WELCOME TO THE GROWTH ZONE! | ||||||||||||||||||
| POWER STYLE | ||||||||||||||||||
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BENCH WORKOUT (Done on Mondays and Thursdays) (do legs, lower back and abs on tues and fri) Bench: 1 set of 5 reps each with 25%, 50%, and 75% of "work weight" 3 "working sets" of 5 reps (start 1st workout with a weight you could get approx. 8 reps with and increase "working sets" by 5 lbs every other workout) 1 set of 5 reps pausing each one on chest for 2 seconds. (with 10% less than working weight). Assistance work: 1 warm up of 10 reps with 50% work weight followed by: 3 sets of 6-10 reps (start with a weight you can get 3 sets of at least 6 reps with and work toward 3 sets of 10. When youcan do 3 sets of 10 increase weight and start over at 3 sets 6. Do assistance work in this order: Wide grip pulldowns to chest, seated dumbell presses, barbell curls, lying tricep ext with EZ bar. IMPORTANT: DO NOT DO MORE EXERCISES THAN OUTLINED! REMEMBER YOU MUST FOCUS ALL YOUR ENERGY ON THE TASK AT HAND. KEEP LEG ROUTINE SHORT (MAINTENENCE ONLY). USE POWERFUL EXPLOSIVE MOVEMENTS BUT BE SURE TO CONTROL THE NEGATIVES. MAKE SURE YOUR GETTING 1 GRAM OF PROTEIN PER LB OF BODY WEIGHT. HAPPY GAINS!!!!!!!!!!!!!!!!!!!!! -STAY TUNED MORE DETAILS TO COME- | |||||||||||||||||
| SPORT SPECIFIC TRAINING ROUTINE | ||||||||||||||||||
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PRE-SEASON WRESTLING ROUTINE. Designed to be followed for 1 month prior to wrestling season. PURPOSE: To increase anaerobic endurance so that power gained in off season can be transferred to the mat. After all what good is being strong if you cant maintain that power for more than 30 seconds. note; if you haven't been training for power in the off season, this routine is your saving grace. It's too late by now to train for power but you can still go into the season in the best shape of your life. THE ROUTINE: 1. POWERCLEANS: 1 set of 5 reps each with 25%, 45%, 65%, and 85% of your best set of 5 on previous routine. DO NOT INCREASE WEIGHT-this is for maintainance of power gained only. If you havent been doing powercleans omit this part of workout. 2. WALKING LUNGES TRISET WITH STEP UPS ON BENCH AND SQUATS: Start with just your body weight until you can do 4 cycles of 20 lunges followed by 20 step ups followed by 20 squats without stopping (thats 240 NON STOP reps total). Tough guys may be able to carry some weight, but not much. 3. DUMBELL INCLINE PRESS SUPERSET WITH BENT OVER ROWS USING 2 DUMBELLS: Using same weight for both exercises, go back and forth from inclines to rows. Do not even put dumbells down until you have done 4 sets each of 15 reps. Start light you don't want to have to stop in order to get lighter dumbells. 4. DUMBELL STANDING SHOULDER PRESS SUPERSET WITH BENT OVER LATERALS: Get out both sets of dumbells prior to begining and go back and forth for 4 sets just like above. 5. DUMBELL CURLS SUPERSET WITH DUMBELL LYING TRICEP EXTENSIONS: Use same weight for both and go back and forth for 4 sets of 15. 6. CRUNCHES AND LEG RAISES: Do 50 reps with dumbell behind head, switch to dumbell under chin and do 50 more, lose dumbell and do another 50 without weight, immediately do a final 50 leg raises. 7. 4-WAY NECK MACHINE: Do 1 set of 25 reps each to front, back, left side, right side. IMPORTANT POINTS: Your first goal is to be able to complete the routine non stop. Your second goal is to start to increase the weights on all exercises besides power cleans. An example of a highly trained athletes starting weights for this routine. POWERCLEANS: 95 X 5, 135 X 5, 185 X 5, 225 X 5. LUNGES,STEP UPS, SQUATS: BODYWEIGHT FOR ALL 4 SETS (JUST BARELY) DUMBELL INCLINES AND BENT ROWS: 60'S X 15 FOR ALL 4 SUPERSETS. -ATHLETE STOPPED TO PUKE BEFORE CONTINUING WORKOUT. DUMBELL SHOULDER PRESS AND BENT OVER LATERALS: 50'S X 15 PRESSES, 25'S FOR LATERALS ALL 4 SUPERSETS. CURLS AND EXTENSIONS: 25'S X 15 ALL 4 SETS. CRUNCHES AND LEG RAISES: 12 LB DUMBELL (1ST 2 TYPES OF CRUNCHES) NOWEIGHT FOR REMAINDER OF CRUNCHES AND LEG RAISES. HAMMER 4-WAY NECK MACHINE: 60 X 25 IN ALL 4 DIRECTIONS. | |||||||||||||||||
| DANGEROUS CURVES | ||||||||||||||||||
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T AND A WORKOUT: This workout is the best workout I have seen in 16 years for developing a shapely, tight, lower body. If you follow it exactly youll see results almost immediately. Give it a try. (My clients chant "I hate Mike" through the whole thing, they say it helps.) LEG EXTENSIONS: 1 set up and down the stack.(UP AND DOWN THE STACK MEANS: start at the second pin hole down the stack (20 lbs) and do 5 reps, immediately move it to the 3rd hole (30 lbs) and do 5 more, continue moving pin and doing 5 reps until you can no longer get 5 reps, now start going back up for 5 each. The really motivated may try to do more than 5 reps on the way back. That's cool it'll make it all work that much faster.JUST REMEMBER NO STOPPING!!!) people who normally use more than 150 lbs for straight sets may start at 40 lbs and move up 2 pin holes at a time. LEG CURLS: 1 set up and down the stack. ABDUCTOR MACHINE: 1 set up and down the stack. ADDUCTOR MACHINE: 1 set up and down the stack. WALKING LUNGES: 1 set of at least 30. Most people start at 30. Try to beat last workout by at least 4 more lunges (if not 10 more) the harder you work the faster you'll change. when you can do 100 start carrying little dumbells. when you can do 100 with them start carrying bigger ones. STEP UPS ON A BENCH: 1 set of at least 20 to start. When you can do 50 start carrying weight. When you can do 50 add more weight. STANDING CALF RAISES: 1 set of up and down the stack. SEATED CALF RAISES: 1 set of 35 reps. when you can do 35 reps with a weight increase by 5 to 10 ls next time and try to get 35. IMPORTANT POINTS: Working out is about progression, always try to do at least a little bit better than you did last time. This could mean giong up a pin hole higher or getting a couple of more reps with the same weight. Go up slow, but make sure your going up. | |||||||||||||||||
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