Weight Training Program

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.

Exercises

Each session could comprises of the following exercises:

• Decline dumbbell bench press (Pectoralis Major)
• Incline dumbbell bench press (Pectoralis Minor)
• Standing dumbbell side laterals (Medial Deltoids)
• Standing bent over dumbbell laterals (Posterior Deltoids)
• Standing front dumbbell raises (Anterior Deltoids)
• Incline seated dumbbell curls (Biceps Brachii - long head)
• Triceps press down - angled bar (Triceps Brachii - outer head)
• One arm dumbbell rows (Latissimus Dorsi)
• Seated leg extensions (Rectus Femoris - Quadriceps)
• Standing leg curls (Biceps Femoris - Hamstring)
• Seated leg curls (Semitendinosus - Hamstring)
• Standing one leg heel raises (Gastrocnemius - calf muscle)

Alternative set of exercises

• Lying flat dumbbell flys (Pectoralis Major)
• Incline dumbbell flys (Pectoralis Minor)
• Seated dumbbell side laterals (Medial Deltoids)
• Seated bent over dumbbell laterals (Posterior Deltoids)
• Seated front dumbbell raises (Anterior Deltoids)
• Standing dumbbell curls (Biceps Brachii - long head)
• Triceps dip between benches (Triceps Brachii - outer head)
• Bent over dumbbell rows (Latissimus Dorsi)
• Smith machine squat (Rectus Femoris - Quadriceps)
• Standing leg curls (Biceps Femoris - Hamstring)
• Seated leg curls (Semitendinosus - Hamstring)
• Standing one leg heel raises (Gastrocnemius - calf muscle)

How many

To conduct the programme you will need to determine your 14 to 20RM, 11 to 14RM, 6 to 11RM and 3 to 6RM. The amount of weight to be used for each exercise is based on a percentage of the maximum amount of weight that can be lifted one time for that exercise, generally referred to as one repetition maximum (1RM). Where appropriate determine your 1RM for each exercise and then calculate the required weight as follows:

• 14 to 20RM = 60% of 1RM
• 11 to 14RM = 70% of 1RM
• 6 to 11RM = 80% of 1RM
• 3 to 6RM = 90% of 1RM

Programme

General notes:

• Perform all sets on an exercise and then move to the next exercise
• Perform all sets until fatigue prohibits the completion of an additional repetition
• For each exercise monitor the average number of repetitions/set and if the range is exceeded then adjust the weights accordingly at the next session
• Allow 2-3 minutes recovery between each set and 4-5 minutes between each exercise
• With each exercise use a 2/3 cadence, that is, a count of two to move to the exercise end position and a count of 3 to return to the exercise start position
• For weeks 18 to 30 repeat weeks 5 to 17

Page Reference

The reference for this page is:

• MACKENZIE, B. (1997) Weight Training Program [WWW] Available from: http://www.brianmac.co.uk/whtprog.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Articles on Strength Training
• Circuit Training
• Strength Training
• Weight Training