The purpose of this phase is to allow you to make an easy transition into weight training and to find a comfortable weight for each lift.
Week 1 (June 5, 2006)
|
Lift |
Sets x Reps. |
Monday |
Wednesday |
Friday |
|
Full Squat (smith machine) |
1x10 |
|
|
|
|
Overhead Press |
1x10 |
|
|
|
|
Bench Press |
1x10 |
|
|
|
|
Upright Row |
1x10 |
|
|
|
|
Reverse Sit Ups |
1x10 |
|
|
|
|
Heel Raises |
1x10 |
|
|
|
Week 2- Use same weight as week 1 (June 5, 2006)
|
Lift |
Sets x Reps. |
Monday |
Wednesday |
Friday |
|
Full Squat (smith machine) |
2x10 |
|
|
|
|
Overhead Press |
2x10 |
|
|
|
|
Bench Press |
2x10 |
|
|
|
|
Upright Row |
2x10 |
|
|
|
|
Reverse Sit Ups |
2x10 |
|
|
|
|
Heel Raises |
2x10 |
|
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|
Week 3- (June 12, 2006)
Use same weight as week 2 or slightly more (can usually add 5 lbs upper body; 10 lbs lower body)
|
Lift |
Sets x Reps. |
Monday |
Wednesday |
Friday |
|
Full Squat (smith machine) |
3x10 |
|
|
|
|
Overhead Press |
3x10 |
|
|
|
|
Bench Press |
3x10 |
|
|
|
|
Upright Row |
3x10 |
|
|
|
|
Reverse Sit Ups |
3x10 |
|
|
|
|
Heel Raises |
3x10 |
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At the end of Week 3 you should compute your Theoretical Maximum. This is derived as follows. Take the amount of weight lifted in Week Three and divide this amount by .6. An example of this would be
75 lbs. divided by .6=125, so your new max is 125 lbs. It is from this new theoretical max that you will calculate your percentages for each set of lifting in the next phase. (see – page 3– of this packet for percentage chart.)
1- see the diagrams at the back of this packet
2- call me (330) 688-3253
3- E-mail me at cf_koch@cfalls.org
4- visit www.EXRX.net (select weight training)
Maximum Strength Phase-
This phase will develop a new base of strength from witch to work from.
Theoretical Maximum= the theoretical max you computed in the Anatomical Adaptation Phase
Week 1 (June 19, 2006) Monday, Wednesday, Friday
|
Lift |
Theoretical Max |
% / Reps |
% / Reps |
% / Reps |
% / Reps |
|
Full Squat |
|
40/10 |
50/8 |
60/10 |
50/8 |
|
Overhead Press |
|
40/10 |
50/8 |
60/10 |
50/8 |
|
Bench Press |
|
40/10 |
50/8 |
60/10 |
50/8 |
|
Upright Row |
|
40/10 |
50/8 |
60/10 |
50/8 |
|
Reverse Sit Up |
Body weight |
3 sets of 15 reps |
|
|
|
|
Heel Raises |
Body weight |
3 sets of 15 reps |
|
|
|
Week 2 (June 26, 2006) Monday, Wednesday, Friday
|
Lift |
Theoretical Max |
% / Reps |
% / Reps |
% / Reps |
% / Reps |
|
Full Squat |
|
40/10 |
55/8 |
65/8 |
55/8 |
|
Overhead Press |
|
40/10 |
55/8 |
65/8 |
55/8 |
|
Bench Press |
|
40/10 |
55/8 |
65/8 |
55/8 |
|
Upright Row |
|
40/10 |
55/8 |
65/8 |
55/8 |
|
Reverse Sit Up |
Body weight |
3 sets of 15 reps |
|
|
|
|
Heel Raises |
Body weight |
3 sets of 15 reps |
|
|
|
Week 3 (July 3, 2006) Monday, Wednesday, Friday
|
Lift |
Theoretical Max |
% / Reps |
% / Reps |
% / Reps |
% / Reps |
|
Full Squat |
|
45/10 |
60/8 |
70/6 |
60/8 |
|
Overhead Press |
|
45/10 |
60/8 |
70/6 |
60/8 |
|
Bench Press |
|
45/10 |
60/8 |
70/6 |
60/8 |
|
Upright Row |
|
45/10 |
60/8 |
70/6 |
60/8 |
|
Reverse Sit Up |
Body weight |
3 sets of 20 reps |
|
|
|
|
Heel Raises |
Body weight |
3 sets of 20 reps |
|
|
|
Week 4 (July 10, 2006) Monday, Wednesday, Friday
|
Lift |
Theoretical Max |
% / Reps |
% / Reps |
% / Reps |
% / Reps |
|
Full Squat |
|
50/10 |
65/6 |
75/4 |
65/6 |
|
Overhead Press |
|
50/10 |
65/6 |
75/4 |
65/6 |
|
Bench Press |
|
50/10 |
65/6 |
75/4 |
65/6 |
|
Upright Row |
|
50/10 |
65/6 |
75/4 |
65/6 |
|
Reverse Sit Up |
Body weight |
3 sets of 20 reps |
|
|
|
|
Heel Raises |
Body weight |
3 sets of 20 reps |
|
|
|
Week 5 (July 17, 2006) Monday, Wednesday, Friday
|
Lift |
Theoretical Max |
% / Reps |
% / Reps |
% / Reps |
% / Reps |
|
Full Squat |
|
55/10 |
70/6 |
80/3 |
70/6 |
|
Overhead Press |
|
55/10 |
70/6 |
80/3 |
70/6 |
|
Bench Press |
|
55/10 |
70/6 |
80/3 |
70/6 |
|
Upright Row |
|
55/10 |
70/6 |
80/3 |
70/6 |
|
Reverse Sit Up |
Body weight |
3 sets of 25 reps |
|
|
|
|
Heel Raises |
Body weight |
3 sets of 25 reps |
|
|
|
Week 6 (July 24, 2006) Monday, Wednesday, Friday
|
Lift |
Theoretical Max |
% / Reps |
% / Reps |
% / Reps |
% / Reps |
|
Full Squat |
|
60/10 |
75/6 |
85/2 |
75/6 |
|
Overhead Press |
|
60/10 |
75/6 |
85/2 |
75/6 |
|
Bench Press |
|
60/10 |
75/6 |
85/2 |
75/6 |
|
Upright Row |
|
60/10 |
75/6 |
85/2 |
75/6 |
|
Reverse Sit Up |
Body weight |
3 sets of 25 reps |
|
|
|
|
Heel Raises |
Body weight |
3 sets of 25 reps |
|
|
|
At this point you need to take one week of active rest. Continue to RUN, swim, bike etc. but take a break from lifting.