ABBREVIATIONS

RM - REPETITION MAX REPS - REPETITIONS WARM UP / BREAKS SKILL-TRAINING LEVELS

‘X’RM describes the maximum
weight you can use for the rep-
etition number standing in front
of the RM. All the weights given
by this plan are just recommen-
dations. The formular used for
calucation is based on the for-
mula by Brzycki. Depending on
the strongest set you put into
the calculation sheet the recom-
mandations will change. Only
use this for the first workouts
and if you don’t know which
weights to use. When you gained
some experience you will know
which weight you have to use for
which range of repetitions. Al-
ways keep in mind that a clean
form is much more important
than lifting heavy weights.
In the plan you are given a rep-
range for the exercises. If you
have chosen a weight for the ex-
ercise and you should do 10-12
repetitions, but can only perform
8, decrease the weight in the next
step/choose an easier progres-
sion (valid for skills), or the other
way around. Do not perform the
given repetitions with a weight
that is way too easy for you, even
though it’s recommended.
EXAMPLE SET:
Weighted Dips
Set: 5x10, 12 RM
12 RM: 40kg
1. Set 10 Reps @40kg
2. Set 10 Reps @40kg
3. Set 8 Reps @40kg
4. Set 13 Reps @30kg
5. Set 10 Reps @ 35kg
In this plan you have several pos-
sibilities given by the mobility
lessons to warm up and stretch.
As you know every body is dif-
ferent and has special needs for
a good warm up and stretching.
So please feel free to do more/
less or a completely different
warm up or stretching as given
in the plan. The same applies
for the warm up reps given for
the heavy lifts. If you need more
preparation please take your
time and warm up more intense,
than the plan requires.
Once you have started the pro-
gram, you will see that you have
three different levels available
for the skill training. Choose
the one that fits best for your
strength level. It is also possible
to combine different levels. If
you have a level 2 in one arm pull
ups, but a level 1 in handstand
push-up, just train the OAP part
from the next level with hspu
from the first one. So you don‘t
waist any training potential with
exercises that are too easy.

Adjust the weights individually

for each set to fit the given rep-
etitions.

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Week 1:
DAY 1: WEIGH TED PUSH/PULL
PLAY VIDEO NOW

EXERCISE WEIGHT REPS SETS BREAK

Chest to bar pull-ups NOTE:
0 3 5 1min
(Warm up for weighted) Break can be expanded if you need
more time to recover. The pause
Weighted pull-ups 12RM 10-12 5 2min during the dips should be done
with elbows at around 90°. Ring
Paused dips 2s flys can be replaced by ring push
0 5 3 1min
(Warm up for weighted)
ups if your straight arm strength is
2min
not sufficient yet.
Weighted dips 12RM 10-12 5

Reminder: The blue fields are active

Ring flys 0 6-8 5 2min tracking fields where you can place
your weight and reps for each set.
Facepulls 0 8-10 3 2min (Compatible with adobe reader)

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5

Weighted pull-ups

Weighted dips

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