8 reps
2 -3 m inutes rest
17
E xercise a – 6 reps
S
N o rest
ES
E xercise b – 6 reps
Su perset 2 x 4
TN
E xercise c – 1 2 reps
N o rest
E xercise d – 1 2 reps
FI
2 -3 m inutes rest
E xercise c – 1 0 reps
N o rest
E xercise d – 1 0 reps G
N
2 -3 m inutes rest
I
BE
E xercise c – 8 reps
N o rest
E xercise d – 8 reps
C
2 -3 m inutes rest
I
ET
E xercise c – 6 reps
N o rest
E xercise d – 6 reps
TH
Su perset 3 x 4
E xercise e – 1 2 reps
N o rest
ES
E xercise f – 1 2 reps
2 -3 m inutes rest
A
E xercise e – 1 0 reps
N o rest
E xercise f – 1 0 reps
18
2-3 m inutes rest
S
ES
E x ercise e – 8 reps
N o rest
E x ercise f– 8 reps
TN
2-3 m inutes rest
E x ercise e – 6 reps
N o rest
FI
E x ercise f– 6 reps
Please, no tethat a erev erysu p erset yo u hav eto rest fo r2- 3m in-
G
u tes. B u t thereis no rest betw een theexercises that yo u aresu p er
se ng.
N
Sets, Rep e o n Rangeand Rest fo rB o dyW eight E xercises and A c-
I
cesso ryM o v em ents
BE
short offailure.
I
19
Set an d Repe on s for M obility Exercises
S
ES
Th ere are no sets and repe ons for mobilityex ercises.Instead,you
need to perform each mobilityex ercise for 60-120 seconds.
M obilityex ercises are to be performed as follow s:
TN
Rou n d 1
E x ercise 1 – 60-120 seconds
FI
E x ercise 2– 60-120 seconds
E x ercise 3 – 60-120 seconds
E x ercise 4 – 60-120 seconds
E x ercise 5 – 60-120 seconds
G
N
Rest 2m in u tes
I
Rou n d 2
BE
20