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# Weight Training with Dumbbells

This is an example of a dumbbell weight training program to develop an athlete's general strength.

### Before You Start

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

### Exercises

The following are exercises you could use to make up your program. Select the link for an explanation of the exercise:

### How many

The weight 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 a one-repetition maximum 1RM. To conduct this program, you will need to determine your 14 to 20RM, 11 to 14RM, 6 to 11RM and 3 to 6RM. 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

### A Thirty-Week Program

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 1 to 2 minutes of recovery between each set and 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
 Week Sessions/Week Sets/Session Repetitions/Set 1-3 3 3 14 to 20RM 4 2 3 11 to 14RM 5-7 3 3 11 to 14RM 8 1 2 6 to 11RM 9-11 3 2 6 to 11RM 12 1 2 3 to 6RM 13-15 3 1 3 to 6RM 16 1 1 6 to 11RM 17 Rest