October 24, 2011

This is the start of week 1 of new programming for Program 1 (Tabata) and Program 2 (Strength).  As always, we are looking for new people to utilize the fitness center and to challenge their fitness levels.  If you are new to the strength programming, I suggest that you start back at the beginning of the year and pick up in Phase 1 (hypertrophy/Muscle gain) and not start in at the program posted for this phase.  Each phase works together in order to elicit a desired response.  If you skip steps in the program, then it will not work the way it is supposed to.  You will still have gains, but not at the desired rate.  Program 2 this week is a modification of a program I received from Derek Woodske.  I have referenced Derek previously in the Conquest blog, but know that he is quite possibly the most intelligent trainer I have ever worked with.  I credit him with many of the successes I have had and the knowledge I have gained.  Enjoy!

Program 1 - Tabata  8 rounds of 20 seconds activity:10 seconds rest - Week 1 of 3
Day 1 - Push Up/High Pull (45/45)/Push Press (45/45)/Leg Scissors
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 - Strength - Week 1 of 3

Monday     Tuesday     Wednesday     Thursday     Friday     Saturday/Sunday    
Low 1         Up 1             OFF             Low 2         Up 2        OFF        
Low 3         Up 1             OFF             Low 4         Up 2        OFF        
Low 4         Up 1             OFF             Low 5         Up 2        OFF        

Lower Workout:
A1. Back Squat
Low 1 4-5 Sets x 7 reps (4,1,x,1) 75% of your 3 rep maximum
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
Low 3 4-5 Sets x 5 reps (4,1,x,1) + 5%
Low 4 4-5 Sets x 7 reps (4,1,x,1) Use Low 2 weight
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Upper Workout 1:
A1. Push Press
Week 1 – 4 sets x 8 reps (2,1,x,1)
Week 2 – 4 sets x 7 reps (2,1,x,1) add 5% to week 1
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps


Upper Workout 2:
A1. Bench
Week 1 – 4 sets x 8 (2,1,x,1) 75% of your 3 rep maximum
Week 2 – 4 sets x 7 (2,1,x,1) + 5%
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)


Program 3 - Strength & Conditioning - Conquest
A. Clean 10 x 1 (Progressive overload beginning set 1 at 80% of 1 RM and working up from there)
B.  For Time
100 Box Jumps (24/20)
100 Ring Rows
100 Med Ball Thrusters (20/20)
100 Sit Ups

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