Weight Training Programme

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 programme is at the athlete's own discretion and risk.

Exercises

Each session comprises of the following exercises:

• Decline dumbbell bench press
• Incline dumbbell bench press
• Standing dumbbell side laterals
• Standing dumbbell bent laterals
• Standing front dumbbell raises
• Incline seated dumbbell curls (alternate)
• Triceps press down (angled bar)
• One arm dumbbell rows (alternate)
• Seated leg extensions
• Standing leg curls
• Seated leg curls
• Standing one leg calf raises
• Knee Ups - lower abdominals
• Sit ups - upper abdominals
• Lower Back Extensions

Alternative set of exercises:

• Shoulder Press
• Leg Curls
• Chest Press
• Leg Extension
• Lat Pull downs
• Calf Raise
• Triceps Press
• Lower Back Extensions
• Leg Press
• Biceps Curls
• Knee Ups - lower abdominals
• Sit ups - upper abdominals

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

Complete Olympic Lifting DVD Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force. There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach. Select this link to order your copy of the Complete Olympic Lifting DVD.

Body Building Revealed Body Building Revealed is a complete blue print to Gaining Muscle. Everything you need to know about diet and nutrition, over 50 bodybuilding supplements reviewed, dozens of workouts, high intensity cardio and the mental edge are covered in Will Brink`s ultimate guide. Select this link to order your copy of Body Building Revealed.

Dumbbell Routines and Exercises E-book This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape. Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry. Select this link to order your copy of the Dumbbell Routines and Exercises E-book.

Lifetime Strength This e-book is absolutely loaded with new, useful information you can apply in your very next workout. These techniques are proven to bring you the maximum possible muscle growth in the shortest possible time using the shortest possible workouts. In fact, you are going to have an unfair advantage over everyone else in the gym, because the trial and error has been done for you. Every exercise you do will stimulate new muscle growth on every workout. Select this link to order your copy of Lifetime Strength.

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

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
• Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
• Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
• Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
• Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
• Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2