Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 212 views

    Week 8 - Deload: Day 1 - Bend Corrective Stretches Warm Up Speed or Power Work Strength

    Uploaded by

    Corrado De Simone
    This document outlines a deload week workout program consisting of 4 days targeting different muscle groups at lower intensities. Each day includes corrective stretches, warm up, speed or power work, 2 main strength lifts at 50% intensity, 3 auxiliary exercises, and an exercise for the trunk. The goal is to provide a lower intensity week to facilitate recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Week 8 - Deload: Day 1 - Bend Corrective Stretches Warm Up Speed or Power Work Strength

    Uploaded by

    Corrado De Simone
    212 views4 pages
    This document outlines a deload week workout program consisting of 4 days targeting different muscle groups at lower intensities. Each day includes corrective stretches, warm up, speed or power work, 2 main strength lifts at 50% intensity, 3 auxiliary exercises, and an exercise for the trunk. The goal is to provide a lower intensity week to facilitate recovery.

    Original Description:

    Athletics Strenght 12 week Formula week 8

    Original Title

    ASF.W.8

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a deload week workout program consisting of 4 days targeting different muscle groups at lower intensities. Each day includes corrective stretches, warm up, speed or power work, 2 main strength lifts at 50% intensity, 3 auxiliary exercises, and an exercise for the trunk. The goal is to provide a lower intensity week to facilitate recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    212 views4 pages

    Week 8 - Deload: Day 1 - Bend Corrective Stretches Warm Up Speed or Power Work Strength

    Uploaded by

    Corrado De Simone
    This document outlines a deload week workout program consisting of 4 days targeting different muscle groups at lower intensities. Each day includes corrective stretches, warm up, speed or power work, 2 main strength lifts at 50% intensity, 3 auxiliary exercises, and an exercise for the trunk. The goal is to provide a lower intensity week to facilitate recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    Week 8 - Deload

    Day 1 - Bend
    Corrective Stretches

    Warm Up

    Speed or Power Work

    Strength
    1. Deadlift - 5 x 5 @ 50%

    2. Deadlift off 12” Blocks - 5 x 5 @ 50%

    Auxiliaries
    1. 1 Arm DB Row - 4 x 10 each arm

    2. Chin Up - 4 x 10

    3. Band Face Pull - 4 x 10

    Trunk
    1. Prone Cobra Hold - 3 x 30 seconds
    Week 8 - Deload
    Day 2 - Push
    Corrective Stretches

    Warm Up

    Speed or Power Work

    Strength
    1. Bench Press - 5 x 5 @ 50%

    2. Board Press or Bench Press off Pins - 5 x 5 @ 50%

    Auxiliaries
    1. DB Bench Press - 4 x 10

    2. Incline Hex Press - 4 x 10

    3. Incline Fly - 4 x 10

    Trunk
    1. Lying Leg Raise - 3 x 20
    Week 8 - Deload
    Day 3 - Squat
    Corrective Stretches

    Warm Up

    Speed or Power Work

    Strength
    1. Squat - 5 x 5 @ 50%

    2. Squat off Pins - 5 x 5 @ 50%

    Auxiliaries
    1. Bulgarian Split Squat - 4 x 10 each leg

    2. Good Mornings - 4 x 10

    3. Nordic Hamstring Curl - 4 x 10

    Trunk
    1. Cable Anti-Rotation - 3 x 10 each side
    Week 8 - Deload
    Day 4 - Push
    Corrective Stretches

    Warm Up

    Speed or Power Work

    Strength
    1. Overhead Press - 5 x 5 @ 50%

    2. Overhead Press off Pins - 5 x 5 @ 50%

    Auxiliaries
    1. Lateral Raise - 4 x 10

    2. Y,T,W’s - 4 x 10 each

    3. DB Shrug - 4 x 10

    Trunk
    1. Weighted Sit Ups - 3 x 20

    You might also like